Step by step methods : 1. Press the lower abdominal muscle with the right heel and place the left heel at the root of the genitals. 2. Contract the anal sphincter muscle upwards to the spine and feel the sensation that 'apana vayu' is drawn up. The exercise can be done replacing the left leg for the right one.
Benefits :
(1 )
This 'Bandha' enables the aspirant to accomplish accuracy in Pranayama. (2) The practice of this Bandha helps to maintain celibacy. (3) It kindles gastric fire, eliminates constipation and nourishes virility. (4) It awakens the Kundalini. (5 ) The aspirant of this Bandha enjoys youth for a very long time.
