Hold
- Keep your buttocks relaxed.
- Keep the rest of your body relaxed.
Steps
Activate
- Relax your body and notice a few natural breaths.
- Gently contract the perineal region.
Release
- Release slowly and completely before repeating.
- Breathing
- Breathe normally, without holding or coordinating your breath with the contractions.
- Gaze
- Eyes closed.
- Duration
- Hold while breathing normally; alternatively, for as long as comfortable.
- Rhythm
- Regular contraction and release, with normal breathing.
- Rounds
- 10 repetitions of the sustained stage.
Adapt
Adaptations
- ChairPractice seated in a chair with your torso upright.
- BlanketElevate your hips on a folded blanket.
- Seated strap supportLoop a strap around your knees and lower back; stay upright.
Variations
- Preparation: contract while inhaling; release while exhaling.
- Hold after inhaling with jālandhara bandha; alternatively, hold after exhaling.
- Lift your perineum and lower abdomen while holding after inhaling.
Signals of effort
- Breath retention in the variations.
- Bring your chin toward your chest in this variation.