Pelvic Floor and Mula Bandha

August 3, 2011

The pelvic floor, or perineum, is the base of the pelvis. Diamond in shape, it is marked by the pubic bone in front, the tail bone in back, and the two sitz bones on right and left. This is a very personal area, and one that most of us spend don’t spend a lot of time examining. From a yogic perspective, it is a very important part of the body, as it supports the abdominal organs, correct and deep breathing, and therefore overall health. Mula bandha is the movement of the pelvic floor; a healthy pelvic floor moves with both strength and flexibility.

We begin with simple and profound act of observation: Visualize that you have a balloon in your belly, and that the balloon expands on the inhale, and deflates on the exhale. Remember that the body is three-dimensional. The breath moves the front and back (abdomen and low back), right and left (both sides of the waist) and top and bottom (diaphragm on top, and pelvic floor on the bottom). Pay special attention to the movement of the pelvic floor.

The muscles of the pelvic floor are like any other muscles in the body, and will fall somewhere on the strong/weak and tight/flexible spectrums. The muscles of the pelvic floor are different from other muscles in that they are prone to holding tension that is deeply personal, and often sexual. It is very important that you begin your practice with observation, seeing the body as it is and not as you would like it to be. This state of mind, objective and clear, will allow you to work gently and wisely.

Take your time. There is no rush. You may find that you stay with the observing for many practice sessions.

The next step is to deliberately engage the muscles. Begin by squeezing and then releasing the entire pelvic floor and buttocks.

Now practice the Kegel exercises, imagining you are stopping and starting urination. Do your best to isolate and pulse, and you may enjoy visualizing an elevator climbing to a higher floor with each pulse.

Pause, taking a moment to digest and let the breath equalize.

Next move to the anus, and imagine that you are holding in a bowel movement: pulse these muscles several times.

Pause again.

Go back and forth a few times, from front to back, and then begin to notice the area in the middle. This is what we are interested in, and the next step is to explore initiating a lift from the center of the pelvic floor. For women this will be the same sensation as squeezing and lifting a penis. The men describe it as lifting up the area between the genitals and the anus. Play with isolating these muscles. Rest if you get tired or frustrated, and when you have worked for one minute.

Now return to observing the imaginary balloon in the pelvis inflating and deflating. Practice relaxing and expanding on the inhale, and gently contracting on the exhale. Be careful to not try too hard, as the trying will add tension. Remember that you are retraining a very sensitive part of the body.

Continue to rotate between observing and gently working. At the end of the session rest in savasana, letting go of all effort.