The process for Ashwani Mudra is simple: just as the horse squeezes its anus and releases, squeezes, then releases, the same way, we squeeze the anus and then release it, pushing it out lightly while releasing. Do this twenty five times and at the twenty fifth, you squeeze the anus all the way in and hold it as long as you can. Repeat it twelve to twenty four rounds. As much as you can or time permits. Vajroli Mudra
For Vajroli Mudra, we squeeze our genitals in and with this take the energy upwards. So instead of the vital energy going down from the root chakra, we make it go upwards. The squeezing process is done in two steps. First squeeze and then second, squeeze up even more, then release. You bring your attention to the private parts and then squeeze in and then a little more in and then release. Do this twenty five times and at the twenty fifth time you squeeze it in then hold it for as long as you can. Repeat it twelve to twenty four rounds. The posture for this mudra is Sukhasan. Sit in a comfortable posture. Not in Lotus, not in Sidhasan. You sit comfortably so that way the squeezing is easier. This can be used when experiencing sexual arousal and for men to stop the flow of semen. Even during night fall, you can hold the semen in with this technique and by this move the energy upwards. If you practice this regularly you will gain mastery over it.
For the Moolbandh (the area between the anus and genitals) you squeeze that part in and release it. Try squeezing only this area. Once you get a hold of that area, with this you can also apply the Ashwani mudra and Vajroli mudra. So all three parts you contract. Squeeze in and release. Do it twenty five times, the twenty fifth you squeeze up as much you can and hold it.