Kundalini.Tantra.by.Satyananda.Saraswati

Preparatory practices
A large number of asanas have a direct effect on swadhisthana chakra and help to
bring about initial purification and sensitization. We suggest that you practise shakti
bandha series, bhujangasana, shashankasana, dhanurasana and shashankbhujangasana.
Practice 1: Swadhisthana chakra location
Sit in a comfortable position. Move one finger down to the lowest end of the spine
and feel the coccyx, the tailbone. Then move the finger up about one inch, along the
sacral portion of the pelvis, and press hard for one minute. When you take the finger
away, you will experience a residual sensation. About half an inch deep into that
sensation is the location of swadhisthana chakra. Concentrate on it for 2 minutes or so
repeating mentally, 'swadhisthana, swadhisthana, swadhisthana'.
Practice 2: Kshetram location
If you feel down to the lower end of the abdomen, you will come to a bony portion at
the front part of the pelvis. This is called the pubis, and is the anatomical location of
swadhisthana kshetram. Press hard on this area for about one minute. Then remove the
finger and concentrate on the point where your finger was and repeat mentally,
'swadhisthana, swadhisthana, swadhisthana'.
Practice 3: Ashwini mudra
Sit in any meditative posture. Relax the whole body, close the eyes and breathe
normally. Contract the sphincter muscles of the anus for half a second, relax them for half
a second, then contract them again and continue like this. Try to feel the waves spreading
up to hit swadhisthana chakra. Focus your whole attention on the lower end of the spine
and feel the pressure waves. Continue this for a few minutes.
Practice 4: Vajroli mudra (for men)
Sit comfortably in siddhasana, preferably with a thin cushion or a folded blanket
beneath the buttocks. Close the eyes and relax. Try to draw the sexual organ upward by
pulling and tensing the lower abdomen and contracting the urinary system. This
contraction is similar to that which is made when the urge to urinate is controlled. Try not
to perform moola bandha or ashwini mudra at the same time. Contract for 10 seconds,
release for ю seconds and continue this alternately. Concentrate on the kshetram at the
pubis all the time, repeating mentally, 'swadhisthana, swadhisthana, swadhisthana'.
Continue for a few minutes.