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Maha Mudra

     In Sanskrit, Maha means "great" and Mudra means "gesture." This practice is a Adhara Mudra meaning "perineal gesture" practice. This practice is the first Mudra mentioned in both the Hatha Yoga Pradipika, Gheranda Samhita as well as the Shiva Samhita.

     This practice is best preformed in the early morning, on an empty stomach and after the practice of Asana and Pranayama and before Meditation. This practice helps the practitioner to awaken the Kundalini Shakti, located within Muladhara Chakra as well as activating Muladhara. This is one of ten Mudra practices that are said to destroy old age and death as well as giving divine wealth.

Practice - Variation 1

  • Preform Utthanpadasana by turning the outside of the left foot to the mat. Bring the left heel firmly against the perineum, which is located between the anus and the genitals, this is the location of Muladhara Chakra.

  • Preform Khechari Mudra.

  • Take in a deep inhale.

  • Exhale bending forward and grab the big toe of the right foot with both hands.

  • Inhale lifting the chin slightly.

  • Preform Shambhavi Mudra.

  • Exhale preforming Mula Bandha.

  • Holding the breath in, rotate your awareness from Ajna Chakra to Vishuddhi Chakra and to Muladhara Chakra. Keep your awareness at each Chakra for one to two seconds.

  • Release Khechari Mudra then Shambhavi and Mula Bandha.

  • Exhale slowly returning to an upright seated position.

  • This is one round, repeat the left side.

    • Maha Mudra

    Practice - Variation 2

  • Preform Janu Sirshasana or hrad to knee pose.

  • Preform Khechari Mudra.

  • Take in a deep inhale.

  • Exhale bending forward and grab the big toe of the right foot with both hands.

  • Inhale lifting the chin slightly.

  • Preform Shambhavi Mudra.

  • Exhale preforming Mula Bandha.

  • Holding the breath in, rotate your awareness from Ajna Chakra to Vishuddhi Chakra and to Muladhara Chakra. Keep your awareness at each Chakra for one to two seconds.

  • Release Khechari Mudra then Shambhavi and Mula Bandha.

  • Exhale slowly returning to an upright seated position.

  • This is one round, repeat the left side.

    • Maha Mudra
    Duration

  • Practice 3 - 12 rounds depending on time and convenience, make sure to practice the same amount of rounds on the left and right legs.



    • Note

  • This practice is best preformed in the early morning hours while the stomach is completely empty.

  • Before attempting this practice, it is advisable to be knowledgeable in the practices of Khechari Mudra, Shambhavi Mudra, Mula Bandha and Antara Kumbhaka meaning "internal breath retention" as well as the location of the three Chakras.



    • Precautions with Maha Mudra

  • Do not practice if you have high blood pressure, any heart related issues or glaucoma.

  • If you have diabetic retinopathy, recent cataract surgery, lens implant or any other eye procedure, seek the guidance of an experienced Yoga teacher.



    • Benefits of Maha Mudra

  • Provides physical and spiritual benefits.

  • Improves digestion and issues of the stomach.

  • Removes consumption, leprosy, colic and diseases caused due to indigestion.

  • Neutralize the effects of toxins in the body.

  • Removes Kapha Dosha disorder.

  • Balances the sympathetic and parasympathetic nervous system.

  • Induces a tranquil state of mind.

  • Enables the Pranic energy to clearly go between Muladhara and Vishuddhi Chakra.

  • Awakens Shakti energy.


    • This practice is also referred to as

    • Great Gesture Yoga

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