________________
Sequence: Ideally preceded or followed by a backward bending
asana such as matsyasana (with the legs stretched out),
ushtrasana or bhujangasana. Contra-indications: People with serious eye, heart or back
conditions and those in the early post-operative or post
delivery period should not attempt this asana. Benefits: This is an excellent asana for massaging the abdominal
organs and removing many ailments connected with this part of the body, including constipation and indigestion. It stretches the spine, gently toning the spinal nerves which emerge from the spaces between the vertebrae, contributing to good general health. Yogamudrasana is
used to awaken manipura chakra. Variation I: (for beginners)
This variation follows the same method as the basic technique except that instead of remaining in the final position, the body is raised and lowered a number of times. It is particularly useful for those who are stiff and cannot touch the floor with their foreheads. Synchronise the
movement with the breath. Variation 2: (for advanced practitioners)
This technique should only be practised by those who can easily touch their foreheads to the floor. Practise yogamudrasana as described in the basic technique. Keep the body still and inhale. While exhaling, try to touch the floor with the chin and push it away from the body. This practice may be repeated 2 or 3 times, keeping the body still on inhalation and pushing the chin forward on exhalation. Do not strain. Relax the whole body and remain in the final position, breathing slowly and deeply.
Return to the starting position while inhaling. Benefits: Variation 2 further stretches and elongates the spine. Variation 3: (for maximum massage of the abdomen)
This method is the same as the basic technique except for the position of the hands.
183
