Practice:
Inhale deeply and hold the breath. Place the hands on the knees, raise the shoulders and tilt the upper body slightly forward. Concentrate on the Muladhara Chakra and firmly contract the anal muscles. >Hold the muscular contraction and the breath as long as possible and comfortable. >With a long exhalation return to the starting position. >Breathing normally remain in this position for some time.

Benefits:
Strengthens the pelvic floor, relieves haemorrhoids and congestion in the pelvic area. Calms the autonomic nervous system, calms and relaxes the mind. On the spiritual level, Mula Bandha activates and purifies the Muladhara Chakra. It awakens dormant consciousness and the Kundalini Shakti.

Caution:
A longer and more intensive practice of Mula Bandha should only be undertaken with the guidance of an experienced “Yoga in Daily Life” instructor.