Moola Bandha(perineum/cervix retraction lock)
Parshnibhaghena sampidya yonim akunchayed ghudam/
Apanam urdhvam akrshya mulabandho abhidhiyate//
Pressing the perineum/vagina with the heel and contracting the rectum so that the apana vayu moves upward it’s called moola bandha. (Chapter -3, Verse 61).
Adhogatim apanam va urdhvagam kurute balat/
Akunchanena tam prahur mulabandham hi yoginah//
By contracting the perineum the downward moving apana vayu is forced to go upward. Hatha Yogis called it as Moola Bandha. (Chapter -3, Verse 62).
Gudam parshnya tu sampidya vayumakunchayed balat/
Varam varam yatha chordhvam samayati samiranah//
Press the heel strongly against the rectum and contract forcefully and repeatedly, so that the prana energy rises. (Chapter -3, Verse 63).
Pranapanau nadabindu mulabandhena chaikatam/
Gatva yogasya samsiddhim yachchato natra samsayah//
There is no doubt that by practicing moola bandha, prana/apana and nada/bindu are joined, and total perfection gained.64