Practise mule bandha with some simple static postures before trying to hold it while moving. At first, the best way to do this is to try to lift everything — the whole diamond- shaped area (see illustrations opposite).The best position in which to do this may be lying on your back on the floor and lifting your hips so that you are in a gentle bridge pose. Squeeze your buttock muscles and pelvic floor while tilting your pubic bone toward the ceiling. Now see if you can keep the same position and gradually release the muscles of your buttocks and thighs a little. If you can keep the lift in the pelvic floor, you are now using a form of mule bandha (rather a gross form, but one that can be refined with practice).
You may find that the muscles in this area are quite weak and that it’s difficult to hold a contraction at first, but with practice the muscles will become much stronger. Now try to differentiate between the the urogenital triangle at the front of the pelvic floor and the anal triangle at the back. You can do this while sitting upright on a firm flat seat. If you roll forward a little on the seat and try to lift your pelvic floor. you will probable feel the urogenital triangle lift most strongly. If you tilt the pelvis the other way and slump backward slightly, you will find that the anal triangle seems more strongly lifted. Now sit upright and try to gently lift the central tendon of the perineum while leaving the anal triangle soft and relaxed. This is a more subtle version of mule bandha and one that can be held throughout asana practice with varying degrees of strength. Mule bandha probably feels different for men and women, in that women feel the contraction of the front pelvic floor muscles higher up in the body (in the region of the cervix).
Now try practising mula beathe
forward bend arid in down-facing dog (see pages 46-47).To perfect the simultaneous contraction of the front of the pelvic floor and the relaxation of the anus takes time, concentration and practise.
You may find that the muscles in this area are quite weak and that it’s difficult to hold a contraction at first, but with practice the muscles will become much stronger. Now try to differentiate between the the urogenital triangle at the front of the pelvic floor and the anal triangle at the back. You can do this while sitting upright on a firm flat seat. If you roll forward a little on the seat and try to lift your pelvic floor. you will probable feel the urogenital triangle lift most strongly. If you tilt the pelvis the other way and slump backward slightly, you will find that the anal triangle seems more strongly lifted. Now sit upright and try to gently lift the central tendon of the perineum while leaving the anal triangle soft and relaxed. This is a more subtle version of mule bandha and one that can be held throughout asana practice with varying degrees of strength. Mule bandha probably feels different for men and women, in that women feel the contraction of the front pelvic floor muscles higher up in the body (in the region of the cervix).
Now try practising mula beathe
forward bend arid in down-facing dog (see pages 46-47).To perfect the simultaneous contraction of the front of the pelvic floor and the relaxation of the anus takes time, concentration and practise.
