Mula bandha technique for women. Mula bandha - technique and therapeutic effect. Effect on consciousness
However, moola bandha is not as simple as it seems. At the beginning of the practice of moola bandha, as a rule, simultaneously with the tension of the muscles of the pelvic floor, the muscles of other parts of the body (hips, hands, shoulders or face) are involuntarily tensed. Learn to avoid this and combine the creation of tension in some areas of the body (in this case, the pelvic floor) with relaxation in all others.
Mula bandha is shown to both men and women. You can start practicing it from about 16 years old and continue until the very old age. Even occasionally doing moola bandha several times throughout the day is very beneficial.
Mula bandha is often combined with asanas, especially the pulsating moola bandha. Mula bandha pulsation means performing successive contractions-relaxation of the pelvic floor muscles with a frequency of about two to three times every two seconds. However, approach this frequency gradually. Do not neglect the quality of the exercise for the sake of speed: it is necessary to clearly record in the mind the moments of tension and moments of relaxation of the muscles of the perineum.
Mula Bandha Technique
First you need to learn to feel the sphincter muscles separately. Bladder, the anal region and the tendon center of the perineum / cervix. Tense and relax them alternately. Differentiating sensations and mastering the control of different muscle groups will not be easy, but since you can practice whenever you want - it is completely invisible to others - with the right perseverance, you will quickly achieve success.
However, for the full practice of moola bandha, one should take any of the postures used in meditation, preferably with crossed legs (Padmasana, Siddhasana, Sukhasana). If you still do not feel comfortable in them, lie in Shavasana with your legs bent at the knees. At the same time, the heels are spread shoulder-width apart, and the knees are brought together and lean against each other. This position allows you to lower your lower back to the floor, which will help you better feel the muscles you need.
Breathing is usually structured as follows: on inhalation, the muscles contract, on exhalation, they relax. But, perhaps, the reverse scheme will be more convenient for you: inhalation - muscle relaxation, exhalation - tension. With pulsating moola bandha, there are usually as many contractions as you exhale when you inhale. Or choose your own breathing rhythm. In all cases, there is a prerequisite: the whole body is relaxed, except for the pelvic floor muscles.
In describing the technique of execution, I adhere to the works of Swami Sivananda, Swami Satyananda Saraswati and Swami Anandakapil Saraswati. There is no complete unity in details among practitioners, but you just need to adhere to the scheme below.
Here we will have to distinguish moola bandha in the broad sense of this term, or moola bandha mudra, which consists of three main yogic exercises for the lower pelvis, performed simultaneously: Vajroli mudra, Mula bandha in the narrow sense of this term and Ashvini wise.
The following muscles are involved in these exercises:
1. For Ashvini Mudra- muscles of the anal region: the external sphincter of the anal canal and the muscle that lifts the rectum, which consists of the pubococcygeal, iliococcygeal and pubic-rectal muscles.
2. For moola bandha the area between the anus and the scrotum / clitoris is reduced; the point of application is the tendon center of the perineum / cervix.
3. For Vajroli mudra- muscles of the urogenital region: superficial transverse muscles of the perineum, sciatic-cavernous, bulbous-cavernous, deep transverse muscles and sphincter of the urethra. When performing this exercise, in men, the penis is somewhat pulled inside, and in women, the clitoris and muscles of the lower part of the vagina and urethra are strained.
Let us consider in more detail the technique for performing each exercise as part of the Mula Bandha Mudra.
1. Ashvini mudra- This is a rhythmic contraction of the anal sphincter - its consistent relaxation and tension. This movement causes the prana to rise up the inner channels of the body, passing through all internal organs, which has a powerful cleansing and strengthening effect on the entire body. Each push of Ashvini mudra raises prana to a certain level... In women and in men, this process takes place in slightly different ways. For women, in order to bring the flow to the crown of their heads, it is required to perform five pushes of Ashvini-mudra, for men - four (masters raise the flow in one push, regardless of gender).
Thus, Ashvini mudra is usually recommended for women to perform in series of five thrusts, for men - in four. The end of each series should be the feeling of an upward flow of energy, filling the head to the very top. Then you should relax, but not let go of Ashvini Mudra completely after the last contraction of the anus, fix it for a short time, breathe out calmly and slowly, watching how the prana rushes down all the muscles and bones of the body in a soft stream, and then concentrates inside the abdomen in the area slightly below the navel. If the downdraft is not felt clearly enough, you can help it by sliding the Nabhi mudra and rotating the shoulders forward. After that, inhale and repeat the series of thrusts.
Any asana is suitable for mastering Ashvini Mudra, in which the spine is vertical and the body is free from stress.
In the practice of yoga therapy, Ashvini mudra is used as a separate exercise performed 10-20 times (i.e., two to five series of pushes) twice a day - in the morning and in the evening. The frequency of contractions should be such that, according to the subjective feeling of Ashvini Mudra, it turns out as deep as possible. In the intervals between the thrusts, the anus should be completely relaxed.
Action. In addition to the psychoenergetic action described above, Ashvini Mudra is very effective as a therapeutic agent for diseases of the rectum, hemorrhoids, etc. In combination with other exercises, the practice of Ashvini Mudra helps to eliminate diseases of the genitourinary sphere, as well as general disorders.
2. Moola bandha in the narrow sense of the term, it involves a reduction in the tendon center of the perineum / cervix. It should be emphasized here that in both men and women, the perineum is not one muscle, but a group of them. It should also be understood that the perineum and the "perineal body" are not the same thing. The "perineal body", or the tendon center of the perineum, is a small muscle-tendon nodule measuring 2.5 by 3 cm, which is located in the outer region from the rectum (in the tissues of the perineum) at a depth of about 5 cm. The muscles of the perineum are attached to it: superficial and the deep transverse, bulbous-cavernous, external sphincter of the anal canal and the muscle that lifts the rectum. Several muscle fibers also extend from the rectum to this vital formation, which separates the urogenital area from the anal area.
The tendon center of the perineum plays a particularly important role in the female body. If, for any reason, it is damaged, then the woman develops prolapse (prolapse) of the uterus, ovaries and / or rectum.
