Pada Bandha & Mula Bandha

TADASANA Moun­tain Pose

Yoga Journal - - Practice Well -

Stand with your feet about hip-width apart. Lightly draw your thigh mus­cles up. In­hale and lengthen your spine and your sides with a neu­tral pelvis. This is a great pose to be­gin your bandha prac­tice, be­cause there aren’t many other ac­tions to think about—you can fo­cus mostly on feel­ing the en­ergy. Spread your toes. On an ex­ha­la­tion, re­lease the outer edges of your feet, start­ing at the base of your toes and mov­ing to your heels with­out col­laps­ing your arches. In­hale and feel a gen­tle lift up from the soft cen­ters of the soles of your feet for Pada Bandha. Al­low that en­ergy to move up through your legs. Now di­rect your at­ten­tion to Mula Bandha: On an ex­ha­la­tion, re­lease your pu­bic bone, tail­bone, sit­ting bones, and the cir­cum­fer­ence of your pelvic floor mus­cles (a con­scious, soft re­lease to the earth with­out press­ing or push­ing down). At the end of your ex­ha­la­tion, feel the cen­ter of your pelvic floor, above your per­ineum, lift­ing ef­fort­lessly. On an in­hala­tion, feel the en­ergy flow far­ther up. Hold the pose for at least 5 breaths, con­nect­ing with the feel­ing of en­ergy mov­ing up your cen­tral chan­nel.

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