Prana and Mudras
We began with a concept from the important yogic text Yoga Yajnavalkya Samhita, which is a conversation between a married couple whereby the man answers the womans questions. In Chapter IV 8 it talks about the idea that the human body is supposed to span 96 angula (an ancient measurement of approximnately size 96 fingers). The prana should extend for further 12 units of angula in a healthy body where prana is flowing freely. This equals 108 angula in total which is one of reasons this is a sacred number and forms part of rituals. When the prana is dissipated and not flowing correctly we get disease and state is Pranaprakpa.
The yogi brings the prana inside through their sadhana, all practises aim to prevent its dissapation and this is responsible for the glow and clarity. This concept is reiterates across all the texts.
When studying the ancient texts we must consider the context from which this knowledge was taught and communicated through concepts based in meptaphors and symbols. The reason symbols and metaphor where used is because the wisdom was taught to young children and it was easier for them to absorb the information. They would then be able to reflect on these images through the practise. It was also to ensure that this information was kept secret and couldn't be taught generically but rather that instead it was taught intimately on a 121 basis so the teacher can unravel the metaphors to the student when they are ready. The symbols work on many levels and these are revealed over time. There are some parallels to western medicinal ideas however it is important we don't superimpose our ideas on to ancient beliefs.
If prana is disturbed the whole system is; the mind and the senses become agitated, increasing attachment to objects and the world and creating suffering which leads to physical disease and moving further away from the Self. When prana is controlled, your mind and senses are controlled. This is why it is integral to control the prana:
Human
Prana Mind Senses
System
Each function in the body is related to a certain diety, they argue about who is most important and when prana leaves they all leave, when prana returns so do they.
How do we work with the subtle energy of prana? Breath is fundamental, any practise of yoga usese it as the vehicle for working on prana which is a subtle energy.
There are 3 functions for retaining prana in the body:
Longevity - this comes from the concept that we are born with a maximum number of breaths to last our lifeterm, potential is 100 years, 15 breaths per minute. However when we are stressed/anxious/diseased we breath faster which then reduces our lifespan. Pranayama aims to extend, lengthen and soften the breath. From a thereupuetic perspective breath relates to pulse/heart rate so when the breath comes down so does the pulse leading to better absorption of oxygen into the bloodstream.
Healing
Spiritual Quest
Pranayama
Pranayama keeps you free from disease by keeping you at ease, it allows you to see yourself. It aims to calm the mind, increase sattva, and reduce and balance rajas and tamas. Traditionally pranayama should be practised at morning, noon, evening and midnight.
Pranayama is very powerful ad there is many warnings in the texts about using these techiniques only when the body and mind are prepared. Hence there is often a big question about which pranayama you should and shouldn't teach to students whom only have a light yoga practise.
It is generally considered that the following are safe but there of course contra indications depending on the students conditions. I think it is also important to only teach a technique which you understand it from your own direct experience and sustained practise.
Ujjayi
In Ujjayi you are mastering the chest region / the prana which is why introduced in asana.
Sitali
Sitali is classically done by inhaling through a rolled tongue as look upwards and then retaining breath as engage jaladhara bandha /throat lock and jihva bandha (tongue on roof of mouth), then exhale with partially closed nostrils (can add alternate nostril exhaling)
The use of partially closed nostril is to activate the nadi but can use it open for therapeutic purposes.
Nadi shodhana/alternate nostrils
The flow of breath through the nostrils is is controlled by Mirgi Mudra which is performed by closing one nostril completely and the other partially to regulate breathing and stimulate the nadis. Classically the fingers never leave the nostrils and the nostril breathing through is just partially opened/closed so that it activates the nadis.
Nadi Shodhana was traditionally done with a mantra, Samantraka Pranayama and ratios where done to sustain a Dirgha (long) and Sursana (smooth) breath.
Breathing Patterns for Pranayama
Start the exercise with exhalation to create space for the prana to come in.