Contraction of one muscle group of the perineum entails an involuntary contraction of the remaining groups. Therefore, it is so difficult to do Vajroli mudra or Ashvini mudra without doing moola bandha. This is true for both men and women. And this is one of the reasons why wide circles of yoga practitioners are not encouraged to do the three components of Mula Bandha Mudra separately. It is very useful for the body to train differentiated control of each muscle group. However, this takes a lot of time. In order not to deprive your body of the tremendous benefits that these exercises bring, it is advisable to practice the triple Mula bandha mudra as a synthesis of three mudras - Ashvini, Mula and Vajroli.
3. Vajroli mudra uses the same muscles that stop urination. Therefore, before starting the practice of Vajroli, intermittent urination can be trained. The following is the technique of a simplified version of the Vajroli Mudra.
TechniqueVajroli mudras d for men:
- Sit with your back straight. Place your hands loosely on your hips.
- Concentrate on the urethra at the base of the penis.
- Inhale half or two-thirds of your lungs.
- Swallow saliva and hold your breath.
- Squeeze the urethra just where the urine stops flowing. At the same time, pull your penis inward towards your pelvis. You can help yourself by simultaneously drawing in your lower abdomen and doing moola bandha.
- Relax and repeat the cycle several times with one breath hold.
- Then relax your stomach, inhale quite a bit of air, and exhale calmly and fully.
- In the next step, you can do the exercises while standing.
- In this position, you can feel the penis twitch and lift slightly with each contraction.
TechniqueVajroli mudras for women:
- Women perform Vajroli in the same way as men. The concentration of attention during the contraction of the muscles of the urethra should be the din where the process of urination stops. It's slightly below the clitoris.
- After some practice, you can make the exercise harder. Before performing Vajroli, insert one or two fingers into the vagina.
- Contract the urethra and pull it inward at the same time.
- If the exercise is done correctly, then you will feel how the muscles of the vagina firmly grip the fingers.
- To achieve the full effect, before Vajroli, it is necessary to draw in the lower abdomen and perform moola bandha.
- Start with 10 reps of both. Add 5 repetitions every week until you reach sixty.
Mula Bandha Mudra Effect
For those who are already confused: here I mean the effect on the human body of Mula Bandha in the broad sense of the term, implying the simultaneous performance of three exercises - Ashvini Mudra, Mula Bandha in the narrow sense of the term and Vajroli Mudra.
Therapeutically contraction of the muscles of the perineum leads to harmonious work endocrine system, improving the functioning of the nervous apparatus of the pelvic region and, as a result, to the normalization of the work of the internal organs of the small pelvis. Mula bandha eliminates constipation, hemorrhoids, sperm incontinence, excessive sexual arousal with a lack of sexual power, loss of appetite.
On the energetic level, moola bandha contributes to the accumulation, purification and transformation of sexual energy, gaining control over sexual impulses. It is very important to remember that moola bandha is not just a contraction of the muscles around the prostate in men and the cervix in women, but also the "locking" of the mooladhara chakra. With this approach, the exercise causes a spontaneous alignment of the physical, mental and mental bodies of a person.
WOMEN moola bandha can relieve dysmenorrhea (painful periods), however, if you suffer from amenorrhea (lack of menstruation), then skip this exercise until you have consulted a specialist - doctor or experienced yoga mentor.
Mula bandha has proven to be effective. A pregnant woman can perform mula bandha together with some other yogic techniques right up to the very moment of childbirth. This allows you to maintain the elasticity of the walls of the vagina and significantly reduce birth pain... Immediately after childbirth, women are strongly advised to practice moola bandha, ashwini and vajroli mudra - this will help tone the muscles that have been stretched during pregnancy.
Mula bandha is also an effective treatment for pelvic prolapse, leucorrhoea, and stress urinary incontinence.
Scientists have found that menopause is closely related to the mental and emotional state. Sincere, healthy and open-minded people go through menopause with no or minimal problems. In women, the physical changes during menopause are much more pronounced, so women in this period are much more likely to suffer from pessimistic mood, depression, anxiety and irritability. With the onset of menopause, a huge number of problems usually fall on the shoulders of women. Mula bandha aligns hormonal background, therefore, it is able to mitigate the metamorphosis of menopause, prevent the appearance of such unpleasant symptoms as lethargy, irritability, depression, arterial hypertension and dizziness. During menopause, people do not lose their sexuality - no matter what they say. The ability to manifest sexuality remains in a person until old age, and moola bandha ensures a healthy and fulfilling life.
FOR MEN, mula bandha avoids an inguinal hernia, eliminates the involuntary discharge of semen. This exercise controls testosterone secretion and sperm production and soothes the passions leading to coronary heart disease.
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Sit down, straighten your back and squeeze the pelvic floor muscles. These muscles include the muscles of the genitals, the anus, and the muscles of the perineum between them. In fact, you only need to tighten the muscles of the perineum, but since an untrained person is usually not able to control individual muscles of his body, then begin to practice, tensing all the muscles. Over time, you will be able to control them separately.
As you tighten the muscles in your perineum, feel the perineum pulling into your pelvic region.
Concentration
During execution, it is important to concentrate attention in the area of mooladhara - chakra, that is, to focus on those muscles that are tense.
Impact on physiology
The main effect is to prevent any diseases of the human genitourinary system. Mula Bandha is used in medicine and is known as Kegel Exercise. It is recommended for the prevention of genitourinary diseases, including urinary incontinence, fecal incontinence, prostatitis, hemorrhoids. Mula-badha is also recommended for pregnant women to train the muscles of the vaginal walls on the eve of childbirth.
Influence on internal energy
Mula Bandha is designed to awaken the dormant energy of Shakti-Kundalini, which is awakened by the warmth inside your body that appears when doing banth. During the exercise, apana-prana changes the direction of its flow and remains in your body, and does not leave it, flowing down, as it happens in a normal state.
During the practice of bandha, a powerful release of apana energy is created into the central channel of sushumna. This process affects the purification of the physical and mental state of the body.
