The Muladhara is the base from which the three main nadis, ida, pingala and sushumna, emerge. It is associated with the physical processes of spiritual creation. Within this chakra the kundalini rests, waiting to be aroused and brought back up to the source from which it originated.
Muladhara is positioned close to anus, at the perineum, and it has four petals which match the consciousness of greatest joy, natural pleasure, delight in controlling passion, and blissfulness in concentration.
The energy that was unleashed in creation, called the Kundalini, lies coiled and sleeping in the Muladhara, and it is the purpose of this exercise arouse this energy, and cause it to rise back up through the increasingly subtler chakras, until union with the Sahasrara chakra at the crown of the head.
Muladhara is the chakra that draws down spritual energy and causes it to assume a physical existence. It is like the negative pole in an electrical circuit, which provides the potential for the evolution of form.
Within this chakra resides sleeps the kundalini shakti, the great spiritual potential, waiting to be aroused and brought back up to the source from which it originated.
How To Exercise the Muladhara
Start by squeezing the muscles between your genitalia and your anus. If you need to look in an anatomy book to get this right, by all means do so at a library or online. Count 3 seconds. Then release and relax. Keep repeating this until you feel the muscle is getting tired.
Try to do 3 to 5 sets of counting to 3 and releasing. Then you can lengthen the time as the muscle gets stronger.
Practice this many times a day. When you feel proficient at finding the exact muscle and you see the results, you can choose for your own body how many times a day you should do this and how long to count. Some people prefer to squeeze 5 to 10 seconds.
Relax in between.
If it helps you to breathe with this, exhale and squeeze, and then inhale and relax the entire area.
You can do this without anyone even being aware of it. So, you can be working on your Root Chakra while doing other chores or while sitting in long meetings