Step 1: Mula Bandha (Internal Seal)
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Step 1: Internal Seal -
Mula Bandha
Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 104 - 105
गुदं पार्ष्ण्या तु संपीड्य वायुमाकुञ्चयेद् बलात् ।
वारं वारं यथा चोर्ध्वं समायाति समीरणः ॥ १०४ ॥
प्राणापानौ नान्दबिन्दू मूलबन्धेन च्चैकताम् ।
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.
Technique
- Keep the left heel between the genitals and anus.
- Contract the anus.
- Contract the intestines near the navel such that it touches the back
- Keep the right heel pressed on the genitals
