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I first learned about Mula Bandha while practicing Ashtanga yoga. Definitions of how to activate mula bandha varied so much that I eventually stopped trying to do it. Instead I focused on practicing feeling my body and controlling it.

Now that I understand the body a little bit better my current understanding of mula bandha is that of pulling the tail bone towards the pubic bone. When doing this action the sensation can feel like a slight pulling up of the pelvic floor in the area between the tail bone and the pubic bone. This is in additon to the tail bone pulling forwards.

This action causes the Pubo-coygeous muscle to activate.

Helping to Control the Relationships between Sacrum and Pelvis

The pubo-cocygeous connects the tail bone to the pubic bone and so pulling the tail bone towards the pubic bone makes sense physically. It is also an instruction that applies equally well to men and women since in this respect our anatomy is the same.

By using the pubo-cocygeous to pull the tail bone forwards, the sacrum tilts backwards slightly with respect to the pelvis. (The tail bone is at the bottom of the sacrum. The sacrum is the downwards pointing triangle of bone that connects the spine to the pelvis.) This can cause the top of the pelvis to feel like it is widening from side to side at the space between the hips bones.

Doing mula bandha by activating the pubococygeous can be used to unify the sacrum and the pelvis, helping them to move as one unit without any "slack" between the sacrum and the pelvis. On some occasions we may want our sacrum to move freely with respect to the pelvis. At those times we can keep mula bandha relaxed. At other times we want our sacrum and pelvis to move or act as one unit. At those times we can engage mula bandha.

By noticing the sensations that accompany your mula bandha you can make your own decisions on when to use it and when to disengage it.

Halting the Downwards Flow of Energy

My own re-exposure to mula bandha came about while learning Pranayama in a course called "The Bridge" with Stephen Thomas. In the particular pranayama (or breath control) exercises that we were doing, we were taught to engage mula bandha while inhaling and to release it while exhaling. We were also advised not to use mula bandha if we were feeling constipated and women were advised not to do it while having their period.

Energetically, mula bandha prevents the downward flow of energy. Sometimes a downward flow of energy can be wasteful, especially if it is the type of energy that we could otherwise use since, by sending energy downwards, we are sending it out of our body. However in some cases, like going to the bathroom or while having a period, this downward flow of energy carries "waste" products out of our body. At such times we want to allow this downwards flow otherwise the waste gets stuck in our body.

This can also apply to emotional waste as I recently discovered.

Emotional Holding

I thought that my emotional work was going quite well until I had a disagreement with one of my teachers, someone who I admire and respect. In retrospect I realized that the issue that came up was one that was very similar to an issue that I had with my father. I also found that I was holding on to other issues from yet another relationship. All of these seemed to spring up at about the time when I started pranayama, in fact when I started playing again with mula bandha. The realization came to me while I was on the toilet. I was imagining all of the bad energy flowing out of me along with the physical waste and that is when it clicked that my practice of mula bandha may have been preventing me from letting go of my emotional waste.

Let me correct that. My improper practice of mula bandha may have been preventing me from letting go of emotional waste. Afterwards, going back to my pranayama practice I noticed that I wasn't totally relaxing mula bandha when exhaling. I wasn't letting go.

Two Views of the Breath

When I do and Teach Asana Classes I usually like to use the inhales to open and expand the body while at the same time I ground and make a strong foundation. While exhaling I focusing on relaxing... on letting go. An option is to make the inhales feel more relaxing and the exhales strong, as if using the muscles to squeeze each drop of air out of the body while exhaling. For myself the latter practice, strong exhales, tends to make me feel tense and so I practice more of the former, big expansive inhales and relaxing exhales.

After my revelation on the toilet I realized that I needed to do the same while practicing pranayama. I needed to let go completely while exhaling. This method, taking in air, becoming big, expansive while inhaling and then letting the experience go without holding while exhaling can become a metaphor or model for the process of life. Each experience we can take in fully while we are having the experience. Then we let it go. In so doing, the experience becomes a part of ourselves so that we can move on to new experiences of life.

How do we let go? By being aware that we are holding on.

Focusing on breathing we can gently and smoothly make the transition from inhale to exhale and from exhale to inhale. We can take a little pause to make the transition smoother. Likewise with experiences in life. We can take a brief pause between one experience and the next so that the experience can sink in. Then we let go and move on to the next experience.

Thus we continually experience life and we continually grow.

Neil Keleher is a yoga teacher, engineer and artist. He lives in Taiwan. He created the website yoga4smartpeople as a resource for helping people learn their body intelligently. He is also the author of "Understanding Consciousness Riding the Wave of Time", a book designed to help the reader more easily enter the flow of life by learning to be more conscious.

12 Powerful Ideas To Help You Claim Your Freedom From Hair Pulling

Trichotillomania, also known as compulsive hair pulling, is a form of self-harm. There may be different reasons why someone becomes a hair puller, one of which may stem from unresolved emotional distress or trauma. Hair pulling can quickly turn into a virulent habit or addiction.

