Kundalini.Tantra.by.Satyananda.Saraswati

For women:
Sit in siddha yoni asana or a suitable alternative. Relax your body completely and
close your eyes. Move your awareness to the lower part of the body and focus your
attention on the contact point between your heel and the opening of the vagina. Become
intensely aware of the slight but distinct pressure at this point. Center yourself at the
pressure point. Now become aware of your natural breath. Feel or imagine that you are
breathing in and out of the pressure point. Continue this for 10 deep breaths. Now bring
your awareness inside the body. From the point of external pressure, move your
awareness in towards the base of the spine. Follow the natural formation of the vagina,
moving up at a slight angle and back towards the spine until you come to the opening of
the womb. You are at the opening of the womb, about 2 or 3 centimeters inside the body,
just below the base of the spine. Focus your awareness at this point and begin to breathe
in and out from the cervix to the point of outer pressure. Breathe in and bring your
awareness to the opening of the womb. Breathe out and move again to the outer pressure
point. Somewhere in this area you will find your point for mooladhara chakra. Feel it
clearly and distinctly and mentally repeat,'mooladhara, mooladhara, mooladhara.
Maintain unbroken awareness of this point for up to 5 minutes.
Alternative practice: Locating mooladhara chakra by touch
Men should sit in a comfortable position and press one ringer onto the perineum,
midway between the anus and scrotum, then contract the muscles there. The contraction
will be felt. When they can contract those muscles without movement of the anus or
penis, the perineal body has been successfully isolated.
Women should assume a comfortable sitting or lying position and gently insert one
finger into the vagina as far as it will go. Then tighten the muscles so that the walls of the
upper vagina contract and squeeze the finger. If they can do this without contracting the
anus or the front part of the perineum (clitoris and urinary opening), then location of
mooladhara is correct.
Practice 2: Moola bandba (the permeal lock)
Stage I:
Sit in siddhasana or any other posture which applies a firm pressure in the region of
mooladhara chakra. Close the eyes and relax the whole body. Inhale deeply. Hold the
breath and contract the muscles at the mooladhara chakra region. Draw the muscles
upwards as much as you are able without excessive strain. Try to contract only the
mooladhara chakra trigger point, so that the urinary musculature in front and the anal
sphincters behind, remain relaxed. Keep your attention fixed on the exact point of
contraction. Hold this contraction for as long as possible. Then release moola bandha and
breathe normally. Practise for a few minutes daily. Jalandhara bandha (described in
chapter 9 of this section), can also be added to the practice. With breath retention,