Hold
- Keep the contraction focused on your anus.
- Keep your buttocks and the rest of your body relaxed.
Steps
Support
In Sukhāsana: sitting bones and legs resting on the floor.
Activate
- Relax and observe your natural breath for a few minutes.
- Contract your anal sphincter without straining.
Release
- Release fully before repeating.
- Breathing
- Breathe normally without breath retention.
- Gaze
- Eyes closed.
- Duration
- A few seconds contracting, then a few seconds relaxing.
- Rhythm
- Alternate smooth contractions and releases; gradually increase speed.
- Rounds
- No fixed count; repeat without straining.
Adapt
Adaptations
- BlanketElevate your hips on a folded blanket.
- ChairPractice seated in a chair with your torso upright.
- On your backLie on your back and alternate anal contractions and releases.
Variations
- Contract while inhaling, hold your breath; release while exhaling.
- Also contract your pelvic diaphragm and buttocks.
- Add anal contractions to Tāḍāsana or Sarvāṅgāsana.
Signals of effort
- Breath retention in technique 2.
- Pelvis above your head in Sarvāṅgāsana.