YOGA MUDRA

1. In a kneeling position, make fists with the hands.

2. Place the backs of the fists at the juncture of the thighs and the abdomen, so that as the body is bent forward, they will press into the fleshy part of the abdomen.

3. Keep the back as straight as possible for the duration of the pose.

4. Inhale deeply and hold.

5. Exhaling, bend forward until the head touches the floor, while remaining seated on the heels.

6. Hold for a few seconds with the breath out. Observe the feeling of energy in the forehead.

7. Inhaling, slowly return to the starting position.

VARIATION1: Place the arms behind the back and take hold of the left wrist with the right hand. Proceed as before. The arms may either remain as they are behind the back, or may be lifted upwards and as far forward as possible, while the body is bent forward. (Any seated pose may be used.)

VARIATION 2: The full yoga mudra is done in the full lotus pose with the hands in prayer (pronam) position behind the back against the spine, opposite the heart. (The little finger rests against the spine and the thumb is away from the spine.)

BENEFITS: This pose massages the colon and other abdominal organs, helping to keep the colon clean and relieving constipation and gas. It helps restore these organs to their normal order if they have slipped from position due to a weakness in this area. Yoga Mudra cultivates a feeling of reverence, thus helping to overcome pride. It also aids in the practice of Bramacharya (self-discipline).