How to do: For this sit either in Sukhasan or in Vajrayana. You may practice this in the lying pose, keeping the legs 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 remove constipation enables the yogi to master Apana Vayu and helps to unfold Muladhara Chakra or the basal plexus.