MUDRASANDBANDHAS

Exercises
MudrasandBandhasarecertainposturesofthebodybywhichKundaliniissuccessfullyawakened.In
GherandaSamhita,thedescriptionof25MudrasandBandhas,isgiven.Thefollowing12arethemost
important:

1.MulaBandha
2.JalandharaBandha
3.UddiyanaBandha
4.MahaMudra
5.MahaBandha
6.MahaVedha

7.YogaMudra
8.ViparitakaraniMudra
9.KhechariMudra
10.VajroliMudra
11.ShaktiChalanaMudra
12.YoniMudra

Manyoftheaboveexerciseshaveintimateconnectionwitheachother.Inoneexerciseyouwillhaveto
combine2or3BandhasandMudras.Thisyouwillseewhenyouseethedescription.Manyaspirantsarenot
abletofindouttheexacttechniqueofseveralMudrasthataredescribedinHathaYogictexts,andtherefore
theycouldnotrealisethebenefits.
Yogicexerciseswhenpractisedregularlyintherightway,willsurelybestowonyouallthatyouwant.
Nastimudrasamamkinchit
Siddhidamkshitimandale
ThereisnothinginthisworldlikeMudrasforgivingsuccess.
Dyspepsia,constipation,piles,cough,asthma,enlargementofspleen,venerealdiseases,leprosyandall

sortsofincurablediseasesarecuredbyMudrasandBandhas.Theyarethemosteffectiveexercisesfor
maintainingBrahmacharya,withoutwhichnothingcanbemadeinthespiritualpath.
1.MulaBandha
PresstheYoniwiththeleftheel.Keeptherightheelpressedatthespacejustabovetheorganofgeneration.
ContracttheanusanddrawtheApanaVayuupwards.ThisiscalledMulaBandha.TheApanaVayuwhich
doesthefunctionofejectionofexcretahasnaturaltendencytomovedownwards.Throughthepracticeof
MulaBandha,theApanaVayuismadetomoveupwardsbycontractingtheanusandbyforciblydrawingit
upwards.ThePranaVayuisunitedwiththeApanaandtheunitedPranaApanaVayuismadetoenterthe
SushumnaNadi.ThentheYogiattainsperfectioninYoga.Kundaliniisawakened.TheYogidrinkstheNectar
ofImmortality.HeenjoysSivapadainSahasraraChakra.HegetsalldivineVibhutisandAishvarya.When
theApanaisunitedwithPrana,Anahatasounds(mysticalinnersounds)areheardverydistinctly.Prana,
Apana,NadaandBinduuniteandtheYogireachesperfectioninYoga.Thishigheststagecannotbereached
bythefirstattempt.Oneshouldpractisethisagainandagainforalongtime.
TheSiddhiinthepracticeofPranayamaisattainedthroughthehelpofBandhasandMudras.Thepracticeof
MulaBandhaenablesonetokeepupperfectBrahmacharya,givesDhatuPushti(nervevigour),relieves
constipationandincreasesJatharagni.Duringthepracticeofconcentration,meditation,Pranayamaandall
otherYogicKriyas,MulaBandhacanbecombined.
2.JalandharaBandha
Contractthethroat.Pressthechinfirmlyagainstthechest.ThisBandhaispractisedattheendofPuraka
andbeginningofKumbhaka.GenerallythisBandhaisdoneduringKumbhakaonly.Thegastricfire,whichis
situatedintheregionofNabhi,consumesthenectarwhichexudesoutoftheSahasraraChakrathroughthe
holeinthepalate.ThisBandhapreventsthenectarbeingthusconsumed.
3.UddiyanaBandha
TheSanskritwordUddiyanacomesfromtherootutanddiwhichmeanstoflyup.WhenthisBandhais
practisedthePranafliesupthroughtheSushumnaNadi.Hencethesignificantname.
Emptythelungsbyastrongandforcibleexpiration.Thelungswillbecomecompletelyemptywhenyou
exhaleforciblythroughthemouth.Nowcontractanddrawuptheintestinesaboveandbelowthenavel
towardstheback,sothattheabdomenrestsagainstthebackofthebodyhighupinthethoraciccavity.This
isUddiyanaBandha.ThisispractisedattheendofKumbhakaandbeginningoftheRechaka.Whenyou
practisethisBandha,thediaphragm,themuscularportionbetweenthethoraciccavityandabdomen,is
raisedupandtheabdominalmusclesaredrawnbackwards.Ifyoubendyourtrunkforwards,youcaneasily
dothisexercise.UddiyanaBandhaisthefirststageofNauliKriya.YoushouldknowUddiyanaBandhaifyou
wanttopractiseNauliKriya.NauliKriyaisgenerallydoneinastandingposition.UddiyanaBandhacanbe

