Those who have been practising the prana-yama lessons regularly according to the instructions that we have given will be fully familiar with this bandha2. For the purposes of locating the manipura chakra and kshetram the technique is as follows: Sit in a comfortable position, preferably one of the traditional meditative asanas, with the knees flat on the ground3. Perform uddiyana bandha. Be aware of the navel.
Practise a number of rounds for about 5 minutes.
Then stop uddiyana bandha.
Fix your attention on the blood pulse at the navel. You should distinctly feel it.
After a few minutes, transfer your attention to the manipura chakra trigger point in the spine;
if necessary you can physically locate this region with your finger as described under the previous heading 'Location'.
Try to feel the blood pulse at this point.
Continue in this manner for a few minutes.
Then if you have time, again do a few more rounds of uddiyana bandha.
Then again be attentive to the blood pulse at the manipura kshetram and chakra for a few minutes each.
Repeat the entire process again if you have time. Then proceed to stage 2.
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