Effect on consciousness
Mula bandha has a purifying effect on the mind. Thanks to bandha, a person is able to get rid of uncontrollable sexual impulses and outbursts of aggression.
By practicing moola bandha, you will be able to control your emotional and sexual outbursts, and become purposeful and collected.
Contraindications
Mula bandha is not recommended for people with problems of cardio-vascular system and hypertensive patients. When performing moola bandha, blood pressure first decreases, but when the head is raised, the so-called release of the chin lock, the heartbeat can become very frequent, which negatively affects the state of health.
Women's practices have existed among different peoples since time immemorial. In yoga there is a special female technique called "moola bandha". "Mula bandha" is translated from Sanskrit as "root lock": "mula" is the root, "bandha" is the lock.
WARNINGS:
1. Women are strictly forbidden to independently carry out the practice during menstruation, after pregnancy, with bleeding and gynecological disorders with an unknown diagnosis, in particular with tumors of various etiologies. During pregnancy, the technique can only be performed with a professional instructor. In other cases, you should consult with a KNOWLEDGE doctor.
2. When infectious diseases MB does not work, this technique, like yoga in general, is applicable only for functional disorders.
3. In the presence of inflammatory processes, MB can be used only after their elimination, in a state of stable remission.
THE PRACTICE OF MULA BANDHI
Primary source: Article by V. Boyko.
In addition to this practice, it is good if your "diet" includes morning "gymnastics", consisting of several simple asanas and Shavasana at the end of the lesson.
It is very important to be able to relax mentally, to free the head from thoughts (any!), From everyday trifles and worries. Just DISCONNECT for a while, let the system put things in order within itself, adjust the distortions, throw the trash out of the secret corners.
Start
So, the first thing that needs to be learned is the fact that there are three muscle groups in the pelvic floor area that you need to learn to feel, alternately straining and relaxing them. These are the muscles of the sphincter of the bladder, vagina and anal region, and each muscle group, ideally, should be voluntarily contracted separately from the other.
It is recommended to choose a simple and comfortable position for MB, in which you feel most comfortable ... If you do not yet have the necessary flexibility, you can stop at Shavasana - the pose of a corpse. Only the legs are not stretched horizontally on the floor, but bent at the knees, the heels are spread approximately shoulder-width apart. The knees, brought together, lean against each other, so the legs remain relaxed, but do not part. This position with the knees bent allows the pelvis to straighten parallel to the floor (eliminating some of the tilt that occurs with typical lumbar lordosis), which helps to better feel the required muscles.
Preparation
Perhaps at first the muscles will refuse to obey you and contract. Do not give up classes, try to feel them somehow.
Perhaps you will have the feeling that inside you there is a complete discord, the muscles of the abdominal press, buttocks, whatever, just not those that are needed, are working. Even eyes, neck, toes can be involved. However, don't be discouraged.
There is a simple, albeit not entirely romantic, way, or rather, an improvised means - a finger. Insert it into the vagina and check for at least the initial presence of muscle contraction.
Use any tool - from useful for these workouts "toys" from the sex shop (it is better to use anal devices, since they are smaller in diameter, and for training you need the minimum diameter of the "auxiliary" tool) to small cucumbers or carrots.
The important thing is to get the process going - so that you begin to recognize and feel the pelvic floor muscles.
Let it be slowly and painfully, every evening, starting from the beginning, with a clean slate, again and again to unwind these sensations, from the outer point of contact - inward, into the depths of the body, small sparks of sensation.
It may be like a gradual return to normal functioning of a stiff arm.
And it doesn't matter how long it takes to prepare - a week, a month, or several months. The main thing is that you clearly begin to realize that you can contract and relax two muscle groups - the anal region and the vagina.
After a while, you will be able to clearly feel the muscles around the cervix, that is, the required depth of sensation will be achieved.
For many, the muscles of the perineum (MP) are most noticeable at the time of urination (relaxation), and closer to the end of this process (compression).
"Catch" the sensation at this moment, and then try to repeat it during the MB practice.
After you can detail the sensations, you can proceed to the second stage - lead chaotic attempts to common denominator and try to organize a full-fledged practice.
The understanding of how to control these three muscle groups will come to you gradually.
Breath
Take time to experiment with your breathing rhythm.
There is a general recommendation to contract the muscles while inhaling, and to relax while exhaling. At the same time, it is important to maintain a state of relaxation, and not turn into a "practicing steam locomotive."
If the recommended rhythm does not work for you, try swapping your breathing: inhale - muscle relaxation, exhale - tension. You may choose your own breathing rhythm. Slowly, in the rhythm of normal breathing during shavasana, the whole body is relaxed, except for one muscle group, which at this moment is involved.
Practice
After an evening relaxation (this can be Yoga Nidra or some other practice), without disturbing the onset of the state of consciousness (deep peace), take your starting position above and stay in it for a couple of minutes without moving, allowing the body to get comfortable, choose a comfortable position legs and return in it to a motionless, comfortable state.
The practice begins with Ashvini Mudra - contraction of the anal sphincter muscles. In the rhythm of slow, voluntary (not controlled by will!) Breathing, while exhaling (or the type of your personal breathing) - contraction and holding, while inhaling - relaxation. Repeat the movement about 30-35 times (this is a special calculation that needs to be controlled only at the beginning of the practice, then you can perform an arbitrary number of contractions-relaxation, your body will already regulate the required number of cycles).
Then MB follows in the same vein - contraction of the muscles of the cervix, this stage lasts a little longer in time, since it has a specific focus on curing diseases and minor problems in this area.
In conclusion, Vajroli mudra follows - contraction of the muscles of the sphincter of the bladder.
Perhaps for someone it will turn out to be difficult to perceive and control, then leave this for last, when the body is already tuned, and all its distant corners will be most acutely felt.
Having got used to the practice a little, you can start trying the alternation of muscle groups (contraction of each group in turn three times, and again all over again, in a circle), but at the same time it is important that there is no total control and tension from the head - the head must remain off ...
