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dhasana. It is only in these two asanas that the real practice of mudra can be done. Although various mudras have been given, for example, maha mudra and maha bandha with provision for other asanas to be used, this is only for preliminary practice. For example, for a preliminary practice of maha mudra, uttanpadasana has been given. But ultimately the practice of mudra is in either padmasana or siddhasana.
So, firstly, the practice of padmasana is perfected, then the practice of pranayama, which culminates in a practice of kumbhaka for a prolonged period of time, then the practice of kumbhaka with the three bandhas: moolabandha, jalandhara bandha and finally uddiyana bandha. In the case of uddiyana bandha, the breath should be retained inside the body. Breathing out, then pressing the stomach in, is not actually uddiyana bandha, it is something else. In the real practice of mudra or uddiyana bandha it is not important to pull in the stomach but what is important is the ascent of pranic energy, the uddeen of pranic sensations. This means the 'flying up' of these sensations, and for this reason the practice is called uddiyana. Whether this ascent of energy takes place during external breath retention or internal breath retention is not important.
So, the practice for awakening kundalini, after padmasana and kumbhaka, is the practice of bandhas that are done with internal breath retention. After breathing in completely and after executing moolabandha and jalandhara bandha, the two lower gates are shut with moolabandha and the seven upper gates are closed with jalandhara bandha. Uddiyana bandha is finally practised when all nine gates are closed. The pressure and heat produced by the execution of these bandhas will cause the prana residing at mooladhara to awaken and enter the mouth of the sushumna nadi. Mooladhara is also known as the body center. According to yoga, the height of an individual is 96 times the length of his finger. Thus, the halfway point, the body center, is at the point of 48 fingers. At this point in every person's body, the pranic energy lies, having made three and a half laps or rings in a circular fashion. This is known as kundalini.
There are many illusions regarding kundalini, so I would like to explain further. The subtle pranic sensations, which are permanently situated in everyone's body in three and a half or seven and a half coils, are known as kundalini. This has to be
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