Mula Bandha

ARDHA UT­TANASANA Half Stand­ing For­ward Bend

Yoga Journal - - Practice Well -

From Tadasana, in­hale and lift your arms along­side your ears, then ex­hale and fold for­ward over your legs from your hips. Take your arms down to the floor. In­hale, lengthen your spine, lift your chest, and place your hands on blocks un­der your shoul­ders. Ex­hale, and re­lease the cir­cum­fer­ence of your pelvic floor. At the end of the out­breath, and on the in­hala­tion, feel an ef­fort­less lift from the cen­ter of the pelvic floor up through your cen­tral chan­nel for Mula Bandha. (If it’s hard to feel this up­ward flow­ing en­ergy, ac­tively press the cir­cum­fer­ence of your pelvic floor down­ward for a mo­ment for eas­ier ac­cess to the up­ward flow of en­ergy. Then re­lease any ten­sion you’ve cre­ated.) The gen­tle in­ver­sion of this pose helps sup­port en­ergy flow up your spine. Hold for 5 breaths.

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