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may/june 2018yogajournal.com.auMula Bandha & Uddiyana Bandha
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7 PASCHIMOTTANASANA Seated Forward Bend
From One-Legged King Pigeon Pose, press your hands into the floor to lift your
hips. Swing your legs out to come to a seated position with your legs straight
in front of you and your buttocks on a folded blanket. Lengthen your spine, and
tilt your pelvis a bit forward or backward until you feel a connection between
the centre of your pelvic floor and your central channel. Exhale, and release the
outer edges of your pelvic floor. Inhale, and feel how the prana flows up and
into the central channel (Mula). On your next inhalation, expand your rib cage
in all directions. Exhale and feel that energy moving up higher, upward through
your core (Uddiyana) as you bend forward from your hips. Keep length in your
spine, and reach forward to hold your big toes. Stay for 5 breaths, maintaining a
connection to the energy flow within the central channel, which moves up with
each breath.