Kundalini.Tantra.by.Satyananda.Saraswati

For men:
Key to exact location of contraction points:
1. Vajroli mudra (penis)
2. Moola bandha (between anus and scrotum; perineal body)
3. Ashwini mudra (anal muscles/sphincters).
Practice 1. Chakra location
For men :
Sit in siddhasana or any asana in which the heel is pressed into the perineum. Close
your eyes, relax completely and become aware of your whole physical body. Move your
awareness to the point of contact between the heel and perineum, midway between the
testes and the anus. Become intensely aware of the distinct pressure exerted on the
perineal body. Center yourself at the pressure point. Now become aware of your breath.
Feel or imagine that you are breathing in and out of this pressure point. Feel the breath
moving through the perineal body, becoming finer and finer, so that it pierces the point
where mooladhara chakra is located. You will feel it as a psychophysical contraction.
Say mentally, "mooladhara, mooladhara, mooladhara". Maintain awareness of the
perineal body and the breath for up to 5 minutes.