Location: Mula bandha applies to the pelvic floor (perineum).

How to Perform: Engage and lift the muscles of the pelvic floor, like the action in Kegel exercises. This contraction is subtle and involves pulling the perineum upward.

Focus: The pelvic floor muscles. Think of the area between the genitals and the anus. It is as if you are gently lifting this area upward toward your navel, but without tensing your abdomen or legs.

Visual: The focus is on the base of the spine, with a subtle engagement of the pelvic muscles. Picture an energetic lift from the lower body to the upper. Visualize gently lifting your pelvic floor like a subtle drawing-up sensation.

Purpose: Activates the Muladhara (Root) Chakra, grounding energy, stabilizing the body, and stimulating energy upward. It is often used to control sexual energy and to support the core during asana practice.