MENTION IMPORTANT MUDRAS AND BANDHAS FOR KUNDALINI AWAKENING ?K.A.-20
MUDRAS AND PRANA;-
1-The attitudes and postures adopted during mudra practices establish a direct link between annamaya kosha, the physical body; manomaya kosha, the mental body; and pranamaya kosha, the pranic body. Initially, this enables the practitioner to develop awareness of the flow of prana in the body.
2-Ultimately, it establishes pranic balance within the koshas and enables the redirection of subtle energy to the upper chakras, inducing higher states of consciousness. Mudras manipulate prana in much the same way that energy in the form of light or sound waves is diverted by a mirror or a cliff face.
3-The nadis and chakras constantly radiate prana which normally escapes from the body and dissipates into the external world. By creating barriers within the body through the practice of mudra, the energy is redirected within. For example, by closing the eyes with the fingers in shanmukhi mudra, the prana being radiated through the eyes is reflected back.
4- Tantric literature states that once the dissipation of prana is arrested through the practice of mudra, the mind becomes introverted, inducing states of pratyahara or sense withdrawal and dharana, concentration. Because of their ability to redirect prana, mudras are important techniques for awakening kundalini. For this reason they are extensively incorporated in kriya and kundalini yoga practices.
BANDHAS & GRANTHIS ;--
1- There are four bandhas: jalandhara, moola, uddiyana and maha. The last of these is a combination of the first three. These three bandhas directly act on the three granthis or psychic knots. Moola bandha is associated with brahmagranthi, uddiyana bandha with vishnu granthi and jalandhara bandha with rudra granthi.
2-The granthis prevent the free flow of prana along sushumna nadi and thus impede the awakening of the chakras and the rising of kundalini. Brahma granthi is the first knot and it is associated with mooladhara and swadhisthana chakras. It is linked with the survival instinct, the urge to procreate and with deep, instinctive knowledge, awareness and desire.
3-When brahma granthi is transcended, the kundalini or primal energy is able to rise beyond mooladhara and swadhisthana without being pulled back down by the attractions and instinctual patterns of the personality.
4-The second knot is vishnu granthi, associated with manipura and anahata chakras. These two chakras are associated with the sustenance of the physical, emotional and mental aspects of human existence. Manipura sustains annamaya kosha, the physical body, governing the digestion and metabolism of food. Anahata sustains manomaya kosha, the mental body, and pranamaya kosha, the energy body.
5-Once vishnu granthi is transcended, energy is drawn from the universe and not from the localised centres within the human being. The final knot is rudra granthi which is associated with vishuddhi and ajna chakras. Vishuddhi and ajna sustain vijnanamaya kosha, the intuitive or higher mental body, and represent the transformation of an existing form, idea or concept into its universal aspect.
6-When rudra granthi is pierced, individuality is dropped, the old ego awareness is left behind and the experience of unmanifest consciousness emerges beyond ajna chakra at sahasrara.
WHAT IS BANDHA?-
02 FACTS;- 1-Bandhas and Mudras are certain postures of the body by which Kundalini is successfully awakened.The Sanskrit word bandha means to 'hold', 'tighten' or 'lock'. These definitions precisely describe the physical action involved in the bandha practices and their effect on the pranic body.
2-The bandhas aim to lock the pranas in particular areas and redirect their flow into sushumna nadi for the purpose of spiritual awakening. Bandhas may be practised individually or incorporated with mudra and pranayama practices. When combined in this way, they awaken the psychic faculties and form an adjunct to higher yogic practices.
AWAKEN MOTHER KUNDALINI HERSELF MAKES THESE BANDHA WITHOUT ANY EFFORT ...
THE DESCRIPTION OF FOUR BANDHAS;- 1-MULA BANDH;-
05 FACTS;- 1-Press the genitals with the left heel. Keep the right heel pressed at the space just above the organ of generation. Contract the anus and draw the Apana Vayu upwards. This is called Mula Bandha. 2-The Apana Vayu which does the function of ejection of excreta has natural tendency to move downwards. Through the practice of Mula Bandha, the Apana Vayu is made to move upwards by contracting the anus and by forcibly drawing it upwards. 3-The Prana Vayu is united with the Apana and the united Prana-Apana Vayu is made to enter the Sushumna Nadi. Then the Yogi attains perfection in Yoga. Kundalini is awakened. 4-The Yogi drinks the Nectar of Immortality. He enjoys Shiva-pada in Sahasrara Chakra. He gets all divine Vibhutis and Aishvarya. 5-When the Apana is united with Prana, Anahata sounds (mystical inner sounds) are heard very distinctly. Prana, Apana, Nada and Bindu unite and the Yogi reaches perfection in Yoga. This highest stage cannot be reached by the first attempt. One should practise this again and again for a long time. BENEFITS;--
1-The Siddhi in the practice of Pranayama is attained through the help of Bandhas and Mudras. The practice of Mula Bandha enables one to keep up perfect Brahmacharya, gives Dhatu-Pushti (nerve-vigour), relieves constipation and increases Jatharagni.
