Root Lock

The Pradipika describes mula bandha as reversing the downward flow of energy and directing it upward along the spine. It is the first of the three locks and is held lightly during breath retention rather than gripped. The instruction is precision, not force.

The lock corresponds to a selective contraction of the deep pelvic floor. Pelvic floor training has strong evidence for continence and core stability, but over-recruitment is itself a clinical problem: an already tight pelvic floor gets worse, not better, with more squeezing. Subtlety matters here more than strength.

1. Sit in a steady, upright seat.
2. Exhale fully and, without clenching the buttocks or thighs, draw the area between the pubic bone and tailbone gently upward.
3. Hold lightly for a few seconds while the breath stays out or suspended.
4. Release completely and breathe normally.
5. Repeat for ten rounds, then practise holding it softly during pranayama.

Avoid with pelvic pain, an overactive or hypertonic pelvic floor, haemorrhoids or prostatitis without guidance from a pelvic health physiotherapist. In pregnancy, keep the contraction very light and avoid breath retention.