In the Yoga tradition, there are several muscle positionings (Bandha).
The first control is « Mūla », the pelvic floor, the base/foundation.
- At the end of the exhale (when your lungs are completely empty)
- Lift the anal sphincter, (it is not necessary to contract it)
- This positioning will bring the hold/control of the lower abdomen
Whichever the posture, the Mūla bandha produces the necessary energy for a firm postural basis.
Mūla Bandha is held during the entire duration of the postural session.
In itself, It is not really difficult to master the Mūla bandha it is just a matter of attention, concentration and time.
Sri K. Pattabhi Jois considered that 5 years are needed to master it completely.
The second control is « Uḍḍiyāna », the abdominal ball. (See page)
Together « Mūla Bandha & Uḍḍiyāna » represent a safety system that protects the body thanks to its actions on the lower body fascia (reciprocal tension of right and left fascia).
This set participates to controlling the energy in the body (Prāṇa)
It is not sufficient to tighten the anus and to lift this sensation towards the centre of the abdomen, as some wrongly think, for the Mūla Bandha to be present. No, that would be too simple…