Preparation for Maha Mudra Practice

SequenceWiz Sample Practices Preparation for Maha Mudra practice

Maha mudra is said to be a quintessential yoga asana, it combines the elements of all 5 directional movements of the spine: forward bend (FB), back bend (BB), twist (TW), lateral bend (LB) and, of course, axial extension (EXT). Therefore we need to include poses for each one of those directions in preparation for Maha Mudra. Done with care, this pose can create an incredible sense of height, depth and spaciousness.

Get settled. Become aware of Gradually your breath. With every IN 1. deepen the imagine yourself becoming a bit breath / 6 br taller, with every EX relax your shoulders down.

Chakravakasana/Adho Mukha 4 cycles, Svanasana combination 2. deep (FB/EXT). To warm up the breathing. back, neck, shoulders, hips and legs.

Repeat 4x. Tadasana, balancing adaptation Stay: IN/EX: (EXT/BAL). To lengthen the 6sec, HOLD 3. spine, to warm up the the breath in shoulders, to warm up the Stay 2 sec / 4 calves and to focus attention. breaths.

Repeat 4x. Stay: IN/EX: Virabhadrasana 1 (BB). To 6sec, HOLD prepare for the action of chest 4. the breath in lifting away from the navel, to Stay 2 sec / 4 warm up the legs and hips. breaths.

Prasarita Padottanasana (FB). 4x, deep 5. To compensate for #4, to warm breathing. up the hips.

3 cycles/ea side. IN/EX: Utthita Parsvakonasana (LAT). 6sec, HOLD To prepare the neck and 6. the breath in shoulders, to prepare the hips 2 sec / 4 for external rotation. breaths.

Repeat 4x. Padangusthasana (or Ardha Stay: IN/EX: Uttanasana) chin tucking 6sec, HOLD adaptation (FB/EXT). To 7. EX: chin IN: chin the breath in prepare the neck, to lengthen in up Stay 2 sec / 4 the spine, to prepare the arms breaths. for foot-holding action.

Chakravakasana (FB). To 4x, deep 8. compensate for #6 and #7, to breathing. transition to the ground.

4 breaths. Salabhasana (BB). To stabilize IN/EX: 6sec, the lower back and sacrum, to 9. HOLD the prepare for the action of chest breath in 2 lifting away from the navel, to sec. mobilize the shoulders.

Repeat 4x. Urdva Prasarita Padasana/ Stay: IN/EX: Supta Padangusthasana (EXT). 6sec, HOLD 10. To compensate for #9, to the breath in lengthen the spine, to prepare Stay 2 sec / 4 the arms for foot-holding action. breaths.

A. 4x, deep breathing. Jathara Parivrtti (TW). To B. IN/EX: A. B. prepare for #13, to mobilize the 11. 6sec, HOLD neck, upper back and the breath in shoulders. 2 sec / 4 breaths.

Repeat 4x. Stay: IN/EX: Supta Badha Konasana (EXT) 6sec, HOLD 12. To prepare the hips for #13 and the breath in #14. Stay 2 sec / 4 breaths.

Janu Sirsasana, twisting 4 cycles on adaptation (FB/TW). To prepare each side, 13. the spine, neck, upper back, deep shoulders, hips and legs for breathing. #14.

Repeat 3x: IN/EX: 6sec, Maha mudra (EXT). Lengthen HOLD the the spine, pull the chest away breath in 2 from the navel while holding on sec. 14. to your foot. Keep the head in Then stay in line with the spine. Focus on Stay the pose 8 creating more length with every breaths, inhalation. breathing deeply.

Paschimottanasana (FB). To compensate for #14, to stretch 15. 4 breaths the back and mobilize the arms.

Dvipada Pitham (BB). To 3 cycles on compensate for #14 and #15. 16. each side To mobilize the spine, neck, shoulders, hips and legs.

17. 3-5 min Rest.

Pranayama/meditation. IN: Slowly lift the chin up, as if sniffing the air. HOLD the breath in, as your tuck the chin in, lengthening the back of the neck. EX: Keep the spine long 18. and relax the shoulders down. Repeat for 12 breaths, lengthening IN and EX.

Then sit tall and observe the effect of the practice.