For beginners, it can take some practice to isolate the muscles needed to activate mula bandha, and it is often suggested that mula bandha be learned under the guidance of a teacher. It should first be attempted on the retention of breath at the end of an inhalation. Although mula bandha can be performed throughout a yoga practice, it can be difficult to feel it fully while in an asana. So, it is recommended that it is initially practiced in a seated meditation posture.
The benefits of mula bandha can be experienced on several levels:
- Physical: Builds core strength, protecting the lower back and allowing the body to hold postures for longer periods of time.
- Mental: Improves mental clarity and helps concentration.
- Energetic: Increases energy and vitality by encouraging energy to flow upwards from the base of the spine.