From the Root Up: Healing, Grounding & Rising with Mula Bandha

How a subtle inner lock helped me reclaim presence, posture and feminine power.

What Is Mula Bandha?

Mula Bandha (Sanskrit: मूल बंध) means “root lock” – a subtle muscular and energetic engagement at the base of the spine. In yogic terms, it’s the act of gently drawing up the pelvic floor muscles to control and redirect prana, or life energy, upward.

But beyond the energetic effects, this practice has had a profound physical and emotional impact on my own life – especially after becoming a mother.

My Story: Rediscovering My Core After Birth

After two pregnancies, my connection to my core felt… different. We’re often told to do kegels or pelvic floor exercises, and yes – I did those. But I noticed something deeper was needed. Something subtle, aware, and energetically present.

That’s when I returned to Mula Bandha.

Not as a fitness move.

Not as a yoga trick.

But as a reconnection with my feminine center.

Why Mula Bandha Matters – Especially for Women

Mula Bandha isn’t just about alignment. For women, and especially postpartum, it’s a sacred practice that:

• Strengthens the pelvic floor gently and consciously

• Supports recovery from pregnancy and childbirth

• Helps prevent incontinence and prolapse

• Improves posture by reactivating the deep core

• Creates a felt sense of grounding, stability, and safety

• Connects us back to our root chakra (Muladhara) – the seat of trust, safety, and inner power

Whether you’re a mother or not, Mula Bandha is a way to come home to your body – and yourself.

There’s More Than One Bandha

In classical yoga, there are three main Bandhas used to guide energy and stabilize the body:

• Mula Bandha – root lock (pelvic floor)

• Uddiyana Bandha – abdominal lock (lower belly)

• Jalandhara Bandha – throat lock (neck and chin area)

When all three are combined, they form the Maha Bandha – the “great lock”. Each Bandha has its own purpose, chakra connection, and energetic quality.

How to Practice Mula Bandha

Here’s a gentle way to explore the root lock:

1. Sit comfortably with a long spine (cross-legged or on a cushion).

2. Take a few deep breaths, landing in your body.

3. On your next inhale, gently lift the muscles between the pubic bone and tailbone.

4. Hold for 2–4 seconds. Stay soft, don’t strain.

5. Exhale and release with awareness.

6. Repeat for a few rounds, building sensitivity and subtle control.

This simple practice can be woven into meditation, asana, or even your daily posture – like standing in line or sitting at your desk.

Bandha in Everyday Life

I use Mula Bandha almost instinctively now.

When I notice I’m slouching, when I need to center myself, when I want to stand strong – not just physically, but energetically.

It’s like an internal anchor that gently reminds me:

You are rooted. You are supported. You are home.

Final Thoughts

In the world of yoga, some techniques can seem mystical or advanced. But Mula Bandha is simple, profound, and deeply empowering – especially for women reclaiming their bodies and their presence.

This is not about doing more.

It’s about feeling more.

In love and presence,

Marie