2-During the practice of concentration, meditation, Pranayama and all other Yogic Kriyas, Mula Bandha can be combined. 2-JALANDHAR BANDH;--
03 FACTS;- - 1-Contract the throat. Press the chin firmly against the chest. 2-This Bandha is practised at the end of Puraka and beginning of Kumbhaka. 3-Generally this Bandha is done during Kumbhaka only. BENEFITS;--
The gastric fire, which is situated in the region of Nabhi, consumes the nectar which exudes out of the Sahasrara Chakra through the hole in the palate. This Bandha prevents the nectar being thus consumed. 3- UDDIYANA BANDH;---
05 FACTS;- 1-The Sanskrit word “Uddiyana” comes from the root ‘ut’ and ‘di’ which means to “fly up.” When this Bandha is practised the Prana flies up through the Sushumna Nadi. Hence the significant name. 2-Empty the lungs by a strong and forcible expiration. The lungs will become completely empty when you exhale forcibly through the mouth. 3-Now contract and draw up the intestines above and below the navel towards the back, so that the abdomen rests against the back of the body high up in the thoracic cavity. This is Uddiyana Bandha. 4-This is practised at the end of Kumbhaka and beginning of the Rechaka. When you practise this Bandha, the diaphragm, the muscular portion between the thoracic cavity and abdomen, is raised up and the abdominal muscles are drawn backwards. 5- If you bend your trunk forwards, you can easily do this exercise. Uddiyana Bandha is the first stage of Nauli Kriya. You should know Uddiyana Bandha if you want to practise Nauli Kriya. Nauli Kriya is generally done in a standing position. Uddiyana Bandha can be practised in a sitting or standing posture. When you do it while standing, keep your hands on the thigh . BENEFITS;--
04 POINTS;- 1-This exercise helps a lot in keeping up Brahmacharya. It imparts beautiful health, strength, vigour and vitality to the practitioner. 2- When it is combined with Nauli Kriya, it serves as a powerful gastro-intestinal tonic. These are the two potent weapons of the Yogin to combat against constipation, weak peristalsis of the intestines and other disorders of the alimentary canal. It is by these two Yogic Kriyas alone, that you can manipulate and massage all the abdominal muscles. 3- For abdominal exercises nothing can compete with Uddiyana Bandha and Nauli. They stand unique and unrivalled amongst all systems of physical exercises. In chronic diseases of stomach and intestines, where drugs of all sorts have failed, Uddiyana and Nauli have effected a rapid, thorough and marvellous cure.
4-Uddiyana Bandha reduces fat in the belly. Uddiyana Bandha will work wonders. If fatty persons stop taking ghee and reduce the quantity of drinking water, they will be able to do Uddiyana. A trip to Kedar-Badri or Mount Kailas by foot will prepare fatty people for the practice of Uddiyana Bandha. --------------------------------------------------------------------------------
4-MAHA BANDHA(the great lock);-
1-Sit in siddha/siddha yoni asana or padmasana with the hands on the knees. The spine should be erect and the head straight.
2-Close the eyes and relax the whole body. Breathe in slowly and deeply through the nose. Exhale forcefully and completely through the mouth. Retain the breath outside. Successively perform jalandhara, uddiyana and moola bandhas in this order.
3-Hold the bandhas and the breath for as long as is comfortable without straining. Then release moola, uddiyana and jalandhara bandhas in this order. Inhale slowly when the head is upright. This is one round.
4-Keep the eyes closed, relax the body and let the breath return to normal before commencing another round.
5-Duration.. Once proficiency is attained, and only then, increase by one round over a period of time until 9 rounds can be performed.
