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MOOLABANDHASANA
(
BSY
Moolabandhasana (perineal contraction pose)
Sit with the legs outstretched in front of the body. Bend the knees and bring the soles of the feet together. Draw the heels towards the body.
The outside of the feet should remain on the floor.
Placing the hands behind the buttocks with the fingers pointing backward, raise the buttocks onto the heels, so that the heels press the perineum.
The knees remain on the floor. Do not strain the ankles. Place the hands on the knees in either chin or jnana mudra.
Practise nasikagra drishti.
Hold the final position for as long as is comfortable. Release the legs and stretch them forward.
Repeat when all the tension has left the legs and feet. Breathing: Breathe normally throughout the practice. Awareness: Physical - on the pressure of the heels at the
perineum.
Spiritual - on mooladhara chakra or the tip of the nose. Benefits: This asana automatically induces moola bandha and
is primarily used for awakening mooladhara chakra. It is
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