What is yoga-mudra ?
In yoga-mudra, the practitioner sits in padmāsana, then, placing the hands on the heels, bends forward to touch the face to the ground. This is an advanced āsana and should be learned under the guidance of an expert.
How does one practice the yoga-mudra technique? (should be learned under supervision)
- Sthithi (starting) position: First, sit in Padmāsana. Experience the balance.
- Second, place hands on the heels with wrists towards the abdomen. Breathe in.
- Then, while breathing out, bend forward on the hands till the face touches the ground. However, if you are doing this for the first time, bend forward only till you reach the limits of comfort. Do not strain the back or abdomen.
- Now, hold for 5-10 counts.
- Breathing in, bring your body back to the starting position in padmāsana (sthithi).
- Lastly, release the legs from padmāsana and sit normally.
- Importantly, once is enough. Increase the duration slowly.
- The recommended dṛṣṭi (gaze) is nāsikāgra-dṛṣṭi (tip of the nose gaze) or the svādhiṣṭhāna-cakra.
What are the benefits of practicing yoga-mudra?
- Importantly, this action of bending forward against the resistance of the heel stretches the lower back. As a result, there is toning of the spine and back muscles, which increases its strength as well as flexibility. Additionally, the stretching also energizes the cartilages along the spine and tones them up.
- Also, the bending action pushes the heel of the hand into the cecum and sigmoid colon. Consequently, this forward bending action compresses the lower abdominal viscera and induces peristalsis. So, this exercise is good for curing constipation.
- Additionally, the action of pushing also invigorates all the organs in the abdomen, such as the pancreas, liver, and intestines, and stimulates their functioning and interaction.
- Finally, this āsana removes excess adipose tissue and reduces fat to a small extent.
- Lastly, yoga-mudra is good for stabilizing menstrual issues.
What are the possible yoga-mudra contraindications?
- First, if you have any form of backache, do not attempt this āsana without adequate supervision and support.
- Importantly, people with lower back problems and circulatory disorders should not attempt this āsana without first consulting a physician.
- Additionally, people with liver illness, hernia, etc., should avoid this āsana.
- Lastly, this āsana should not be practiced during menstruation or pregnancy.
Some noteworthy points on yoga-mudra :
Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana sequence, Asana schedule, Asana Focus or gazing, Pranayama, Hatha Yoga Pradeepika
External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,
- Those with lower back problems should not attempt the complete position. Instead, it is advisable that they bend forward slowly, and stop as soon as there is discomfort in the lower back.
- Do practice sethubandāsana after this mudra.