Mulabhadra

Mulabandha is a yoga practice where you squeeze your butt muscles and your private parts (where you go pee) really tight, like you're trying to hold in a fart. This helps to strengthen your pelvic floor, which is important for keeping your bladder and bowels healthy, and can even make sex feel better. Sometimes people say you should imagine you're trying to lift a small, imaginary ball with your butt muscles while you do mulabandha. But remember, it's important to only do it for a short time each day and not to overdo it, especially if you are pregnant or have any health concerns.