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Design and Experiment with a Practice around Baddha Koṇāsana and Mahā Mudrā…

Design and Experiment with a Practice around Baddha Koṇāsana and Mahā Mudrā

– Staying in Baddha Koṇāsana for a minimum of 8 breaths and Mahā Mudrā for a minimum of 8 breaths each side

The Vinyāsa Krama or planning steps in the practice will be for a total of 90 working breaths.

– It will be based around Āsana and Mudrā especially Baddha Koṇāsana and Mahā Mudrā.
– In this instance, the practice will not include any Prāṇāyāma or Dhyāna.
– In the planning structure, any link Āsana such as Samasthiti, Śavāsana, Vajrāsana, do not …

Vinyāsa Krama for the Catur Bandha in Mahā Mudrā for an advanced Āsana student……

This is an example of a Vinyāsa Krama for the Catur or four Bandha when staying in Mahāmudrā as a Haṭha Yoga technique for working with the important Haṭha trilogy of Prāṇa, Apāṇa and Agni.

Here I am choosing not to focus on the Pūrva Aṅga, the ascending or preparatory phase, nor on the Uttara Aṅga, the descending or compensatory phase of the Āsana used in the Vinyāsa Krama for the whole practice.

It also does not include the building in of additional techniques such as Prāṇāyāma, nor exploring the different roles Prāṇāyāma may have …

Mahā Mudrā, if practiced every day, prevents ill health……

maha_mudra

“Another thing that he made very simple,
and practical, is the use of Mahāmudrā.
This is a very well known posture now,
but when you start looking at the texts, nothing is clear there.
He has incorporated the Āsana part,
the breathing part, and the Mudrā part,
and, he feels, Mahāmudrā,
if practiced every day, prevents ill health.”
– TKV Desikachar Switzerland 1981.

Self Planning & Self Practice Project around Mahāmudrā…

Design a personal practice focusing on using Mahāmudrā to explore the following breathing ratios:

1.1.1.1.
1.1.2.0.
1.1.2.1.
1.0.2.1.

The following guidelines are offered as a framework for this project:
a)  Total of 12 breaths each side in Mahāmudrā.
b)  Different ratios to be tried on different days, at least twice each ratio.
c)  Add necessary preparation and compensation.
d)  Prepare your practice diary under:-
– date/time
– ratio chosen and breath length possible
– Show any progression steps used within each ratio
– Total time taken for practice
– Record pulse for one minute both before and after the …

108 Mudrā Practice Pointers – 13 – When working with the inhale in Mahāmudrā…

When working with the inhale in Mahāmudrā try
to create an effect of upward movement in the spine,
as if within Bhujaṅgāsana inhaling from the top down,
whilst arching the spine upwards through the inhale.
So straightening the spine lifting the chest upwards,
whilst keeping the Jālandhara Bandha locked down.

Link to Series: 108 Mudrā Practice Pointers

108 Mudrā Practice Pointers – 29 – Lengthen the Jālandhara Bandha through…

PDF Downloadable Āsana, Mudrā & Prāṇāyāma Sample Practices

Design and Experiment with a Practice around Āsana, Mudrā and Prāṇāyāma…

Design and Experiment with a Practice around Jaṭhara Parivṛtti, Mahā Mudrā and Pratiloma Ujjāyī Prāṇāyāma

– Staying in Jaṭhara Parivṛtti and Mahā Mudrā for a minimum of 8 breaths each side and Pratiloma Ujjāyī Prāṇāyāma with a crown of 16 breaths.

– Within this Vinyāsa Krama will be a common thread within each of the three crowns of the ratio 1.1.1.1.
This may also be accessed as a crown within each of the three peaks.
However within the planning there will be a developmental thread, in that the ratio of 1.1.1.1. will increase in actual length, whilst the four …

108 Mudrā Practice Pointers – 26 – According to such as the Gheraṇḍa Saṃhitā, Aśvinī Mudrā and Mūla Bandha are……

maha_mudra_UB

According to such as the Gheraṇḍa Saṃhitā,
Aśvinī Mudrā and Mūla Bandha are seen as very
different forms in terms of definition and application.
Regarding application, only Aśvinī Mudrā is focussed around
the repeated contraction of the anal sphincter muscles.
Whereas, Mūla Bandha is a single sustained contraction.

It also appears that there are differing certainties within
the modern use, definition and application of the two terms,
with a single contraction variant of Aśvinī Mudrā often being
passed off in ‘Krishnamacharya’ terminology, as if Mūla Bandha.
For example, Mūla Bandha being described as somethng you
take all the …

108 Mudrā Practice Pointers – 25 – So Uḍḍīyana Bandha is the technique for…

So Uḍḍīyana Bandha is the technique
for introducing Mūla Bandha.
Uḍḍīyana Bandha elevates Mūla Cakra,
having elevated it, you tie it
and each time it wants to slide
back down, you bring it back up.
Therefore opposite to techniques such as
Bhujaṅgāsana, which is counter to the principle
of Uḍḍīyāna and pushes the Mūla Cakra down.

Link to Series: 108 Mudrā Practice Pointers

Āsana and Mudrā Glossary
– Grouped into Standing, Kneeling,
Lying, Inverted, Backbend, Seated & Sitting

Glossary of Prāṇāyāma & Bandha Practice Techniques
– Grouped into Primary, Secondary & Ancillary Techniques

108 Mudrā Practice Pointers – 24 – With regard to the breath, inhale pushes down…

With regard to the breath, inhale pushes down,
exhale brings up, Bāhya Kumbhaka tightens.
Then total effect should be in the Apāna area,
therefore exhale and Bāhya Kumbhaka important.
With regard to directional breathing,
if no Mūla Bandha then exhale can start from the navel.
If Mūla Bandha held then exhale from the navel is not possible.

Link to Series: 108 Mudrā Practice Pointers

Āsana and Mudrā Glossary
– Grouped into Standing, Kneeling,
Lying, Inverted, Backbend, Seated & Sitting

Glossary of Prāṇāyāma & Bandha Practice Techniques
– Grouped into Primary, Secondary & Ancillary Techniques

108 Mudrā Practice Pointers – 23 – The practice of Jālandhara Bandha requires the practitioner…

The practice of Jālandhara Bandha requires the practitioner
to keep the spine straight, the head will be slightly forward.
So draw the head back as well, as it tends to come forward,
ie the centre of gravity in the head moves forward of the body.
If set right you will feel a little contraction in the abdomen.
So, align the spine up, draw the head and neck back, and tilt
the chin in, though not to the throat, the chest or to the heart.

Link to Series: 108 Mudrā Practice Pointers

Āsana and Mudrā Glossary
– Grouped into Standing, Kneeling,

108 Mudrā Practice Pointers – 22 – Holding Mūla Bandha places a strain on the neck…