Mula Bandha

Thanks to Alisa who left a comment on the Jalandara Bandha post and asked about Mula and Uddiyana. I loved her description of the method she’d been using and tried it:

“So far, the best practice I know if is putting my hands on a sticky mat and my feet on a tray and sliding the tray backwards and forwards without bending my knees.”

What a fantastic idea! I think this process really gets to the feeling of the bandha, but maybe isn’t ideal for discriminating among the deeper layers that reveal themselves over time. David Life has  great article on the layers and how Mula Bandha relates to two distinct mudras in the same area on the Yoga Journal Page under “Practice”, called “To Infinity and Beyond!”

I usually begin to teach Mula Bandha as part of a breathing practice called kalabhati, rapid and forceful exhalations generated from rapid contractions of the low belly. When you compress the transverse abdominus which runs laterally between the pelvic crests, you naturally also lift the pelvic floor from pressure and attachments (not the egoic kind, the connective tissue kind).

From there we work imaginitively, because the most important and difficult part of this process is to actually feel with nuance this area of your own body. Most people don’t, thank you very much, and it can feel uncomfortable to refer to these areas when you’re unused to feeling them.

I begin with the usual references to Kegel Excercises, with the caveat that this is starting place. Mula Bandha begins with a contraction of the pelvic floor which is an intricate network of fascia, other connective tissue and muscles with either two or three openings, depending upon your gender. Kegel gets to the front opening. “Contract Uranus!” gets to the posterior. What we’re aiming for is a subtle lifting sensation above the perineum, and when you engage it you’ll feel instantaneously bright minded. It’s like your energy just bounced up from a trampoline.

And that is the final image I like with this exercise, usually performed sitting in Sukhasana or Virasana. Imagine a flat drum stretched from sitting bone to sitting bone, and from your tailbone up to the front of your pelvis. As your breath lands gently on this drum, it snaps gently back into the body, sending the breath upward. If in Virasana, press the knees together gently to tug the sitting bones slightly and tighten the trampoline.

Breathe, Love, Live!

The Challenge

I’m well into the week of the Camel and some days I’ve indulged in a long Camel-centered practice, breathing length and openness into my shoulders, exploring the relation of my triceps to my shoulder girdle, using them to open more fully. (More on that in another post!) Some days I’ve had 5 minutes there of Sun Salutes, 10 of standing and busted out a camel in between.

I’m reminded through all of this that what camels do is store water. So, am I storing refreshing hydration for extended use, or shedding what has been stored because I didn’t digest it when I first took it in?

And I realize, the camel can’t drink until it creates room anew. It has to use its precious store of glistening droplets before it can drink deeply once more.

And the beauty of this pose is that I’m releasing and drinking simultaneously. I am storing sustenance. I am also letting go to make room. Exchange.

And the letting go can be hard. I’m through the initial terror I wrote about last year (see previous post) . And your responses have taught me that I have been in good company: many of us have stored scary and scared feelings in our guts, hearts and voices.

My new challenge is to release through all the layers of my existence. I’m finding that little – one might even say, petty – annoyances and feelings are coming to light. Feelings, judgments, ideas, words I thought I’d left behind. Ones that don’t bear repeating, but let me assure you they’re embarrassing to find tucked away. And they don’t just confine themselves to my mat. They help themselves to the rest of my day, too. Rude these little judgments are. See! There’s another of those rascals!

What is different is that while they register as feelings, they register as “mine” at first, I am finding it possible to let go of the embodied hooks, see them as “not mine, not not mine”, and not re-store them in new the clothes and layers of new judgments. Now, this isn’t a seamless process, and I’ll be perfecting it a long while. But I’m noticing noticing these packages I’ve left for my new self from all my old selves, and it’s allowing me to be more loving to all of them. And to let a lot go.

So that’s my challenge in the week of the Camel: to be a witness to my own experience, to not get lost in it, to let it do what experience does, which is to pass. And so to be able to fill up anew.

What’s yours?