Yoga and Total Health — June 2017

Yoga Mudra - (Symbol of Yoga)

We are just small miniscule parts in the larger process of life.

Method:

1. Sit in Sukhasana or Padmasana or Ardha-Padmasana.


2. Now, hold your right wrist with your left hand, at your lower back.


3. Check that the spine, the neck, and the head are in one straight line.


4. While inhaling for 3 seconds pull the shoulders back and throw the chest forward.


5. And while exhaling for 3 seconds gently bend down and try to touch either the tip
   of the nose or the forehead to the right knee and maintain this pose while suspending
   the breath for 6 seconds.


6. Inhaling for 3 seconds, return to the upright position.


7. Now, try to touch the left knee similarly.


8. Then, repeat the same by bending forward and touching the ground with your
   forehead.


9. The Yogendra Rhythm for the same is 3:3:6:


10. Do 3 rounds.

Benefits:
Gives intra-abdominal compression gently massaging the internal organs, relieves
constipation, flatulence, cold, asthmatic problems, reduces pot belly, loosens the
posterior muscles of the spinal column and increases circulation to the spine, head,
face and neck region.

Limitations:
Acute and resolving cervical/lumbar disc prolapse, cardiac problems, hyper tension,
cervical spondylosis, neck disorders, spinal and abdominal injuries, high myopia,
retinal detachment and other disorders of the eyes, nasal, head and facial region.

Category:

Cultural Posture

for vertebral column

by Forward Bending

Bhava (Attitude):

Vairagya (objectivity/

Humility/surrender)