Things You'll Need:
- Yoga mat
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Step 1
Get into a relaxed sitting position. Bring your attention to and contract the perineum, the area between the anus and genital area.
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Step 2
Think about stopping the flow of urine in the middle of urination. This is contracting your perineum.
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Step 3
Inhale as you contract and hold, then exhale and release. Continue inhaling and contracting, exhaling and releasing. Do this exercise 10 times.
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Step 1
Stand with your feet hip width apart. Shoulders and torso should be slightly rounded forward.
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Step 2
Inhale deeply through your nose. Exhale completely while contracting your abdominals, emptying out as much air as possible.
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Step 3
Hold the bhanda for 5 to 10 seconds. Inhale deeply as you release the abdominal contraction. Perform this bhanda at least 10 times.
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Step 1
Sit comfortably with your spine tall and straight.
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Step 2
Inhale deeply, and bring your head slightly back, then forward, followed by tucking the chin slightly in toward the chest.
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Step 3
Breathe consciously, inhaling and exhaling deeply. This bhanda is performed during meditation or chanting.










