Mula Bandha- Yogic Pelvic Floor Exercise

Mula Bandha- Yogic Pelvic Floor Exercise

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It can be hard as a yoga teacher to explain Mula Bandha. This video gives fun analogies and ways to discover your pelvic floor and, if you are a teacher, cues to use with your students. Includes a #MinuteMeditation
Do a longer mula bandha practice here:
By Ann Swanson
Videography shot by Alfred Ellison Gregg IV

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People who fail in their attempt to get fit rarely do so because they ineffectively applied their diet or workout plan. Not knowing what to do and a lack of motivation will stop most people from getting in shape. Try to make it an enjoyable experience. These tips will help you learn how to find the pleasure in the process.

Consider turning the volume up on your favorite music to spice up your workout. It is only natural to start moving when we hear music playing. Exercising to the beat of a favorite song can become more like a dance than work. This will help you to quit thinking about how tired you feel so you can have more fun. Music can really boost your motivation to finish up those last few reps.

Ask a friend if they would be interested in exercising with you. When you get together with your friends to exercise, you will have more fun, and it will go by quickly. If you are distracted by conversing with your friends, you won’t notice the fatigue from exercising.

If you like to play video games, check out the options offered for workouts. You know, the kind that make you get up and actually work out along with the character on the screen, as opposed to sitting on the sofa with a controller and a bag of chips. Because you are playing a game, you’ll not even realize you are working out. By doing this, you will be able to increase the length of your workout because tiredness is not a factor.

Purchase clothing that is comfortable and flattering once you have decided on a fitness and exercise plan. There is nothing more demoralizing than wearing a pair of old, ugly sweatpants. When your exercise clothes are fun, comfortable and suitable for your shape, you will be happy to wear them, and you will have more fun exercising.

Repeating the same old routine over and over would bore and demotivate anyone. This is why having a variety of exercises to select from each week is important. If you’re glued to the treadmill every time you exercise, why not try a long run outdoors instead? Variety is the key to maintaining long term focus.

When you reach your goals, reward yourself! Doing so provides the motivation you need to sustain your commitment. You can reward yourself with just about anything, but try to keep it simple. Go shopping for some new workout apparel, or indulge in your favorite snack, regardless of how many calories it contains. Do not set your goals too high or you will get discouraged.

Working out should not be a negative experience. When trying to raise enthusiasm for working out, you should look at it as a fun time. You can have more fun with your workout by using these tips.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.


  1. Dr BC says:

    perfect! thank you, what a helpful and lovely video ❤

  2. clray123 says:

    Lie down prone on the floor and then bend your knees and stick your butt high up. Then try pulling in your navel. Notice the accompanying pulling/sliding sensations in the front of your perineum. That's mula bandha. (This exercise comes from the book "Anatomy of Hatha Yoga" by Coulter.)

  3. Thank you so much for providing this!~

  4. OMG, what a posture, your sitting posture is so correct..

  5. Nadine S. says:

    Ah. Thank you so much. The getting up from a chair explanation really called to me and helped me!

  6. when I squeeze, my lower sucks in air

  7. Mr Chris says:

    good explanation and such a beautiful calm Voice while going in <3

  8. Aya Ghazi says:

    Thank you for this explanation it wasn't completely clear for me before seeing this video

  9. Thank you for this lovely , creative and articulate video. Great topic and excellent information!

  10. Beautiful explanation, thanks for sharing. (And nice painting, I agree.)

  11. Whats the difference betwen ashwin mudra & mooldhara bandha?

  12. thank you so much for this wonderful explanation…and such a nice painting!

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