Moola Bandha or the root lock is third of the Bandhas. Other two are Jalandhar and Uddiyana bandhas described in previous posts. In this bandha perineum is contracted and pulled up. According to all the Yogis the first chakra, Mooladhara Chakra resides at this location and moola bandha activates this chakra. Once the chakra is activated the pranic energy starts rising fast towards the top most chakra.
In men the region involved is located between the anus and the testicles and in women near the vagina.
Steps to Practice Moola Bandha Sit in a meditative pose preferably in Siddhasana, wherein the heel of the foot touches the perineal region. This will help you to have greater awareness on the involved region and makes it easier to practice the Bandha.
Try to come to a relaxed state of body by relaxing your mind. This can be done by concentrating on our breathing for some time. Now focus on the root region and lift it up by contracting and then again relax it. Do it for several rounds in a rhythmic manner.
When you master this then after a few days you can try to hold the contraction for as long as you can comfortably and then relax with normal breathing.
Initially we do not have the control and the entire region is contracted and all the muscles nearby to the area are used. Sometime it may also involve some abdominal muscles but gradually with practice you will be able to control the contraction.
Benefits of Moola Bandha Practicing Moola Bandha helps in diseases of the anal region like piles and constipation. It also helps calm down the nerves of the reproductive organs. Those suffering from impotency of excess sexual desires benefit from this bandha though it will take some time.
Advanced practice which also involves breath retention should not be practiced without proper guidance from experienced teacher as it can also lead to many problems which results from not able to control the rising energy.