Muladhara Bandha

(waves crashing) And third bandha, is muladhara bandha. Lets go through first, the marmas. So now, we go to the-- The name of the bandha is muladhara bandha. And this is situated on the back side of the pelvic floor. So, go to the back side of the pelvic floor and then this marma, called ashwini.

Which is activated when you contract the anus. So slightly contract the anus. And energetically lift it up towards the bind, which is the back edge of the skull. So highest part of the back edge of the skull. You try to lift up.

So now we have shire, we have line between these two marmas. And then we do fist ha, which is energetically up towards the center line of the body. And that helps to ... Do the back bend with the lower back. It helps to arch.

But arch in that way that its still-- Lower back stays long. It doesn't squeeze the lower back. And then we do the tha. Which is contracting the anus. Lifting up energetically up towards the back edge of the skull.

And that helps to ... Doing the back bend with the thoracic. It spins thoracic spine back. And exhale release. So this is quite nice when you do the back bend.

So we gonna do the, cow pose. So come on your fours first. Open palms, sole of the foot. And then go to the-- Shift focus on the pelvic floor. And then, contract the anus, lift it up towards the crown of the head.

First you activate the sthira, the line between the marmas. And then you start to ... Lift up towards the center line of the body. Lower back start to move towards the back bend. And breathe.

And next inhalation ... Lift up and away from the center. And now throacic your spine, start to work towards the back bend. Hold couple of breaths. And when you release the bandha, do it with an exhalation.

So, exhale first, release tha. And then, release the ha, which helps to release the lower back. So this is now how to do muladhara bandha. Thank you.