Dive into the simplicity of Yogamudrasana, also known as the psychic union pose, as it combines easy sitting in padmasana with gentle breathing. This yoga pose is about bringing your body and mind together, creating a sense of overall well-being. Discover the different ways to practice it and explore the positive effects it can have on your health.
Steps:
- Start in padmasana, eyes closed, and relax the body.
- Hold one wrist behind the back with the opposite hand.
- Inhale deeply and, while exhaling, bend forward, maintaining a straight spine.
- Bring the forehead to the floor or as close as possible.
- Relax in the final position, breathing slowly and deeply.
- Be mindful of the pressure of the heels on the abdomen.
- Stay in the final position comfortably without straining the back or joints.
- Slowly return to the starting position.
Breathing:
- Inhale deeply in the starting position.
- Exhale while bending forward.
- Breathe deeply and slowly in the final position.
- Inhale while returning to the starting pose.
Duration and Awareness:
- Aim to remain in the final position for 1-2 minutes. If it is difficult to stay in the final position for more than a short time, repeat the asana a few times.
- Focus awareness on the back, abdomen, or breathing process.
- Spiritually, concentrate on Manipura chakra.
Variations:
1. For Beginners:
- Raise and lower the body instead of holding the final position.
- Sync movements with the breath.
2. For Advanced Practitioners:
- Follow the basic technique, inhaling and keeping the body still.
- While exhaling, try touching the floor with the chin, repeating 2-3 times.
- Relax in the final position.
3. For Maximum Abdominal Massage:
- Make fists and place them in the lap on top of the upturned heels.
- Continue as in the basic technique.
- Benefits include powerful compression of the abdomen.
Contra-indications:
- Avoid those with a serious eye, heart, or back conditions.
- Not recommended for individuals in the early post-operative or post-delivery period.
Benefits:
- Excellent for massaging abdominal organs.
- Alleviates ailments like constipation and indigestion.
- Stretches and tones spinal nerves, contributing to overall health.
- Variations cater to different levels of flexibility and provide additional benefits.
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