When a piece of land is readied for a structure to be built upon it, hundreds of hours are spent in laying the foundation. The earth dug up will be proportionate to the height of the building, and concrete poured into it will provide a solid base for the weight that will rest on it. It is a matter of applying the laws of physics correctly and providing a solid foundation that will protect the building through wear and tear in the years to come. The same concept applies to the human body as well.
The thorax houses all the organs which are supported by muscles called diaphragms. There is a small one in the throat, a larger one underneath the heart and lungs, and yet another at the base that hoists up and assists the reproductive and excretory organs. The diaphragm at the base of your body is called the pelvic floor. It constitutes the foundation of the body and weakness here will cause structural imbalances in the body. The muscles in this region can sag leading to various issues like back pain, prolapse of pelvis, incontinence and leaking. The following practice is very simple, so it is easy to dismiss the benefits and skip it altogether. But consistent practice by adults and children over the age of ten will literally build a foundation that will keep the muscles strong, regulate metabolism and restore hormonal balances. For women, this practice will reduce menstrual pain and ease overall discomfort.
Simple Mool Bandha (The Root Lock)
Caution: Not to be done in case of recent surgery in the lower abdomen and pelvic region. This is best done soon after you wake up and finish your morning rituals, leaving your bowels empty.
You can either sit on the floor or at the edge of a chair with your back straight and chin level to the ground.
When you want to stop the flow of urine you contract the lowest portion of your pelvic region. You are using what are called the pelvic floor muscles.
Exhale and contract your pelvic floor muscles.
Hold your breath out and countdown from 5 to 1.
Inhale and slowly release the contraction.
Repeat 9 times.