The circle is closed and you need to call in yourself a new attunement for this new cycle of exercises - and this should be done AUTOMATICALLY. This is a more advanced stage - it may be difficult to switch from the MP sphincter muscles back to the anal muscles. In general, at the second stage, there will also be something to work on, moreover, by turning off the brains.
Completion.
At the end of the practice for a little, two minutes, just lie down and listen to your feelings, sort them out, consciously communicate in your body.
KEY POINTS FOR BEGINNERS
Conscious relaxation
The first is something that many beginners who begin to practice yoga come across: “If I do something, I should feel IT! Yes, stronger! Yes stronger! ". And we try our best to reach the left ear with our right heel, or with satisfaction then feel how our poor muscles ache with pain - "This was great workout!"
In this practice, excessive diligence is not required in the process of muscle contraction and relaxation.
Because of this, mental relaxation is lost and sexual arousal arises, which takes possession of consciousness, the muscles instantly change their tone and the practice is over, gentlemen ...
The only sensible way out is to stop everything at once, lie down for a while in Shavasana and peacefully go to sleep.
Relaxation Yoga Nidra is a good adjuvant before starting MB.
It is not necessary to excite, contraction and relaxation of different groups of pelvic muscles is better performed more insinuatingly, carefully, categorically avoiding unnecessary efforts.
Breathing rhythm experiments
It is important to find your own breathing rhythm during practice. Experiment - speed up, relax, try to make two contractions on one exhalation, etc. Ideally, the breath should "fit" itself under the practice. It should become such that it does not need to be controlled, so that the muscles begin to work in a given rhythm by themselves.
The state should be similar to the floating consciousness in Nidra, or to some other comfortable state for you, when outwardly there are very few of you, but all the main work is going on inside.
REMEMBER ONE ADVANCED DAYS FOR PRACTICE
Some practitioners stop practicing the day before their "period" starts and start again the day after. This allows the body to calm down and move smoothly from one mode of functioning to another.
In the bowels of the Internet, the practice of MB is discussed in some forums.
Some citizens are of the opinion that almost every third woman in the subway sits calmly and does Mula Bandha unnoticed by others.
However, it is hardly worth trying to do this in a stuffy, shaking carriage, with a bag on your lap, propped up on both sides by massive neighbors. Yes, it is possible - to sit on the subway and do some kind of mechanical work inside yourself (you will hardly be able to feel some subtleties), but how do you think of such an analogy - to sit with a rubber expander, which you squeeze in your hand, pumping up the muscles of the forearm, while thinking about unwashed floors and a cutlet frozen in the refrigerator. It is possible, it is not prohibited, but the effect of such activities will be somewhat different. Just feel the state - when it is RIGHT FOR YOU and when it is NOT.
The body itself will tell you about this during and after practice.
It is important to completely turn off the process of thinking, relaxation of consciousness, a position that is conducive to this - this is what will help you achieve the effect of the practice.
RESULTS
The results of one of the practitioners - Julia (after a year of classes)
The erosion disappeared without a trace, and the gynecologists were unanimously happy with the wonderful effect of modern drugs, which makes it possible to heal such unpleasant things without surgery (I did not tell them about my yoga classes). Chronic cystitis is also imperceptible, during all this time it has exacerbated only once, and even then through their own stupidity (people, do not drink cold beer sitting on a cold stone in chilly weather - no Mula bandha will help!) The doctor also said that what was available earlier I have prolapse of the uterus and some looseness of smooth muscles in this area have disappeared altogether, which is good news!
In addition, another favorable result appeared. At first, of course, there was no time for this, and I did not pay attention to this aspect, but now I realize my mistake. What is very important in a woman's life is that harmony has arisen in sexual relations, maybe for someone this will be the solution to many problems, who knows. As for me, the MB practice opened the way to new sensations, brighter, sharper, deeper, both on my part and on the part of my partner, who even earlier than I began to notice the changes taking place in me.
As for the problems with the menstrual cycle, not everything is so smooth here, apparently, this disorder is associated with some deep processes, to which the effect of yoga has not yet reached. I have not been able to find the reason that affects the nature of pain during "menstruation". Sometimes they pass completely painlessly, I start to rejoice - “this is it! finally! ”, I support the practice in the same vein until the next time, I keep the same pace, practice time and so on, and ... I almost die of pain. So it’s not that. It means something else is the case. Moreover, all the analyzes are in perfect order, there is no endometriosis similar in symptoms to my current state, the doctors say - well, they say, be patient, these are spasms, this happens in women, and they faint, etc., after childbirth it will pass. But sometimes I managed to get rid of the pain, I found the way to get rid of it, but it is still unstable.
DETAILS
You should start mastering MB with a simple physical exercise - awareness and contraction of the pelvic floor muscles. Get settled in any comfortable position, if it is seated - straighten your back, keep your head straight. Close your eyes and relax, breathe naturally.
Move your attention to the perineum, and without much effort, slowly tighten all the muscles that are there, and this effort should be of medium magnitude. Then relax your muscles.
Then - again strain, not trying to differentiate sensations, just squeeze the entire perineum, carefully realizing (feeling) the process. Then relax again. The "rest" of the body must be kept in an absolutely relaxed state, the eyes and stomach are completely released, nothing is touched there in unison by the compression of the pelvic floor. "Under the spoon" or in the area of the diaphragm - not the slightest movement. Nowhere in the body should anything arise, only the pelvic floor works (is fully isolated). At a slow pace and slowly, this simple rhythmic contraction should be repeated twenty-five times, starting from three or five times in the first days. In a couple of weeks, you can reach twenty-five contractions in a row without any rush and afterburner, while maintaining complete relaxation. The exercise should be stopped at the slightest sign of disobedience (unclear fatigue, slowing down of control) of the muscles of the affected area. It is better to perform the exercise separately from yoga practice, say - in the evening, after the completion of full breathing and a short pause of 2 to 3 minutes. Either after Savasana or Yoga Nidra. You can do this exercise just before going to bed, in bed, but then you should do it in Shavasana with bent knees, the surface of the bed should be fairly flat and firm. If drowsiness occurs after a cycle of squeezes, this is a sign of correct performance, as well as the condition that has arisen. If vigor and transparency of consciousness comes, or the dream passes, the performance is incorrect.
