Kundalini.Tantra.by.Satyananda.Saraswati

the entrance to the vagina). The left foot remains outstretched. This asana may also be
performed with the left leg folded into the perineum and the right leg outstretched.
Practice 5: Bhadrasana
The gentleman's pose
Sit in vajrasana. Separate the knees as far as possible and bring the big toes together so
they are touching each other. Allow the buttocks to rest on the ground (if necessary a
blanket can be placed under the buttocks) so that mooladhara chakra is firmly pressed.
Place the hands on the knees, palms down, and make the back straight.
Note
If the hips, knees and ankles are not flexible enough to assume and maintain
siddhasana, padmasana, bhadrasana, etc., we suggest that you practise the
pawanmuktasana series of exercises daily, especially crow walking, ankle exercises, knee
rotation, half and full butterfly. Utthanasana should also be practised. To improve the
overall health of the body, other asanas can also be done, including surya namaskara.
Practices of pranayama, such as nadi shodhana, should also be performed to develop
control over inhalation, exhalation, and inner and outer retention, so necessary for
perfecting many of the kundalini techniques.
These practices can be done daily, side-by-side with the monthly practices that are
given for the specific chakras.