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Sit very straight. If needed, sit on a small support to elevate your buttocks slightly. Place your palms on your knees. Ensure your knees are resting on the ground. For a stable posture, you can adjust your legs—for instance, with one leg slightly forward or to the side—but the knees must remain down. Now, tuck your chin down towards your throat and chest. Position your hands comfortably on your knees. Practicing the Mudrā This is the Aśṭaṁ Mudrā, the heart āśrama mudrā. Begin by contracting and then relaxing the relevant muscles. The head remains gently lowered. The movement should be natural: contract and relax. The sensation and energy should flow down to the navel as you relax. Perform this cycle 25 times, or preferably 24 times. Guidance on Posture and Practice (Instruction given to a participant regarding seating and posture.) Now, continue. Sit up straight. Observe how others are doing it. We help each other here; you help me, and I help you. Very good. Just relax. After completing the cycles—whether 27 or 24—release the position of your knees. Close your eyes and bring your awareness to the Mūlādhāra Chakra. Important Note on Technique The Aśvinī Mudrā should not be held contracted for too long. We assume the position for the contraction, but do not pause or halt in it for an extended period. The movement should be very smooth: contract, relax; contract, relax. Holding the contraction for a long duration is a separate, advanced technique. For example, when repeating the Bīja Mantra "Lam," one might hold the mudrā in that state of focused reward. But for now, ensure you are doing the basic practice correctly. Let's do it once more properly.