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Anyone know what Molar Bunda (sp?) is (I think that was what it was called, but I'm not sure.)

My teacher talked about clenching my butt cheeks??? Does this sound right??? but I don't think I did it right coz I couldn't feel anything but a firm butt (!)

Any help would be great!

Hi Lizzie,

I think you're talking about moola bunda (I'm not sure how to spell it either). My teacher describes it by asking us to pull in our bellies to our spine.

Basically my understanding of it is that it keeps your core strong and stops you hurting your back when you're in poses.

I'm sure someone else will have a better way of describing it - I always find it hard and often wonder if I'm doing it right!

Ahhh the bundhas - they can be elusive little suckers to find can't they! They are taught in so many different ways (and often not taught at all!) When practising mulabandha my teacher asks us to 'draw in our pubic abdomen (or lower belly) towards our spine' which I find really helpful.

You might hear some teachers asking you to engage your mulabundha by lifting your perineum in and up and at the same time keeping your anus soft (some describe it as 'stopping your pee mid-flow' to help find it). It can be quite difficult to know what bit to squeeze with this instruction and you could end up doing more harm to yourself than good, but do what feels right for you.

The idea of mulabundha is to keep your core firm so that you protect your back when you're in poses. Initially engage and draw it in when you exhale rather than on the inhale.

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I agree yogini - they don't seem to be taught in any unified way. My teacher actually doesn't mention them at all, and for years I never knew about them...

in my heart I know that everything is happening for a reason and it's better to go with the flow than to attempt to resist... and I should not judge...

but it concerns me to know that yoga teachers seem to be teaching the bandhas without proper knowledge

and leaving students confused and bewildered by the experience

the bandhas are a very profound practice with immense benefits to the endocrine and nervous systems and therefore, an immense effect on the overall well-being of the practitioner

teachers: take the time to educate yourself - your students will appreciate you more for it

enjoy!

Welcome Kriyayogi and thanks for this insight. I've been saying 'bundas' is this wrong? I'd be very interested in hearing more about the endocrine and nervous systems - how does this work with regards to the bundas (sp)? Thanks!