pt4xix

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HALF LATERAL BEND (ardha parshvottanasana) strengthens the lower back and elongates the spine. The front knee is slightly flexed. Move in and out of the pose 5 times (exhale into the pose, fold, inhale up). Then hold for 5 breaths. Variation: Do with both arms by your side. Hint: Begin your inhalation by filling the chest and upper back. Begin your exhalation by contracting the abdomen. ROTATED TRIANGLE (parivritta trikonasana) frees the hips and initiates the twisting motion of maha mudra. Keep the feet parallel and the back leg straight. Variation: Bend the front knee. Hint: Exhale, contract the navel, and rotate toward the sky. 1 2 EMPTY LAKEBED SEAL (tadaka mudra) The legs and the spine stretch in opposite directions. Take slow, complete breaths. Engage the root and chin locks. If comfortable, pause after exhalation and draw the abdomen back and up. Hold tadaka mudra for 1–5 minutes. Hint: Relax the abdomen before inhaling. Maintain the root lock throughout. ABDOMINAL LIFT (uddiyana bandha) While exhaling, contract the abdomen toward the spine. Expel the rest of the air through the mouth. Hold the breath out and slowly draw the internal organs back and up. Release the abdomen slowly before inhaling. Hint: Lower your chin to avoid discomfort in the throat. 4a 4b
BRIDGE POSE (setu bandhasana sarvangasana) elongates the upper spine and develops the openness in the chest that is necessary for the chin lock. The chest opens expansively while the mind rests. The base of the neck is off the floor. Hint: Press your outer upper arms into the floor. 3 THREE-ANGLED LEG-FACING FORWARD BEND (trianga mukhaikapada pashchimottanasana) increases the flexibility of the legs and the lower back. The knees should be two or three inches apart. Internally rotate both thighs. Keep the spine straight. The shoulder blades slide down the back. Variation: Sit on folded blankets to help with tight hamstrings. Hint: Avoid rounding the spine. Inhale, create more length. Exhale, flatten the lower back. 5 At first glance, maha mudra (literally, the “great seal”) looks much like any other pose. But a closer inspection reveals why it is so profound: it integrates many levels of the self. Physically, it challenges us to bend forward from the hip joints, not the lower back. This means keeping the spine aligned and the torso elongated through the crown of the head. As you practice, draw the upper body back and do not allow the upper spine, neck, or shoulders to round. Counter your effort in the upper body by lengthening the back of the extended leg. This will challenge the lower back, so work slowly and do not let your back collapse. Flex the foot and reach through the heel to deepen the stretch. The combination of leg and upper body work in this mudra generates a tremendous amount of energy. Next, apply two locks: mula bandha (the root lock) and jalandhara bandha (the chin lock). To apply the root lock, contract and draw the center of the pelvic floor upward. To apply the chin lock, lengthen the back of the neck and tip the chin toward the notch below the throat. These locks act as seals, containing energy along the spinal column. Then, become aware of the flow of your breathing. Maintain the root lock while deepening and relaxing your breath. This will quiet your nervous system and provide a natural focus for your mind. In more ad vanced stages of practice, breath retention is practiced, along with a third lock, uddiyana bandha (the abdominal lift). It is essential to work with a teacher at this stage of practice. Over time, the combination of all these techniques will slowly awaken dormant energies at the base of the spine. As a result, your meditation posture improves, your concentration deepens, and you bring more spontaneity to daily life. As with any posture, you can access maha mudra more effectively with proper preparation. Create a practice sequence that prepares you both for the physical mechanics of the pose and its subtler dimensions. The techniques pictured here are ones I consistently include when I lead a class that features maha mudra. In addition to these poses, you will also want to include sun salutations and a variety of other standing, preparatory, and counter poses that elongate and stabilize the spine. I hope this will give you a glimpse of the more subtle dimensions of yoga—dimensions that you can begin to explore yourself. As the sages tell us, the body is a vessel, sustained by living energy. Learning to master that vital energy is the key to deepening our practice— and to living a more joyful life. Rod Stryker has taught tantra, meditation, and hatha yoga for more than 25 years. He is an initiate and teacher in the tradition of the Himalayan masters. For more information, visit parayoga.com.
Page 1 and 2: { the art of asana } Deepen Your Pr
Page 4 and 5: Sukha, the Sanskrit term for ease,
Page 6: {Art of Asana} Urdhva mukha shvanas
Page 9 and 10: FOUR-LIMBED STAFF POSE (chaturanga
Page 11 and 12: { the art of asana } Revolved head-
Page 13 and 14: STANDING HAND-TO-TOE POSE (utthita
Page 15: Great Seal (Maha Mudra) Yoga has ch
Page 20 and 21: According to ayurveda, assimilation
Page 22: presents the Art of Asana Master Cl

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