Mulabandhasan is an advanced sitting posture that requires flexibility in the hips, knees, legs, ankles, and feet.
The feet together root pose is one of Ashtanga Yoga’s fourth series of asanas.
It can guide prana energy flow through the human body.
And activate the root wheel.
Detailed explanation of posture: sit down in the angle pose, insert your hands between your thighs and lower legs, hold the soles of your feet against your heels, lift your heels, put your toes on the ground, and pull your feet closer to the perineum to maintain this pose.
Take away your hands, put your hands behind your hips, and with the help of your hands, keep your body off the ground.
Push your hips forward, turn your feet and knees over, and press your heels outward without moving your feet, Keep your body weight on your toes and knees for 30-60 seconds.
Keep breathing deeply and slowly.
To withdraw, put your hands in front of your body, move your body weight to your hands, lift your torso, put your heels back on the ground, and then straighten your legs.
Do not put any weight on your legs at the end of the movement.
Anatomical points: the anatomical focus of this pose is the hip, knee, pelvic area, abdomen and ankle.
Benefits of Asana: this asana exercises the root chakra, prostate and gonads.
It also has a good effect on controlling the transition of sexual desire and saving body energy.
Therefore, it is very helpful to control and calm the heart.
Master Iyengar wrote in the light of Yoga: the root pose with feet together is very good for those who have excessive sexual desire.
When sexual desire is controlled, energy can be sublimated, and practitioners can realize that real happiness is infinite.
Contraindications and precautions: if the knee or ankle is injured, it is recommended not to practice this posture.
People with back pain or injuries should not practice this position.
Tip for beginners: this position is to tighten the pelvic floor muscles, not the entire perineum.
Therefore, men need to contract the muscle between testis and anus, while women need to contract the muscle at the back of cervix.
Tip: by pressing the soles of your feet together, you can activate the muscles by pushing all four corners of your feet into each other.
After that, place your toes on the floor to make the ankle bones and heels light.
Beginners can practice with the help of yoga bricks, placing the inner thighs back and down on the floor.
Continue to practice these movements until your feet are vertical.
Deepen the posture: to deepen the posture, put your hands on your knees and touch your index finger and thumb.
Close your eyes and try to meditate for a while…