PRECAUTION:- 05 FACTS;-
1-After performing the bandhas rotate the consciousness through the perineal, abdominal and throat regions in turn. Remain aware of each region for a few seconds and then move to the next.
2-After performing the bandhas, rotate the consciousness through mooladhara, manipura and vishuddhi chakras in turn. Remain aware of each chakra for a few seconds and then move to the next.
3-Do not attempt maha bandha until the other three bandhas have been mastered.
4-People suffering from high or low blood pressure, heart conditions, stroke, hernia, stomach or intestinal ulcer, and those recovering from any visceral ailment should avoid this practice.
5-Pregnant women should also not attempt this practice.
1-Maha bandha gives the benefits of all three bandhas. It affects the hormonal secretions of the pineal gland and regulates the entire endocrine system. The decaying, degenerative and ageing processes are checked and every cell of the body is rejuvenated.
2-It soothes anger and introverts the mind prior to meditation. When perfected it can fully awaken prana in the main chakras.
3It leads to the merger of prana, apana and samana in agni mandala, which is the culmination of all pranayamas.
When you practise Pranayama, you can beautifully combine Mula Bandha, Jalandhara Bandha and Uddiyana Bandha. This is Bandha-Traya. ------------------------------------------------------------------------------
NAME FIVE GROUPS OF YOGA MUDRAS?-
The yoga mudras can be categorised into approximately five groups which are described as follows:
1. HASTA ( hand mudras):-
1-The hand mudras presented in this book are meditative mudras. They redirect the prana being emitted by the hands back into the body. Mudras which join the thumb and index finger engage the motor cortex at a very subtle level, generating a loop of energy which moves from the brain down the hand and then back again.
2-Conscious awareness of this process rapidly leads to internalisation. Techniques included in this category: Jnana mudra Chin mudra Yoni mudra Bhairava mudra Hridaya mudra.
2. MANA ( head mudras):-
1-These practices form an integral part of kundalini yoga and many are meditation techniques in their own right. They utilise the eyes, ears, nose, tongue and lips.
2-Techniques included in this category: Shambhavi mudra Nasikagra drishti Khechari mudra Kaki mudra Bhujangini mudra Bhoochari mudra Akashi mudra Shanmukhi mudra Unmani mudra.
3-KAYA (postural mudras): -
These practices utilise physical postures combined with breathing and concentration. Techniques included in this category: Prana mudra Vipareeta karani mudra Yoga mudra Pashinee mudra Manduki mudra Tadagi mudra.
4-BANDHA (lock mudras):-
These practices combine mudra and bandha. They charge the system with prana and prepare it for kundalini awakening. Techniques included in this category: Maha mudra Maha bheda mudra Maha vedha mudra.
5- ADHARA ( perineal mudras):-
1-These techniques redirect prana from the lower centres to the brain. Mudras concerned with sublimating sexual energy are in this group.Mudras are performed either in combination with or after asanas and pranayamas.
2-Techniques included in this category: Ashwini mudra Vajroli/sahajoli mudra.
THE DESCRIPTION OF MUDRAS;-
1-In Gheranda Samhita, the description of 25 Mudras and Bandhas, is given.The following are the most important:—
1-1- Maha Mudra
1-2- Maha Vedha
1-4- Viparitakarani Mudra
1-5-. Khechari Mudra
1-6- Shakti Chalana Mudra
1-9-Shambhavi Mudra (eyebrow centre gazing)
1-10-Agochari Mudra /Nasikagra- Drishti
1-11-Ashwini Mudra (horse gesture)
2-Many of the above exercises have intimate connection with each other. In one exercise you will have to combine 2 or 3 Bandhas and Mudras. Many aspirants are not able to find out the exact technique of several Mudras that are described in Hatha Yogic texts, and therefore they could not realise the benefits.
3-Yogic exercises when practised regularly in the right way, will surely bestow on you all that you want.“There is nothing in this world like Mudras for giving success.”4-Constipation, piles, cough, asthma, enlargement of spleen, venereal diseases, and all sorts of incurable diseases are cured by Mudras and Bandhas.5-They are the most effective exercises for maintaining Brahmacharya, without which nothing can be made in the spiritual path.Only the important Mudras are discussed here & 1-MAHA MUDRA;-
03 STEPS;- 1-This is the most important of all Mudras. Hence it is called ‘Maha Mudra.’ Press the anus carefully with the left heel. Stretch out the right leg. Catch hold of the toe with the two hands. Inhale and retain the breath. 2-Press the chin against the chest firmly (Jalandhara Bandha). Fix the gaze between the eyebrows (Bhrumadhya Drishti). Retain the posture as long as you can and then exhale slowly.
