Sitting with your legs crossed, bring your right heel as close to your groin as you can. With your eyes closed, begin contracting your anal sphincter muscles. Imagine as you are contracting that you are drawing your rectum upward into your abdomen. Hold this position for ten seconds, then slowly release while you exhale. Repeat this process ten times.
Moola means "root." The root chakra is the source of all energy in the body. Learning to regulate prana in this region will enable you to consciously direct your creative forces to the achievement of all your desires. Performing this bandha can help with a wide range of health conditions including hemorrhoids, urinary incontinence, and sexual function problems.
Pranayama exercises and bandhas bring your attention into your body and use your intention to move energy consciously. All success in life derives from this ability to consciously acquire, store, and release energy.
Learning to harness the power of your intention is the essence of the Law of Intention and Desire. The ability to direct your prana—your life energy—to eliminate toxicity from your body enables you to do less and accomplish more.
Not wasting your energy resisting the flow of your life force is the essence of the Law of Least Effort. Conscious breath work through pranayama and conscious energy management though bandhas teach you fundamental skills in governing the vital energy in your body. Pranayama breathing exercises and energy-regulating bandhas are fundamental practices that teach you how to manage your life energy efficiently and effectively.
The practice of yoga is practice for life. Learning these fundamental skills will serve you in all aspects of your life.
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