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Lean forward and grasp the big toes with the thumbs, index and second fingers, keeping the head facing forward. Inhale slowly and deeply, expanding the abdominal muscles to their fullest extent. Retain the breath inside for a comfortable length of time without straining the lungs in any way. Exhale slowly and deeply while relaxing the abdomen. Maintain the hold on the the toes. Repeat the breathing up to 10 times. Then release the toes and return to the starting position.
This is 1 round. Duration: Practise 3 to 5 rounds Awareness: Physical - on the abdomen
Spiritual - on manipura chakra. Contra-indications: Pregnant women and those suffering from
hernia or prolapse should avoid this practice. Benefits: Tadagi mudra relieves any tension stored in the
diaphragm and pelvic floor, tones the abdominal organs and stimulates blood circulation to these areas. It improves the digestion and helps to alleviate diseases of this region. The nerve plexuses in the visceral area are stimulated and toned. Bending forward and extending the stomach stretches the diaphragm and pelvic floor, and creates pressure throughout the trunk of the body. This stimulates manipura chakra, the centre of energy distribution, and
raises the level of prana generally. Practice note: Release the hold on the toes between breaths if
the position becomes uncomfortable. Note: The word tadagi literally means 'water pot', which resembles
the shape of the extended abdomen.
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