Yoga Mudra

1. Adopt the Lotus Pose (Padmasana)

2. Clasp your hands behind your back, arms outstretched, elbows locked.

3. Bend and place your forehead on the floor. Hold the pose for ten seconds.

Benefits: An advanced pose which forces the blood to the abdominal region, stretches spine and posterior muscles, contracts and compresses the muscles between the shoulders and expands chest and lungs. Excellent also for the cure of constipation. Breathe naturally, exhaling as you bend, inhaling as you rise to the sitting position. All the bandhas and the mudras must be mastered in order to achieve siddhi or psychic power, but none of the mudras except maha mudra, yoga mudra and viparetha karani mudra should be attempted except under the guidance of an expert. These three are sufficient for the physical fitness and mental alertness.