Practice Mula bandha

Practice Mula bandha 1. Sit in a comfortable meditative pose, preferably siddhasana (with one foot into root chakra, see diagram). Close the eyes, make sure the body is completely relaxed and the spine is erect. For men, the area just inside the perineum has to be contracted, so it is best to concentrate on this area for a few minutes. Women should concentrate on the cervix, as it is the cervix and vaginal muscles which have to be contracted. After a few minutes of concentration, start to gradually contract and release the muscles of the perineum/cervix. Contraction should last for a few seconds. Keep the breath normal. Contract, release twentyfive times. 2. Prepare as above. Contract the muscles of the perineum/cervix and hold. Hold the contraction for sixty seconds, then release. Practice five times. 3. Start off with a gentle or partial contraction. Contract just a little and hold without releasing. Then contract a little more. Continue like this, gradually increasing the tension and contraction ten times until full contraction is reached. Hold the full contraction for sixty
seconds and try to breathe normally. 4. Notice what happens when you activate mula bandha. Is it possible to contract and lift the pelvic floor and breath at the same time? Try it.
5. Take about a 30 minute period during your day and try to maintain mula bandha for the full
half hour. How many times did you come out of mula bandha?
From : ashtanga yoga manual