In the first week after starting the practice, exercises for the pelvic floor muscles are performed every other day.
1. Any noticeable warming up in the pelvic floor area;
2. Disturbances in breathing and general relaxation;
3. Any "response" to the local contraction of the muscles of the perineum in the "rest" of the body;
4. Sexual arousal;
5. Nerve impulses in the diaphragm ("under the spoon");
6. Tension in closed eyes.
Over time, the perception of the pelvic floor muscles, as well as the control of them, will become thinner (this is an average of two to three months of regular practice). There will be a possibility of separate contraction of the muscles of the anus and the sphincter of the bladder, but you should not play with this, paying attention to the state of consciousness that arises in the process of working with the pelvic floor. Once the contraction and relaxation of the muscles of the perineum has become comfortable and comfortable, you need to tie this action to the process of free breathing. Inhale - to relax the pelvic floor, exhale - to strain. But! I would like to draw your attention to the following important point: In some people, the compression of the pelvic floor muscles occurs more easily and naturally when it is done while inhaling! Therefore, in this moment should be determined empirically.
And only when this process becomes automatic and begins to be accompanied by mental relaxation, you can try the isolated contraction of the muscles of the perineum. NOT touching either Ashvini or Vajroli mudra! And when this isolated contraction starts to turn out stably - along with this, consciousness will begin to "unfasten". This is not to be confused with anything: it is worth performing no more than a dozen cuts - and it seems that you have been hit on the head with a dusty bag! You fall instantly - either into a dream (if it is at night, and you have set the intention to fall asleep after that), or into the deepest relaxation, after which you feel unsurpassed.
In the process of achieving the above, or in the course of further practice, such things as endometriosis, dysrhythmia and soreness of menstruation disappear in women, the muscle tone of the reproductive organs returns to normal, orgasm stabilizes. In some cases, it is possible to cope with functional infertility.
In men, sexual weakness, trouble with the prostate gland, premature ejaculation, etc. are eliminated.
FRAGMENTS FROM THE BOOK OF SWAMI SATYANANDA SARASWATI
- are given not literally, but with some changes and clarifications in the text.
("Mula-bandha. The key to mastery." Translated from English. Kiev, "Janus books", 2000, 5000 copies, 144 p.)
At the physical level, MB is a conscious volitional contraction (muscles - VB) of the perineum ...
Stimulates the sensory-motor and autonomic nervous system of the pelvic region. When performing MB, parasympathetic fibers of the sacral plexus are activated (parasympathetic fibers depart from the plexuses in the neck and sacrum, and sympathetic fibers originate from the nodes in the thoracic and lumbar regions).
It has been experimentally proven that performing bandhas increases the activity of the parasympathetic nervous system.
The subjects' pulse slows down, blood pressure and respiration rate decrease and there is general feeling rest and relaxation. When performing MB, there is (in a mild form) excitation of the sympathetic nervous system. However, the overall effect of stimulating the sympathetic and parasympathetic systems leads to a balancing of their activities in the body. All this has a positive effect on the hypothalamus (it controls the endocrine system), and through it - on the limbic (emotions) system and the corresponding parts of the cerebral cortex.
As a result of the direct influence of bandhas on the endocrine glands, the rhythm of the biological processes of the body is normalized. For example, doing MB is extremely beneficial for menstrual cycles. When done correctly, all bandhas reduce the breathing rate, which promotes a state of calm and relaxation. Blood pressure decreases. Pulse slows down. An encephalogram records an increase in the number of alpha waves - a sign of deep relaxation and a decrease in the activity of the nervous system. The activity of the sympathetic nervous system decreases, which also indicates relaxation. Stagnant foci of excitation in the cerebral cortex are removed. There is a reflex harmonization of the genitourinary system.
The importance of MB should not be underestimated, since this exercise causes spontaneous harmonization of the physical, mental and mental bodies of a person. The contraction of the muscles of the perineum leads to the harmonious work of the endocrine system, the improvement of the functioning of the nervous apparatus of the pelvic region and, as a result, the normalization of the work of the internal organs. Consequently, mula bandha is a valuable tool in the treatment of diseases of the abdominal and pelvic organs, i.e., digestive and sexual disorders. Since the body and mind are inextricably linked, the impact on the body will certainly affect the state of mind. MB has an immediate effect on the mind, creating a feeling of deep relaxation. Such relaxation frees a person from most mental and psychosomatic disorders - stress, overexertion and feelings of constant anxiety. As a "mental relaxant", MB has proven to be indispensable in the treatment of depression, neuroses, some phobias, hysteria and manic states. There is little experimental evidence of the beneficial effect of MB on psychotic patients. However, given the effect of MB on the brain, as well as taking into account the fact of its beneficial effect in depression, it can be confidently asserted that MB is able to harmonize general state with manic-depressive psychosis and in some cases of schizophrenia, especially in the early stages.
In ancient tantric texts it is said that when performing MB, the anus is relaxed, and only the tendon center of the perineum should be strained.
The perineum is a group of muscles that are located at the exit of the pelvis and are associated with the urogenital and anal regions. MB is not a tension of all muscles of the perineum at the same time. The place of physical effort also depends on gender. In men, this is the tendon center - the so-called perineal body, in women - the area around the cervix. Usually, when a person strains the anus, the perineum also strains. It can be difficult for a beginner to strain only the muscles of the perineum, therefore, at the first stages of mastering Hatha Yoga, a beginner should realize the connection between the anus and the perineum. For this purpose, the contraction of the anal sphincter (ashvini mudra) is performed, which over time leads to the development in a person of the ability to independently strain the perineum. Experience, however, shows that direct (conscious) perineal tension causes a more significant effect on the physical and mental body than the indirect method - anus tension. Contraction of the anal sphincter is an important preparatory exercise for the thinner and more complex MB.
Crotch and perineal body
For the correct implementation of the MB, it is necessary to clearly understand the schematic structure of the perineum and the lower parts of the pelvis. This is also necessary in order to understand the anatomical relationship of MB with Ashvini Mudra and Vajroli Mudra - techniques that are performed using the muscles of the lower pelvis.
