Bandhas in Ashtanga Yoga - Accessing the Deep Core Strength with Kino 

You're brave to say the anatomical terms. But that's what's needed! Thank you.

Thank you for this great explanation! I was looking for hours and couldn't find an explanation of the Mula Bandha. This was the shortest AND best explanation by FAR!

She says a lot in 3 mins as opposed to others who babble for 10 mins and say nothing.

Thank you for finally explaining the Mula bandha lock fully. For over a year I've just been locking up the PC muscle because that's all people ever talk about. I feel a BIG difference by engaging all the areas you described! I never knew what I was missing. I watch your video like five times, may be all five times wasn't just because I was trying to master the technique. lol

Thank you! very helpful. I think the bandhas, especially the mula bandha should be mentioned more in youtube/online yoga classes. I feel like its an essential part of both yoga and meditation. I'm not an expert tho

Eye opening explanation on a key topic that others fail to describe so well.

I have never seen such a complete and to the point explanation of moola bandh. The common yoga instructor may understand it but can never be able to explain so correctly. Thanks!

Very helpful joyful instructions

Wow. Thanks for the good explanation. This is what is missing from my balance in handstand. Can't wait to start practicing! :)

Thank you, Kino, for explaining Mula Bandha! I practice to put more focus on it. Namaste 🙏

So much clearly you describe BANDHAS

This was an amazing explanation.. Thank you so much!

This video made me giggle, but it was extremely helpful. I have been trying to figure out what the bandhas are for awhile, which I always assumed were just the lower abdominal muscles. This video really helped and I will attempt accessing my lower bandhas during my mysore practice in the morning. Thank you Kino.

Thanks Kino for your reply. I recently bought your book. Read the first few pages and it is already helping me deepen my practice :) Love and light from all the way from Malaysia !

Thank you, Kino!! You're beautiful, of course outside, but your inner beauty is what radiates :). Happy New Year

Thank you for explaining this so well!

Would you make some videos on yoga exercises containing Mula Bandha. Your videos are so well explained and easy to follow along too. Thank you for your time and energy you put into making these videos. I faithfully practice everyday and actually look forward to doing them.

I thought this was a little suspect ... until I did this on a physio ball on my toes vs flat. I found drawing in the muscles with bottom squeeze actually causes you to make a sharp impression point on the ball - when everything is activated (you drop down into the ball more)... Thanks for the info..I had read about this in a book and really couldn't make use of it till now!!! =)

the "magical mystery of Mula Bandha" : all is said, you can hear about the concept 1000 times, if you are not ready for it, you will never really catch the concept.

confusion resolved! thank you so much! (and looks like belly is maybe slimming down a bit with yoga, now that I started to practice 6 days a week, but it is probably a slow transformation, that comes if it comes by time)

Finally! A yoga practice I can do subtly at work

Great explanation, bravo 👏🏼

Ok, hope this isn’t TMI for the subject. One of the best ways to fully engage the bandhas is to insert a small butt plug before beginning your routine. Smaller is better in this case as it forces your concentration on retention of the plug, drawing you into all the engaged pelvic floor muscles.

Thanks a lot for explaining into detail. But I have a few questions. I hope you or anyone whoever see this comment will answer me. Q1: When I googled perineum, I saw it is located between the pubic bone and tailbone. So, is the space between the pubic bone and the tailbone you talked about at 1:17 the area of perineum? Q2: Is the term 'drawing in and towards each other' the same as the term 'contracting'? Q3: For accessing mula bandhas, is the method of 'drawing the space between the tailbone and the pubic bone in and towards in each other' the same with the method of 'contracting the anus, urethra, perineum, and vagina'? (or) Are they just two options for accessing mula bandhas? Q4: According to your speech from 2:49 to 2:58, you said, "You don't need to have maximum activation, like any muscle, this exists on a continuum. Pick the point that works the best for you out of everything we went over and start there..." So, according to what you stated, did you mean we can choose a preferable point over an unpreferable point for contracting? For example, did you mean we can choose anus over urethra to contract if we prefer anus over urethra? Like that? I'm feeling quite shy while writing this comment though. But I really want to know the answer. Thanks again.

Lab yu kino

thank you. helpful. ok i will learn about the energy body and how the energy is directed to such places. I wonder if I can consciously direct it? might you have some suggested reading on this topic that reaches more into the depths of bandhas and energy direction? very grateful for your guidance.

Great explanation.

What about today? Can we get a view of that today?

