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21 Day
Morning Ritual Challenge
Day 11
The root lock, or Mula bandha, is an important yoga practice, but one that is often overlooked!
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Some Benefits of this practice:
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increases the activity of the parasympathetic nervous system which can ease pain
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lowers heart rate and blood pressure
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balances hormones
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stimulates and regulates the nerves around the lower pelvic region
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significantly decrease stress and anxiety levels
How to:
Engaging the root lock is similar to doing a Kegels exercise. Or, if you’re unfamiliar with that practice, it’s as if you’re trying to hold in a pee :)
It can be difficult to isolate the contractions in this area, developing awareness of mula bandha is a matter of practice!
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To begin, sit cross-legged or in a chair. Close your eyes.
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On your inhale, squeeze the entire perineal region—front, middle, and back—inward and upward. Keep the breath as steady and smooth as possible.
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When your inhale is complete, release the root lock as you exhale..
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Coordinate contractions of the entire perineum with the breath. Inhaling, contract the perineum, and exhaling to slowly release the tension.
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You can practice this technique throughout the day, when you’re at the office, stuck in traffic or watching a movie. Anytime really! Start with just 3 minutes per day, gradually increasing the length of your practice as you go.