Bahya - Exhalation
Abhyantaoa - Inhale
sthambavrti - hold after inhale & exhale
The first breathing pattern that is taught at Krishnamachrya Yoga Mandiram is emphasising the exhalation, with a pause after the exhale:
Exhale, Inhale, Exhale (longer), Pause after the Exhale, Inhale etc..
Then inhale retetention is then introduced later, the inhale/exhale activates the metabolism because it keeps the mala (impourities and undigested foods) in the digestive fire.
Focus for pranayama is typically at the nostrils, place fingers (at the middle of nose between end of bone and cartillage where the nadis end) is to shut off and control flow through the nostrils and different nadis:
Right: Pingala
Left: Ida
Both directed to sushumna.
Interpretation of the Yogic Texts
A deviation of the spine will create a movement to the nabhi chaka area and vise versa.
Nabhi chakra is where the parasympathetic and sympathetic nerves originate, this is where fear exists. When we are trying to overcome fear we need to understand and create stability in Nabhi chakra which is seat of emotions.
Kurma nadyam (nadi which originates from the area of the Nabi Cakra and ends at the pit of the throat) sthairyam (stability / strength). At the throat there is the kurma (turtoise) nadi, vissudhi cakra and udana vayu. Kurma Nadi is understood as being like a turtoise, if the front of the body is open someone is secure and when it is closed, protective when the person is insecure. We can have a shield the Kavaca (the armour) like the turtoise shell of what we want to show others. The kurma is understood as the stillness of the mind, going inwards to the seat of the mind and protected by the shell.
Sat urmis - emotions
When the tortoise hibernates and brings its legs, arms, head and tail (which represent the emotion) inwards into its shell it creates mental strength and stability. The kurma also represents longevity, by breathing slowly, is steady, mindful, taking time to consider next action with reflection. Yoga likewise is slow and steady, creates chance to be comfortable with body and mind and consider every action.
Excesive breath can affect the organs. Bandhas need to be used on inhale retention apply jalabhandha, then exhale mulha bhandha then exhale retention is the uddiyana bandha.
At the Krishnamachrya Yoga Mandiram they always start asanas with the left foot forward when other traditions us the right. The reason begin with the left side is that it connects to the right side of the brain so it allows the more subtle and intuitive brain to function rather than on a mind level. Start on the left side because it relates to Ida as it calms and stabilises the mind, cooling so can be connected and focused in practise and eliminating that which doesn't need to be there in the practise. From an anatomical perspective the colon is on the right so enables circulation of digestive system.
Therapeutic Applications - Mudras
Mudra - subtle practise which unlocks energy in the body; a symbol, seal, mystery, joyous, an image
Hatha Yoga Pradipika 'mudrayatau shamayut iti mudra' "that which reduces" mystery / impurities / suffering
Key mudras:
Maha mudra - see blog post:
Nabho Mudra - curling tongue so that the tip of the tongue is at the throat, by pulling the tongue and cutting. Can work with the tip of the tongue curlved to touch the roof of the mouth.
All the bandhas are classified as mudras in the classical texts.
Bandhas = pranic lock / binding, unlocking. By locking prana in the body we open up all the surface energy to use and flow through nadis and up through sushumna nadi / and the chakras.
Jalam (water/nectar/amritam) dhara (flow) bandha
The nectar/ life energy is at the frontal lobe/third eye centre/ajna also called chandra the moon. It drops into fire and gets burnt so jalamdhara bhanda aim is to constrict and prevent the falling of the nectar into the fire so instead it can be conserved.
Jalamdhara bhandha applied on inhale retention then dropping chin to chest, should touch between the clavicals. It creates more room to breath in the chest and affects the digestive and reproductive system as it masters apana vayu, responsible for elimination.
You can give jalambhanda to pregnant women because it opens up the chest region so they can breathe better which can be restricted but no other bandhas should be given. It is not suitable for those who suffer migraines, ear problems, neck pain or any back pain.
