Sit in a comfortable position.
Place the palms on the knees.
Close the eyes and relax the whole body.
Then hold the breath and practise jalandhara bandha.
Contract the muscles at the mooladhara chakra region.
Draw the muscles upwards as much as you are able without excessive strain.
Keep your attention fixed on the point of contraction.
Hold this contraction for as long as possible.
Then release the contraction.
Release jalandhara bandha.
Raise the head and breathe out.
This is 1 round.
If necessary, allow the breathing to return to normal.
Then do some more rounds.
Note: if you wish you can do the practice with the breath held externally (bahir kumbhaka); that is, one can breathe out initially and then do jalandhara bandha. However, this alternative method has the disadvantage that one is not able to retain the breath for such a long duration as internal retention.
Awareness and duration
While taking the final position and doing jalandhara bandha, awareness should be directed to the breath. In the final pose, the awareness should be fixed at the place of contraction in the perineum.
The final position can be held for as long as you can hold your breath. Practise as many rounds as you wish, providing there is no strain or discomfort.
As given for jalandhara bandha.
All the benefits of jalandhara bandha are obtained. The blood supply to the pelvic region is improved and the nerves stimulated. This helps to revitalize the organs in the region.
It helps to awaken mooladhara chakra and arouse the kundalini, by directing prana in the lower regions (called apana) upwards. It also helps to transmute sexual energy.
Those people who find moola bandha too difficult, perhaps through lack of control over the perineum muscles, should regularly practise ashwini mudra instead’, utilizing either method 1 or 2. When you develop more control over the perineum muscles, then you should leave ashwini mudra and perform moola bandha instead.
Preparation for kriya yoga
If you are serious about learning and practising kriya yoga, then we strongly urge you to practise moola bandha regularly. It is absolutely necessary in order to develop sensitivity in the region of the perineum and to exactly locate the mooladhara chakra trigger point. Without this sensitivity, you will not be able to gain the most out of kriya yoga practices.