Thank you Kino! Today is the last day of #BeginnerYoga2015 and I will know be warming up with Sun Salutation A & B followed by this :)

♥️

That now makes sense - thanks

Very good

Hi Kino, this is the best breakdown of the mysterious mula that I've ever heard! I am continuously working on it, and like the other people who've posted, I find it extremely challenging to engage all the areas, all the time. I have heard though to draw the area between the pubis and the belly button "UP and in," but you clearly said to draw it directly "in" and not up--in other words, as though the movement is on an axis parallel to the ground if you are standing straight? Thanks 4 your help!xo

Please, do bhujangasana. I've seen many variations of it. :S

What do you guys think about the frequency on how to do it? i watch another video and the frequency is more calm and peaceful than this one which I found in my personal opinion more healing, in a way that reconnect the energy with our roots (Muladhara) which is what I am looking right now I'm not sure if there differents ways to sing the mantras and how this different ways or vibration may affect in the chakra

straight to the point,, no bullshit.. i like that

Yo! Ga! Kino I am Gaga over You Gal Keep it rising. #kundalini

Funny and useful

Hello kino. Thanks for your videos. Sometime i have low abdomen pain the next day. Its normal?? Its scares me. Hope your answer. Namaste!!

I can activate these muscles, but I can't keep them engaged continuously. It's more like contract, release, contract again..... I'm starting to do this even when I'm not on my mat - thru out the day. I'm finding it almost impossible to hold the pelvic locks during certain movements, like floating forward from down (at this point the brand as are very engaged) and I'm tilting my hips upward at the point of aligning body to shoulders/hands or marichyasana D, once the bind, I can't lock bhandas

Should I choose strong, contracted bandhas, strong core or belly fat sucked in? I've got some visible under skin belly fat and to suck it all in, I need to use the abs in the center. It resembles uddiyana kriya as long as I understand it and it weakens the bandhas. It also easily lifts the ribcase, so it doesn't make a strong and stable center / core. So I wonder is that important to suck belly fat in all the time? I'm not over weight, so please, don't say I need to burn that fat away.

Hello Kino, If you had thoughts what was the bandas, but Mantak Chia has books written on that subject. The sexual energy making it go toward your upper Chakras or in ¨Tao¨ the Micro Orbit I practice Ashtanga and its has help me know more about sexual energy . Another matter , will taking could water showers , will it help me , in the Ashtanga preactice , Kino ? Thank you Beautiful

Absence of menstruation can be caused by pregnancy (test!), trauma, stress, excessive exercising, decreased body weight (obsessive dieting), endocrine and other medical disorders, and certain medications. I think you should see a doctor if you don't get your period back despite a healthy life style. When pregnant in the first trimester, vigorous yogasana is not recommended. I would suggest careful, subtle, use of mula bandha + gentle/restorative asana and pranayama practice. See a gynecologist!

😍😍

PS: Do you know G-Jo acupressure from Michael Blate in Hollywood, FL? I've had the handbook for ages. G-Jo Spotting

sometimes when I work on engaging the mula bandha, it seems like the energy of the movement of the asana gets blocked at the seat of my pelvis. if i dont engage it, I can flow through the asanas with more flow-y energy. its also seems to create an angry or aggressive state of feeling and my breath gets much more shallow. I really don't know what to do with this effect? also why is it called a "lock"? thanks kino.

Is this like kegel exercises? I tried doing what you said and its tough

Hello, I know this is an older video but I can't seem to find a satisfying answer anywhere: are we supposed to keep mula and uddyiana bandha tight throughout the whole practice? I am at the very beginning of my path into yoga and I'm having problems keeping them locked while being into a sitting position and I can't even imagine going through the practice with the bandhas engaged all the time :(

Hi Kino :) I'm a bit confused when to use the bandhas. Someone said that Mula Bandha is linked to exhalation, Uddiyana Bandha to inhalation. Here in the comments you've wrote: "Keep them both engaged throughout inhalation and exhalation." Sooo how does it work exactly? Thank you!

I love you

If male - "draw your testicles into your body".... how we supposed to do that?!...that only happens under certain (sometimes unpleasant) conditions. Otherwise a fantastic explanation.

"You're not getting a view of that today"... not on THIS website at least...

The Bandhas help rise the kundalini. And Jesus actually teached that, since he was a very very advanced yogini.

Bandhas is NOT a sanskrit word for developing strength.Bandha means lock in sanskrit and most south Indian languages and even in many North Indian languages.

Birds eye view! ! ! I wish.

I will only give "thumbs-up" when you give it a view of what you're talking about... :-P Thanks! Love your videos...

Kegels

:0!!!!!!!!! WHAAA?!?!? what happened to sit-ups and crunches. LOL!!! Just a joke don't be mad yogis. LMBO!!!

I need to be taught how to do this properly, I'm not sure I get it. I know how to contract my anus & vagina & the bit inbetween them but what else do i need to do?

Wait does this mean that I have to tighten my anus all throughout the one and a half hours of Ashtanga? Seems quite daunting. Or do I squeeze it periodically just as I get into a posture

God you're attractive

sorry to say but i somehow find this woman very irritating.