My experience working with applying jalamdhara banda is that it naturally pulls in the uddiyana bandha and mulha bandhas and that it feels uncomfortable to allow all the apana energy to go down, as there was soo much space in the abdomen region.
Ud (up) di (to fly) yana Bandha - prana is flying in sushumna nadi
The contraction of Uddiyana bandha happens on the exhale and then on the breath retention the naval moves inwards and upwards to the spine creates a hollow in the abdomen and lifts and lengthens the whole spine.
Need to prepare body and breath for before doing this bandha. In the classical days you would only introduce uddiyana bandha unless you are able to do 12 inhale, 12 hold, 12 exhale, 12 hold x 24 breathes. Nowadays it is different and teh Krishnamachrya Yoga Mandiram would suggest mastering the following breathing pattern for 12 rounds: Inhale: 8, Retain: 0, Exhale: 8, Exhale Retention: 8 .
The exhale retention is very important for safely going into uddiyana and before doing with pranayama try during asanas first. For example an excellent posture for practising uddiyana bandha is Tadakamudra (means pond as the hollow in stomach is like a pond) and is when lie on the back, lift arms and stretch overhead with the hands interlaced and on exhale suck in uddiyana bandha. Other good postures include; Adho Mukha Svanasana / Downward facing dog because we can feel the hollow in the stomach happen by doing a conscious exhale, inverted postures, Janu Sirsasana and Maha Mudra. The spine must be straight when performaning uddiyana bandha so do not do in any twists or rotating asanas.
Mulha Bandha - lifts mulhadhara chakra
On exhale lift and contract or end of exhale perinuem contracted and lifted, also another view is that once uddiyana is lifted the mulha is activated. An exercise for working on the bandhas is to engage all the bandhas then keep the jalamdhara bhanda and mulha engaged and release uddiyana 11 times . Focus on the difference between mulha and uddiyana and seperate so able to control and use distinctly. This is an excellent exercise to practise in Maha Mudra as can really focus on the bandhas.
Uddiyana removes the diseases of spleen and liver also works on all the abdominal organs, the urinary tract and purifies the blood and the diaphragm is stretched. Cleans the nadis and cakras and faciliates the movement of prana in susumna.
The bandhas reverse the flow of prana and apana, the uddiyana and mulha send apana upwards and jalamdhara sends the prana down which stokes the metabolic fire and system.
Important that bandhas applied on an empty stomach, 6 hours after food, early morning is best especially after fasting and keep light. Pregnant women should not do uddiyana or mulha bandha, those with cardiac /heart problems should not do the bandhas and those with hypertension/blood pressure should not do uddiyana and mulha.
Mudras from the Hatha Pradipika
Maha (great) Bandha
Some people say that when you establish all the 3 bandhas it is maha bandha and others say when just uddiyana and jalam.
Maha Vedha (pressure)
When you establish all three bandhas, sitiing in siddhasana/padmasana and gently lift and bump down to earth, on rectum. This is to get rid of extra malas.
Khecari (originates form Kham - space Caru - move, creating space inside) Mudra
Disconnect the fernum put salt/gee on it then there is no connection between tongue and base and then instruments to pull and pull the tongue until it can touch the 3rd eye. In jalambandha roll the tongue inside and then up to block the nectar. Go through the different tastes first salt then sour, bitter etc...
When you roll the tongue and touch tip on roof of the mouth it creates change in taste, salt. Because your conscious is there the prana is there.
Viparati (opposite) Karanai (action)
Sarvagasana.
Vajroli Mudra
Adho mukha vrksasana/handstand with inhale then holding on the inhale and exhale slowly.
Sakti Calanamudra
Sit in vrjasana where the heel is at the premium and then do bastrika pranayama. It moves energy from mulha chakra. Or sit in siddhasana and do inhale retention, to help the sakti energy rise then exhale slowly.