The perineum forms the pelvic floor. Its internal borders: in front - the pubic arch (bone above the genitals), behind - the coccyx. Outside, it is limited by the scrotum / clitoris and buttocks.
The muscles of the perineum are divided into two groups:
1. Muscles of the anal region - exit from gastrointestinal tract.
2. Muscles of the urogenital region associated with the organs of the genitourinary system.
The muscles in the anal area (which have a greater volume) and the muscles in the urogenital area are connected by fibrous tissue. Muscle contraction in one area necessarily responds to another. Deliberately isolating the tension of any one area requires a certain skill. Under normal conditions, the muscles of the perineum are only used during urination, defecation, and ejaculation / orgasm.
We do not know how to consciously control the muscles of the pelvis with the same dexterity as the muscles of the arms or legs. We improve the control of the muscles of the extremities every day, during any daily activity.
The motor activity of a particular muscle is under the control of a certain area of the cerebral cortex. The more neurons enter it, the more accurate and smooth movements the muscle is capable of performing. Perhaps one of the reasons why a person hardly manages to subjugate the muscles of the perineum to his consciousness is that the muscles of the perineum in the brain correspond to a much smaller area than the muscles of the arms or facial muscles. Regular performance of MB develops the motor area of the cortex responsible for the perineum, which gives a person full control over processes such as urination, defecation and sexual intercourse. The pelvic muscles are needed mainly for unconscious and subconscious actions. Insufficient volitional control leads, for example, to the fact that it is quite difficult to urinate and perform the act of defecation at the same time.
For a beginner in yoga, this means that the contraction of one muscle group in the perineum entails an involuntary contraction of the remaining groups. It will be easier for you to understand this thesis if you remember how difficult it is to move the third and fourth fingers separately. The fact is that there are fibrous bridges between the tendons of the third and fourth fingers, so moving these fingers separately without prolonged training is a rather difficult task. So it is with the perineum: the muscles and connective tissue bridges are intertwined here, which significantly complicates control.
Therefore, it is so difficult to do Vajroli mudra or Ashvini mudra without doing MB. This is true for both men and women. It should be emphasized once again that in both men and women, the perineum is not one muscle, but a group of them. It should also be understood that the perineum and the "perineal body" are not the same thing. The "perineal body", or the tendon center of the perineum, is a small muscle-tendon nodule measuring 2.5 by 3 cm, which is located in the outer region from the rectum (in the tissues of the perineum) at a depth of about 5 cm. The muscles of the perineum are attached to it: superficial and the deep transverse, bulbous-cavernous, external sphincter of the anal canal and the muscle that lifts the rectum. Several muscle fibers also extend from the rectum to this vital formation, which separates the urogenital area from the anal area. The tendon center of the perineum plays a particularly important role in the female body. If, for any reason, it is damaged, then the woman develops prolapse (prolapse) of the uterus, ovaries and / or rectum.
Anatomical details
So - the three main yoga exercises for the lower pelvis - Vajroli mudra, Ashvini mudra and MB from the point of view of anatomy.
The following muscles are involved in these exercises:
1. For ashvini mudra- muscles of the anal region: the external sphincter of the anal canal and the muscle that lifts the rectum, which consists of the pubococcygeal, iliococcygeal and pubic-rectal muscles.
2. When performing moola bandha, the area between the anus and the scrotum / clitoris is reduced; application point - tendon center of the perineum / cervix.
3. For Vajroli mudra- muscles of the urogenital region: superficial transverse muscles of the perineum, sciatic-cavernous, bulbous-cavernous, deep transverse muscles and sphincter of the urethra. When performing this exercise, in men, the penis is somewhat pulled inside, and in women, the clitoris and muscles of the lower part of the vagina and urethra are strained.
Finding the exact location of these muscles is best guided by your own feelings.
When you have to consciously restrain the urge to urinate or defecate, you tighten the muscle groups that are involved in the Vajroli Mudra and Ashvini Mudra, respectively. Relaxing these muscle groups at the same time is challenging (but possible). As soon as any of them relaxes (usually the urogenital muscle group relaxes first), the process of emptying begins.
In the beginning, the practitioner will face certain difficulties in gaining conscious control over the perineal region, because the brain has not yet learned to control the muscles of the perineum separately. Regular performance of MB "revives" the areas of the cerebral cortex responsible for the muscles of the perineum, and makes the control of this area subject to consciousness.
Improvement takes time, and while practicing, you do not need to be upset if you cannot tighten the tendon center of the perineum or cervix without contracting the muscles of the anus or the urogenital diaphragm. At the initial stage, this will happen. It will take time and diligence to master these exercises.
It is important to understand the difference between the unconscious (involuntary) processes that occur during urination and defecation and the conscious contraction of muscles when performing a yogic exercise. In the first case, the peripheral reflex arcs are out of conscious control.
With the help of MB, we can learn to use these reflex arcs for conscious action, which in turn will allow:
1. Clearly manage all physical processes in the perineal region and extend this control to deeper levels, for example, mental.
2. Clearly be aware of all the processes occurring in the perineal region and eliminate any problems before an obvious disease occurs: acne, constipation, prostatic hypertrophy, etc.
These effects will cause a chain reaction in the body.
The perineum innervates the so-called pudendal nerve. It departs from the sacral plexus, which, in turn, is formed from the fibers of the second, third and fourth sacral nerves. This nerve is connected by nerve processes to the vagina, clitoris, penis, scrotum, rectum, anus and perineal muscles and contains both motor and sensory fibers. The interaction of the perineal nerves with the brain and the rest of the body is a complex process. The nervous system is extremely complex, and, often, our ability to use this tool leaves much to be desired. However, despite all the difficulties, there is an opportunity to uncover the secrets of the brain and gain total conscious control over the body. MB is the algorithm for achieving this goal, and the key word here is “practice”.
MB can significantly increase sexual performance, but does not promote ejaculation. Therefore, the mastering of Vajroli mudras begins after mastering the MB in order to prevent ejaculation ... Thus, the MB helps to gain control over a certain link of the endocrine system.