The way each person deals with a compulsive behavior like hair pulling is greatly influenced by the culture in which you live. What are your beliefs? Do you believe that you can completely free yourself or that you must live each day attempting to control your hair pulling problem? Do you believe that someone else holds the key to ending your suffering?

Here are some powerful ideas to help you see your situation in a new way and to move forward to completely free yourself from trichotillomania:

1. Become aware of your fears, personal biases and the compromises you make as you choose a method to help you end hair pulling. Think about whether you want natural healing and personal growth or a conventional solution with a traditional cure.

2. Resolve the hidden issues that lead to mental and physical problems. "Authentic Healing" uses an invisible natural self-healing system inside each of us. Everyone has this system and can learn to use it. Authentic healing experiences always increase your personal power and help you to grow as a person.

3. Empower yourself through authentic healing to listen to and trust your instincts about what you need. Authentic healing is holistic and encompasses all aspects of human life, the physical, mental, emotional and spiritual. It always brings these four aspects of you into natural balance. When you use this method of healing, you become the true expert about what you need to resolve each problem.

4. Address your addictive nature. Traditional cures come from outside of you, are done to you and are usually "generic" in nature. They don't help you to uncover the root-cause of your hair pulling but simply attempt to rid you of the urge to pull (symptom) and the unhappy consequences of your pulling. Sensitive hair pullers may find this approach disempowering because it doesn't help you to become balanced, evolve, take into account whom you uniquely are or completely resolve why you became a hair puller in the first place. This approach is likely to cover over your addictive nature rather than address it.

5. Increase your personal power. Trichotillomania sufferers often desperately hope that if they can find the right expert, they will find a cure. But cures don't increase your power because they don't help you to grow or use your intuition and feeling-sense to help you to fully resolve your hair pulling. This approach may decrease your feelings of personal power.

6. Reduce your anxiety by taking an active role in freeing yourself. Many hair pullers struggle daily with chronic anxiety. Western society tells us that outside experts know more about our emotional and physical health than we do and that others hold the answers to our suffering and the power to fix us. In our age of managed care and HMO's, this message is so pervasive that it causes chronic anxiety and feelings of powerlessness. A natural way to increase your personal power and decrease your anxiety is to take an active role in your own recovery by using your own authentic healing system.

7. Take responsibility for yourself. "Give a man a fish and you feed him for a day. Teach him how to fish and you feed him for a lifetime." (Lao Tzu) Authentic healing is a lot like knowing how to fish and being capable of feeding yourself whenever you need to. It automatically increases your personal power and self-esteem because it uses your intuition, creativity, courage and independent thinking. Once you learn how to self-heal, you can do it again and again for other issues, each time gathering more power to you.

8. Put a "Gone Fishing" sign on your door. Being cured is like being handed a fish just for tonight's dinner. While a cure provides a solution to this one issue, it may also create dependency. You will always need to return to the outside source for another cure. This dependency is like an "addiction" because it decreases your power and self-esteem.

9. Look for the real cause. Seeking a cure for hair pulling may provide you with a short-term solution but won't ultimately rescue you from doing the inner work to fix what caused you to pull in the first place. Authentic healing guides you look at the real cause of your hair pulling and to fully resolve that.

10. Learn to use experts as consultants and "tools" to assist you in your own process. Because authentic healing is a personal journey, you can continue to use experts but in a different way.

11. Stay only with empowering healing partners. Some experts may hold a negative "my way is the only way" mindset, while others may empower you to take personal responsibility and to find your own power. Stick with the latter.

12. Find and use great support tools. There are many wonderful healing techniques and tools available and more arrive on the scene daily. While there is inner work to be done, you don't have to go it alone more than is necessary. The key is to find what's right for you by trusting your intuition and feelings to guide you throughout your healing process.

About the Author

Abby Leora Rohrer is an expert on compulsive hair pulling and author of What's Wrong With Pulling My Hair Out? and Pull-Free, At Last!, an at-home program for ending Trichotillomania. Visit www.123trichotillomaniafree.com or http://www.pullfreeatlast.com or call 303/546-0788 for more information.

Please Help I have been trying to pull harmonic balancer with no luck?

I removed the center bolt from the harmonic balancer and put the puller on. I am trying to hold the harmonic balancer with a strap wrench to keep it from turning while tighting the puller even put a pipe on breaker bar no luck. What am I doing wrong ?
I need to finish today

are you using the right kind of puller? a y shaped bar with 3 holes and a threaded hole in the middle? you shouldnt have to hold the balancer to keep it from spinning. and air gun to tighten the middle helps

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This entry was posted on Sunday, August 10th, 2008 at 11:03 am and is filed under Hammers Pullers Extractors. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.