3-Practise first on the left leg and then on the right leg. BENEFITS;--
1-This cures consumption, haemorrhoids or piles, enlargement of spleen, indigestion, Gulma (chronic gastritis), leprosy, constipation, fever and all other diseases. Life is increased.
2-It confers great Siddhis on the practitioners. Generally the Yogi does Maha Mudra, Maha Bandha and Maha Vedha. This is a good combination. Then only maximum benefits are derived. Do like this six times in the morning and evening. 2- MAHA VEDHA;-
06 STEPS;- 1-Sit in Maha Bandha posture. Draw the breath slowly. 2-Retain the breath. Press the chin against the chest. 3- Place the palms on the ground. Rest the body on the palms. d-Raise the buttocks slowly and strike them gently against the ground. 4-The Asana must be intact and firm when you raise the buttocks. 5-This Kriya destroys decay and death. The Yogi gets control over the mind and conquers death. 6-There is not much difference between Maha Mudra, Maha Bandha and Maha Vedha. They are something like 3 stages of one exercise. 3- YOGA MUDRA;-
04 STEPS;- 1-Sit in Padmasana. Place the palms on the heels.
2-Exhale slowly and bend forwards and touch the ground with the forehead. If you retain the pose for a long time, you can breathe as usual. Or come to the former position and inhale. 3-Instead of keeping the hands on the heels, you can take them to the back.
4-Catch hold of the left wrist with your right hand. BENEFITS;-
This pose removes all kinds of disorders of the abdomen. 4-VIPARITAKARANI MUDRA;--
05 STEPS;- 1-Lie on the ground. Raise the legs up straight. Support the buttocks with the hands. 2- Rest the elbows on the ground. Remain steady. The sun dwells at the root of the navel and the moon at the root of the palate. 3-The process by which the sun is brought upward and the moon is carried downward is called Viparitakarani Mudra. 4-The positions of the sun and the moon are reversed. On the first day do it for a minute. 5-Gradually increase the period to three hours. BENEFITS;-
02 POINTS;- 1-After six months wrinkles on the face and grey hair disappear. 2-The Yogin who practises this for three hours daily conquers death. As the gastric fire is increased, those who practise this Mudra for a long time should take some light refreshment such as milk, etc., as soon as the Kriya is over. Sirshasana posture also is called Viparitakarani Mudra. 5- KHECHARI MUDRA;-
06 FACTS;- 1-‘Kha’ means Akasa and ‘Chari’ means to move. The Yogi moves in the Akasa. The tongue and the mind remain in the Akasa. Hence this is known as Khechari Mudra. 2-This Mudra can be performed by a man, only if he has undergone the preliminary exercise under the direct guidance of a Guru, who is practising Khechari Mudra. 3- The preliminary portion of this Mudra is in making the tongue so long that the tip of the tongue might touch the space between the two eyebrows. The Guru will cut the lower tendon of the tongue with a bright, clean knife little by little every week. By sprinkling salt and turmeric powder, the cut edges may not join together again.
4-Cutting the lower tendon of the tongue should be done regularly, once a week, for a period of six months. Rub the tongue with fresh butter and draw it out. Take hold of the tongue with the fingers and move it to and fro.
5-Milking the tongue means taking hold of it and drawing it as the milkman does the udder of a cow during milking. By all these means you can lengthen the tongue to reach the forehead. This is the preliminary portion of Khechari Mudra. 6-Then turn the tongue upwards and backwards by sitting in Siddhasana so as to touch the palate and close the posterior nasal openings with the reversed tongue and fix the gaze on the space between the two eye-brows. Now leaving the Ida and Pingala, Prana will move in the Sushumna Nadi. The respiration will stop. The tongue is on the mouth of the well of nectar. This is Khechari Mudra. BENEFITS;--
02 POINTS;- 1-By the practice of this Mudra the Yogi is free from fainting, hunger, thirst and laziness. He is free from diseases, decay, old age and death.