MB is a method of gaining control over the sexual sphere, which allows solving many sexual problems. Most people fear that by doing MB they will either become impotent or have to take a vow of celibacy. And with the spiritual; and e scientifically MB is not associated with loss of sexual potency. On the contrary, it allows a person to direct this force upward, to spiritual needs, or downward, to harmonize marital relationships.
MB develops the ability to delay ejaculation. This ability allows you to completely cleanse the marital relationship from sexual dissatisfaction.
Medical application:
WOMEN:
Mula bandha can relieve dysmenorrhea (painful periods), however, if you suffer from amenorrhea (lack of menstruation), then skip this exercise until you consult with a professional doctor or experienced yoga teacher.
Mula bandha has proven to be effective in pregnancy and especially in childbirth. A pregnant woman can perform mula bandha together with some other yogic techniques right up to the very moment of childbirth. This allows you to maintain the elasticity of the walls of the vagina and significantly reduce labor pain. Immediately after childbirth, women are strongly advised to practice moola bandha, ashwini and vajroli mudra - this will help tone the muscles that have been stretched during pregnancy.
Mula bandha is also an effective treatment for pelvic prolapse, leucorrhoea, and stress urinary incontinence.
MEN:
mula bandha eliminates the involuntary discharge of semen, avoids inguinal hernia. This exercise controls testosterone secretion and sperm production and soothes the passions leading to coronary heart disease.
Scientists have found that menopause is closely related to the mental and emotional state. Sincere, healthy and open-minded people go through menopause with no or minimal problems. In women, the physical changes during menopause are much more pronounced, so women in this period are much more likely to suffer from pessimistic mood, depression, anxiety and irritability. With the onset of menopause, a huge number of problems usually fall on the shoulders of women. Mula bandha evens out the hormonal background, therefore it is able to mitigate the metamorphosis of menopause, prevent the appearance of such unpleasant symptoms as lethargy, irritability, depression, arterial hypertension and dizziness. During menopause, people do not lose their sexuality - no matter what they say. The ability to manifest sexuality remains in a person until old age, and moola bandha ensures a healthy and fulfilling life.
Mula bandha as an integral part of yoga practice:
It is very important that a person doing yoga perceives MB in combination with other yogic practices.
1. Asana - postures.
2. Pranayama - breathing exercises.
3. Uddiyana bandha - work with the abdominal muscles.
4. Ashvini mudra - contraction of the anus.
5. Mula bandha - contraction of the perineum / cervix.
6. Vajroli mudra - contraction of the anterior parts of the perineum.
Pose
There is no specific pose in which the MB should be performed. Many people associate this bandha with Mulabandhasana, in which very few feel comfortable, but it is not an obligatory position for mastering and performing MB, and for most it will not be useful at all in life.
All that is needed is a stable position in which you will be comfortable. The back should be straight. It is also desirable that a certain pressure be exerted on the perineal area from the outside ... Asanas that perfectly meet these requirements are Bhadrasana and Siddhasana (Siddha-yoni-asana for women). If you are unable to perform them, you can take any comfortable position so that your knees lie firmly on the ground: Padmasana, Swastikasana, Ardha-padmasana, Sukhasan, Vajrasana. Sukhasan, a pose that is easy for most people, will have to be tweaked a bit. To better fit the MB, the heel should be applied to the crotch.
Each of these asanas is good in its own way, but we strongly recommend Siddhasana and Siddha-yoni-asana as the most suitable postures for MB, since they allow you to keep your back straight.
How can you be sure?
It is necessary to dwell on two main questions that are asked by almost all students, starting to master the MB:
1. How do I know if I have squeezed the perineal body / neck?
2. How do I know if I have mastered the MB technique? After all, both of these formations are not easy to see with your own eyes, but inspection will not give anything. However, there is one reliable method that allows a person to check. This method is based on touch and therefore is different for men and women.
Men:
Sitting or lying down, place your finger approximately halfway between the anus and the scrotum. Breathe in. Concentrate your consciousness and try to slowly tighten the perineal body. If at the same time you felt that the point on which the finger stood was pulled into the body, then you have successfully tensed the body of the perineum. And if at the same time the anus and penis remained motionless, then you managed to separate the perineal body.
Women:
Sitting or lying down, insert your finger as deep as possible into the vagina. Breathe in. Concentrate your awareness and try to slowly squeeze the muscles around your finger. If you clearly feel that the muscles of the upper part of the vagina have contracted, then you have managed to tighten the muscles around the cervix. If at the same time the anus and urethra remained motionless, then everything is correct.
Today I will tell you about Mula Bandha... First, let's understand what bandhas are. These are also certain yoga exercises, which are also called locks.
The word bandha means to hold, to hold, to bind. It describes very accurately the physical activities required to perform these exercises. Various parts of the body gently but powerfully contract and tense, which has a massaging effect on internal organs, removes stagnant blood in them, stimulates and regulates the functioning of the nerve tissues that innervate these organs, improves the functioning and health of the body as a whole. Mula Bandha is a root lock, one of the main bandhas in hatha yoga.
Although the bandhas are physical actions, they have a subtle effect on energy centers and the flow of energy. The practice stimulates the flow, and the bandhas direct it to the desired areas of the body, preventing dispersion.
Today I will tell you about one of the bandhas - Mula Bandha. Mula Bandha helps to strengthen the muscles of the pelvic floor and perineum, directing energy upward.
Why do you need to strengthen these muscles? First, it makes pregnancy and childbirth easier for women. Secondly, it prevents various diseases. Thirdly, it removes the involuntary leakage of urine due to the weakness of these muscles. Helps to quickly return to shape after childbirth, allows a woman to more easily reach orgasm during sex. It's safe to say that strengthening your pelvic floor muscles will make your sex life more vibrant and fulfilling.
With constant practice of Mula Bandhi, prana and apana combine, urination and stool decrease, and even an old man becomes young.
