Kundalini.Tantra.by.Satyananda.Saraswati

Practice 4: Sahajoli (for women)
Sit comfortably in siddha yoni asana, preferably with a thin cushion or folded blanket
beneath the buttocks. Make sure your foot is perfectly clean before you place the heel
inside the vaginal entrance. Close your eyes and relax. Contract the muscles of the vagina
and then relax them several times in succession. Gradually increase the contraction until
it becomes more intense and deep. Hold the contraction for 10 seconds, release for 10
seconds and continue like this, mentally repeating, 'swadhisthana, swadhisthana,
swadhisthana'. Continue for a few minutes.
Note: This practice is also known as ohji mudra.
Practise
The sadhana (practices 1-4) for awakening swadhisthana chakra, should be perfected
over a period of one month. It should be kept in mind that swadhisthana is the switch for
bindu visarga, and therefore, the sadhana for swadhisthana also brings about a
simultaneous effect on and awakening of bindu.You can also continue the sadhana for
ajna and mooladhara chakras.
Month 4
Chapter 7
Practices for Manipura Chakra
There are several methods of awakening manipura chakra. According to hatha yoga,
manipura is directly connected with the eyes. Ajna chakra and manipura chakra are very
closely related to one another in the same way that vision and willful action are
interdependent processes. Therefore, the practice of trataka brings about manipura
awakening as well as ajna chakra awakening.
Although tantra is not against any particular diet, when manipura chakra is to be
awakened, the diet has to be very pure, and at certain stages, fasting may be necessary as
well. If manipura is awakened when the diet is faulty, harmful reactions may take place.
Because manipura is the center of the digestive fire, disorders of the gastrointestinal
system are corrected by manipura sadhana.
The major constituents of manipura sadhana are uddiyana bandha and nauli kriya.
Uddiyana bandha is the contraction of the abdomen and the control of the muscles of the
abdominal wall, as well as control over the small and large intestines and the other
digestive and visceral organs. The functions of the liver, gallbladder, spleen, pancreas and
stomach are brought into harmonious and controlled interaction when uddiyana bandha is
perfected. However, agnisar kriya must be mastered before uddiyana is attempted.