Mulabandhasana
मूलबन्धासन
Mulabandhasana (Root Lock Pose) is an advanced seated pose with feet pressed against the perineum, activating Mula Bandha.
Anatomy Involved
Benefits
- Activates pelvic floor muscles deeply
- Stimulates Muladhara Chakra
- Extraordinary hip opening
- Strengthens ankles
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries
- Ankle injuries
- Hip injuries
- Not for beginners
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Mulabandhasana (Root Lock Pose) is an advanced seated pose with feet pressed against the perineum, activating Mula Bandha.
How to Practice
1. Sit in Vajrasana.
2. Widen the knees.
3. Turn the soles of both feet upward — heels out, toes turning inward.
4. Position feet so the soles press against the perineum (Muladhara area).
5. This requires extremely deep hip rotation.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Mulabandhasana
What is Mulabandhasana?
Mulabandhasana (Root Lock Pose) is an advanced seated pose with feet pressed against the perineum, activating Mula Bandha.
What are the benefits of Mulabandhasana?
Activates pelvic floor muscles deeply. Stimulates Muladhara Chakra. Extraordinary hip opening. Strengthens ankles.
Who should avoid Mulabandhasana?
Avoid this pose if you have: Knee injuries, Ankle injuries, Hip injuries, Not for beginners.
How many steps are in Mulabandhasana?
Mulabandhasana is practiced in 10 steps. Sit in Vajrasana.
Is Mulabandhasana suitable for beginners?
Mulabandhasana is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Mulabandhasana help with?
Mulabandhasana is therapeutic for: flexibility.
What poses should I do before Mulabandhasana?
Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Mulabandhasana with other poses