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may/june 2018yogajournal.com.au8
Maha Bandha
8 SUKHASANA Easy Pose
Draw your feet in and bring your legs into a
comfortable cross-legged position. Gently exhale,
and release the circumference of your pelvic
floor. Next time you breathe in, take a deep,
full breath from your pelvic floor—all the way
up into your chest.
As you exhale, place your palms on your
knees and fold forward. Expel all the air in your
lungs through your mouth with your tongue
sticking out. Without inhaling, come back
upright, pressing your hands into your knees
and straightening your arms. While holding the
outward retention of your breath, release the
circumference of your pelvic floor again. With a
mock or pretend inhalation (the body physically
inhales without actually taking air in), feel energy
being drawn up through your pelvic floor (Mula),
all the way up and hollowing out your stomach
under your ribs (this is the traditional Uddiyana
applied during pranayama).
Feel your chest rising to your chin. Lift from
the top of your head, lengthening the back of
your neck. Then, gently move your chin down
toward your chest (Jalandhara Bandha), directing
energy down toward your navel. When you
feel you need to breathe in again, first let go of
Jalandhara by lifting your chin, and then let go
of Uddiyana by releasing your belly. Inhale, and
release Mula. Repeat all steps 1–3 times.
After practicing these poses, rest in Savasana
(Corpse Pose) for at least 5 minutes. Observe
any shifts in the flow and quality of your
body’s energy.Our Pro Teacher and model Esther Ekhart has been teaching
yoga and meditation internationally for more than 25 years
and is the founder of ekhartyoga.com, an online yoga studio
offering yoga and meditation classes and resources from
renowned yoga teachers.