You can do Moolabandha (pelvic floor exercises) anywhere once you get the hang of them. But to learn them sit on the floor – ideally in a cross legged position. You can learn more about sitting comfortably in this post
First of all get comfy and relax. Let your body and mind know that you are doing something a bit new and different but that it will be good for you!
Now focus on your breathing. Let it be soft and gentle, in and out through the nose.
Next, take your awareness down to your pelvic floor and, as you breath in, draw up the pelvic floor. Then as you breathe out, relax and let go. Keep going like this. This is the basic pelvic floor exercise or Moolabandha as we say in Yoga.
As with all Yoga, start simple and don’t strain. Build up gradually, adding more repetitions or doing say 3 sets per day. This exercise will help with a number of common ailments such as stress incontinence.
You can develop the pelvic floor exercises in a few different ways.
Equal inhale and exhale
First of all equalise the breath – count the same number for the inhale and the exhale.
Then begin to work the Moolabandha/pelvic floor area in unison with the breath.
Holding the contraction
Watching the breath first and becoming relaxed.
Drawing up the pelvic floor and holding the contraction for 3 to 5 breaths then releasing.
You can learn about Mooladhara Chakra on this website