Маха мудра и ее преимущества - Шайлендра Сингх Неги, Центр ведической йоги

The Sanskrit word "maha" means great, so maha mudra is a great yogic gesture in which you combine different mudras with bandha. Sit in the base position with straight legs, bend your left leg and press the heel into the perineum. Apply mula bandha (root lock). Keep the right leg straight, with the hands firmly holding the outer right foot or the big toe. Inhale and hold the breath, apply the chin lock, shambhavi mudra, and kechiri mudra (in which you fold the tongue back and with the tip of the tongue touch the roof of the mouth). When you are no longer able to hold the breath slowly exhale as soundlessly as possible. A forceful exhale means that you're going beyond your capacity - your body is not yet ready for that length of kumbhaka. Repeat this practice on the right side.

There are many benefits of maha mudra:

it stimulates your digestive capacity
generates a higher frequency of pranic energy in all different psychic centres
develops your inner nature of mind
purifies the nadis, redirecting the ida/pingala energy into the sushumna which brings clarity
creates an energetic circuit from the muladhara to the agya chakra which can be strongly felt at the at the psychic level.

This mudra is highly recommended in our yogic tradition because it helps to build the pathway through your energy can travel to your highest Centre. It is explained in:

the Shiva Samhita Chapter 4 Sutra 18,
the Hatha Yoga Pradipika Chapter 3 Sutra 14 -18,
the Yoga Chudamani Upanishad verses 65-70, and
the Gherand Samhita.

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