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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

  1. Sit stretching the legs straight in front with feet slightly apart. 
  2. Keep the head and spine erect.
  3. Place your hands on the knees, close your eyes, and relax.
  4. Bend forward to wrap the thumbs, index, and middle fingers to the outside of the feet.
  5. Slightly arch your back by lifting the head and stretching the neck backward.
  6. Now bring the chin to the chest while exhaling.
  7. Hold the breath out and pull the abdominal muscles inward to hollow up the abdomen.
  8. Stay in this mudra molding the abdomen into a shape of a tank or pot for 10-15 seconds.
  9. Then, release the abdomen back to the normal position.
  10. Slowly come back to the initial sitting posture.
  11. 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
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