Yoga Glossary · Breath & Energy
Mula Bandha (root lock)
The root lock — a gentle lift of the pelvic floor that grounds the core from below.
Mula Bandha, from mula meaning root, is the engagement of the pelvic floor muscles — the sling at the base of the pelvis. It is the lowest of the three classic locks and is described in traditional texts as sealing energy at the root of the spine.
In modern cueing it is refreshingly unglamorous: a soft lift of the pelvic floor, coordinated with the exhale, that completes the bottom of the core pressure system. Teachers bring it into arm balances, transitions and standing work because a pelvis with an active floor is a steadier platform. The skill is dosage — a subtle lift held with the breath, not a permanent clench.
In practice
- Find it by imagining stopping the flow of urine — then use about a quarter of that effort.
- Pair it with exhales in effortful transitions: step-throughs, jump-backs, arm balances.
- It should release fully in rest. A pelvic floor that never lets go is as unhelpful as one that never engages.
Related terms
Test yourself
Pose IQ's Breath & Flow rounds quiz this term and its neighbours — ten questions, explanations after every answer.
The Yoga Glossary is an educational study reference. Definitions are standard yoga and anatomy knowledge in plain language; nothing here is medical advice.