Bandha Mudra is not a single specific mudra, but rather a term that combines two yogic practices:Bandha" means lock or bind."Mudra" means gesture or seal.
Together, Bandha Mudras refer to advanced yogic techniques that involve energy locks along with hand gestures, breath control (pranayama), and meditation to direct prana (life energy) within the body.
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There are three main Bandhas used in Bandha Mudras:
1. Mula Bandha (Root Lock) – contraction of the pelvic floor muscles.
2. Uddiyana Bandha (Abdominal Lock) – pulling the abdomen inward and upward.
3. Jalandhara Bandha (Chin Lock) – tucking the chin toward the chest.
When all three are practiced together, it's called the Maha Bandha or Great Lock.
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Some examples of Bandha Mudras include:
1. Maha Mudra – Combines Mula Bandha, Jalandhara Bandha, and breath control.
2. Maha Vedha Mudra – Involves all three Bandhas with breath retention and slight movement.
3. Ashwini Mudra – Rapid contraction of anal muscles (related to Mula Bandha).
4. Viparita Karani Mudra – Involves inversion with bandhas.
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Benefits of Bandha Mudras:
Activates Kundalini energy.
Enhances concentration and mental clarity.
Stimulates and balances nervous and endocrine systems.
Aids in digestion, detoxification, and spiritual awakening.
Supports inner stability and self-control.
Mula Mudra (also known as Mula Bandha) is a yogic gesture or energy lock that involves the contraction of the perineum muscles (the area between the anus and the genitals). It is used in yoga and meditation to awaken and control the flow of prana (life energy), especially in the Muladhara Chakra (Root Chakra).
How to Perform Mula Mudra:
1. Posture: Sit in a comfortable meditative posture like Padmasana (Lotus Pose) or Sukhasana (Easy Pose).
2. Spine: Keep the spine erect and shoulders relaxed.
3. Action:
Contract the muscles of the pelvic floor (like you're trying to stop the flow of urine).
Hold the contraction gently but firmly.
Breathe normally and maintain awareness in the lower spine/pelvis area.
Benefits of Mula Mudra:
Stimulates the root chakra.
Helps awaken kundalini energy.
Strengthens pelvic muscles.
Improves concentration and stability.
Enhances energy flow during pranayama and meditation.
Uddiyana Mudra (also called Uddiyana Bandha) is a powerful yogic abdominal lock that involves pulling the abdominal muscles inward and upward under the rib cage. The word "Uddiyana" means "to rise" or "to fly upward" in Sanskrit, symbolizing the upward movement of prana (life energy).
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How to Perform Uddiyana Mudra (Step-by-Step):
Important: This mudra should be done on an empty stomach and only after exhaling. It is best learned under the guidance of a yoga teacher.
1. Stand or sit in a comfortable posture. Beginners usually start standing with hands on the thighs.
2. Take a deep breath in.
3. Exhale completely through the mouth, expelling all air from the lungs.
4. After exhaling, hold your breath (do not inhale) and:
Pull your abdomen in and up under the rib cage.
It will create a hollowed-out stomach appearance.
5. Hold for a few seconds (comfortably), then release the lock and inhale slowly.
6. Repeat 3–5 times, gradually increasing duration with practice.
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Benefits of Uddiyana Mudra:
Stimulates the solar plexus and abdominal organs.
Strengthens core muscles and improves digestion.
Awakens manipura chakra (solar plexus chakra).
Promotes detoxification and energy flow.
Supports control over prana and prepares for advanced pranayama.
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