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  1. Rarmer Bot

    Maha Mudra

    Mahamudra: Great Psychic Attitude or Great Gesture Mahamudra is translated as great seal or great psychic attitude or great gesture. It’s called so because it’s performed as the combination of many yoga practices and so it combines the benefits of many individual’s practices. In Maha Mudra At the very first step, an asana is performed in which one foot is pressed against the perineum The trunk is bent forward Next, with internal breath retention (Antar Kumbhka) Mula bandha is applied Then, the Uddiyana bandha is applied Then by bringing chin to chest, Jalandhar bandha is applied Finally, at the end of Jalandhar bandha, Shambhavi mudra is performed to deepen the Mahamudra process As you can see, there are almost all practices including Asana, Pranayama, Bandha, and Mudra combines in the Mahamudra process. It makes this a great psychic attitude or great gesture in yoga. However, sometimes it’s referred to Mahamudra asana, as a pose How to Do Maha Mudra (Steps) Begin with sitting in dandasana. Extend your legs straight in front Place both the hands on the floor by your side and straighten your spine Inhale deeply and gradually fold your left foot drawing the left heel towards the perineum Exhale and rotate your left knee to let in touch the floor Inhale taking the hands off the ground and stretch them overhead Exhale bending forward to grasp the big toe of stretched right foot keeping the spine straight and head erect Inhale gently and bring your head to the collar bone and fixing the eyes on the center of the eyebrows Stay in the pose holding the breath in for 8-10 seconds By holding the breath bring your awareness to the bandhas. Practice the Mula bandha by contraction of pubic and coccyx bone. Then, the Uddiyana bandha by holding the breath and pulling the navel deeply in Not letting the air escape out of the lungs contracts the throat muscles and exercises Jalandhara bandha Exhale, and release the bandhas in reverse order Inhale, bring your head up and come up stretching your arms overhead As you exhale bring your hands to the floor Inhale and stretch your left leg out. Rest in dandasna for a few breaths Repeat the practice with folding the right foot
  2. How to Practice Mula Bandha To perform Moola Bandha, you need to bring your awareness to the perineum region and lift it upwards and release with respect to breaths. perineum [efn_note] Perineum https://en.wikipedia.org/wiki/Perineum [/efn_note] is located between genital organs and anus The following steps elaborating how you can practice Moola Bandha Steps Firstly, sit in a yoga asana. The best and most preferred asana is Siddhasana because in this asana you can press the heel against the pelvic region or the Mooldhara region You can still do it in Vajrasana, Sukhasana, Guptasana or Girkhasana. The first thing you have to do is to get comfortable with the yoga asana you are sitting in Now take a couple of deep breaths, to relax. When you are relaxed, go for the next step Stage 1 Contract your perineal/vaginal region towards the spine with inhalation, and release it with exhalation Meanwhile, lift the entire pelvic floor up and release Do it slowly and smoothly. Repeat it as long as you can Stage 2 In this stage, you have to focus on your perineum muscles and separate them from the rest of the muscles in the pelvic region Now, contract only perineum muscles slowly and hold them for a few seconds and then release them slowly. This is the Mooldhara Region Breathe naturally, you can perform it as long as you desire Remember, in this stage, you have to contract just perineum region, instead of the whole perineum region. Stage 3 This is the final stage of Moola Bandha. In this stage, inhale deeply and hold the breath. Meanwhile, contract the perineal muscles slowly and hold it tightly for a while Hold this contraction as long as you can hold the breath comfortably and release the contraction with your breath Then take a couple of normal breaths and relax Now, repeat this process as much as you can The main thing is the contraction of your perineum muscles. The contraction might feel like the condition when you have to pee very bad, but you are holding it. In conditions like holding urine or forcing yourself to urinate, you use these muscles In the beginning, you can try this for a while, but after some practice, you can increase the time gradually
  3. Rarmer Bot

    Uddiyana Bandha

    How to Do Uddiyana Bandha To perform Uddiyana Bandha, you need to focus and concentrate on your abdomen. You just have to lift your abdomen in towards your spine and up towards your ribcage, holding your breath, just after exhalation There are two positions that you can try it on, first is the Standing position, second is sitting position Standing Position Firstly, stand and keep your spine straight Then, bend your knees slightly, keep around a feet distance between them Now, slightly lean forward and put your hands on thighs, just above the knees Take a couple of breaths and relax Sitting Position Sit in a Yoga Asana such as Padmasana or Siddhasna. Get comfortable with the asana Place your hands on the lower thighs, just above the kneecap Take a couple of deep breaths to let a proper flow of prana throughout the body Now you have to focus on your abdomen and perform the following steps
  4. Jalandhara bandha is one of the energetic locks used in a Hatha yoga practice. The name comes from the Sanskrit, jal meaning "throat," dharan, meaning "stream," and bandha, meaning "lock." It is performed by extending the neck while lifting the heart, then dropping the chin to the chest. The tongue presses into the roof of the mouth As well as toning the muscles of the neck, jalandhara bandha is thought to have a powerful effect on the flow of prana in the subtle body. It is believed to control the stream of energy through the nerves and energy channels of the neck An alternate translation of jalandhara bandha is “upwards pulling net,” which alludes to the way that it contains the prana within the torso How to Do Jalandhara Bandha You can simply perform Jalandhara bandha while sitting in Sukhasana, Padmasana. The main pre-requisite of it is, you just have to hold your breath and bend your head to touch the upper part of the chest with your chin. Step-by-Step Instructions While sitting in any cross-legged posture, stretch your knees outwards and place your hands over your knees Now take a slow and deep breath, raise your chest up and hold the breath inside. This is Antara Kumbhaka (holding breath inside). Meanwhile, tilt your head forward and touch your chin with the jugular notch [efn_note] Jugular notch https://en.wikipedia.org/wiki/Suprasternal_notch [/efn_note] (notch between our collar bones) gently Bring your awareness to your throat, and hold it there At the point, you touch your chin to Jugular notch, you create a lock. If you are unable to bring your chin exactly at the jugular notch, try to bring it as close as possible to Jugular notch. Hold this position as long as you can When you can’t hold it further, then lift your chin gently and exhale slowly Now, relax for a while & then repeat this whole process again Every time you repeat, you will be activating the energy centre at the level of the throat Ones you have mastered it in Antara Kumbhaka (holding breath inside), you can go for holding the breath out after a complete exhalation (Bahya Kumbhika). The rest of the procedure will be the same. You just have to hold your breath after exhaling instead of inhalation
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