{"id":69,"date":"2014-11-19T14:29:45","date_gmt":"2014-11-19T13:29:45","guid":{"rendered":"https:\/\/yoga-ashtanga.net\/en\/?p=69"},"modified":"2016-02-18T19:40:14","modified_gmt":"2016-02-18T18:40:14","slug":"pelvic-floor-muscle-positioning-during-the-practice-mula-bandha","status":"publish","type":"post","link":"https:\/\/yoga-ashtanga.net\/en\/pelvic-floor-muscle-positioning-during-the-practice-mula-bandha\/","title":{"rendered":"Pelvic floor muscle positioning during the practice (M\u016bla Bandha)"},"content":{"rendered":"

In the Yoga tradition, there are several muscle positionings (Bandha).<\/p>\n

The first control is \u00ab\u00a0M\u016bla\u00a0<\/strong>\u00bb, the pelvic floor, the base\/foundation.<\/p>\n

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  1. At the end of the exhale (when your lungs are completely empty<\/strong>)<\/li>\n
  2. Lift the anal sphincter, (it is not necessary to contract it)<\/li>\n
  3. This positioning will bring the hold\/control of the lower abdomen<\/li>\n<\/ol>\n

    Whichever the posture, the M\u016bla bandha<\/strong> produces the necessary energy for a firm postural basis.<\/p>\n

    M\u016bla Bandha\u00a0<\/strong>is held during the entire duration of the postural session.<\/p>\n

    In itself, It is not really difficult to master the M\u016bla bandha<\/strong> it is just a matter of attention, concentration and time.<\/p>\n

    Sri K. Pattabhi Jois <\/strong>considered that 5 years are needed to master it completely.<\/p>\n

    The second control is \u00ab\u00a0U\u1e0d\u1e0diy\u0101na<\/strong>\u00a0\u00bb, the abdominal ball. (See page)<\/strong><\/p>\n

    Together \u00ab\u00a0M\u016bla Bandha <\/strong>& U\u1e0d\u1e0diy\u0101na\u00a0\u00bb<\/strong> represent a safety system that protects the body thanks to its actions on the lower body fascia (reciprocal tension of right and left fascia).<\/p>\n

    This set participates to controlling the energy in the body (Pr\u0101\u1e47a)<\/strong><\/p>\n

    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 M\u016bla Bandha <\/strong>to be present. No, that would be too simple\u2026<\/p>\n\n\t\t