It’s becoming a well-known fact that yoga can improve sexual pleasure!
Yoga’s potential sexual benefits may result from its relaxing effects: the way it focuses attention on sensation, being present in the moment, the pelvis-strengthening effects of many yoga poses, improved self-image from engaging in exercise, or quite possibly a mix of each of these.
Let’s look at the pelvis-strengthening effects of yoga poses—more specifically, the Mula Bandha!
Mula Bandha is the Sanskrit term for the "root lock" or energy center located in the pelvic floor area. The lowest lock in the body,Mula Bandha cuts through the Brahma Granthi, the energetic knot of our resistance to change, which lies in the muladhara or root chakra.
On the physical level, practicing it creates attentiveness in the supportive muscles of the pelvis, which increases stability in the pelvis, and creates a safe environment for spinal movement.
The action of locking this bandha is similar to doing a Kegel exercise on your pubococcygeus or PC muscle. For women, this can feel as though you are holding in the need to go to the toilet, for example when there is a long queue in the ladies bathroom!
The PC muscle, found deep within the pelvis and connected to the genitals, helps control the strength of, and blood flow to this area. Remember: where the blood flows, the energy follows, so an engaged Mula Bandha leads to kickass times between the sheets with your partner.
Pleasure, Performance, and Sexual Sensation
Toning your PC muscle can intensify your orgasm and give you a newfound strength where you can literally grip your man down there, giving him an out-of-this-world intimate experience too! Mastering Mula Bandha induces mind-blowing sex and that special connection with your partner.
Benefits for Men
Mula Bandha engagement helps with the problem of premature ejaculation by increasing muscular control of the pelvis. A strong pelvic floor also allows some men to achieve a form of orgasm without ejaculation, thereby reaching multiple ‘climaxes’ during sexual activity.
That means longer lovemaking, and perhaps even more exciting is that fabulous moment when you both connect and share your climax together.
How to Engage Your Root Locks
To engage your root locks, you gently uplift your pelvic floor muscles by imagining you are trying to stop the flow of urine and a bowel movement at the same time. While doing so, draw your tailbone downward. Try not to contract your buttocks muscles; instead, engage your abdominal muscles.
Regular practice of root locks can align your posture, strengthen your core muscles, and help improve pelvic endurance. The pelvic floor muscles combined with the abdominal muscles embody the core, which helps you develop balance and stability.
Mula Bandha teaches us how to consciously engage and release these muscles. Strengthening your pelvic floor muscles not only helps with fantastic times in the bedroom, but also can be beneficial during pregnancy and childbirth.
Funky Pelvis Strengthening Yoga Poses
Root locks can be incorporated into almost any yoga pose, and have enormous benefits such as increasing your energy and vitality, and most excitingly—heightening your sensual experiences with your loved ones.
You will also find your yoga practice comes to a whole new level as you find balance, groundedness, and stability, and start to really fly in your arm balances and inversions!
Try the following poses to strengthen your pelvic floor muscles as you activate Mula Bandha, and watch the good times come flowing.
Mountain Pose (Tadasana)
Standing with your feet together, press your tailbone forward as you tilt your pelvic bone upward toward your spine and heart.
Tree Pose (Vrksasana)
Applying Mula Bandha to Tree Pose helps you gain greater stability and balance to the pose. Pressing your foot toward the thigh activates your pelvic floor muscles.
Warrior II (Virabhadrasana II)
Bring your pelvis into a more neutral position by moving your tailbone forward, so that they’re underneath your shoulders. Draw the lower ribs back. Lift the pelvic floor and pubic bone. Bring weight onto the outer edges of your feet and lift the arches.
When held in proper alignment, inversions like Shoulder Stand, Headstand, or Handstand can help the pelvic organs realign to their proper places.
When you’re in an inverted position, Mula Bandha is often more natural and easier to find because gravity is already drawing the pelvic floor in the right direction.
From your starting position, walk your feet in and practice squeezing Mula Bandha (draw your tailbone toward the pubic bone, and pubic bone toward the spine and the heart). Take one leg into the air and the other into your chest, before lifting to meet the first leg.
Yogis find the balance they need to begin their journey of flying by activating and mastering how to activate the Mula Bandha.
Crow Pose (Bakasana)
Once in position, squeeze your knees into the outside of your arms, engaging the inner thighs. Draw your pubic bone and abdominals in toward the spine and heart, activating the Mula Bandha. Lift the lower ribs into your rounded back.
This will lighten your pose tremendously, making you feel like you could fly forever!
There are several reclining yoga poses that can help to strengthen your pelvic floor, including Cobra Pose, Spinal Twists, and Lotus.
Cobra Pose (Bhujangasana)
While in Cobra Pose, gently squeeze the pelvic floor muscles while stabilizing your lower back. Inhale and exhale slowly for a few breaths, bringing awareness to your inner strength.
Plank pose deeply engages the core muscles, including the pelvic floor muscles.
When in position, engage your pelvic floor muscles, drawing them up toward your heart. Pull your belly button back toward spine, engaging your abdominal core muscles.
Now, practice these poses with renewed awareness and intention for activating your Mula Bandha, and watch as you and your partner light your bed on fire!