घेरण्ड संहिता (महर्षि घेरण्ड - सप्ताङ्ग हठयोग सटीक)

66 मुद्रा
पार्ष्णिना वामपादस्य योनिमाकुञ्चयेत्ततः ।
नाभिग्रन्थिं मेरुदण्डे सुधीः संपीड्य यत्नतः ॥ 12
The wise yogi should apply pressure to the perineum
with the heel of the left foot and carefully push the navel
plexus against the spine.
मेढ्रं दक्षिणगुल्फेन दृढबन्धं समाचरेत् ।
जराविनाशिनी मुद्रा मूलबन्धो निगद्यते ॥ 13
He should tightly press the penis with the right heel. This
mudra destroys decrepitude and is called Mulabandha.
वामपादस्य गुल्फेन पायुमूलं निरोधयेत् ।
दक्षपादेन तद्गुल्फं संपीड्य यत्नतः सुधीः ॥ 14
With the ankle of his left foot the wise yogi should block
the anus, and with the right foot he should carefully press
down on the left ankle.
शनैश्चालयेत्पार्ष्णिं योनिमाकुञ्चयेच्छनैः ।
जालन्धरे धारयेत्प्राणं महाबन्धो निगद्यते ॥ 15
He should slowly move his heel about, gently contract the
perineum, and hold the breath in Jalandharabandha. This
is called Mahabandha.
महाबन्धः परो बन्धो जरामरणनाशनः ।