Tadaka Mudra
Paschimotanasana and creating a hollow in the stomach on exhale then hold, contraction in abdomen so that the prana can move upwards along the spine, working on drawing apana energy.
Sambhari (wife of Shiva) Mudra
After doing Trataka (candle gazing) then keep the eyes open looking straight forward but have an internal focus such as the anahata chakra keeping eyes open.
Aswini Mudra
Contract and dilate the anus like a pulse, removes diseases from rectum and strengthens the area. Do in a sitting or lying position.
Pasini Mudra
Take legs over your head and then cross ankles behind the head and then lift into an arm balance to create an opening of sushumna. It is a mudra because it unlocks certain energy into the mulha region, making kundalini rise and cleaning the abdomen.
Kaka Mudra
Making the lips like a beak of a crow then suck inhale and fill up the abdomen with the ear. retain the breath then move the abdomen. Then exhale gently through the nose or the anus. Cleans all the abdomen.
That's why when you are eating you should not open your mouth as means you take in air while you are chewing food.
Bandhas and Pranayama
Should build up the breath cycles and bandhas through the practise:
In In hold Ex Ex Hold
6 0 12 6 without bandhas
6 0 12 6 4 breaths with Jalamdhara
6 0 12 6 2 breaths with Jalam and uddiyana
6 0 12 6 6 breaths with J & U & M
6 0 12 6 6 breaths
Free Free 6 breaths
Pranayama Classical Ratio
1 4 2 0 (Classically the pranayama was done with mantra, the 4 was the reflection on the mudra/diety, exhale to surrender to it)
1 4 2 1 (KRISHNAMACHRYA added the one to make it harder and also ensure we didnt exceed our capacity as inhale hold is easy, so brings extra awareness)
Throughout practise keep jalam and mulha engaged and then uddiyana
Gayatri Mantra
IN Vyahrti
Hold Gyatri
Ex Siras
Another way to introduce the bandhas on a therapeutic way is to do chanting on exhale retention to crteate the contract in the stomach region.
We began with a concept from the important yogic text Yoga Yajnavalkya Samhita, which is a conversation between a married couple whereby the man answers the womans questions. In Chapter IV 8 it talks about the idea that the human body is supposed to span 96 angula (an ancient measurement of approximnately size 96 fingers). The prana should extend for further 12 units of angula in a healthy body where prana is flowing freely. This equals 108 angula in total which is one of reasons this is a sacred number and forms part of rituals. When the prana is dissipated and not flowing correctly we get disease and state is Pranaprakpa.
The yogi brings the prana inside through their sadhana, all practises aim to prevent its dissapation and this is responsible for the glow and clarity. This concept is reiterates across all the texts.
When studying the ancient texts we must consider the context from which this knowledge was taught and communicated through concepts based in meptaphors and symbols. The reason symbols and metaphor where used is because the wisdom was taught to young children and it was easier for them to absorb the information. They would then be able to reflect on these images through the practise. It was also to ensure that this information was kept secret and couldn't be taught generically but rather that instead it was taught intimately on a 121 basis so the teacher can unravel the metaphors to the student when they are ready. The symbols work on many levels and these are revealed over time. There are some parallels to western medicinal ideas however it is important we don't superimpose our ideas on to ancient beliefs.
If prana is disturbed the whole system is; the mind and the senses become agitated, increasing attachment to objects and the world and creating suffering which leads to physical disease and moving further away from the Self. When prana is controlled, your mind and senses are controlled. This is why it is integral to control the prana:
Human
Prana Mind Senses
System
Each function in the body is related to a certain diety, they argue about who is most important and when prana leaves they all leave, when prana returns so do they.
How do we work with the subtle energy of prana? Breath is fundamental, any practise of yoga usese it as the vehicle for working on prana which is a subtle energy.
