Pada Bandha & Mula Bandha
TADASANA Mountain Pose
Stand with your feet about hip-width apart. Lightly draw your thigh muscles up. Inhale and lengthen your spine and your sides with a neutral pelvis. This is a great pose to begin your bandha practice, because there aren’t many other actions to think about—you can focus mostly on feeling the energy. Spread your toes. On an exhalation, release the outer edges of your feet, starting at the base of your toes and moving to your heels without collapsing your arches. Inhale and feel a gentle lift up from the soft centers of the soles of your feet for Pada Bandha. Allow that energy to move up through your legs. Now direct your attention to Mula Bandha: On an exhalation, release your pubic bone, tailbone, sitting bones, and the circumference of your pelvic floor muscles (a conscious, soft release to the earth without pressing or pushing down). At the end of your exhalation, feel the center of your pelvic floor, above your perineum, lifting effortlessly. On an inhalation, feel the energy flow farther up. Hold the pose for at least 5 breaths, connecting with the feeling of energy moving up your central channel.