HOW TO SUPERCHARGE YOUR WHOLE BODY?

 

MAHA BHEDA MUDRA

(THE GREAT SEPARATING ATTITUDE)

• ASSUME UTTHANPADASANA AS DESCRIBED FOR MAHA MUDRA.
• KEEP THE BACK STRAIGHT.
• RELAX THE WHOLE BODY.
• TAKE A DEEP BREATH IN.
• WHILE EXHALING, LEAN FORWARD AND CLASP THE RIGHT BIG TOE WITH BOTH HANDS.
• RETAIN THE BREATH OUTSIDE AND PERFORM JALANDHARA, UDDIYANA AND MOOLA BANDHAS.
• ROTATE THE AWARENESS SUCCESSIVELY FROM THE THROAT, TO THE ABDOMEN, TO THE PERINEUM, MENTALLY REPEATING, "VISHUDDHI, MANIPURA, MOOLADHANA. THE AWARENESS SHOULD REST ON EACH CHAKRA FOR ONLY ONE OR TWO SECONDS AND THEN MOVE TO THE NEXT IN SMOOTH FLOW.
• RELEASE MOOLA BANDHA, UDDIYAN AND JALANDHARA.
• WHEN THE HEAD IS RAISED, INHALE AND RETURN TO THE UPRIGHT POSITION.
• EXHALE AND RELAX.
• THIS IS ONE ROUND.

BREATHING

ONE ROUND IS EQUIVALENT TO TWO COMPLETE BREATHS. THE LENGTH OF THE BREATH SHOULD BE EXTENDED GRADUALLY.

DURATION

PRACTICE 3 TIMES WITH THE LEFT LEG FOLDED, THEN WITH THE RIGHT LEG FOLDED AND THEN WITH BOTH LEGS OUTSTRETCHED.

TIME OF PRACTICE

IN THE EARLY MORNIG WHILE THE STOMACH IS COMPLETELY EMPTY.

 

BENEFITS

MAHA BHEDA MUDRA HAS A PROFOUND INFLUENCE AT A PRANIC LEVEL. IT INFLUENCES MOOLADHARA, MANIPURA AND VISHUDDHI CHAKRAS, HARNESSING THEIR ENERGIES TO INDUCE CONCENTRATION OF MIND AND MEDITATION. MAHA BHEDA SUPPLEMENTS AND FOLLOWS MAHA MUDRA, TOGETHER THEY SUPERCHARGE THE WHOLE BODY - MIND COMPLEX.

PRACTICE NOTES

BEFORE COMMENCING THIS PRACTICE, THE PRACTITIONER SHOULD BE FAMILIAR WITH THE TECHNIQUES OF JALANDHARA, UDDIYANA AND MOOLA BANDHAS AND BAHIR KUMBHAKA.

THIS PRACTICE SHOULD BE ATTEMPTED ONLY UNDER THE GUIDANCE OF A COMPETENT TEACHER.

MAHA VEDHA MUDRA 

(THE GREAT PIERCING ATTITUDE)

 

• SIT IN PADMASANA, RELAX THE BODY AND CLOSE THE EYES.
• PLACE THE PALMS OF THE HANDS ON THE FLOOR BESIDE THE THIGHS WITH THE FINGERS POINTING FORWARD OR MAKE FISTS WITH THE KNUCKLES FACING DOWN.
• THE ARMS SHOULD BE STRAIGHT BUT RELAXED.
• INHALE SLOWLY AND DEEPLY.
• RETAIN THE BREATH INSIDE.
• RAISE THE BODY BY PLACING ALL THE WEIGHT ON THE HANDS AND STRAIGHTENING THE ARMS.
• GENTLY BEAT THE BUTTOCKS ON THE GROUND 3 TIMES, KEEPING THE AWARENESS AT THE PERINEUM.
• THE BUTTOCKS AND THE BACK OF THE THIGHS SHOULD TOUCH THE GROUND SIMULTANEOUSLY. THE SPINE MUST BE KEPT STRAIGHT.
• GENTLY REST THE BUTTOCKS BACKON THE FLOOR. EXHALE.
• THIS IS ONE ROUND.
• WHEN THE BREATHING RETURNS TO NORMAL, REPEAT THE PROCESS. 
• PRACTICE 3 ROUNDS.

BREATHING

INHALE DEEPLY IN THE STARTING POSITION. RETAIN THE BREATH INSIDE WHILE RAISING AND LOWERING THE BUTTOCKS. EXHALE ONLY AFTER THE BODY HAS BEEN FINALLY LOWERED TO THE FLOOR.

AWARENESS 

PHYSICAL - ON RETAINING THE BREATH WHILE LIGHTLY BEATING THE BUTTOCKS.

SPIRITUAL - ON MOOLADHARA CHAKRA.

