Basic SittingAdvanced
Root Lock Pose
Mula Bandhasana
An arm-supported lotus balance that activates the root lock while the torso lifts buoyantly away from the floor.
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How to Perform
- 1
Enter Padmasana with ankles snug to the hips and knees heavy toward the floor.
- 2
Plant the palms beside the thighs with fingers pointing forward, wrists stacked under shoulders.
- 3
Exhale, press firmly into the hands, and draw the belly toward the spine to lift the hips and knees.
- 4
Keep the gaze forward, shoulders broad, and breath steady while hovering above the floor.
- 5
Lower with control, uncross the legs, and repeat with the lotus reversed.
Benefits
- Strengthens wrists, shoulders, and deep core for advanced arm balances.
- Cultivates awareness of pelvic floor engagement through the root lock.
- Builds steadiness and focus while the compact lotus steadies the spine.
Alignment Cues
- Wrists stack under shoulders with fingers spread
- Lotus stays compact near the torso
- Spine lengthens as hips lift
- Breath remains smooth despite core engagement
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or ankle injury preventing lotus
- • Wrist inflammation
- • Pregnancy