"Yoga Nashit" -  Mira yoga for  women's health :


One needs time in order to internalize this type of yoga practice. It takes time for the brain to learn to connect with a group of muscles we were never told about. They weren’t mentioned in sports lessons, in the gym and not in sex education classes at school. Patience and attention are two key words in this type of deep yoga practice. Each time you practice this form of yoga, you will learn to pay better attention to your entire pelvic area in general, and develop a deeper relationship with your pelvic floor muscles in particular.

Many women have told me that after a few months of practicing this form of yoga, they began to understand the power and precision this kind of yoga demands. A development which can only occur if one pays deliberate attention to their pelvic muscles and uses them correctly.

Even I, after years and years of practice, continue to find out and learn new things about my pelvis, about its movements and about its secrets. Furthermore, the changes which life brings give us new insights into this unique and special area.



The Work of the Moola Bandha:



What is mula bandha?


The word "mula" in Sanskrit is related to the words root, well gathered, the source of reason, basis, foot, element, and the lowest part of the bottom.

The word "bandha" is related to the following words: to lock, to restrain, to stop, to close.  And also: to curb the river, to block, a bridge over the sea, like a way that allows passage from ignorance to knowledge. Sanskrit is a language of layers.  When trying to create different connections between the words related to mula bandha, it is possible to identify some of its essences.

According to yoga, the three bandhas are the mula bandha (in the pelvis), the uddiyaha bandha, located below the diaphragm, and the Jalandhar bandha, located in the throat: all of these are considered to be powerful for relaxing and balancing body and soul.


Practicing the mula bandha is more moderate than practicing the uddiyaha bandha, which is the practice of the diaphragm and abdomen, and the Jalandhar Bandha, which is the practice of locking the throat.  Details of these can be found in other books and yoga Websites.


Each bandha has an important quality of its own.  But the mula bandha practice is the most fundamental of the three.  The mula bandha addresses the roots and allows us to study the root cause of physical and mental problems.

The sensation of mula bandha as experienced by the body is actually that of gathering the deep pelvic muscles and “lifting” them upwards.


Many yoga teachers mistakenly think that the mula bandha operates the muscle group between the perineum and the anus.  In fact, the mula bandha practice operates the muscles that support the pelvis from the perineum to the vagina.  From there begins the gathering.  The immediate effect of a correct mula bandha movement is that the cervix is ​​slightly raised up.

 It takes time to understand exactly what needs to be done.  Only through practice, does the brain learn to communicate in depth with this neglected muscle group.  To start, you can try, just for a moment, on your next visit to the bathroom, to stop the flow of urine.  If it stops, it is a sign that you have operated your pelvic floor muscles correctly.

(Do not stop urination as part of the practice, but only one time for testing).


The secrets of our life

Yoga Nashit has evolved through many years of observing the changes that women experience through their pelvis.  Observing the movement and posture through the pelvis in the years of pregnancies, childbirths, fertility problems, and more, I saw that the pelvis is the deep source of the female experience.

The pelvis is the source of women's memories.  It is like a tank - hosting their feelings and experiences.  In our lives as women, some of the most significant experiences we have are always remembered: our first period, having sex for the first time, fertility attempts, delivery. Some of our memories are stored in our body.  We are not aware of them - but they exist within us.  Our deepest memories are hidden in the pelvis: this is where the secrets of our lives are concealed.

When a woman lives at peace with herself, her pelvis, in most cases, will be balanced.  In such an ideal situation, her period is always on time, the bleeding will be comfortable, without significant pain, her fertility will be at its best, her deliveries will be great, and menopausal changes will be minor.  She will not suffer from ailments or pain in the lower back, her posture will be balanced, and her abdominal muscles will support her back accurately.

Over many years of practice I never got to meet this woman....

Usually, each woman carries into her adult life many experiences that were undesirable or with which she coped poorly.  Often, these experiences will be reflected in an irregular menstrual cycle, severe abdominal pains that accompany menstruation, bleeding, fertility problems, and diseases and symptoms associated with the female pelvis, such as urinary leaks, gas leaks, prolapses, fibroids, cysts, and more.  Also, she may experience lower or upper back pain, lower abdominal muscle weakness, pain in the hip joint, unbalanced posture, and more.

Dr. Christiane Northrup, author of Women's Bodies, Women's Wisdom, emphasizes that the pelvis is the woman's source of creativity and instinct.  When these are unrealized or injured, the woman's body reacts.  Slowly, over time, the body expresses its memories in hidden ways.

