Mula Bandha, & Uddiyana Bandha
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.