Mahamudra: Technique and benefits of the supreme seal

What is mahamudra (supreme seal) in yoga?

Mahamudra is known as the supreme seal or great seal in yoga. It is a powerful stretching posture that involves specific breathing and energy control techniques.

What is the technique to practice mahamudra ?

• Sthithi (starting) position: Sit erect with both legs stretched forward.
• Bend one leg at the knee.
• Holding the foot of the bent leg with one hand, carefully lift the genitals up and place the heel of the bent foot at the perineum.
• Allow the genitals to fall gently on the heel.
• Breathing out, reach out with both hands to hold the toes of the stretched foot.
• Keep your back erect. The hamstrings should be fully stretched and in tension.
• Breathe out until the lungs are empty.
• Bend your head forward to hold a neck lock or jalandhara bandha.
• Suck the anus inwards to form a mooladhara bandha.
• Hold for 10 counts in bahya kumbhaka (empty after exhalation) state.
• Breathe normally.
• Let go of your hands and straighten your back.
• Straighten both legs to resume sthithi position.
• Repeat with the other foot.
• The recommended drishti (gaze) is focus on mooladhara chakra.

What are the benefits of practicing mahamudra ?

• This asana helps in the raising of the kundalini. It should be done after one has sufficiently practiced yama & niyama.
• The full benefits of mahamudra can be derived only if there is complete stretching of the back, hip, thighs, hamstrings and calves. This energises and strengthens the posterior lower torso and its muscles. This also increases flexibility there.
• The back muscles of the thigh, the hamstring muscles, quadriceps and calf muscles are strengthened. Therefore, this asana is very good for treating all forms of knee and hip arthritis issues.
• This asana is good for addressing issues related to emotional stability.
• The supreme seal is good for addressing menstrual issues.

What are the contraindications of the supreme seal ?

• People with lower back problems must perform this asana only under supervision of a physician.
• Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on mahamudra :

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Yama, Niyama

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi, 

• This is one of the 84 asanas specified by Siva.