Mula Bandha & Uddiyana Bandha
EKA PADA RAJAKAPOTASANA One-Legged King Pigeon Pose, variation
From Down Dog, exhale and place your right knee in front of your right hand on the mat. Slide your right foot in front of your left hip, with your shin against the mat. Inhale, and prop your hands onto blocks (on either side of you), so you can be as upright as possible without hanging out in your hip joints (your hips and spine should feel connected, like they’re one unit). Draw your legs in toward each other. Move your hips gently in any direction (likely up) to find a connection between the center of your pelvic floor and your central channel. Release the outer edges of your pelvic floor and feel how energy flows up through the center of it (Mula). Widen your rib cage and allow the energy to be drawn into your expanded rib cage, along with a gentle muscular contraction in your abdominals (Uddiyana). Keep an awareness on these bandhas and feel how they bring lightness, stability, and strength to your hips, spinal column, and rib cage. Hold for 5 breaths. Repeat on the other side.