Mula Bandhasana is a hip opening posture that acts on the Muladhara Chakra, the root chakra. Muladhara is the first chakra which is located at the base of the column at the perineum level and determines how we connect with the outside world, manages our stability and oversees basic needs for food and shelter. It is represented by the color red and is related to the element Earth.

When Muladhara is balanced, one feels a sense of security, vitality, vigor, expansion and development. This chakra also has the wonderful effect of saving energy and hence of controlling and calming the mind. Hatha Yoga Pradipika (chap. 4, verses 29 and 30) explains "the mind directs the senses (Indriyas). Prana directs the mind, Laya or absorption directs Prana and absorption depends on attention to sounds When the mind is absorbed, it is called Moksa (liberation). But others say it is not so, however when Prana and Manas (mind) have been absorbed, there is born a unspeakable joy. "

When this chakra is out of balance, one feels vulnerable, suspicious, lazy, self-centered and fearful.

This posture of opening the hips in external rotation is beneficial because it makes the joints of the legs very mobile and healthy, strong and stable by creating more resistance.

Mula bandhasana strengthens and relaxes the muscles, ligaments and joints of the hips, not only ensures their stability but also generates good health of the knees, the sacroiliac region and the lower spine.

Practicing hip opening postures in general can be very emotional, but practicing Mula Bandhasana against the wall by gradually descending along a wall as we suggest in this sequence softens the emotions and calms you down.



SUPTA BADDHA KONASANA with strap around the ankles + pelvis Beginners: back on bolster + blanket


SUPTA PADANGUSTHASANA I Beginners: strap under the foot

SUPTA PADANGUSTHASANA II Beginners: strap under the foot



ANANDA BALASANA to make the second side


        - tighten the outer ankles of the ankles towards each other

ADHO MUKHA SVANASANA feet separated by a mat width

UTTANASANA feet apart d '' a width of mat + hands on bricks


SURYA NAMASKARA A Lesson 60 minutes: 2x / 90 minutes: 4x


VRIKSASANA back to the wall (R / L)

- roll the buttocks of the bent leg forward + pull the outside of the opposite hip back + move the outside of the thigh of the bent leg back against the wall keeping the pelvis in front


UTTHITA TRIKONASANA (R / L) Beginners: hand on brick + back against the wall

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