Sit in siddha/siddha yoni asana, or any comfortable meditation posture with the head and spine straight.
Place the hands on the knees in chin or jnana mudra. Close the eyes and relax the whole body. Take the awareness to the urethra.
Inhale, hold the breath in and try to draw the urethra upward.
This muscle action is similar to holding back an intense urge to urinate.
The testes in men and the labia in women should move slightly due to this contraction.
Try to focus and confine the force of the contraction at the urethra.
Bending a little forward during the contraction helps to isolate this point.
Hold the contraction for as long as comfortable. Exhale, while releasing the contraction and relax.
Contraindications
Vajroli/sahajoli mudra should not be practised by people suffering from urethritis (infection and inflammation of the urethra) as the irritation and pain may increase.
General Benefits
Vajroli/sahajoli mudra regulates and tones the entire uro-genital system, correcting incontinence and recurrent urinary tract infections.
Sahajoli corrects uterine prolapse. Vajroli balances testosterone levels and the sperm count, and gives control over pre-mature ejaculation.
It also helps correct impotence by toning the endocrine system and local energy structures.
Benign prostatic hypertrophy, a disorder that troubles 80 percent of men in the later part of life, is prevented.