Mula Bandha & Uddiyana Bandha
PASCHIMOTTANASANA Seated Forward Bend
From One-Legged King Pigeon Pose, press your hands into the floor to lift your hips. Swing your legs out to come to a seated position with your legs straight in front of you and your buttocks on a folded blanket. Lengthen your spine, and tilt your pelvis a bit forward or backward until you feel a connection between the center of your pelvic floor and your central channel. Exhale, and release the outer edges of your pelvic floor. Inhale, and feel how the prana flows up and into the central channel (Mula). On your next inhalation, expand your rib cage in all directions. Exhale and feel that energy moving up higher, upward through your core (Uddiyana) as you bend forward from your hips. Keep length in your spine, and reach forward to hold your big toes. Stay for 5 breaths, maintaining a connection to the energy flow within the central channel, which moves up with each breath.