Page 18 - Lesson 22.xps

MODULE-5 prāńāyāma

Yogic Practices
Moola Bandha- The Root Lock

The Sanskrit word Moola means ‘base, root, and bottom’; Bandha means ‘restrain,
hold, lock or closed’. It is also known as ‘root lock’. It is related to the subtle
body. Its physical counterpart is the perineum muscle, which is located between
the anus and the genitals and moves in an upward direction.

Method:
Note 1. Sit erect in Siddhasana, pressing the perineum with the left heel.

2. Look straight ahead and take a deep breath.

3. Exhale slowly and as the abdomen contracts, close the anal sphincters tightly
& continuously and then draw them upwards.

4. Hold the contraction for five to ten seconds or as long as possible without
discomfort.

5. Inhale slowly and relax the anal muscles slowly.

Benefits

1. It tones the digestive system, reproductive organs, and perineum and can
help women with painful periods.
2. Moola bandha essentially prepares for a spiritual awakening by activating
root chakra.

Duration

Perform five turns in the beginning and increase by one turn every week up to a
maximum of ten turns for gaining the maximum amount of physical benefit.
Relax for about five seconds between the contractions.
Precautions

1. Avoid in high blood pressure, heart disease or any major diseases.

2. Should not be done in case of bleeding per rectum.

INTEXT QUESTIONS 22.5

A. Fill in the Blanks with appropriate words:

1. Bandhas are the …….. that are held by tightening and lifting of certain
muscles of the body.

Physical Education and Yog
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