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After you have
mastered the energy locks you are ready to incorporate them into more
complicated techniques that are the core of tantric practice: Aswini Mudra
and Vajroli Mudra.
These practices
both generate intense energy in the lower body while keeping it contained.
This builds up pressure in the energy channels. Once the containment is
released, that pressurized energy shoots up the spine, breaking through
any blocks or restrictions.
Aswini Mudra
Aswini Mudra
(gesture of the horse) —
The word Ashwini means
‘Horse’. The practice is so-called because the anal contraction resembles
the movement a horse makes with its sphincter immediately after evacuation
of the bowels. This is a very powerful technique to pump the energy
up into Manipura.
This asana
involves the contraction and relaxation of the buttock muscles, sphyncter,
perineum, and the entire pelvic region.
There are two
methods of practicing Aswini Mudra,
Aswini Mudra
(version 1)
Position of
readiness
Sit in any
comfortable meditation asana.
Steps
Close the eyes
and relax the whole body.
Become aware
of the natural breathing process for a few minutes, and then take the
awareness to the anus.
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. Repeat the practice for as long as possible.
Contraction and relaxation should be performed smoothly and rhythmically.
Gradually make the contractions more rapid.
Aswini Mudra
(version 2) Rapid contraction
Position of
readiness
Sit on your
heel or on a rolled up towel or tennis ball so pressure is felt on
Muladhara Chakra (between genitals and anus for men, on clitoris for
women).
Steps
Inhaling fill
the lungs about 1/3 total capacity of lungs.
Contract and
relax the anus 15 times, about twice per second.
Exhale
Again inhaling
fill the lungs about 1/3 total capacity of lungs.
Contract and
relax 15 more times.
Exhale
Again Inhale
the last time fill the lungs about 1/3 total capacity of lungs.
Contract and
relax 15 more times.
Hold the
breath, pull the shoulders forward and press the chin against the chest
for a moment. Feel the heat and hydraulic pressure build up.
Take a sniff of
air and exhale through the nose as you release the tension. Feel an energy
flush through the entire body. Visualize the energy moving up the spine.
Benefits
This Mudra has particularly good effects on the empty spaces in the stomach.
Due to the pressure functioning of these parts is improved.
It also has good effects on Uterus in women.
Note
It is one of
the most important exercises for preparing the mother for childbirth. It
is performed with the knees slightly apart, and the forehead resting on
the arms folded on the ground.
Any healthy
person can practice this asana but women suffering from Uterus problems
should do this asana under expert observation.
Version 1
is recommended to pregnant women (The Aswini mudra for contraction and
relaxation of the pelvic muscles can also be practised while lying on the
back with the knees bent). Regular practice of this Mudra exercises and
strengthens the muscles of entire pelvic region. It helps the mother cope
with the weight of the child during pregnancy and eases childbirth by
virtue of the fact that the mother is perfectly trained in relaxing the
muscles of the vagina. The woman in labour creates no resistance, and
therefore saves herself pain and fatigue.
Bandhas are necessary for practice of
Pranayama, Bandha means energy lock. There are main 3 types of locks,
first is Jalandhar Bandha or Chin lock, second is Moolabandha or anus lock
and third is Uddiyan Bandha or abdominal lock. These locks are essential
while doing the Kumbhaka that is retaining the air inside or outside of
the lungs.
During Pranayama, these three Bandhas are
used.
Mulabandha
Root Lock
Uddiyana
Bandha Upward Abdominal Lock
Jallundhar
Bandha Chin Lock
Also read from
Kundalini Yoga-SRI
SWAMI SIVANANDA
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