The practice of Vajroli mudra is simple yet effective and can be used as an additional technique to many other poses and practices to enhance them. For example, you can do Navasana and add Vajroli to it; or you can do the same in Paschimottanasana, in many sitting poses like Padmasana, etc. By the way, when the practice is mentioned in the context of female practice it is called Sahajoli mudra, although the difference is only in the physical side. The technique is the same in its essence.
Vajroli Mudra Posture
I mentioned that you can do the mudra in many postures but when you learn it you may want to take any pose for meditation (the lotus pose or Padmasana, Siddhasana, Vajrasana or Virasana). Place your palms on the knees; keep your spine straight but not too tensed. Close your eyes and relax.
Vajroli Mudra Technique
Focus your mind on the urethra. Inhale, and try to move the urethra upward – you will need to contract the muscles of the lower abdomen and the urethral sphincter. This contraction is just the same when you try to hold back the urge to urinate. The testes in men and the labia in women shift upward slightly when you do the contraction.
There is a more difficult form of Vajroli mudra, which is, probably, practiced in Kriya, and involves the use of a silver tube, but the description of this technique is beyond this post.
You need to hold the contraction as long as you feel comfortable, keeping the focus on urethra. You can lean forward slightly if it helps.
Exhale, release the contracted muscles, and relax.
Repeat two times. You can gradually increase the number of times as you get better at it.
I’m not sure if there is a Vajroli mudra video, so cannot advise you any.
When to Practice
Any time of the day, but preferably on empty stomach. Never practice it immediately after the meals.
Place your attention or focus on urethra or on Svadhisthana Chakra.
Vajroli Mudra Benefits
On the physical side the mudra regulates the entire uro-genital system, helping with the recurrent urinary tract infections, incontinence, and uterine prolapse (Sahajoli mudra). It is also said to correct impotence by toning the endocrine system.
On a more subtle level Vajroli mudra strongly affects Vajra Nadi – the psychic channel responsible for nourishing the reproductive organs with prana or vital energy. If you practice it regularly, you will gain control over your vital energy, which is usually lost during ejaculation.
Vajroli mudra is a very helpful tool for those who practice Brahmacharya. It can also be used in conjunction with Ashwini mudra.