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 ।