Jalandhar Bandh
• Assume a sitting posture, preferably Padmasana or Sukhasana.
• Both the knees should firmly touch the ground.
• Place the palms of straightened hands on the knees.
• Close the eyes and relax the body.
• Take a deep inhalation, hold the breath inside and bend the head forward — downward. Now press the chin tightly into the sternum.
• Pull the shoulders up and bend them forward into a rounded shape, while keeping the hand straight and palms firm on the knees.
• Continue to remain in this pose as long as you can.
• Now relax the shoulders and arms, slowly raise the head and exhale.
• Repeat the procedure after the normal breathing is achieved.
• This exercise can also be performed in standing position.
Uddiyana Bandh
• Sit in a comfortable meditative pose.
• Both the knees should rest on the ground firmly, and palms over them.
• Close the eyes and relax the whole body.
• Exhale completely and hold the breath outside.
• Perform Jalandhar bandh.
• Now suck in the abdomen, raise the diaphragm and expand the chest; abdominal wall is now flattened against the spine and a hollow cavity is formed.
• When you can no longer hold the breath, relax the muscles and allow the air to enter the lungs in a long slow inhalation and return to basic relaxing position.
• Breath normally and then repeat the whole procedure.
This exercise can be practised in the standing position too.
Moot Bandh
This exercise may be performed in standing, sitting, or lying position, but the best posture is Siddhasana or Mool bandh asana, because in this posture heel is being pressed into the perineum and thereby automatically it helps in the performance.
• Sit in Siddhasana with knees touching the ground and palms on the knees.
• Take a deep inhalation, hold the breath inside and perform Jalandhar bandh.
• Now try to contract the ring of muscles around the anus tightly and up, thereby causing the whole pelvic region to contract.
• Retain the posture for the easily possible maximum length of time along with breath retention.
• Then release the perineal contraction, raise the head slowly and then slowly exhale.
• Repeat the process 4-5 times.