How to Work Your Pelvic Floor with Mula Bandha
Practicing yoga can have many benefits, including balance, flexibility, and a calmer mind. One practice in particular — called Mula bandha — may even help strengthen your pelvic floor and improve bladder control.
A Sanskrit term meaning “root lock,” Mula bandha is the yogic practice of drawing the root chakra up and in. The root chakra is said to be located at the base of the torso, or the perineum, which is the area between your anus and genitals.
Your pelvic floor muscles support your bladder, bowels, and womb. Weakening of these muscles due to age or childbirth can lead to urinary incontinence.
Physically, Mula bandha resembles a Kegel exercise. Kegels involve contracting the muscles at the centre of the perineum and “lifting” the pelvic floor. One way to get the feel for this exercise is to practice stopping your urine mid-flow.
Follow these steps to try Mula bandha and maintain a strong, healthy pelvic floor.
1. Sit comfortably on a chair or cushion. Relax your shoulders and jaw, and bring awareness to your breath.
2. As you inhale, begin to contract and lift the muscles of your pelvic floor.
3. While breathing slowly, draw your pelvic floor muscles up for a count of 5. It may help to imagine an elevator rising up one floor with each number.
4. Hold this for up to 10 seconds. You can start off holding for 3 seconds, and then build up to 10 seconds over time with regular practice.
5. Slowly exhale to a count of 5, lowering the pelvic floor with each count until you are completely relaxed.
6. Practice for around 2 to 5 minutes, twice a day.
Pelvic floor muscle training, which includes Kegel exercises, can help improve urinary incontinence. Since Mula bandha closely resembles a Kegel, it may also help with bladder leakage. And since Mula bandha is also a mindfulness practice, you may feel calmer as a result.
Although it may feel overwhelming to add another item to your daily to-do list, this practice takes very little time. Try not to focus on how long it takes you to do this exercise. It’s more important that you practice Mula bandha on a regular basis.
So, take a comfortable seat, connect to your breath, and enjoy the ancient yogic practice of Mula bandha.
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