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मूलाधारबन्धः

Target

perineum, which is the area between your anus and genitals. Your pelvic floor muscles support your bladder, bowels, and womb.

क्रिया

Kegels involve contracting the muscles at the center of the perineum and “lifting” the pelvic floor (while inhaling if synchronizing with breath). Hold for 3 seconds. Then exhale if synchronizing with breath.
One way to get the feel for this exercise is to practice stopping your urine mid-flow.