Hold
- Keep the contraction localized.
- Relax the rest of your body.
Steps
Support
In Sukhasana: buttocks and contact surfaces of the crossed legs.
Activate
- Inhale; hold your breath and lift the urethral region.
Release
- Exhale and release completely.
- Breathing
- Hold after inhaling.
- Gaze
- Close your eyes.
- Duration
- Start with a few seconds; hold while comfortable.
- Rounds
- 3 contractions; gradually increase to 10.
Adapt
Adaptations
- Cushion or blanketRaise your hips above your knees to support your seat.
- ChairKeep your torso upright and hands resting on your knees.
Variations
- Sahajolī, the name for the same urethral technique for women.
- Contract for 10 seconds; release for 10.
- Raised legs and head variation: support yourself on both hands, with your legs and head raised.
Signals of effort
- Breath held during the contraction.