Mahamudra Yoga Asana: A Great Gesture for Mindfulness

The Maha Mudra, also known as Mahamudra, is an advanced practice of Hatha Yoga. It incorporates three bandhas, namely Jalandhara, Uddiyana, and Mula. Ancient yogis used this technique to stimulate kundalini awakening within their bodies by generating a surge of pranic energy. Mahamudra is a specific type of Bandha Mudra that involves sealing the top and bottom openings of the trunk using Bandhas. This practice ensures that the body retains the pranic energy without releasing it.

The Mahamudra technique energizes the entire body by facilitating the flow of pranic energy. It enables the transfer of pranic energy between the root and throat chakras. During this gesture, the throat contracts while holding the breath, causing the prana energy to move towards the lower body. Eventually, the prana energy converges at the navel center, awakening it.

Maha means Great; Mudra means gesture, and the Mahamudra offers numerous benefits. Let us get to know them in detail.

How to Do Mahamudra:

1. Begin the practice by sitting comfortably in dandasana or staff pose on the floor, with legs stretched out and hands by your side.
2. Fold your left foot close to your left thigh while exhaling, and slowly bring down your knees using your left heel to press the perineum.
3. Keep your right leg fully stretched and in front throughout the practice.
4. Bend forward and hold the big toe of your right leg with your hands, while slightly raising your head and gazing at the center of your eyebrows.
5. Inhale slowly during this movement.
6. To engage in Mula Bandha, hold your breath inside and contract your throat to prevent air from escaping your lungs.
7. Stay in the position called AntarKumbhaka for as long as you can comfortably hold your breath.
8. You can choose to practice multiple rounds of this sequence, ranging from 3 to 12 rounds.
9. Remember to maintain a straight spine and a relaxed posture throughout the practice.
10. Find a comfortable rhythm and enjoy the benefits of this sequence.

Tips to Perform Mahamudra:

Here are some of the tips that will help you perform Mahamudra efficiently:

1. Use a cushion or folded blanket to support your back while sitting and performing this mudra to avoid strain.
2. To stretch your feet, attach a yoga strap to the ball, which will help straighten your spine.
3. Place a block, cushion, or blanket under the folded knee while doing Maha Mudra to prevent knee pain.
4. Pregnant women should avoid this gesture for their safety.
5. People with chronic back inflammation, abdominal inflammation, heart diseases, eye disorders, hypertension, or glaucoma should also avoid this mudra.
6. Using a cushion or folded blanket provides support and helps maintain proper posture during the mudra.
7. Take precautions and listen to your body’s needs to ensure a safe and comfortable practice.

How Long Do You Hold Mahamudra?

Performing Mahamudra might be difficult in the beginning. But with practice, eventually, you can perform this mudra efficiently. You can hold yourself in this mudra for as long as you feel comfortable.

Benefits of Mahamudra:

Mahamudra asana benefits are not only attributed to one’s mind but also your body. Here are some of the benefits you can reap by adding it to your regime:

1. Mahamudra efficiently targets various muscle groups, including the hips, upper back, shoulders, thighs, and legs.
2. It leads to easier daily activities and improved workout performance.
3. Mahamudra positively impacts digestion and activates abdominal organs, resulting in improved digestive function.
4. By stimulating the endocrine system, Mahamudra helps prevent thyroid problems.
5. Mahamudra yoga boosts the immune system, protecting against infections and diseases.
6. Women can find relief from menstrual or menopausal problems through Mahamudra kundalini yoga.
7. Mahamudra helps prevent asthma and COPD while enhancing lung efficiency and capacity.
8. It clears the mind and alleviates anxiety and stress by improving circulation to the brain.
9. Mahamudra has spiritual benefits, helping individuals gain a sense of spirituality.
10. It raises consciousness towards a higher power.
11. Mahamudra enables practitioners to gain control over their sexual energy.

If you’re looking to enhance your mental and physical well-being, consider practicing the Mahamudra yoga pose. This pose has been found to be highly effective in strengthening and activating both the mind and body. To fully experience the spiritual and physical benefits of Mahamudra, it’s important to maintain a healthy lifestyle and be consistent with your practice. If you found this article helpful, we would love to hear your feedback.