This is a masculine solo sensual practice that you can do before you make love or as a breath practice to ground yourself.
Begin seated with a strong spine, eyes closed, navel tucked in, and sacrum tipped down. Then plug your feet and sacrum into the earth, which creates a tripod connected to the earth. Place your tongue on the center of the roof of your mouth until you feel your heart activate and feel full, deep and heavy. Breathe through your nose and deeply into the back of your throat, like a yogic ujjayi breath. Feel your throat wide and when you open the back of your throat, open the back of your heart as well. Press the root of your heart into your groin, so you feel your root wide and pressed into the earth, like a huge tuber bulb. Feel the sky through the top of your head. Then open your arms wide and turn the palms of your hands up towards the sun. Pull the heat of the sun through your palms into your heart, creating a fire in your heart. Then press that heat down into your groin. Pull the heat up into your third eye and crown chakra, and allow the heat to spread and purify your entire body.
After awakening that heat in your body for several minutes, exhale. Then inhale, connecting to your breath down the front of your body and into your genitals. Hold the breath at the top of the inhale and press the heat down into your genitals. And then exhale. Repeat this for several deep, full breaths.
As you continue with this breath, on the exhales, pull up with your genitals, the muscles of your perineum, and your pelvic floor. As you do this, you will move the energy up your spine. You might imagine a blue or white light moving up your spine. So the inhales will move down the front of your body and the exhales will move up your body, in a macrocosmic orbit.
For the last few minutes of the practice, you will continue circulating the breath, but this time, without the holds. You can use the end of this practice to set a powerful intention for your day.
Although anyone may find this practice to be useful, it is made available with the understanding that we are not engaged in presenting specific medical, psychological, emotional, intimate or spiritual advice. Nor is anything in this practice intended to be a diagnosis, prescription, recommendation or cure for any specific kind of medical, psychological, emotional, intimate or spiritual problem. Each individual has unique needs and this practice cannot take these individual differences into account. Each person should engage in a program of treatment, prevention, cure, or general health only in consultation with a licensed, qualified physician, therapist or other competent professional. Any person suffering from a sexually transmitted disease or any local illness of his or her sexual organs should consult a medical doctor before practicing the methods described in this practice.