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Vajroli Mudra Procedure There are 5 levels of practicing Vajroli mudra. A practitioner has to master each preceding level before attempting the higher level. Each preceding level transforms practitioners into an expert in controlling their fluids through the urogenital passage Practice 1 – Pulling Up of Muscles Begin with a seated posture, Padmasana, Siddhasana, or Sukhasana, and lengthen your spine. While breathing normally (Very Important), bring your attention to the pubic area through which the root of the penis is attached. Now with an exhalation, start pulling the muscles of the ‘pubic region’ or more precisely the ‘root of the penis’ back and upwards to the navel. (Your lower belly would also come back with this pull, that’s fine!) Hold this pull as per your ease and then release it. This counts the one round. Repeat the process for 15-20 rounds and as gradually your holding capacity improves then increase these rounds. Practice 2 – Rotation of Muscles After this, fetch your attention to the base of the penis. Now, try to rotate muscles around the base in clockwise and then in an anti-clockwise with the same number of rounds. Practice it 10 to 15 rounds per go. One can gradually increase the number of rounds. Level 2 – Movements with Breath Retention (Kumbha) This level of practice demands the external retention of breath (bahya kumbhaka), after arriving into the seating position. Practice 1 – Pulling Up of Muscles Perform Uddiyana bandha – by up and inside pulling of abdominal muscles towards the spine. Now, go for Jalandhar bandha or chin lock, which assists in the external retention of the breath. Make sure not to breathe throughout the practice. Focus on the root muscles of the penis or around the urethral sphincter. Now, pull those muscles upward and hold for a few seconds or minutes and then release gently. Practice as long as it remains comfortable. Then release the uddiyana & then Jalandhar bandha one by one and breathe normally. Practice 2 – Rotation of Muscles Concentrate on the base of the penis. After exhalation, perform uddiyana and jalandhara bandha. Now, try to rotate the vicinity muscles of base of the penis in clockwise and then in an anticlockwise, as in level 1. Begin with 10 to 15 rounds per go and gradually practice as many rounds possible. Without overstraining the practice, release both locks gently and breathe normally. Level 3 – Movements with Naukasana Due to the advancement in practice, practitioners with mastery over the first and second levels can perform this level. Naukasana or boat pose needs to be acquired to proceed with this practice. By lying down in Shavasana breathe normally and relax. Bring your legs into a specific angle to the ground, keeping legs straight. Now, raise your thorax upward and form a V-shaped pose. Lifting of legs and thorax put immense pressure on the abdominal muscles. Use your hands to support the pose and breathe normally. Now, from here perform the PRACTICE 1 and PRACTICE 2 as stated in the FIRST level. Perform as long as it goes and gently releases to come back in lying position, then relax.