PRECAUTIONS

BEAT THE BUTTOCKS VERY GENTLY. IT IS IMPORTANT TO USE A THICK MAT TO AVOID INJURY. DO NOT LET THE COCCYX (TAILBONE) LAND DIRECTLY ON THE FLOOR. THE BACKS OF THE LEGS AND BUTTOCKS SHOULD HIT THE FLOOR SIMULTANEOUSLY. THIS CUSHIONS AND DISTRIBUTES THE IMPACT OVER A WIDE AREA.

 

BENEFITS

THIS IS A POWERFUL PRACTICE FOR INTROVERTING THE MIND. IT AWAKENS PSYCHIC FACULTIES AND THE KUNDALINI WHICH RESIDES IN MOOLADHARA CHAKRA.

PRACTICE NOTES

IF PADMASANA HAS NOT BEEN MASTERED THIS PRACTICE CAN BE PERFORMED WITH THE LEGS OUTSTRETCHED, ALTHOUGH THIS METHOD IS LESS EFFECTIVE.

ASHWINI MUDRA

(HORSE GESTURE)

TECHNIQUE 1

• SIT IN ANY COMFORTABLE MEDITATION ASANA.
• CLOSE THE EYES AND RELAX THE WHOLE BODY.
• BECOME AWARE OF THE NATURAL BREATHIG PROCESS.
• TAKE THE AWARENESS TO THE ANUS.
• RAPIDLY CONTRACT THE ANAL SPHINCTER MUSCLES FOR A FEW SECONDS WITHOUT STRAINING, THEN RELAX THEM.
• CONFINE THE ACTION TO THE ANAL AREA.
• CONTRACTION AND RELAXATION SHOULD BE PERFORMED 10 TO 20 TIMES, SMOOTHLY AND RHYTHMICALLY.
• GRADUALLY MAKE THE CONTRACTIONS MORE RAPID.

TECHINIQUE 2

• SIT IN ANY COMFORTABLE MEDITATION ASANA.
• CLOSE THE EYES AND RELAX THE WHOLE BODY.
• INHALE SLOWLY AND DEEPLY WHILE SIMULTANEOUSLY CONTRACTING THE ANAL SPHINCTER MUSCLES.
• PRACTICE ANTAR KUMBHAKA (INTERNAL BREATH RETENTION) WHILE HOLDING THE CONTRACTION OF THE ANAL SPHINCTER MUSCLES AS TIGHTLY AS POSSIBLE WITHOUT STRAIN.
• EXHALE WHILE RELEASING THE CONTRACTION OF THE ANUS.
• PERFORM 5 TO 10 ROUNDS.

AWARENESS

PHYSICAL - ON ANAL CONTRACTION AND RELAXATION.

SPIRITUAL - ON MOOLADHARA CHAKRA.

BENEFITS

THIS PRACTICE STRENGTHENS THE ANAL MUSCLES. IT PREVENTS THE ESCAPE OF PRANIC ENERGY AND REDIRECTS IT UPWARD FOR SPIRITUAL PURPOSES.

NOTES 

ASHWINI MEANS "HORSE". THE PRACTICE RESEMBLES THE MOVEMENT A HORSE MAKES WITH ITS SPHINCTER IMMEDIATELY AFTER EVACUATION OF THE BOWELS.

YOGA MUDRA

(ATTITUDE OF PSYCHI UNION)

• 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 FROM THE HIPS.
• SYNCHRONIZE THE MOVEMENT WITH THE BREATH, SO THAT THE FOREHEAD JUST TOUCHES THE FLOOR IN YOGAMUDRASANA AS THE AIR IS FULLY EXPELLED FROM THE LUNGS.
• SIMULTANEOUSLY, FEEL THE BREATH GRADUALLY DESCENDING FROM AJNA TO MOOLADHARA CHAKRA.
• RETAIN THE BREATH OUTSIDE FOR A FEW SECONDS WHILE CONCENTRATING AT MOOLADHARA CHAKRA.
• INHALING, RAISE THE TRUNK TO THE VERTICAL POSITION.
• BE AWARE OF BREATH MOVING UPWARD FROM MOOLADHARA TO AJNA CHAKRA.
• ALL THE MOVEMENTS SHOULD BE PERFORMED IN A HARMONIOUS, SMOOTH AND SYNCHRONIZED MANNER.
• REMAIN IN THE UPRIGHT POSITION, HOLDING THE BREATH FOR A FEW SECONDS AND CONCENTRATE ON AJNA CHAKRA.
• EXHALE SLOWLY, MOVING THE AWARENESS BACK DOWN THE SPINE TO MOOLADHARA CHAKRA.
• THIS IS ONE ROUND.

IMMEDIATELY START ANOTHER ROUND, PERFORMING A LIGHT MOOLA BANDHA WITH THE BREATH HELD OUTSIDE AND THE AWARENESS AT MOOLADHARA CHAKRA. BEGINNGERS MAY TAKE A FEW NORMAL BREATHS BEFORE STARTING THE NEXT ROUND.

