Yoga Mudrasana

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Preparatory Poses

  1. Padmasana

Sequence

  1. First, close your eyes and sit in padmasana.
  2. Breathe normally and allow your body to relax.
  3. Hold one wrist behind your back using your other hand.
  4. Deeply inhale.
  5. Exhale as you bend forward. Keep the spine straight.
  6. Lower your forehead to the floor (as close as possible). This is the final position.
  7. In this position, allow your whole body to relax. Take slow, deep breaths. You should feel the pressure your knees exert on your abdomen.
  8. Remain in the final position for as long as you can comfortably sustain it.
  9. Doing this posture should not strain the back, ankles, knees, or thighs. Do not force the body into this posture.
  10. Inhale and slowly return to the initial position.
  11. Repeat, this time crossing the legs the other way.

Variations

For beginners (those who have difficulty touching their forehead to the floor):
  1. Instead of sustaining the final position, raise and lower the body a few times, adjusting your breathing accordingly.

For the more advanced (those who are able to easily touch forehead to floor):
  1. Do the asana as stated, and inhale in the final position.
  2. Exhale and lower the chin to the floor and try pushing it away from the body.
  3. You can repeat this 2-3 times, making sure to inhale while the body is still and exhale as you push the chin away from the body.

Breathing

  1. Begin by inhaling slowly.
  2. Exhale as you bend forward.
  3. In the final position, continue to breathe slowly, taking deep breaths.
  4. While resuming the starting pose, inhale.

Additional Contraindications/Cautions

  1. Serious conditions of the eyes, heart, or back.
  2. Early post-delivery and post-operative period.

Anatomical Focus

  1. Abdomen
  2. Back

Benefits and Therapeutic Applications

  1. Massages abdominal area.
  2. Alleviates abdominal-related problems such as constipation and indigestion.
  3. Good for overall health as it stretches the spine.

Chakra

  1. Manipur Chakra