Sit in Vajrasana and start spreading your knees and go as wide as you can. Place your hands on the floor in front of you and while leaning your body weight on your hands you move your hands further forward. You move forward until you are standing like a four-legged animal on your hands and knees. The toes of your feet should be touching each other
Now bend your elbows and slowly place your lower arms on the floor. Now your hips and shoulders should be on the same height, so that your back is parallel to the floor. Check once again if your knees can go any further apart and lean forward in the position to get your Moola Bandha.
Performing this posture automatically makes the Moola Bandha Mudra so that you don’t need to do any further effort. It gives you all benefits of stimulating your root chakra.
Of course you already notice that regular practice will bring you much flexibility in your legs.
Additionally this pose strengthens your arms up to the neck, your back, your hamstrings, inner thighs, knees and ankles.
The Moola Bandha Asana also brings sexual energy back into flow.
It is thus a really wholesome exercise for your whole body and mind!
While leaning forward in the posture, take care to keep your head parallel to your trunk so that you get a stretch to your neck, too.
If you have pain in arms and knees or in ankles and elbows, you can use a towel, a blanket, a small cushion or a folded yoga mat under your knees, ankles or elbows.