PERFORM 3 TO 10 ROUNDS.

BREATHING

THE RESPIRATION SHOULD BE AS SLOW POSSIBLE WITHOUT THE SLIGHTEST STRAIN.

AWARENESS

PHYSICAL - ON SYNCHRONIZING THE MOVEMENT OF THE BODY WITH THE BREATH.

SPIRITUAL - ON MOOLADHARA AND ANJA CHAKRAS.

BENEFITS

THE PRACTICE MASSAGES THE ABDOMINAL ORGANS AND STRETCHES THE BACK, CONTRIBUTING TO GOOD GENERAL HEALTH. IN ADDITION, IT IS AN EXCELLENT PREPARATORY PRACTICE FOR MEDITATION, ENGENDERING A SENSE OF RELAXATION. IT RELIEVES ANGER AND TENSION, INDUCING TRANQUILLITY. IT DEVELOPS AWARENESS AND CONTROL OF PSYCHI ENERGY AND IS USED TO AWAKEN MANIPURA CHAKRA.

VARIATIONS

• THE HANDS MAY ALSO BE PLACED:
• ON THE HEELS OF THE FEET, WITH THE ELBOWS POINTING OUT TO THE SIDES.
• PALMS DOWN ON THE SOLES OF THE FEET.
• PALM TO PALM WITH THE FINGERS POINTING UPWARD IN THE MIDDLE OF THE BACK (THIS IS HAMSA OR SWAN MUDRA).

PRACTICE NOTES

PEOPLE WITH STIFF BACKS AND THOSE UNABLE TO SIT IN PADMASANA COMFORTABLY MAY PERFORM THE PRACTICE FROM SUKHASANA OR VAJRASANA. IF ADOPTING THE LATTER, BEND FORWARD INTO SHANSHANKASANA WITH THE HANDS CLASPED BEHIND THE BACK. IF VAJRASANA IS STILL UNCOMFORTABLE, THE KNEES MAY BE SEPARATED SLIGHTLY, ALLOWING THE CHEST TO COME CLOSER TO THE FLOOR.

NOTES

YOGA MUDRA IS SO CALLED BECAUSE IT UNITES THE INDIVIDUAL CONSCIOUSNESS WITH THE SUPREME CONSCIOUSNESS, OR THE OUTER NATURE WITH THE INNER NATURE.

MANDUKI MUDRA

GESTURE OF THE FROG

• SIT IN BHADRASANA. IF POSSIBLE WITHOUT STRAINING, ADJUST SO THAT THE TOES ARE POINTING OUTWARD.
• THE BUTTOCKS SHOULD REST ON THE FLOOR.
• A FOLDED BLANKET MAY ALSO BE PLACED UNDERNEATH THE BUTTOCKS TO APPLY FIRM PRESSURE TO THE PERINEUM, STIMULATING THE REGION OF MOOLADHARA CHAKRA.
• PLACE THE HANDS ON THE KNEES, HOLDING THE SPINE AND HEAD STRAIGHT.
• CLOSE THE EYES AND RELAX THE WHOLE BODY.
• THIS IS MANDUKI ASANA.
• OPEN THE EYES AND PERFORM NASIKAGRA DRISHTI.
• WHEN THE EYES BECOME TIRED, CLOSE THEM FOR FEW SECONDS.
• CONTINUE THE PRACTICE FOR 5 MINUTES, UNTIL THE MIND AND SENSES BECOME INTROVERTED.

BREATHING

BREATHING SHOULD BE SLOW AND RHYTHMIC.

AWARENESS

PHYSICAL - ON THE NOSETIP.

SPIRITUAL - ON MOOLADHARA CHAKRA.

BENEFITS

MANDUKI ASANA IS A COUNTERPIECE FOR CROSS-LEGGED MEDITATIVE ASANAS. MANDUKI MUDRA ACTIVATES MOOLADHARA CHAKRA. IT CALMS THE DISTURBANCE AND FLUCTUATIONS OF THE MIND AND BALANCE IDA AND PINGALA NADIS, LEADING DIRECTLY TO MEDITATION.

PRACTICE NOTES

MANDUKI MUDRA IS AN ADVANCED VARIATION OF NASIKAGRA DRISHTI. IT SHOULD BE PERFORMED IN MILD LIGHT SO THAT THE TIP OF THE NOSE CAN BE SEEN CLEARLY.

NOTES

THE WORD MANDUKI MEANS "FROG". THIS MUDRA IS SO NAMED BECAUSE THE SITTING POSTURE RESEMBLES A FROG AT REST. THIS PRACTICE ALSO GIVES THE BESIS FOR THE KRIYA OF THE SAME NAME.