Mula Bandha & Ud­diyana Bandha

EKA PADA RAJAKAPOTASANA One-Legged King Pi­geon Pose, vari­a­tion

Yoga Journal - - Practice Well -

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.

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