Hasta Bandha, Mula Bandha, & Ud­diyana Bandha

ADHO MUKHA SVANASANA Down­ward-Fac­ing Dog Pose

Yoga Journal - - Practice Well -

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.

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