Moola Bandha (Perineum Contraction)

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Moola Bandha - Perineum Contraction In Yoga, How to do Moola Bandha - Perineum Contraction In Yoga, Benefits of Moola Bandha - Perineum Contraction In Yoga, Precautions, & a note for yoga practitioners

How to do Moola Bandha – Perineum contraction | Technique 1 |Technique 2 (with internal breath retention and jalandhara bandha) | Breathing pattern | Awareness | Sequence | Precautions | Benefits | Practice note

Moola Bandha (perineum contraction) is the second bandha.

How to do Moola Bandha – Perineum contraction

Technique 1

Stage I : 

  • Sit in a comfortable meditative asana, preferably siddha/siddha yoni asana, so that pressure is applied to the perineal vaginal region.
  • Close the eyes and relax the whole body.
  • Be aware of the natural breath.
  • Focus the awareness on the perineaVvaginal region. Contract this region by pulling up on the muscles of the pelvic floor and then relaxing them.
  • Continue to briefly contract and relax the perineaVvaginal region as rhythmically and evenly as possible.
  • Breathe normally throughout the practice.

Stage 2: 

  • Continue to breathe normally; do not hold the breath. Slowly contract the perineaVvaginal region and hold the contraction.
  • Be totally aware of the physical sensation.
  • Contract a little tighter, but keep the rest of the body relaxed.
  • Contract only those muscles related to the mooladhara region.
  • In the beginning the anal and urinary sphincters will also contract, but as greater awareness and control is develop­ ed, this will minimize and eventually cease. Ultimately, only one point of contraction will be felt.
  • Relax the muscles slowly and evenly.
  • Adjust the tension in the spine to help focus on the point of contraction.
  • Repeat 10 times with maximum contraction and total relaxation.

Technique 2 (with internal breath retention and jalandhara bandha)

  • Close the eyes and relax the whole body for a few minutes.
  • Inhale deeply, retain the breath inside and perform jalandhara bandha.
  • Perform moola bandha and hold the contraction as tightly as possible. Do not strain.
  • This is the final lock.
  • Hold the contraction for as long as the breath can comfortably be retained.
  • Slowly release moola bandha, thenjalandhara, raising the head to the upright position, and exhale.
  • Practise up to 10 times.

Breathing pattern while doing Moola Bandha – Perineum contraction

  • The above practice may also be performed with external breath retention.


  • Physical – at the point of perineal contraction. 
  • Spiritual – on mooladhara chakra.


  • Moola bandha is ideally performed in conjunction with mudras, bandhas and pranayamas. If practised on its own, it should be performed after asanas and pranayamas and before meditation.

Precautions of doing Moola Bandha – Perineum contraction

  • This practice should only be performed under the guidance of a competent teacher.
  • Moola bandha raises the energy, and may precipitate hyperactivity.
  • Do not practice during menstruation.

Moola Bandha (Perineum contraction) Benefits

  • Moola bandha bestows many physical, mental and spiritual benefits.
  • It stimulates the pelvic nerves and tones the uro-genital and excretory systems.
  • It is helpful in psychosomatic and degenerative illnesses.
  • It relieves depression and promotes good health.
  • It helps to realign the physical, mental and psychic bodies in preparation for spiritual awakening.
  • Moola bandha is a means to attain sexual control. It may be used to sublimate sexual energy for spiritual develop­ meant (brahmacharya), or for enhancement of marital relations.

Practice note: 

  • Moola bandha is the contraction of specific muscles in the pelvic floor, not the whole perineum. In the male body, the area of contraction is between the anus and the testes. 
  • In the female body, the point of contraction is behind the cervix, where the uterus projects into the vagina. 
  • On the subtle level, it is the energizing of mooladhara chakra. The perineal body, which is the convergence of many muscles in the groin, acts as a trigger point for the location of mooladhara chakra. Initially, this area is difficult to isolate, so it is recommended that ashwini and vajroli mudras be performed in preparation for moola bandha.
  • The Sanskrit word moola means ‘root’, ‘finally fixed’, ‘source ‘ or ’cause’. In this context it refers to the root of the spine or the perineum where mooladhara chakra, the seat of kundalini, the primal energy, is located. Moola bandha is effective for locating and awakening mooladhara chakra.

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