Post By: Vishwanath Iyer Published on: November 27, 2016 Reading time: 2 minutes

**School of Yoga exlains Mahamudra (Supreme Seal)**

Mahamudra – Supreme Seal

Mahamudra technique:

Sthithi (starting) position: Sit erect with legs stretched forward.
Bend one leg at the knee.
Hold 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 back erect. The hamstrings should be fully stretched and in tension.
Breath out until the lungs are empty.
Bend the head forward to hold a neck lock or jaladhara bandha.
Suck the anus inwards to form a mooladhara bandha.
Hold for 10 counts in bahya kumbaka (empty after exhalation) state
Breathe normally.
Let go the hands and straighten the back.
Straighten both legs to sthithi position.
Repeat with the other foot.
The drishti (gaze) recommended is focus on mooladhara chakra.

Yogacharya Sundaram demonstrating Mahamudra

This asana help in the raising of the kundalini. It should be done after one has sufficiently practiced yama & niyama.
The full benefit of the asana can be derived only if there is complete stretching of the back, hip, thighs, hamstrings and calves. This energises and strengthens all the posterior lower torso and 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.
This asana is good for addressing menstrual issues.

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