Learn about mula bandha meaning "root lock" and how to engage it to hold and cultivate prana in the torso.

Then move through a simple hatha sequence with emphasis on engaging mula bandha.
This is a great practice to deepen your understanding of bandha work and then you can begin to cultivate this in your wider practice.

Props required: A block or cushion or something similar. Mostly for supported bridge but could be useful in triangle and half moon.