There are 3 functions for retaining prana in the body:
Longevity - this comes from the concept that we are born with a maximum number of breaths to last our lifeterm, potential is 100 years, 15 breaths per minute. However when we are stressed/anxious/diseased we breath faster which then reduces our lifespan. Pranayama aims to extend, lengthen and soften the breath. From a thereupuetic perspective breath relates to pulse/heart rate so when the breath comes down so does the pulse leading to better absorption of oxygen into the bloodstream.
Healing
Spiritual Quest
Pranayama
Pranayama keeps you free from disease by keeping you at ease, it allows you to see yourself. It aims to calm the mind, increase sattva, and reduce and balance rajas and tamas. Traditionally pranayama should be practised at morning, noon, evening and midnight.
Pranayama is very powerful ad there is many warnings in the texts about using these techiniques only when the body and mind are prepared. Hence there is often a big question about which pranayama you should and shouldn't teach to students whom only have a light yoga practise.
It is generally considered that the following are safe but there of course contra indications depending on the students conditions. I think it is also important to only teach a technique which you understand it from your own direct experience and sustained practise.
Ujjayi
In Ujjayi you are mastering the chest region / the prana which is why introduced in asana.
Sitali
Sitali is classically done by inhaling through a rolled tongue as look upwards and then retaining breath as engage jaladhara bandha /throat lock and jihva bandha (tongue on roof of mouth), then exhale with partially closed nostrils (can add alternate nostril exhaling)
The use of partially closed nostril is to activate the nadi but can use it open for therapeutic purposes.
Nadi shodhana/alternate nostrils
The flow of breath through the nostrils is is controlled by Mirgi Mudra which is performed by closing one nostril completely and the other partially to regulate breathing and stimulate the nadis. Classically the fingers never leave the nostrils and the nostril breathing through is just partially opened/closed so that it activates the nadis.
Nadi Shodhana was traditionally done with a mantra, Samantraka Pranayama and ratios where done to sustain a Dirgha (long) and Sursana (smooth) breath.
Breathing Patterns for Pranayama
Start the exercise with exhalation to create space for the prana to come in.
Bahya - Exhalation
Abhyantaoa - Inhale
sthambavrti - hold after inhale & exhale
The first breathing pattern that is taught at Krishnamachrya Yoga Mandiram is emphasising the exhalation, with a pause after the exhale:
Exhale, Inhale, Exhale (longer), Pause after the Exhale, Inhale etc..
Then inhale retetention is then introduced later, the inhale/exhale activates the metabolism because it keeps the mala (impourities and undigested foods) in the digestive fire.
Focus for pranayama is typically at the nostrils, place fingers (at the middle of nose between end of bone and cartillage where the nadis end) is to shut off and control flow through the nostrils and different nadis:
Right: Pingala
Left: Ida
Both directed to sushumna.
Interpretation of the Yogic Texts
A deviation of the spine will create a movement to the nabhi chaka area and vise versa.
Nabhi chakra is where the parasympathetic and sympathetic nerves originate, this is where fear exists. When we are trying to overcome fear we need to understand and create stability in Nabhi chakra which is seat of emotions.
Kurma nadyam (nadi which originates from the area of the Nabi Cakra and ends at the pit of the throat) sthairyam (stability / strength). At the throat there is the kurma (turtoise) nadi, vissudhi cakra and udana vayu. Kurma Nadi is understood as being like a turtoise, if the front of the body is open someone is secure and when it is closed, protective when the person is insecure. We can have a shield the Kavaca (the armour) like the turtoise shell of what we want to show others. The kurma is understood as the stillness of the mind, going inwards to the seat of the mind and protected by the shell.
Sat urmis - emotions
When the tortoise hibernates and brings its legs, arms, head and tail (which represent the emotion) inwards into its shell it creates mental strength and stability. The kurma also represents longevity, by breathing slowly, is steady, mindful, taking time to consider next action with reflection. Yoga likewise is slow and steady, creates chance to be comfortable with body and mind and consider every action.
