How to do Moola Bandha (Root Lock) and its benefits?

BKS Iyengar defines Moola Bandha or Root Lock as “a posture where the body from the anus to the navel contracts and rises towards the spine.”

The name Moola Bandha is derived from Sanskrit, where “Mula” means “root,” “Bandha” means “Block” and “Asana” means “Pose” or “Posture.” Moola Bandha’s English name is Root Lock.


What is Moola Bandha Postion?

Moola Bandha is a technique that is used not only in Asanas, but also in Pranayama. When you practice Moola Bandha or Root Lock, the focus should be more towards energy, awareness and stretching rather than doing physical exercise mechanically. Repeating root lock as a physical exercise without being aware of energy is useless.

It is said that there is an energy system that begins at the base of the spine or the root and goes up the spine to the skull, where the root chakra is also found. And this energy system can be activated, using your bandhas where you can control the flow of energy within you.

Collapse your body and activate your Moola Bandha or Root Lock can affect many body systems and your internal energy to flow that will help you not only physically but in all domains of life.


How to do Moola Bandha or Root Lock Pose?

  • Sit with your legs stretched out in front of the body on the floor or on the yoga mat to enter Moola Bandha or Root Lock.
  • Bend your knees and bring the soles of your feet together.
  • To practice Moola Bandha, draw the heels toward the body.
  • Make sure the outside of the feet remain on the ground when entering Moola Bandha or Root Lock.
  • Place your hands behind the buttocks with your fingers pointing back; Lift the buttocks over the heels.
  • Make sure that when you lift your buttock over your heels, your heels press the perineum while practicing Moola Bandha or Root Lock.
  • The knees will remain on the floor while you practice Moola Bandha.
  • Do not force your ankles while practicing root lock.
  • Place your hands on your knees on the chin or jnana mudra.
  • You can practice Drishti nasikagra while you are in Moola Bandha or Root Lock.
  • final position of 3 to 4 minutes if you are a beginner.
  • Advanced practitioners should maintain the posture for longer or for as long as it is comfortable.
  • Drop your legs and stretch your legs forward on the yoga mat or on the floor.
  • Repeat when all the tension has left the legs and feet.
  • You can repeat three to four rounds of Moola Bandha or Root Lock.

Reason to practice Moolabandhasana or Root Lock Pose

  • The purpose of having this close and personal with these muscles is to integrate the complete mind-body connection.
  • Using Moola Bandha or Root Lock, you can transform your yoga practice as it helps to add stability in poses
  • It prevents energy from leaking during meditative practice.
  • Keep in mind that it takes patience and time to understand how to have control over Moola Bandha or Root Lock in your body
  • As soon as you know how to control Moola Bandha or Root Lock in your body, you will have full power over the life force in your body.
  • And when you are able to contain and control that life within you, it helps you not to seek enjoyment or happiness in another place and finally recognize that everything you need, you already have it inside your own body It is a matter of time until Know how to activate and control the blockage of your body so that you are not aware of its magical benefits.

Breathing pattern 

  • Inhale deeply while bending your legs and bringing your heels close to your body.
  • Exhale deeply after putting your buttocks on your heels while entering Moola Bandha or Root Lock.
  • Hold a steady breath and continue to inhale and exhale deeply while in Moola Bandha or Root Lock.

Preparatory and follow-up asanas 

Preparatory poses : The various preparatory positions to be practiced before Moolabandhasana or Root Lock Pose are

  •  The Reclinable Split Pose
  • Samakonasana of The Straight Angle Pose
  • The Monkey pose, Kandasana or The Upward Ankle Twist Pose,
  • Vamadevasana 1 and Vamadevasana 
  • Virasana or The Pose

Follow-up Poses: The various follow-up positions are practiced after Moolabandhasana or Root Lock Pose to counteract the stretches in this posture are

  • Skandasana or The Side Lunge Pose
  • Vrishikasana or The Scorpion Pose
  • Buddhasana or The Awakened Pose,
  • Kapilasana and Padangustha Dhaurasana.

