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Breathing: The respiration should be as slow as possible
without the slightest strain. Sequence: This practice may be followed by any backward
bending asana such as bhujangasana or ushtrasana. Awareness: On synchronising the movements with the breath
and on relaxing the back and abdomen. Contra-indications: People suffering from sciatica, high blood
pressure, pelvic inflammatory disease or any other serious
abdominal ailment should avoid this practice. Benefits: This practice gives all the benefits of yogamudrasana.
In addition it is an excellent preparatory practice for meditation. The pressure along the abdomen and chest created by the legs and heels calms the adrenal system, engendering a sense of relaxation. It relieves anger and tension, inducing tranquillity, and develops awareness and
control of psychic energy. Variations: The position of the hands may also be: a) placed on the heels of the feet, with the elbows pointing
out to the sides, b) placed palms down on the soles of the feet, c) placed palm to palm with the fingers pointing upward
in the middle of the back (this is hamsa or swan mudra). Practice note: People with stiff backs and those unable to sit
in padmasana comfortably may perform the practice from sukhasana or vajrasana. If adopting the latter, bend forward into shashankasana with the hands clasped behind the back. If vajrasana is still uncomfortable, the knees may be separated slightly, allowing the chest to come closer to the floor.
Note: Yoga mudra is so called because it unites the individual
consciousness with the supreme consciousness, or the outer nature with the inner nature.
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