2-This Mudra makes one an Oordhvaretas. As the body of the Yogi is filled with nectar, he will not die even by virulent(fatal)poison. This Mudra gives Siddhis to Yogins. Khechari is the best of all Mudras. 6-SHAKTI CHALANA MUDRA;--
02 STEPS;- 1-Sit in a secluded room in Siddhasana. Draw in the air forcibly and join it with Apana. Do Mula Bandha till the Vayu enters the Sushumna. By retaining the air, the Kundalini, feeling suffocated, awakes and finds its way through Sushumna to Brahmarandhra. 2-Sit in Siddhasana. Take hold of the foot near the ankle and slowly beat the Kanda with the foot. BENEFITS;-
This is Tadana Kriya. By this method also Kundalini can be awakened. Through the practice of this Mudra one can become a Siddha.
WHAT DOES KANDA MEAN ?
1-Kanda, the egg-shaped nadi, is located above the muladhara (root chakra), between the anus and the root of the reproductive organs. It is the origin of all 72,000 nadis, or energy channels, in the astral body. Covered with membranes, kanda is the granthi-sthana, or junction, where the muladhara and shushumna (the basic central nadi) connect.
2-On the sides of the kanda are the four petals of the muladhara chakra. Kanda can be activated through yoga practice in order to prepare for more advanced energy exercises and to stimulate kundalini. 7-. YONI MUDRA;-
02 STEPS;- 1-Sit in Siddhasana. Close the ears with the two thumbs, eyes with the index-fingers, nostrils with the middle-fingers, the upper lips with the ring-fingers and the lower lips with the little fingers. This is a beautiful pose for doing Japa. 2-Dive deep and meditate on the Shat Chakras and Kundalini. This is not quite easy for all like other Mudras. You have to exert much in getting success in this. You must be perfectly established in Brahmacharya if you want sure success. BENEFITS;--
It is very difficult to be obtained even by Devas. Therefore realise the importance of this Mudra and practise it very cautiously. Vajroli Mudra also is called Yoni Mudra.
8-UNMANI MUDRA (the attitude of mindlessness);-
1-Sit in any comfortable meditation asana .Open the eyes fully but without straining. Take a deep breath in and, holding the breath inside.
2-Focus the awareness at bindu in the back of the head for a few seconds. Breathe out and let the awareness descend with the breath from bindu through the chakras in the spine: ajna, vishuddhi, anahata, manipura, swadhisthana, mooladhara.
3-The eyes should slowly close and be fully closed by the time the awareness reaches mooladhara. Even when the eyes are open the awareness is looking within. Do not try too hard but allow the process to occur spontaneously. Inhale deeply and begin the next round. Continue for 5 to 10 minutes.
Unmani mudra is a simple technique that induces a meditative state. It also calms general stress and agitation.
1-The word unmani literally means 'no mind' or 'not thinking'. It may also be translated as 'the attitude of thoughtlessness' or 'meditation'. Unmani implies that state which is beyond thought, a state where all attachment to the world of objects is dispelled.
2-In this state, the mind functions and action takes place but without the hindrance of conflicting thoughts and analysis.
Physically, this practice is very easy to perform. The emphasis, however, should be on the mental process taking place. When the eyes are open they should not register anything outside.
9-SHAMBHAVI MUDRA (eyebrow centre gazing);-
1-Shambhavi is the wife or consort of Shambhu and both are aspects of Shakti and Lord Shiva. According to tradition, Shambhu taught Shambhavi the practice of shambhavi mudra as a means of attaining higher awareness. It is said that practising this mudra will stir Shambhu and make Him appear, meaning that it will induce higher consciousness within the practitioner. 2-The practice is also known as bhrumadhya drishti; bhru means 'eyebrow centre' and drishti means gazing', hence this is the practice of eyebrow centre gazing.
07 STEPS;- 1-Sit in any comfortable meditation asana. Keep the head and spine upright and straight, and place the hands on the knees in either chin or jnana mudra. 2-Close the eyes and relax the whole body.Relax all the muscles of the face, including the forehead, the eyes and behind the eyes. 3-Slowly open the eyes and look ahead at a fixed point, keeping the head and the whole body absolutely still. Next, look upward and inward, focusing the eyes at the eyebrow centre.The head should not move. 4-When performed correctly the two curved eyebrows will form a V-shaped image at the root of the nose. This point is the location of the eyebrow centre. If the V-formation cannot be seen, the eyes are not converging as they should. 5-Hold the gaze for only a few seconds at first. Release at the slightest sensation of strain. 6-Close the eyes and relax them.Try to suspend the thought processes and meditate on the stillness in chidakasha, the dark space in front of the closed eyes. 7- After mastering the eye movement, coordinate it with the breath.Breathe in slowly as the eyes are raised. Hold the breath while maintaining the mudra.Breathe out slowly as the gaze is lowered.Start with 5 rounds and gradually increase to 10 over a period of months. PRECAUTIONS: -
1-The eyes are very sensitive and consequently the final position should not be held for too long. If the nerves are weak and there is any strain, retinal detachment can take place.