Benefits of practicing Moola Bandha or Root Lock Pose

  • Moola Bandha or The Root Lock Pose strengthens the groin, thighs, knees and ankles and stretches them too.
  • It is beneficial to strengthen the spine, pelvis and abdomen.
  • Moolabandhasana helps maintain the health of the uterus and ovaries and helps improve the health of the female reproductive system.
  • Root block posture stimulates the abdominal organs and relieves flatulence and acid reflux . Moola bandha Pose is also beneficial for increasing concentration and memory with regular practice
  • Root Lock Pose helps relieve constipation when practiced regularly
  • Moola bandha or The Root Lock Pose improves the alignment of the spine with normal practice.
  • The Root Lock Pose helps to balance the mind, increases the power of concentration, allows greater awareness of the unconscious realms and induces physical and mental relaxation quickly. The thought process becomes very clear and precise with the regular practice of Moolabandhasana or the Root Lock Pose.
  • With regular practice, Moola bandha or The Root Lock Pose quiets your mind and prepares you for meditation.
  • The Root Lock Pose Stand refreshes and rejuvenates you and also relieves you from stress and mild depression.
  • It also helps people with hemorrhoids as it stimulates the muscles and brings them to their original functionality, thus helping to treat them.
  • Moolabandhasana is also very beneficial for fertility in women and is especially useful when practiced before conceiving.
  • It also helps treat stress and depression to a great extent as it helps in opening the root chakra or the Muladhara Chakra when practiced daily.
  • With usual practice, Moolabandhasana or The Root Lock Pose helps to treat respiratory conditions such as asthma when following the proper breathing pattern described above.
  • It also helps relieve ailment such as sciatica and minor back pain when practiced regularly.
  • One of the benefits of Moola Bandha is that it also revitalizes and energizes the nervous system and also helps calm the nerves.
  • The Root Lock Pose, when practiced regularly, helps maintain the health of the reproductive system.

Precautions and contraindications while practicing Moola Bandha or Root Lock Pose

  • People who have a problem or pain in the neck or back and who have had recent surgery on the neck or back in the recent past should also not practice Moolabandhasana or the root block posture.
  • If you have any questions about your condition, consult a doctor before practicing Moola bandha or The Root Lock Pose. and always practice asana under the supervision of an expert trained in yoga, as it helps to remove any injuries.
  • Do not strain too much while practicing this yoga asana. Do not strain beyond the limits. See only what your body allows.
  • People suffering from chronic spinal problems should not practice the root block posture.
  • It is more beneficial when you realize the stretching in the muscles while maintaining the posture. Therefore, always stay tuned while practicing this yoga pose.
  • You should not practice this yoga posture if you had a heavy meal.
  • People with chronic headaches or migraines should not practice Moola bandha. It should not be practiced by people suffering from diarrhea.
  • Moola bandha activates energy very easily. Therefore, it should not be practiced by people with high intracranial pressure.
  • People with chronic heart disease should also not practice the root block posture.
  • People who have an ankle or knee injury should also not practice this yoga posture.

Tips for Beginners

  • Since Moola bandha or The Root Lock Pose is an advanced asana to be performed, there are many variations made for it.
  • The purpose of Moola Bandha is to tighten the pelvic floor muscles instead of the entire perineum. Then, men should contract the muscles between the testicles and the anus, while women should contract the muscles behind the cervix to obtain maximum benefits from the practice of the Root Lock Pose.
  • To complete the practice of this posture, you can get Ashwini mudra or Vajroli mudra while you are in Moolabandhasana.
  • To keep your feet vertical in Moola bandha or The Root Lock Pose, you can join the soles of both feet and bring the four corners of your feet together and bring the toes to the floor so that the ankle and heels light up. You can also use a yoga block to rest your feet on them while practicing this posture.
  • To deepen the posture, advanced practitioners can keep their hands on their knees with the index and thumb fingers joined together and you can also try to meditate while staying in this posture. Keep your eyes closed all this time.
  • You should prepare your body to practice Moola bandha by doing the stretching and preparatory steps.
  • You should also know the limits of your body and how much pain and stretching your body can withstand if stretching and pain are too much to bear, get out of the posture immediately and rest in any relaxation posture like Shavasana.
  • Moolabandhasana or the root root posture is an advanced pose and should be practiced with constant efforts and under the guidance of a trained Yoga Expert.
  • Beginners should not hold this posture for more than a few minutes.
  • If you feel a sharp throbbing pain while practicing the Root Lock Pose, release the pose immediately and get into Shavasana.

Variations of the Moolabandhasana pose or root block

Many stretches and accessories can be used to facilitate asana for beginners, as it is an advanced asana. One of the variations of Moolabandhasana or The Root Lock Pose is Bhadrasana or The Gracious Pose.

Bhadrasana or the  funny pose  :  Bhadrasana or the funny pose is considered one of the best positions to activate the Muladhara Chakra and can be performed as a variation of the Moola bandha or the root lock posture.

Steps to do Bhadrasana

  • Sit with your legs stretched out on the floor or on the yoga mat to enter Bhadrasana or in the funny posture.
  • Bend both legs and place them close to each other. Make sure that the souls of the feet should touch each other.
  • Use your hands to hold the toes.
  • Pull your legs towards the perineum to enter Bhadrasana or The funny pose
  • The legs should rest on the floor, touching the floor.
  • Keep the spine straight and relax the trunk, especially the shoulders.
  • Maintain this final posture for as long as it is comfortable.

What’s Next


Final Words

I hope you enjoy this  Mool Banha or Root Lock yoga posture. Every time I do it I feel more aware of my body, I focus on the points of support, I feel the mat and the earth under my hands and feet. Is awesome!

Do you like and enjoy this posture as much as I do? Share your opinions by leaving a comment below. And if you think it could benefit another person close to you, post this article on Facebook, Whatsapp or Twitter. Thank you!

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