Sahajoli /Vajroli Mudra
Sit in any comfortable meditation pose. Close the eyes and let the body settle. Take the awareness to the Urethra.
Inhale, hold the breath inwards and practise drawing the urethra upwards. This is the same sensation as if you were trying to stop urination. In fact you can practise this while urinating to become conscious of and train the muscles involved.
The testes in men and the labia in women move slightly with Vajroli/Sahajoli Mudra.
Try isolate the movement to the urethra...bending forwards a little helps.
Practise when stomach is empty. Hold each contraction for a few seconds. Start with 2 or 3 rounds and build up over time to about 10 rounds.
This mudra tones the uro-gential complex, corrects impotence, and benign prostate troubles. This mudra connects the Vajra nadi with the Bindu in the brain.