Mula bandha (root lock)

With the left heel, firmly press the kandasthana which is between the rectum and the genitals and pull the heel in tightly in order to close the anus. Pull in the stomach firmly and press it against the bones in the back (the spine). Bring in the right heel and place it on top of the genitals. Firmly push both heels into the dam, pull the inside of the dam tightly, and move your lower abdomen forward and backward. Benefits: By practicing mula bandha, prana-vayu, apana-vayu, hridayadhvaní and vírjabindu unite, resulting in yogic benefits. Because of this, we can conquer the prana vayu and bring it under our control. “This forces the apana vaya to flow upward instead of migrating downward toward the anus, which can cause weakness. That is why it is called mula bandha.” According to the general usage of yogis, mula means bad breath (prana), which can cause the muscles of the lower abdomen to weaken. Explanation: mula bandha and apāna vayu are of course not bad, but if one allows the movement of apana vayu to take over without control, he can lose a lot of energy and this causes the abdominal wall to weaken. The union of prana and apana and their entry into susumna is a prerequisite for samadhi; hridajadhvaní is the anahata sound produced in the heart; and the vírja-bindu is the seed, the male reproductive tissue. Special effects: The union of prana-vayu and apana-vayu reduces the frequency of passing urine and stool. Those who practice regularly feel youthful even in their old age. With this exercise (while holding the breath), we can awaken the Kundalini.