Mula means root, source, or foundation, and Mula Bandha refers to the energetic lock at the root of the body, where the pelvic floor muscles reside. The pelvic floor plays a crucial role in creating stability in the pelvis and lower back while supporting the organs in the pelvic cavity. Mula Bandha is typically activated by gently drawing up on the perineal muscles, an essential practice that can be beneficial for women during pregnancy and postpartum.
Mula Bandha During Pregnancy
During pregnancy, activating Mula Bandha can help tone the perineum, offering physical support to the growing baby while enhancing body awareness in this vital region. In prenatal yoga, it’s essential to focus not just on engaging the pelvic floor, but also on releasing it. This balance between contraction and relaxation helps prepare the body for labor, where the ability to release the pelvic floor muscles will become critical. By alternately engaging and releasing the pelvic floor, practitioners can explore the contrast between effort and relaxation, creating both strength and flexibility in the pelvic region.
Mula Bandha After Birth
After childbirth, Mula Bandha is equally valuable in helping tone the pelvic floor muscles, which can prevent incontinence and support recovery in the postpartum period. Practicing pelvic floor exercises postnatally can help strengthen and restore the muscles that were stretched and weakened during pregnancy and labor. However, it is important for those with high blood pressure to practice these exercises gently. In addition to physical benefits, Mula Bandha also aids in mental focus and concentration, making it an excellent practice to incorporate into meditation.
Practice: Visualizing and Activating the Pelvic Floor
Sit comfortably in a meditation pose, either cross-legged or on a cushion. Begin by connecting to the pelvic floor by visualizing the sit bones, pubic bone, and tailbone as landmarks.
Imagine a kite or parachute between these three points. On an inhale, engage the pelvic floor by gently lifting and contracting the perineum and vaginal muscles, visualizing the kite lifting or the parachute rising.
Hold the contraction for a few moments, and as you exhale, release the contraction, allowing the kite or parachute to float back down.
Repeat this exercise several times, becoming more familiar with the sensation of engaging and releasing the pelvic floor.
As you practice, experiment with isolating specific muscles, relaxing the anus and urethra while contracting only the perineum and vaginal walls.
The Role of Kegels in Pregnancy and Postpartum
Kegel exercises, which are similar to Mula Bandha, are well-known for strengthening the pelvic floor muscles. Research suggests that pelvic floor exercises can be beneficial during pregnancy and especially in the postpartum period. While practicing Kegels in pregnancy can help improve pelvic awareness and tone, some studies suggest limiting intensive pelvic floor exercises during pregnancy, as they may be more effective post-birth.
The practice of Mula Bandha and Kegels during pregnancy and postpartum can be a powerful tool for pelvic health. By learning to alternate between engaging and releasing the pelvic floor, women can create a healthy balance of strength and relaxation in the body. This is not only essential for labor and delivery but also critical for postpartum recovery and long-term pelvic health.
