Nithya Kriya - Depression

Step 3: Mūla Bandha (Internal Seal)

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Step 3: Internal Seal –

Mūla Bandha

Technique

1. Sitting in Padmāsana, put the left heel under the perineum and sit on it.(This is called Mūla Bandha)

Step 1 illustration: feet and legs position

2. Contract the abdominal muscles to expel the maximum amount of air from the Lungs

3. Hold the breath outside as long as possible

Step 3 illustration: nose holding breath

4. When you can't hold any more, slowly inhale

Step 4 illustration: repeat 11 times icon

5. Repeat this Bandha 11 times

Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105

गुदं पाष्र्ण्या तु संपीड्य वायुमाकुञ्चयेद् बलात् ।
वारं वारं यथा चोर्ध्वं समायाति समीरणः ॥ १०४ ॥

प्राणापानौ नान्दबिन्दू मूलबन्धेन च्एकताम् ।
गत्वा योगस्य संसिद्धिं यच्छतो नात्र संशयः ॥ १०५ ॥

gudaṃ pārṣṇyā tu saṃpīḍya
vāyumākuñcayed balāt |
vāraṃ vāraṃ yathā cordhvaṃ samāyāti
samīraṇaḥ || 104 ||

prāṇāpānau nāndabindū mūlabandhena
caikatām |
gatvā Yogasya saṃsiddhiṃ yacchato
nātra saṃśayaḥ || 105 ||

Akashic Revelation

Pressing the anus with the heel, (the practitioner) should forcibly draw up the vital air in such a way that the air would move upwards stage by stage. The Prana and Apana (vital airs), as also the Nada (Intellect) and the Bindu (mind), becoming one by means of the Mula-bandha, bestow the successful accomplishment of Yoga. Herein there is no doubt.