Excesive breath can affect the organs. Bandhas need to be used on inhale retention apply jalabhandha, then exhale mulha bhandha then exhale retention is the uddiyana bandha.
At the Krishnamachrya Yoga Mandiram they always start asanas with the left foot forward when other traditions us the right. The reason begin with the left side is that it connects to the right side of the brain so it allows the more subtle and intuitive brain to function rather than on a mind level. Start on the left side because it relates to Ida as it calms and stabilises the mind, cooling so can be connected and focused in practise and eliminating that which doesn't need to be there in the practise. From an anatomical perspective the colon is on the right so enables circulation of digestive system.
Therapeutic Applications - Mudras
Mudra - subtle practise which unlocks energy in the body; a symbol, seal, mystery, joyous, an image
Hatha Yoga Pradipika 'mudrayatau shamayut iti mudra' "that which reduces" mystery / impurities / suffering
Key mudras:
Maha mudra - see blog post:
Nabho Mudra - curling tongue so that the tip of the tongue is at the throat, by pulling the tongue and cutting. Can work with the tip of the tongue curlved to touch the roof of the mouth.
All the bandhas are classified as mudras in the classical texts.
Bandhas = pranic lock / binding, unlocking. By locking prana in the body we open up all the surface energy to use and flow through nadis and up through sushumna nadi / and the chakras.
Jalam (water/nectar/amritam) dhara (flow) bandha
The nectar/ life energy is at the frontal lobe/third eye centre/ajna also called chandra the moon. It drops into fire and gets burnt so jalamdhara bhanda aim is to constrict and prevent the falling of the nectar into the fire so instead it can be conserved.
Jalamdhara bhandha applied on inhale retention then dropping chin to chest, should touch between the clavicals. It creates more room to breath in the chest and affects the digestive and reproductive system as it masters apana vayu, responsible for elimination.
You can give jalambhanda to pregnant women because it opens up the chest region so they can breathe better which can be restricted but no other bandhas should be given. It is not suitable for those who suffer migraines, ear problems, neck pain or any back pain.
My experience working with applying jalamdhara banda is that it naturally pulls in the uddiyana bandha and mulha bandhas and that it feels uncomfortable to allow all the apana energy to go down, as there was soo much space in the abdomen region.
Ud (up) di (to fly) yana Bandha - prana is flying in sushumna nadi
The contraction of Uddiyana bandha happens on the exhale and then on the breath retention the naval moves inwards and upwards to the spine creates a hollow in the abdomen and lifts and lengthens the whole spine.
Need to prepare body and breath for before doing this bandha. In the classical days you would only introduce uddiyana bandha unless you are able to do 12 inhale, 12 hold, 12 exhale, 12 hold x 24 breathes. Nowadays it is different and teh Krishnamachrya Yoga Mandiram would suggest mastering the following breathing pattern for 12 rounds: Inhale: 8, Retain: 0, Exhale: 8, Exhale Retention: 8 .
The exhale retention is very important for safely going into uddiyana and before doing with pranayama try during asanas first. For example an excellent posture for practising uddiyana bandha is Tadakamudra (means pond as the hollow in stomach is like a pond) and is when lie on the back, lift arms and stretch overhead with the hands interlaced and on exhale suck in uddiyana bandha. Other good postures include; Adho Mukha Svanasana / Downward facing dog because we can feel the hollow in the stomach happen by doing a conscious exhale, inverted postures, Janu Sirsasana and Maha Mudra. The spine must be straight when performaning uddiyana bandha so do not do in any twists or rotating asanas.
Mulha Bandha - lifts mulhadhara chakra
On exhale lift and contract or end of exhale perinuem contracted and lifted, also another view is that once uddiyana is lifted the mulha is activated. An exercise for working on the bandhas is to engage all the bandhas then keep the jalamdhara bhanda and mulha engaged and release uddiyana 11 times . Focus on the difference between mulha and uddiyana and seperate so able to control and use distinctly. This is an excellent exercise to practise in Maha Mudra as can really focus on the bandhas.
