Kundalini.Tantra.by.Satyananda.Saraswati

mooladhara. Bend your head forward. Repeat mentally, "mooladhara, mooladhara,
mooladhara", and then ascend the frontal passage to bindu with ujjayi inhalation, raising
your head as you approach bindu. Retain the breath inside, and then practise yoni mudra,
closing your ears, eyes, nostrils and lips with the fingers. Allow your consciousness to
rotate in a continuous cycle, descending the spinal passage to mooladhara and rising up
the frontal passage to bindu in an unbroken loop, while you keep the breath retained
inside. Visualize a thin green snake moving through the psychic passageways. The tail of
this serpent is at bindu, and the body extends down through mooladhara and up the
frontal passage. The head is also at bindu, with the mouth biting the end of the tail. If you
watch this snake, it will start to move in a circle in the psychic passages, or it may even
go off this track and follow a new one of its own. Just watch this snake, whatever it
does. When your retention of breath is becoming exhausted, release yoni mudra, return
your hands to the knees and bring your awareness to bindu. Then descend to mooladhara
through the spinal passage with ujjayi exhalation. At mooladhara., lower your head,
repeat 'mooladhara' 3 times, and ascend the frontal passage. Practise this kriya 5 times
without a break, or for the duration of 5 breaths.
Note: Vajroli mudra and moola bandha can also be simultaneously performed with yoni
mudra.
No. 12: Shambhavi (Parvati's lotus)