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The basic posture involved in the Tadagi mudra is dandasana (staff pose), however, the body in this mudra also shares a close resemblance with paschimottanasana. Tadagi mudra involves pulling the abdomen inward molding into a barrel-shape instead of going all the way down to touch the forehead to the knees. Thus, also referred to as the barreled abdomen technique. The reference of this mudra is seen in ancient yogic texts like Hatha Yoga Pradipika, Gheranda Samhita, and Shiva Samhita. These show its ritualistic significance as a mudra. How to Do Tadagi Mudra Sit stretching the legs straight in front with feet slightly apart. Keep the head and spine erect. Place your hands on the knees, close your eyes, and relax. Bend forward to wrap the thumbs, index, and middle fingers to the outside of the feet. Slightly arch your back by lifting the head and stretching the neck backward. Now bring the chin to the chest while exhaling. Hold the breath out and pull the abdominal muscles inward to hollow up the abdomen. Stay in this mudra molding the abdomen into a shape of a tank or pot for 10-15 seconds. Then, release the abdomen back to the normal position. Slowly come back to the initial sitting posture. Lift the chin off the chest while taking a deep breath in. Contraindications and Precautions Avoid holding Tadagi mudra during pregnancy. People suffering from a hernia or prolapse should not try this mudra. Do not exert any strain on the lungs while holding the breath inside. Keep the body relaxed, especially the trunk region. You can release the toes between breaths to adjust for practicing this mudra comfortably
Manduki mudra is a seated yogic gesture that employs use of the whole body. The term is derived from the Sanskrit, manduki, meaning "frog," and mudra, meaning "gesture" or "attitude." The Upanishads categorize this mudra as one that involves the organs in the face Manduki mudra may also be known as frog gesture in English
Karnapidasana is the name of an inversion asana that requires flexibility and balance. The name comes from the Sanskrit karna, meaning “ear,” pida, meaning “pressure,” and asana, meaning “pose” or “posture.” This asana is also sometimes called raja halasana (king plow pose) because it is a more advanced version of halasana To enter this pose, begin by lying on the back. The legs are raised overhead and then behind the head. The bent knees touch the ears The common English name for karnapidasana is knee-to-ear pose, although it is also sometimes called ear pressure pose In addition to its physical benefits, karnapidasana calms the mind, controls negative thoughts, and reduces stress and fatigue Traditionally, karnapidasana is believed to activate the visuddha, manipura and svadisthana chakras. Stimulating these chakras through the pose is believed to have the following benefits Visuddha purifies not only the body, but the psyche and mind Manipura controls vitality and the balance of energy Svadisthana fosters inner acceptance and promote focus and productivit
Viparita karani is a Sanskrit term that denotes an act of inverting. In Sanskrit, viparita means "inverted" or "reversed," and karani means "doing" or "making Although any inverting action is technically a viparita karani, the term is most commonly used in yoga to indicate an asana known as legs-up-the-wall pose in English. In this asana, the practitioner lays on the back with the legs extended against a wall Viparita karani is a very restorative and rejuvenating asana that both soothes and energizes the body and mind. It is an inversion in the shoulder stand family, similar to sarvangasana. However, viparita karani is more accessible for beginners and easier to hold for extended periods of time and, so, the practitioner may enjoy its fullest rejuvenating benefits