Uddiyana removes the diseases of spleen and liver also works on all the abdominal organs, the urinary tract and purifies the blood and the diaphragm is stretched. Cleans the nadis and cakras and faciliates the movement of prana in susumna.
The bandhas reverse the flow of prana and apana, the uddiyana and mulha send apana upwards and jalamdhara sends the prana down which stokes the metabolic fire and system.
Important that bandhas applied on an empty stomach, 6 hours after food, early morning is best especially after fasting and keep light. Pregnant women should not do uddiyana or mulha bandha, those with cardiac /heart problems should not do the bandhas and those with hypertension/blood pressure should not do uddiyana and mulha.
Mudras from the Hatha Pradipika
Maha (great) Bandha
Some people say that when you establish all the 3 bandhas it is maha bandha and others say when just uddiyana and jalam.
Maha Vedha (pressure)
When you establish all three bandhas, sitiing in siddhasana/padmasana and gently lift and bump down to earth, on rectum. This is to get rid of extra malas.
Khecari (originates form Kham - space Caru - move, creating space inside) Mudra
Disconnect the fernum put salt/gee on it then there is no connection between tongue and base and then instruments to pull and pull the tongue until it can touch the 3rd eye. In jalambandha roll the tongue inside and then up to block the nectar. Go through the different tastes first salt then sour, bitter etc...
When you roll the tongue and touch tip on roof of the mouth it creates change in taste, salt. Because your conscious is there the prana is there.
Viparati (opposite) Karanai (action)
Sarvagasana.
Vajroli Mudra
Adho mukha vrksasana/handstand with inhale then holding on the inhale and exhale slowly.
Sakti Calanamudra
Sit in vrjasana where the heel is at the premium and then do bastrika pranayama. It moves energy from mulha chakra. Or sit in siddhasana and do inhale retention, to help the sakti energy rise then exhale slowly.
Tadaka Mudra
Paschimotanasana and creating a hollow in the stomach on exhale then hold, contraction in abdomen so that the prana can move upwards along the spine, working on drawing apana energy.
Sambhari (wife of Shiva) Mudra
After doing Trataka (candle gazing) then keep the eyes open looking straight forward but have an internal focus such as the anahata chakra keeping eyes open.
Aswini Mudra
Contract and dilate the anus like a pulse, removes diseases from rectum and strengthens the area. Do in a sitting or lying position.
Pasini Mudra
Take legs over your head and then cross ankles behind the head and then lift into an arm balance to create an opening of sushumna. It is a mudra because it unlocks certain energy into the mulha region, making kundalini rise and cleaning the abdomen.
Kaka Mudra
Making the lips like a beak of a crow then suck inhale and fill up the abdomen with the ear. retain the breath then move the abdomen. Then exhale gently through the nose or the anus. Cleans all the abdomen.
That's why when you are eating you should not open your mouth as means you take in air while you are chewing food.
Bandhas and Pranayama
Should build up the breath cycles and bandhas through the practise:
In In hold Ex Ex Hold
6 0 12 6 without bandhas
6 0 12 6 4 breaths with Jalamdhara
6 0 12 6 2 breaths with Jalam and uddiyana
6 0 12 6 6 breaths with J & U & M
6 0 12 6 6 breaths
Free Free 6 breaths
Pranayama Classical Ratio
1 4 2 0 (Classically the pranayama was done with mantra, the 4 was the reflection on the mudra/diety, exhale to surrender to it)
1 4 2 1 (KRISHNAMACHRYA added the one to make it harder and also ensure we didnt exceed our capacity as inhale hold is easy, so brings extra awareness)
Throughout practise keep jalam and mulha engaged and then uddiyana
Gayatri Mantra
IN Vyahrti
Hold Gyatri
Ex Siras
Another way to introduce the bandhas on a therapeutic way is to do chanting on exhale retention to crteate the contract in the stomach region.
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