Mahamudra (Great Gesture) Yoga Asana - How To Do And Its Benefits

The Maha Mudra, also written as Mahamudra, applies three bandhas, Jalandhara, Uddiyana, and Mula and is an advanced practice of the Hatha Yoga. To have kundalini awakening in their body, ancient yogis used to perform the Mahamudra by creating a surge of pranic energy. Like the other Yoga hand mudras, the Mahamudra is a type of Bandha Mudra where the trunk’s top and bottom opening are sealed by applying Bandhas. This makes sure your body doesn’t release pranic energy.

The Mahamudra charges the whole body with pranic energy by enabling the travel of pranic energy between the root and throat chakras. The throat gets contracted as you hold your breath in this gesture, and the prana energy is pushed to the lower body parts. Then the prana energy meets at the navel centre, awakening the prana energy.

Maha means Great; Mudra means gesture, and the Mahamudra offers numerous benefits. Let us get to know them in detail.

How to Do Mahamudra:

Here are the simple steps you can follow to perform Mahamudra efficiently:

Sit comfortably on the floor in dandasana or staff pose while stretching your legs.
Place your hands by your side on the floor while keeping your spine straight.
Now gradually fold the left foot close to your left thigh by taking a deep breath. Slowly breath out while bringing down your knees. Use your left heel to press the perineum.
Ensure your right leg is in the front and stretched throughout the practice.
Now hold your big toe of the right leg with your hands while bending forward. Slightly raise your head upwards while gazing at the eyebrow’s centre, keeping your head tilted and inhaling slowly.
Hold your breath inside to perform Mula Bandha while contracting your throat so that air doesn’t escape your lungs.
While holding your breath inside, remain in this position called AntarKumbhaka. You can stay in this position as long as you can.
This practice is for one round, and you can practice 3 to 12 rounds similarly.

Tips to Perform Mahamudra:

Here are some of the tips that will help you perform Mahamudra efficiently:

Use a cushion or a folded blanket for sitting on and perform this mudra to avoid causing any strain to your back.
To stretch your feet, you can secure a yoga strap to the ball that helps you straighten your spine.
You can also prevent your knee from aching by placing a block, cushion, or blanket under the folded knee while performing Maha Mudra.
It is best for pregnant women to avoid performing this gesture.
It is contraindicated if you have chronic back inflammation, abdominal inflammation, heart diseases, eye disorders, hypertension, or glaucoma.

How Long Do You Hold Mahamudra?

Performing Mahamudra might be difficult in the beginning. But with practice, eventually, you can perform this mudra efficiently. You can hold yourself in this mudra for as long as you feel comfortable.

Best Time To Practice Mahamudra?

To reap the optimum benefits of performing Mahamudra, you should practice it in the early hours of the morning and on an empty stomach. Make sure you start with meditation before you perform Mahamudra.

Benefits of Mahamudra:

Mahamudra asana benefits are not only attributed to one’s mind but also your body. Here are some of the benefits you can reap by adding it to your regime:

Performing Mahamudra efficiently helps the muscle groups in the hips, upper back, shoulders, thighs, and legs. As a result, it makes your daily activities easier and improves your workout performance.
The Mahamudra benefits include improvement in digestion and activation of the abdominal organs.
Mahamudra yoga asana also prevents thyroid problems by stimulating your endocrine system by regulating the secretion of hormones.
Performing Mahamudra yoga saves you from infections and diseases by improving your immune system.
Mahamudra kundalini yoga relieves menstrual or menopausal problems by activating your reproductive organs.
This asana helps improve your respiratory system by preventing asthma and COPD and expanding your lung efficiency and capacity.
Mahamudra helps clear your mind relieving anxiety and stress by improving circulation to your brain.
Mahamudra also helps you gain spirituality and raises your consciousness towards the higher power, thereby letting you gain control over the sexual energy.

Suppose you wish to strengthen and activate your mind and body. In that case, the Mahamudra yoga pose can be an extremely effective solution. It is necessary to maintain a healthy lifestyle and be consistent with the practice of the Mahamudra to get spiritual and physical benefits. Don’t forget to let us know if you found this article helpful!

FAQs:

1. What are the precautions and contraindications of performing Mahamudra?

Ans: Here are some of the precautions you need to take while performing Maha Mudra efficiently:

It is best to practice Maha Mudra if you are an expert in Khechari, Moola Bandha, Kumbhaka and Shambhavi mudras.
Since this mudra generates heat in your body, avoid practising Maha Mudra in hot summers.
Practising Maha Mudra before meditation or after pranayama and asana session is advised.
Practice Maha Mudra on both sides, left and right.
It is best to avoid performing Maha mudra during menstruation or pregnancy.
Avoid performing this mudra if you have glaucoma, heart disease, and inflammation in the back or abdominal muscles.