Position of Readiness
Yoga Mudra is practiced in the Lotus Pose. If you are unable to practice it in Padmasana, then practice it in Ardha Padmasana or in sukhasana (easy pose). If this is also not possible, then sit in Vajrasana.
After being seated either in the Lotus position or in Sukhasana, bring both the hands at the back. Grab the wrist of one hand with the other hand.
Make a fist with the hand which has been grabbed. At this stage keep the hands loose and let them rest on the back. Keep the spine straight. Look in front while keeping the neck and head straight upward.
Exhaling slowly, start lowering the head till forehead touches the ground. You have to synchronies exhaling with the bending of upper area of the body towards the ground. Let the head come down only as far as it can easily be lowered. If possible, touch the ground with the forehead. By the time the head has touched the ground exhalation should be completed.
Hold the breath in that position. Now tighten the hands and gradually raise them (in grabbed form) upwards as high as possible without excessive strain. Stay in this position for 6 to 8 seconds. Do not allow your buttock to leave the ground during its practice. If it becomes easy to touch the ground with forehead, then gradually try to touch the ground with nose and chin.
Start inhaling while lowering down the hands and gradually return to earlier pose. Loosen the hands and the body. Rest for six to eight seconds. After resting, make a few more rounds by following the same process.
Initiate with the two rounds daily in the first week, increase it to four rounds in the second week.
Yoga Mudra has a curative and corrective effect for the asthmatics. The lungs and their bronchial branches are stimulated in a very effective way. Because of reverse conditioning of the upper area of the body, the blood from the lower region begins to flow upwards and massages the veins of the lower bronchioles of the lungs. This helps restore the normal health of the lungs and their functioning.
Yoga Mudra provides several other benefits also. It corrects the disorders of the spine; removes gastric troubles and constipation; strengthens the digestive system; and enhances sexual potentiality.
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