Mula Bandha, & Ud­diyana Bandha


Yoga Journal - - Practice Well -

From Down­ward-Fac­ing Dog Pose, ex­hale and bring your right foot for­ward, plac­ing it on the mat next to your right thumb. On an in­hala­tion, ground through your feet as you lift your body up­right. Reach your arms up over­head and arch slightly back into a Cres­cent Lunge. Ex­hale, and stack your right knee over your right heel. Keep your left leg slightly bent, and draw your left heel for­ward over the ball of your foot. On an ex­ha­la­tion, re­lease the outer edge of the sole of your right foot. In­hale to feel a light up­ward flow of en­ergy through the cen­ter of the sole of your right foot (Pada). As soon as this lift is there, you can sim­ply keep the breath flow­ing. Feel how the earth holds your weight—your joints are just there for sta­bil­ity. Feel the re­lease in your pelvic floor as you ex­hale. Then in­hale and feel the lift of en­ergy through the cen­ter of your pelvic floor (Mula). Sup­port the move­ment of en­ergy far­ther up your spine: On an in­hala­tion, al­low your ribs to ex­pand in all direc­tions. On an ex­ha­la­tion, keep that feel­ing of space in your ribs and in­vite en­ergy far­ther up your cen­tral chan­nel. You will ex­pe­ri­ence a gen­tle mus­cu­lar con­trac­tion of your ab­dom­i­nals (Ud­diyana). Your ab­dom­i­nal cav­ity will move much less than it did in Down­ward-Fac­ing Dog be­cause you’re now up­right, work­ing against grav­ity. Stay for about 5 breaths. Re­turn to Down­ward-Fac­ing Dog and re­peat on the other side.

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