Ashwini Mudra

How to do : For this sit either in Sukhasan or in Vajrasan. You may practice this in thie lying pose, keeping th elegs folded in such a way that the heels touch the buttocks, contract the anus and release it. Repeat many times. Contraction and dilation of the anus removes constipation, enables the yogi to master Apana Vayu and helps to unfold Muladhara Chakra or the basal plexus.