The practice of Vajroli mudra is simple yet effective and can be used as an additional technique to many other poses and practices to enhance them. For example, you can do Navasana and add Vajroli to it; or you can do the same in Paschimottanasana, in many sitting poses like Padmasana, etc. By the way, when the practice is mentioned in the context of female practice it is called Sahajoli mudra, although the difference is only in the physical side. The technique is the same in its essence.
Focus your mind on the urethra. Inhale, and try to move the urethra upward – you will need to contract the muscles of the lower abdomen and the urethral sphincter. This contraction is just the same when you try to hold back the urge to urinate. The testes in men and the labia in women shift upward slightly when you do the contraction.
There is a more difficult form of Vajroli mudra, which is, probably, practiced in Kriya, and involves the use of a silver tube, but the description of this technique is beyond this post.
You need to hold the contraction as long as you feel comfortable, keeping the focus on urethra. You can lean forward slightly if it helps.
Exhale, release the contracted muscles, and relax.
Repeat two times. You can gradually increase the number of times as you get better at it.
Moola Bandha is categorized as a Mudra or yogic gesture in both the classical texts Hatha Yoga pradeepika and the Gheranda Samhita. As a Mudra it helps to channelize pranic energy in a certain way. But the terminology Bandha refers more to the energy lock that it creates.
Practice of Moola Bandha should be learned from a spiritual teacher. It can create an awakening of the lower psychic centres which can release of lot of sexual energy. The practitioner should have guidance from a competent spiritual Guru during this time to overcome the obstacles during the practice. The released energy should be effectively channelled to higher psychic centres for spiritual growth, else it may create mental problems for the practitioner.
During this practice many practitioners have difficulty correctly locating the Mooladhara Chakra. It is easy to find. For men, the muscles for contraction is between the anus and the testes. For women, it is at the opening to the womb, at a spot where the uterus meets the vagina, behind the cervix. However, Women should avoid practicing Moola Bandha during their menstruation.
During the initial stages, practitioners might find it difficult to separate out the perineal muscles from the anal and genital muscles. This can be overcome by practicing Ashwini mudra (anal contraction) and Vajroli mudra (genital contraction) separately.
Source: www.yogicwayoflife.com/
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