Yoga Practice Name
Yoga Mudra
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Yoga Practice Type
Hatha Yoga Category
Mudra
Steps and Description
- Sit in padmasana.
- Take hold of one wrist behind the back. Close the eyes and relax the whole body.
- Bring the awareness to mooladhara chakra (slight moola bandha may also be performed.) Inhale slowly and feel the breath gradually rising from mooladhara to ajna chakra.
- Retain the breath for a few seconds and concentrate on ajna chakra.
- Exhale slowly while bending forward, synchronising the movement with the breath so that the forehead just touches the floor as the air is fully expelled from the lungs.
- Final position is yogamudrasana (see chapter Padmasana Group of Asanas).
- Simultaneously, feel the breath gradually move downward from ajna to mooladhara chakra.
- Retain the breath outside for a few seconds while concentrating on mooladhara chakra.
- Inhale, raise the trunk to the vertical position and be aware of the breath moving upward from mooladhara to ajna chakra.
- All these movements should be performed in a harmonious, smooth and synchronised manner.
- Remaining in the upright position, hold the breath for a few seconds while concentrating on ajna chakra.
- Exhale slowly, moving the awareness back down the spine with the breath to mooladhara chakra and relax.
Contraindications
- People suffering from sciatica, high blood pressure, pelvic inflammatory disease or an other serious abdominal ailment should avoid this practice.
General Benefits
- This practice gives all the benefits of yogamudrasana.
- In addition it is an excellent preparatory practice for meditation.
- The pressure along the abdomen and chest created by the legs and heels calms the adrenal system, engendering a sense of relaxation. It relieves anger and
tension, inducing tranquillity, and develops awareness and
control of psychic energy.
Benefits for Disease
Depression