If you don’t know how to access the pelvic floor, think of it as the space between the pubic bone and the tailbone. Initially you may need to contract and hold the muscles around the anus and genitals, but really what you want is to isolate and draw up the perineum, which is between the anus and genitals. Do not hold your breath. Engaging mula bandha while doing yoga poses can give the postures an extra lift.

To find this neutral position, explore the potential placement of the pelvis. Stand upright with your feet together and your arms by your sides. As you inhale, draw the hips and buttocks slightly backward and increase the curvature in the lumbar spine. This is an anterior tilt.For the male it is the upward turning of the space about one inch above the perineum. The perineal space actually becomes indented, domed, or sucked in and up creating empty space for the front of the pubic bone and sacrum to move toward each other. It is the same for the female except that the center of the action occurs at the cervix being drawn up and in.

Sit on the floor in a comfortable, cross legged position. If possible, place the heel of one foot at the perineum, right between the anus and the genitals.Do this several times, and begin to notice that when the pelvis is in the anterior position, the muscles in the lower back tighten and the inner groins shorten.If you notice that only your anus is contracting, try to relax it. The isolation of the anal sphincter is a separate action, called ashvini mudra.

The perineum is the muscular body between the anus and the genitals. By slightly contracting the pubo coccygeal muscle, which goes from the pubic bone to the tail bone, we create an energetic seal that locks prana into the body and so prevents it from leaking out at the base of the spine.Once you isolate mula bandha,You can practice mula bandha in conjunction with yoga breathing, or pranayama, by slowly contracting the pelvic floor while inhaling for five counts

Padmasana Yoga Asana | Asana in Padma ( Lotus Pose) | Yoga in Padmasana

It is an established posture of the Hindu Yoga tradition. The position is said to resemble a lotus, to encourage breathing proper to associated meditative practice.This Yoga Pose has a lot of benefits such as giving a relaxing effect, increasing awareness and attentiveness, stimulating body parts and processes

Bend you right knee and bring the lower leg up into a cradle: The outer edge of the foot is notched into the crook of the left elbow, the knee is wedged into the crook of the right elbow, and the hands are clasped outside the shin. Lift the front torso toward the inner right leg so the spine lengthens.

This is not always easy for Westerners to master. It may take time for the ligaments to become extended so that the Lotus Pose is comfortable. If one cannot master the Lotus Pose, any of the other seated poses will do quite well for the purpose of meditation.

Padmasana comes foremost. It is the best Asana for contemplation. Rishis like Gheranda, Sandilya, speak very highly of this vital Asana.Then place the right foot on the left thigh and the left foot on the right thigh. Place the hands on the knee joints. You can make a fingerlock and keep the locked hands over the left ankle.

Perfrom from the a soft pressing on the outsides of the upperlegsvon to shift the legs closer together,pull the ancles of the student as far as possible outside.It is an advanced pose, however, and should be approached with caution by novices.

Next swing the leg across in front of your torso, swiveling from the hip and not the knee, and nestle the outside edge of the foot into the inner left groin.Again swivel into position from the hip joint, pressing the heel against the lower belly, and arrange the sole perpendicular to the floor. Draw the knees as close together as possible. Use the edges of the feet to press the groins toward the floor and lift through the top of the sternum.

Padmasana Benefits:

1.It’s very suitable for meditation and an be used until one learns to do Padmasana with ease.

2.It also improves digestion and helps in concentration and relaxation of mind.

3.It relaxes the body and mind and prepares one for Padmasana and other asanas that are based on Padmasana.

4.Ultimate hip opener.

Vajrasana (Diamond Pose) | Vajrasana Yoga | Yoga for Vajrasana | Thunderbolt Pose

In this asana first kneeling position is reached and then sat on the foreleg.Vajrasana means just like DIAMOND shape.One can sit comfortably for a prolonged period in this Asana. `Vajra` or the thunderbolt, the powerful weapon of Indra is the allegory behind this particular yoga asana. Vajrasana is also known as the Diamond Pose.The term Vajrasana is derived from two Sanskrit words Vajra means thunderbolt and Asana means pose.

The word Vajra can also translate as va means to move and ra means radiant.Therefore control of vajra nadi leads to sublimation and control of sensual energy. Vajrasana series asanas are most recommended in therapeutic yoga. There is hardly one person who has never been afflicted with sensual or digestive problems.

After certain age even waist pain is normal problem. The vajrasana series plays an important role in alleviating waist pain, spinal chord or shoulder pain.Your big toes should touch with heels apart, and the spine should be straight. Now place your hands palms down on your thighs and keep your head and eyes straight looking ahead.

This asana is also found to be good for Pranayama. The special fold of the legs forms one Bandha in Vajrasana. Consequently the blood circulation in the waist downward portions is controlled. For this reason Vajrasana is recommended after Shirshasana. Moreover, Vajrasana strengthens thigh and calf muscles.These are also quite effective during menstrual disorders and abortions like problems or even normal delivery. That is why these days various doctors recommend yoga for safe and normal delivery.

Vajrasana is one of the basic yoga postures that can be practiced by anyone, but those who are suffering from knee injuries or pain in the knee should not practice this asana. There is no time boundation for these asanas with only provision that you are on empty stomach and healthy. One can perform vajrasana even during menstruation. This relives one from pelvic strain, waist pain or burning sensation. During Vajrasana the vital energy flow is towards sahsradhara from muladhara which helps in meditation.

Do the Movement slowly and in a relaxed manner. Inhale and exhale slowly. While drawing the Abdominal region inwards and expanding the chest, focus the attention on these body parts.One should not put more than normal pressure on the back, arms, and the ankle joints while doing this asana. The person should lie completely on the back. In this position the shoulders should rest on the ground. Knees should remain together but beginners may keep their knees separately if they find it difficult to keep them together.

Vajrasana Benefits:

1.Testicles inflammation.

2.Those suffering from blood pressure will benefit from this asana.

3.Piles. Peptic ulcer.

4.Stomach disorders. It ensures digestion and prevents excess wind formation.

5.Menstrual disorders and pain.

6.It gives longevity and strengthens the spine.Digestion.