Hatha Yoga Pradipika
All practices that combine two opposing forces, prana and apana, generate and release an enormous amount of heat in the body. This for a short period of time increases the rate of metabolism in the body, which reduces the intensity of cell death and decomposition; the absorption of nutrients and their assimilation are improved and the nervous system, blood circulation and brain functions are strongly stimulated. The mind becomes more alert, sensory desires and the need for sleep decrease, and even during sleep there is more awareness. When Mula Bandha is practiced regularly, the physiological need for food decreases and the same symptoms appear that are due to perfection in pranayama and uddiyana bandha.
mula bandha - techniques of execution
In the early stages of Mula Bandha practice, there is a tendency to constrict two areas, namely the perineum and the anus. Mula Bandha takes place in the center of the body, not in front or back. Then shrinks directly. Controlled systematic compression of the perineum or cervix produces heat in thin body and this awakens the kundalini potential.
Technique 1
Sit comfortably with your body completely relaxed and your spine straight.
Men should squeeze the area just inside the perineum, so at first it is best to concentrate on this area for a few minutes. Women should focus on the cervix because the muscles in the vagina and cervix must contract.
After a few minutes of concentration, begin to gradually contract and relax the muscles in the perineum or cervix.
The muscle contraction should last for a few seconds.
Breathing should be normal. Perform up to twenty cycles of muscle contraction and relaxation.
Technique 2
Prepare as you did for the previous practice. Contract the muscles of the perineum or cervix and delay this contraction.
Keep the muscles in the contracted state for as long as possible, then relax them. Perform up to twenty times.
Technique 3
The squeeze should start gently and only partially. Slightly tense the muscles and hold this state without relaxing.
Then contract the muscles a little harder. Continue to gradually build up muscle tension until you reach full contraction in ten leaps.
Hold full compression for as long as possible; try to maintain normal breathing while doing this.
Join the
Mula bandha- This is a well-known yoga exercise, when the muscles of the anus are contracted by volitional effort. It is similar to the natural contraction of muscles when stopping a bowel movement. Only when performing Mula bandha, you need to continue the movement, as if pulling the middle of the anus up and feel this movement along the spine. Another option is to spread the tension forward through the perineum to the genitals. In some schools, working with the muscles of the anus is called Ashvini mudra. And when they talk about Mula bandha, they mean working only with the perineal muscle, or the Qi muscle, in the tradition of Taoist Yoga. The practice of Mula Bandha consists of three stages. At the first stage - work on a physical level with muscles. On the second, muscle contraction is rhythmically synchronized with the heart rate. On the third, you need to feel the pulse beating in the Muladhara area without physical impact, without compression and relaxation. Don't pay too much attention to misunderstandings and terms. Start working, and after a while you will have your own feelings, your own knowledge.
Mula bandha technique
The main option. Sit, please, with a straight back in any position convenient for you. Place your hands on your hips. Feel the seat of a chair or the floor with your buttocks and anus. Inhale at half the volume of your lungs, swallow your saliva, and hold your breath. Squeeze the anus slowly as hard as possible. Pull in the anus muscles from the periphery of the circle to the center and up. Keep the tension on the held breath for as long as you can. Then relax your pelvic muscles, inhale small and short, and exhale gently. Another continuation is possible after you inhale and contract the muscles of the anus. Women can spread the force forward from the anus to Vijaina, and men to the scrotum. There are special female and male modifications of the exercise.
When doing Mula Bandha, we are dealing with energy and two muscle groups. The sphincter muscle, which is tightly surrounding the anus, contracts inward. The second muscle lies behind the sphincter muscle. This is the muscle that lifts or pulls the anus up. The Latin name for the muscle is "levator ani". By doing Mula bandha in this way, you can feel its action in all parts of the perineum. In women, the anus and Vijaina are girded with the same muscle. It represents the number 8. The jumper of this muscle, the place of the peneum, is the place of the mystical Qi muscle in the Taoist tradition. Realizing the location of the muscles, you can achieve a reduction in individual sections of the figure eight. These are the muscles of the anus, Vijaina and peneum.
Mula bandha - First female version
While inhaling, firmly squeeze the anus, as if stopping a bowel movement, and then direct not so much with muscles, but with an effort of will or visualization upward. Hold the contraction until you start to shake and goosebumps run down your spine. At the same time, you need to imagine how from this movement the energy of Muladhara quickly rises up the spine. You can feel it at the base of your skull or at the root of your tongue. Maybe you will feel that there is more saliva in your mouth, and it tastes sweet. This is also a sign of the movement of sexual energy up the spine. As you exhale, relax all the muscles involved in the process. Repeat 5-7 times. Pleasant warmth can appear in the pelvis and lower back.
Mula bandha - Second female version
The exercise is performed while standing, feet shoulder-width apart. At the beginning of the practice, you can put your palms on the buttocks. Without moving your legs, while inhaling, squeeze your buttocks firmly, squeeze the anus and pull it up. The lower torso can also be tense. The top should be free. Squeeze Vijaina's muscles and feel the clitoris push forward. Become aware and feel the muscles surrounding the clitoris. Contract and relax them for one minute. Relax and see what is happening in your Vijaina. Do this exercise several times a day. This exercise is so powerful that it sometimes triggers Kundalini awakening. There have been cases of going into an altered state of consciousness after practicing this exercise at seminars.
Mula bandha for men
In men, Mula bandha strengthens the main muscle that holds the Lingam in an elevated state. This muscle runs throughout the Lingam below and attaches at its base to the pelvic bones. To train this muscle, one more is added to the usual version of Mula bandha tantrika. They do the exercise when the Lingam is about 50% aroused.
The basic technique for performing moola bandha. The initial stage of the exercise is performed in the same way as the main option: sitting with a straight back, hands on hips. Feel the floor or seat of the chair with your buttocks and turn your attention to the anus. Inhale half the volume of your lungs, swallow your saliva, and hold your breath. Slowly contract the anus muscles to the limit of your ability. Spread tension from the anus down the underside of the Lingam forward and upward. You need to feel how the scrotum, together with the testicles, went up. Maintain tension as much as possible. Take an additional small breath, relax all the muscles involved, and exhale completely calmly.
