Mula Bandha, Moola Bandha, Root Lock
Mula means root and in this case it is indicating our perineum between the sexual organs and the anus, as well as the PC muscles and the pelvic floor.
To perform the Mula Bandha you can sit in Vajrasana, Siddhasana , Bhadrasana, Guptasana or Gorakshasana. Contract your perineum towards your navel with inhalation. Close your eyes. Focus and visualize the muscles between your pubic bone and coccyx bone.
The contraction is the same feeling as when you need to go to toilet and you are holding the urine in your body. You also use these muscles when you are forcing yourself to urinate even when you don´t have to.
In the beginning you contract the muscles with inhalation and release them with exhalation. Slowly you can increase the time of practicing the contraction.
Deepen your breath.
The perineum is also known as the place where kundalini energy lies in the first chakra, the Mooladhara Chakra. This yoga pose stimulates the root chakra and thus its energy, too.
At the perineum is the bottom of our body, the junction and starting place of our nervous system. The three main Nadis or meridians Ida, Pingala and Sushumna also start from the perineum body and go through all chakras finally merging in the sixth chakra, the Aagya chakra. The three nadis carry the kundalini energy through your body. By performing Mula Bandha, you stimulate both, the nervous system and the energy system, at their roots and beginning points.
This stimulation brings you a lot of good effects, one of them being that it calms your mind. You get emotional and psychological strength and it makes your mind more stable and balanced so that it is easy for you to get rid of insecure feelings and negative emotions. This stability makes you less prone to phobias.
Additionally the pose will help you in controlling anger and to enhance the power of concentration.
It is one of the best exercises to activate the first chakra. That’s why it is good for all kinds of sexual and gynecological problems.
In this exercise you should focus on contracting your muscles.
If you perform this exercise with the described breathing method it will be easier to concentrate on your muscles. Another help for this is closing your eyes.
In the beginning you can point out those muscles by placing your finger there to make sure you are not working with your anal muscle and the muscle of your sexual organ.