2-Release the position if any strain is experienced. Contra-indications: People suffering from glaucoma, diabetic retinopathy or those who have just had cataract surgery, lens implant or other eye operations, should not perform shambhavi without expert guidance. BENEFITS;-
1-Physically, shambhavi mudra strengthens the eye muscles and releases accumulated tension in this area. Mentally, it calms the mind, removing emotional stress and anger.
2-It develops concentration, mental stability and the state of thoughtlessness. Regular practice of shambhavi mudra retards degeneration of the pineal gland and is therefore recommended for children from the age of eight onwards to balance their emotional development.
WHAT IS INTERNALSHAMBHAVI MUDRA(Advanced practice)?- 04 POINTS;- 1-Once shambhavi mudra has been mastered with the eyes open, it may be performed with the eyes closed. This is a more powerful practice because the awareness is more internalised.
2-Be careful not to relax the eyes and stop the practice without being aware of it. Always ensure that, although the eyes are closed, they are still gazing upward internally. 3-Shambhavi mudra is an integral part of kriya yoga. It is a powerful technique for awakening ajna chakra and is a meditation practice in its own right. As such it may produce profound experiences when performed for long periods of time; however, it should only be performed under the guidance .
4-Shambhavi mudra is also incorporated in asanas such as simhasana, the lion pose. AGOCHARI MUDRA /NASIKAGRA DRISHTI;-
1-The word nasi means 'nose', kagra means 'tip' and drishtimeans 'gazing'. Another name for this practice is agocharimudra which comes from the Sanskrit word agocharammeaning 'beyond sensory perception', 'unknown' or 'invisible'.
2-This mudra, therefore, enables the practitioner to transcendnormal awareness.Symbolically, in nasikagra drishti the bridge of the nose is relatedto the spinal cord. At the top is the eyebrow centre, ajna chakra,while at the bottom is the nose tip, mooladhara chakra.
3-Just as shambhavi mudra aims to activate ajna chakra by gazing at theeyebrow centre, nasikagra drishti aims to activate mooladharachakra by gazing at the nose tip. PREPARATORY PRACTICE;-
1-It may be difficult at first to focus the eyes on the nose tip. To overcome this, hold the index finger up at arm's length from the eyes and focus on it. Slowly bring the finger towards the nose, keeping the gaze steadily fixed upon it. 2-When the finger touches the tip of the nose, the eyes should still be focused on the finger.Transfer the focus of the eyes to the nose tip.Eventually this method becomes superfluous and the eyes readily fix on the nose tip at will. NASIKAGRA DRISHTI (nose tip gazing);-
07 STEPS;- 1-Sit in any comfortable meditation posture with the head and spine straight. 2-Rest the hands on the knees in either chin or jnana mudra. 3-Close the eyes and relax the whole body. 4-Open the eyes and focus them on the nose tip. 5-Do not strain the eyes in any way. 6-When the eyes are correctly focused a double outline of the nose is seen. These two lines converge at the tip of the nose forming an inverted V-image.Concentrate on the apex of the V. 7-Try to become completely absorbed in the practice to the exclusion of all other thoughts.After a few seconds, close the eyes and relax them before repeating the practice.Continue for up to 5 minutes.
05 POINTS;- 1-Nasikagra drishti should be practised with normal breathing in the beginning until the eyes have adjusted to the downward gaze. 2-Later the practice can be combined with antar kumbhaka (inner retention) but not with bahir kumbhaka (external retention). When combining the practice with antar kumbhaka, the eyes remain closed during inhalation and exhalation. 3-Although the eyes are open, the aim of this practice is to create introspection. The open eyes should not be aware of the outside world. Focusing them on the nose tip concentrates the mind. 4-Nasikagra drishti may be practised at any time of day although ideally it is performed early in the morning or late at night before sleep. 5-As for shambhavi mudra those suffering from depression should avoid this introverting practice. BENEFITS;-
1-The benefits of nasikagra drishti are similar to those of trataka . Nasikagra drishti is an excellent technique for calming anger and disturbed states of mind.It develops the powers of concentration. 2-If performed with awareness for a long period, it helps to awaken mooladhara chakra and induce meditative states. It takes the practitioner into the psychic and spiritual planes of consciousness. Note: 11-ASHWINI MUDRA (horse gesture)
1-The word ashwini means 'horse'. The practice is so-called because the anal contraction resembles the movement a horse makes withits sphincter immediately after evacuation of the bowel.
