or the perfection of moola bandha it is necessary that For the perfectionated with the mooladhara trigger point be freely contracted. However, only these muscles must be contracted the rest of the body remains completely relaxed. Beginners usually have difficulty both in isolating and contracting the mooladhara trigger point, but regular performance of the following techniques will overcome the difficulty.
Pelvic floor awareness Sit in any comfortable meditation posture.Keep the spine straight and the head upright. Close your eyes and relax. Your breath is natural and relaxed. Become aware of the lower pelvic region. Focus your attention on the pelvic floor. Now contract this area. The whole pelvic floor- urinary system, genitals and anus And relax. Again contract. And relax.
Do not make any attempt to separate the various muscle groups. Simply contract all the muscles in this area. Then relax. Check that the rest of the body is relaxed and the breath normal. There should be no tension in any other part of the body. Only the pelvic floor – contract and relax.
Simple, rhythmic contraction of the whole pelvic floor … tighten, release. . . tighten, release. . . tighten, release. Continue for twenty-five rounds. Now tighten and hold the contraction for as long as possible. Systematically move your awareness from the anus to the genitals, making sure that each and every muscle is fully contracted. Be aware of the contraction. How does it feel? At what points is the pressure of contraction strongest?
the natural breath.
Now release slowly. Next, coordinate this contraction and relaxation with As you breathe in, contract the pelvic floor. As you breathe out, slowly relax the whole area.
Long, deep breath in and contract.
Hold the contraction for an instant at the peak of inhalation. Breath out slowly, evenly, and gradually relax.
This is one round. Practise twenty-five rounds. Sthul (physical) Moola Bandha Sit in any meditative posture that applies some pressure to the mooladhara trigger point. Close the eyes and relax the body. Spontaneous, natural breath. Focus your attention on the mooladhara trigger point. Now contract mooladhara. And relax. Contract relax. Brief contraction and relaxation of mooladhara, as rhythmically and evenly as possible.
Mooladhara: contract… relax . . . contract … relax… contract… relax… contract. . . relax. Continue for twenty five rounds. Now slowly contract mooladhara and hold. Contract a little tighter . . . tighter… tighter. be minimized and eliminated. Remember, intense awareness of mooladhara and Now relax slowly and evenly. Greater control will come with practise. Again contact, hold for as long as you can without Continue for twenty rounds.
This contraction should be slow and gradual. Natural breath, do not hold your breath. Simply tighten mooladhara and hold the contraction. Be aware only of the physical contraction. Be totally aware of the physical sensation.
Try to contract only the muscles associated with mooladhara. In the beginning you will find that the anal and urinary sphincters also contract. As you develop greater awareness and control, this will contraction. Check that the rest of the body is relaxed. There should be no tightness in the muscles of the face, the abdomen, the inner thighs or the buttocks. Contraction of mooladhara, the body in repose, natural breath. You might find that you are unable to release the contraction gradually that it happens all of a sudden.
Maximum contraction . . . and total relaxation. One round. Slowly contract the sphincter muscles of the anus for a 88 few seconds. The sensation is that of holding to prevent defecation.
Now relax for a few seconds. Contract… relax… evenly and rhythmically. You should contract only the anus. Be careful that there is no movement of the urinary or genital systems.
Continue in this way for fifty rounds. Then practise in time with the breath. As you inhale, slowly contract the anal muscles. At the peak of inhalation, hold the breath and the contraction. The contraction should be as tight as possible without strain. Register this sensation clearly and remember it. Then slowly release as you exhale. This is one round. Practise twenty-five rounds. Vajroli Mudra (thunderbolt attitude) Siddhasana or siddha yoni asana is ideal but you may sit in any meditative pose, with the spine straight. Close the eyes and relax the body.
Take your awareness to the genital region and try to locate the vajra nadi. This nadi carries the sensation of physical bliss from the genitals to the brain. It also carries the impulses of blissful spiritual awakening up sushumna to sahasrara.
In men this psychic channel has its physical counterpart in the urethra, the urinary passage within the penis. In women it originates at the clitoris, just above the urinary opening.
Try to find this nadi with your awareness. Focus your attention on its physical counterpart until you become intensely aware of the pranic pathway itself. Now contract vajra nadi. Feel or imagine that you are trying to restrain urination. Then relax completely. Again contract. Men will feel the penis draw back into the abdomen. Women will feel the outer vaginal muscles and the hood of the clitoris move. pelvic floor. will feel this contraction more directly.
In both sexes the anus and lower abdomen will also contract. This should be avoided or at least minimized. Try not to contract the other muscle groups in the If you are sitting in siddhasana/siddha yoni asana you Check that the rest of the body is unaffected. Tighten vajra nadi. . . tighten… and release. Rhythmic contraction and relaxation for twenty-five rounds. Now combine this practice with awareness of the breath. Take a long, deep breath in and gradually contract vajra nadi.
The point of maximum inhalation is the point of maximum contraction. Hold it for an instant. Intense awareness of this sensation. Then gradual controlled release.
This is one round. Practise twenty-five rounds. Practice note: This is a simplified version of vajroli which helps one to slowly gain complete mental and physical mastery over the urogenital muscles and the vajra nadi. When complete mental and physical mastery over these muscles is achieved the practitioner may, with proper expert guidance, move on to the more advanced stages of vajroli.
- Note: Vajroli mudra is also known as ojhi kriya.
Ashwini-Moola-Vajroli alternation Sit in any meditation posture that applies pressure to the mooladhara trigger point. Siddhasana and siddha yoni asana are ideal. Rest the hands on the knees.
Become aware of the area surrounding the anus. Sthul moola bandha – ten rounds. Clearly record the site and the sensation. release as you breathe out. Then sit quietly and centre yourself in chidakasha.
Focus your attention on the anus and slowly contract the anal muscles in ashwini mudra. Rapid, rhythmic practise of ashwini mudra ten times. Remember ashwini – its focus and its sensations. Now move further inside the body to mooladhara trigger point. Briefly contract and relax mooladhara.
Know it and remember it. It is a more subtle, less physical practice than ashwini. Move forward again and to the surface of the body.
Find vajra nadi.
Perform vajroli mudra. Ten rounds rhythmically, with awareness. This is one rotation – ashwini, moola, vajroli. Practise three complete rotations.
Now repeat this in time with the breath. Five rounds of ashwini mudra with the breath, contracting as you inhale, release as you exhale. Then five rounds of sthul moola bandha, inhale and contract, exhale and relax. Then vajroli five times tighten as you breathe in, Mentally perform one rotation, recalling the distinct sensation associated with each one.
Focus on the similarities … and the differences. Check that you are practising each one independently, and not two or three together. Ashwini – moola – vajroli. Know them thoroughly and their subtle distinctions.