Step 6
Fear Workouts
Video Guide
Picture Guide
PRACTICE
Moola Bandha
AWARENESS
On the perineal contraction / vaginal region.
BENEFITS
Massages urinary, excretory and genital organs.
Relieves haemorrhoids and congestion in the pelvic area.
Helps in stabilizing sexual drive and to attain sexual control.
SAFETY MEASURES
For women: Avoid this practice during menstruation.
Do not hold breath at any given point.
METHOD
**Sit in Yogame posture.
Spread legs slightly apart and place palms inwards on thighs, neck at the centre.
Keep your eyes closed.
Gently contract the perineal / vaginal region and then release it slowly. Contraction involves all the muscles of anal region, perineum and urinary region. Do this slowly and rhythmically.
Then, try to contract only the perineal/vaginal muscles slowly. Hold the lock for 10-15 seconds and release them. The practitioner now learns to separate out the perineal muscles from the rest of the muscles in the pelvic region.
Repeat 10 times.
**Once done, open your eyes and get back to yogame posture.
DURATION
Hold lock - 10 to 15 seconds.