1. Sit in Padmasana or Bajrasan
2. Take both hands behind the back holding of one wrist.
3. Close the eyes and relax the whole body.
4. Bring the awareness to Mooladhaar chakra.
5. Inhale slowly and feel the breath gradually rising from Mooladhaar to Aagya chakra. Retain the breath for a few seconds and concentrate on Aagya chakra.
6. Exhale slowly while bending forward, synchronizing the movement with the breath so that the forehead just touches the floor as the air is fully expelled from the lungs.
7. Final position is Yogmudrasana.
8. Simultaneously, feel the breath gradually move downward from Aagya to Mooladhaar chakra.
9. Retain the breath outside for a few seconds while concentrating on Mooladhaar chakra.
10. Inhale, raise the trunk in vertical position and be aware of the breath moving upward from Mooladhar to Aagya chakra.
11. All these movements should be performed in harmonius, smooth and synchronized manner.
12. Remaining in upright position, hold the breath for a few seconds while concentrating on Aagya chakra.
13. Exhale slowly, moving the awareness back down the spine with the breath to Mooladhar chakra.
14. This is one round
15. Immediately start another round performing slight moola bandha with the breast still held out and the awareness at mooladhaar chakra.
16. Beginners may rest by taking a few normal breath before starting another round
17. Perform 3 to 10 rounds.
1. Is an excellent preparatory practice for meditation
2. Activates adrenal system, engendering a sense of relaxation.
3. Relieves anger and tension.
4. Induce tranquility, develop awareness and control of psychic energy.
1. Sufferers of sciatica, high blood pressure, pelvic inflammatory diseases or any serious abdominal ailments should avoid it.
2. Female should better perform it in Sukhasana instead of Padmasana.