Many women experience different symptoms with a sense of acceptance.  They say "There is no choice; you must learn to live with the pain or discomfort."  Advanced medicine offers women innovative treatments for eliminating symptoms and even modern underwear to absorb urine leakages.  Some of the symptoms affect and deeply harm the quality of life and definitely need medical treatment.  But only with a profound change in habits of posture, breathing, movement, and awareness, can you experience significant relief, and even reduce or eliminate the damage.

Medical therapy does not eliminate the experience harbored deep inside your pelvis.  Only when women are ready to process their past, to continue with their life in awareness of their unique experiences, even if they were sometimes difficult and challenging, can they reconnect with their pelvis, with its movement and posture. This renewed relationship begins with a deep understanding of the pelvic floor muscles - the mula bandha.  When a woman avails herself of this practice, she learns to conduct a dialogue with her pelvis, and learn the secrets she let herself forget.


How will the mula bandha help you?

Hatha Yoga Pradīpikā - one of the basic books on yoga - mentioned the mula bandha as secret knowledge to be disclosed only to those who persevere, to the enlightened.  This knowledge is so powerful that it seems that the sages were afraid to reveal it.  But, after many years of practice, I believe that the opposite is true: it is important that this knowledge, or even parts of it, will reach as many women as possible, and desirably - from the day of their first period.  This knowledge can change their lives, on a daily basis.  There is no doubt that this is where feminine power lies.


Click here to read more about the mula bandha


click here to read more xbout your pelvic floor


Mula bandha practice helps in the following areas:

• Function of the pelvic organs: With correct and accurate practice, over time, these muscles work on the cervix, and during practice a lot of blood is pumped to all the pelvic organs, thus improving their performance.

• Balancing the hormonal system: The use of these muscles affects the balance of the hormonal system and the nervous system, and thus calms and balances.  It should be taken into consideration that in the early stages less pleasant sensations may emerge, because we were never taught to listen to or activate these important muscles.  Therefore, their activation at the outset may create a feeling of nervousness, but if you keep practicing and believe, these feelings will pass, your feelings will improve, and you will find an important balance point for continuing your life.

• Improving the functioning of other systems.  Practicing the mula bandha affects the functioning of the digestive system, problems in the lower abdomen, and problems associated with the reproductive system.

• Balancing emotional states.  Practice over time can balance emotional states such as depression.  Strengthening this muscle group allows not only stabilization at the physical level but especially at the emotional and mental level.  The stimulation and strengthening of these muscles help women find a real anchor in them.

• Helping women who suffer from chronic pain in the pelvic area such as Vaginismus - tension in the vagina muscles that affects women's sex life.  Women practicing the method reported a huge improvement up to the disappearance of the phenomenon.

• Improved sex life.  Women report significant orgasmic intensity.  During practice, the pudendal nerve, leaving the sacral vertebrae to innervate the vagina, clitoris, rectum, and perineum, is stimulated.  This nerve has sensory and motor effects, because blood flow to the area is improved, the muscles are stronger, the nervous system is strengthened and stabilized, and sexual sensations intensify.

• Awareness of breathing and the rhythm of life.  Your breathing learns to become stabilized by listening to the end of the exhale.  When practicing Kumbhaka (the stopping breathing exercise), while working with the pelvic floor muscles, it is possible to create awareness of the quality and pace of respiration, of body movement derived from breathing, and hence – listen attentively to the rhythm of our lives.

• Preservation of the life force.  Yoga talks about Prana - our life force, which is located in the chest area, in breathing.  On the other hand, it talks about apana  - the lower pelvic area  in charge of waste disposal from the body.  The waste is excreted from the body through the urinary system, the digestive system, and menstrual blood.  Prana, the vital force, "leaks" to the apana and from there out of the body.  The danger is when it is life energy that leaks, characterized by a state of weakness and accumulating fatigue.  Practicing the mula bandha "raises" the apana upwards by closing the mula bandha, and therefore maintains vitality and stability.

• Easier contractions and delivery.  The pelvic area (apana) is also responsible for labor.  Through its strengthening, women create good and more effective contractions, an easier delivery, and a sense of better recovery after birth.

• Strengthening and relief during the menstrual cycle.  One of the most frequent changes during the mula bandha exercise is strengthening of the menstrual cycle, its consistent frequency, and significant relief from its symptoms.

• Relief from menopausal changes.  The mula bandha exercise helps women overcome the symptoms of menopause, and often pass through them without resorting to hormones.


Want to make a meaningful change in your life?  Reduce suffering and pain?  Balance your life and to be precise in your choices?

Experience inner strength and well-being?

Learn about the mula bandha in depth through Yoga Nashit  – look for a teacher in your area who teaches in English through Skype