Kundalini.Tantra.by.Satyananda.Saraswati

perform jalandhara bandha, then moola bandha. Before exhaling, release moola bandha,
then jalandhara bandha.
Stage 2:
Contract and release moola bandha rhythmically. About one contraction per second is
reasonable, or if you wish, you can synchronize the contraction with the heart
beat. Again, ensure that the contraction is focused at the exact trigger point and at the
anus. Direct all your attention to the point of contraction. Practise for a few minutes daily.
Stage 3:
Leave all physical contraction. Try to feel the pulse beat at the trigger point, or try to
contract the point mentally. Direct all your attention to the mooladhara chakra area. The
practice is the same as stage 2, but without physical contraction. Continue for as long as
you have time to spare. With practice, you will be able to locate the trigger point of
mooladhara chakra exactly, merely through thought.
Practice 3: Nasikagra drishti
This practice is also called agochari mudra (the gesture of invisibility).
Nosetip gazing
Sit in any meditative pose with the spine erect and the head facing forward. Close
your eyes and relax your whole body for some time. Then open your eyes and focus them
on the nosetip. Do not strain your eyes, but try to fix your gaze on the tip of the nose.
Respiration should be normal. When the attention of both eyes is focused on the nosetip,