Hasta Bandha, Mula Bandha, & Uddiyana Bandha
ADHO MUKHA SVANASANA Downward-Facing Dog Pose
From all fours, tuck your toes under so their pads are on the mat. As you exhale, release the circumference of your palms. Inhale, and lift energy up through the soft center of your palms (Hasta). Lift your knees off the mat, and take your hips up and back. Exhale to release the circumference of your pelvic floor, and at the end of the outbreath, feel a moving up of energy (Mula) toward your navel. The inverted nature of this pose also helps you access Uddiyana Bandha, because your abdominals relax. You may feel gravitational pull on your abdominal cavity (a hollowing out toward your rib cage). On an inhalation, consciously relax your abdominal muscles and widen your rib cage, clearing the way for energy to continue traveling upward. On an exhalation, pull more of your abdominal cavity under your rib cage. Hold for 5 breaths. Mula and Uddiyana respond to each other on an energetic as well as physical level. Because your internal connective tissue connects these two areas, if something happens in one of them, there will be a response in the other.