Mula Bandha &
Uddiyana Bandha
6 EKA PADA RAJAKAPOTASANA
One-Legged King Pigeon Pose, variation
From Down Dog, exhale and place your right
knee in front of your right hand on the mat. Slide
your right foot in front of your left hip, with your
shin against the mat. Inhale, and prop your hands
onto blocks (on either side of you), so you can
be as upright as possible without hanging out
in your hip joints (your hips and spine should
feel connected, like they’re one unit). Draw your
legs in toward each other. Move your hips gently
in any direction (likely up) to find a connection
between the centre of your pelvic floor and
your central channel. Release the outer edges of
your pelvic floor and feel how energy flows up
through the centre of it (Mula). Widen your rib
cage and allow the energy to be drawn into your
expanded rib cage, along with a gentle muscular
contraction in your abdominals (Uddiyana). Keep
an awareness on these bandhas and feel how
they bring lightness, stability, and strength to
your hips, spinal column, and rib cage. Hold for 5
breaths. Repeat on the other side.
6