Hello everyone,
this is my first threat to an english forum, so please forgive me if my english is not the best 
My question is about a book I found which sais much about the PC muscle (Pubococcygeus muscle) and how to use it to activate Kundalini. It recommends to strengthen this muscle by contracting it. Further there are some exercises similar to yoga which help to open the chacras so the energy “produced” by the PC muscle can flow freely to the head and crown-chacra. One meditation in the book describes how to do this systematically: Sitting upright while contracting the muscle and breathing in. Relaxing the muscle while breathing out. The eyes should look to the root of the nose (closed). (very brief explanation).
I think my problem with this exercise is that my chacras are not open. Always when I contract the PC muscle there is a feeling like fear in my lower stomach and sometimes a feeling of sadness in my throat. Are there some simple Yoga exercises which could help me to open my chacras because I’m not sure if the exercises described in the book are appropriate to do this. If it’s allowed I’d like to link this book to show you the exercises (it’s free). Although it’s written in german maybe the pictures resemble to some yoga exercises.
Do you know a form of Yoga similar to what I’ve explained so far?
Thank you and greetings from germany 
Enso
