Position of Readiness:
- Stand with your feet parallel and hip-width apart.
Steps:
- Bring both hands to the back.
- Grab the wrist of one hand with the other hand.
- Make a fist with the hand that has been grabbed, or interlace your fingers.
- Force your hands down away from your shoulders.
- Keep your spine straight.
- Look forward, maintaining a straight neck and head.
- Slowly exhale, raising your tailbone and allowing your torso to extend forward.
- Gradually release the squeeze as your torso continues downward.
- Lower your head only as far as it can easily go.
- Hold your breath in that position.
- Tighten your hands and gradually raise them (in the grabbed form) upward as high as possible without excessive strain.
- Stay in this position for 6 to 8 seconds.
To Release the Posture:
- Inhale, press the soles of your feet downward, and drop your tailbone. Gradually release the squeeze as you return to the starting position.
Daily Practice:
- Begin with two rounds daily in the first week, and gradually increase to four rounds in the second week.
Benefits:
- For Asthmatics:
- Yoga Mudra has a curative and corrective effect.
- Stimulates the lungs and their bronchial branches effectively.
- Promotes better lung health and functioning.
- General Benefits:
- Corrects spine disorders.
- Relieves gastric troubles and constipation.
- Strengthens the digestive system.
- Enhances sexual potentiality.