2-Ashwini mudra is a preparatory practice for moola bandha. At first it is difficult to confine the muscular contraction to the area of the anus; however, this is overcome with practice. Ashwini mudra may be integratedwith any asana. 3-Perfection of this mudra prevents the escape of pranic energy from the body, redirecting it upward for spiritual purposes.
04 STEPS;- 1-Sit in any comfortable meditation asana. Close the eyes and relax the whole body. 2-Become aware of the natural breathing process for a few minutes, then take the awareness to the anus. 3-Contract the sphincter muscles of the anus for a few seconds without straining, then relax them for a few seconds. Try to confine the action to the anal area. 4-Repeat the practice for as long as possible. Contraction and relaxation should be performed smoothly and rhythmically.Gradually make the contractions more rapid.
SECOND Technique(Contraction with Antar Kumbhaka) 06 STEPS;- 1-Technique 2 may be integrated with nadishodhana pranayama, the anal contraction being adoptedduring breath retention.Sit in any comfortable meditation asana. Close the eyes and relax the whole body. 2-Inhale slowly and deeply while simultaneously contracting the anal sphincter muscles. 3-Practise antar kumbhaka (internal breath retention) while holding the contraction of the sphincter muscles. 4-The contraction should be as tight as possible without strain. 5-Exhale while releasing the contraction of the anus. This is one round. 6-Perform as many rounds as is comfortably possible.
NOTE;- 1-There is no limit to the duration of the practice; beginners, however, should be careful not to strain their muscles. Increase the duration as the anal muscles become stronger and more control is developed. 2-Awareness.. Physical - on the anus. Spiritual ...on mooladhara chakra. 3- People suffering from anal fistula should avoid this practice. BENEFITS;-
This practice strengthens the anal muscles and alleviates disorders of the rectum such as constipation, piles and prolapse of the uterus or rectum. In such cases, thismudra is most effectively performed in conjunction with an inverted asana, for example, sarvangasana.
INSTRUCTIONS ON MUDRAS & BANDHAS;---
07 FACTS;-- 1. Maha Mudra, Maha Bandha and Maha Vedha form one group. They are something like three stages of one exercise. Similarly Mula Bandha, Uddiyana Bandha and Jalandhara Bandha form another group. Mula Bandha is practised during Puraka, Kumbhaka, Rechaka and during meditation and Japa also. Uddiyana Bandha is practised during Rechaka and Jalandhara Bandha during Kumbhaka. 2. As in the case of other Yogic Kriyas, Mudras and Bandhas also should be practised when the stomach is empty. General instructions that are given for Asanas and Pranayamas should be followed for the practice of Mudras. 3. The benefits that are given may not be realised by the practice of Mudras alone. You will have to combine Pranayamas, Asanas, Japa and other Yogic Kriyas. 4. Khechari Mudra should be done under the direct guidance of a Khechari Guru. Cutting the lower tendon should be carefully done at regular intervals. Aspirants may not be successful in this Kriya if they begin after 25 years of age when the muscles and nerves have become stiff. 5. Khechari, Shakti Chalana, and other advanced courses should not be practised by all. The aspirants should ascertain from the Guru if they are fit for such advanced exercises and also they should see if they have all other requirements for the practice. 6. Uddiyana Bandha is also called Tadagi Mudra. Seet-Krama and Vyut-Krama described in the 'Neti' exercise are called Matangini Mudra. Do Mula Bandha. Release it. Again and again do like this. It is termed Aswini Mudra. 7. Those who have not undergone the preliminary portion of Khechari Mudra (making the tongue long) can simply keep the tongue turned upwards on the palate. This is Nabho Mudra or Manduki Mudra.Real success in Mudras can be had only if there is intense concentration of mind.
( BOOK..Yoga Darshan and Hatha Yoga Pradipika.)