practisedinasittingorstandingposture.Whenyoudoitwhilestanding,keepyourhandsonthethighas
shownintheillustration.
ThisexercisehelpsalotinkeepingupBrahmacharya.Itimpartsbeautifulhealth,strength,vigourand
vitalitytothepractitioner.WhenitiscombinedwithNauliKriya,itservesasapowerfulgastrointestinal
tonic.ThesearethetwopotentweaponsoftheYogintocombatagainstconstipation,weakperistalsisofthe
intestinesandotherdisordersofthealimentarycanal.ItisbythesetwoYogicKriyasalone,thatyoucan
manipulateandmassagealltheabdominalmuscles.Forabdominalexercisesnothingcancompetewith
UddiyanaBandhaandNauli.Theystanduniqueandunrivalledamongstallsystemsofphysicalexercises.In
chronicdiseasesofstomachandintestines,wheredrugsofallsortshavefailed,UddiyanaandNaulihave
effectedarapid,thoroughandmarvellouscure.
WhenyoupractisePranayama,youcanbeautifullycombineMulaBandha,JalandharaBandhaandUddiyana
Bandha.ThisisBandhaTraya.
UddiyanaBandhareducesfatinthebelly.IncaseswhereMarienbudreductionpillshavefailedtoreducefat,
UddiyanaBandhawillworkwonders.Iffattypersonsstoptakinggheeandreducethequantityofdrinking
water,theywillbeabletodoUddiyana.AtriptoKedarBadriorMountKailasbyfootwillpreparefatty
peopleforthepracticeofUddiyanaBandha.

UDDIYANABANDHA
4.MahaMudra
ThisisthemostimportantofallMudras.HenceitiscalledMahaMudra.Presstheanuscarefullywiththe
leftheel.Stretchouttherightleg.Catchholdofthetoewiththetwohands.Inhaleandretainthebreath.
Pressthechinagainstthechestfirmly(JalandharaBandha).Fixthegazebetweentheeyebrows
(BhrumadhyaDrishti).Retainthepostureaslongasyoucanandthenexhaleslowly.Practisefirstontheleft
legandthenontherightleg.
Thiscuresconsumption,haemorrhoidsorpiles,enlargementofspleen,indigestion,Gulma(chronicgastritis),
leprosy,constipation,feverandallotherdiseases.Lifeisincreased.ItconfersgreatSiddhisonthe
practitioners.GenerallytheYogidoesMahaMudra,MahaBandhaandMahaVedha.Thisisagood
combination.Thenonlymaximumbenefitsarederived.Dolikethissixtimesinthemorningandevening.

5.MahaBandha
MahaMudraisthepreliminaryexerciseforthis.Presstheanuswiththeleftheel.Placetherightfootupon
theleftthigh.Contracttheanusandmusclesoftheperineum.DrawtheApanaVayuupwards.Drawthe
breathslowlyandretainitbyJalandharaBandhaaslongasyoucan.Thenexhaleslowly.Practisefirston
theleftsideandthenontherightside.TheBandhadestroysdecayanddeath.TheYogiachievesallhis
desiresandobtainsSiddhis.
6.MahaVedha
SitinMahaBandhaposture.Drawthebreathslowly.Retainthebreath.Pressthechinagainstthechest.
Placethepalmsontheground.Restthebodyonthepalms.Raisethebuttocksslowlyandstrikethemgently
againsttheground.TheAsanamustbeintactandfirmwhenyouraisethebuttocks.ThisKriyadestroys
decayanddeath.TheYogigetscontroloverthemindandconquersdeath.Thereisnotmuchdifference
betweenMahaMudra,MahaBandhaandMahaVedha.Theyaresomethinglike3stagesofoneexercise.
7.YogaMudra
SitinPadmasana.Placethepalmsontheheels.Exhaleslowlyandbendforwardsandtouchthegroundwith
theforehead.Ifyouretaintheposeforalongtime,youcanbreatheasusual.Orcometotheformer
positionandinhale.Insteadofkeepingthehandsontheheels,youcantakethemtotheback.Catchholdof
theleftwristwithyourrighthand.Thisposeremovesallkindsofdisordersoftheabdomen.
8.ViparitakaraniMudra
Lieontheground.Raisethelegsupstraight.Supportthebuttockswiththehands.Resttheelbowsonthe
ground.Remainsteady.Thesundwellsattherootofthenavelandthemoonattherootofthepalate.The
processbywhichthesunisbroughtupwardandthemooniscarrieddownwardiscalledViparitakarani
Mudra.Thepositionsofthesunandthemoonarereversed.Onthefirstdaydoitforaminute.Gradually
increasetheperiodtothreehours.Aftersixmonthswrinklesonthefaceandgreyhairdisappear.TheYogin
whopractisesthisforthreehoursdailyconquersdeath.Asthegastricfireisincreased,thosewhopractise
thisMudraforalongtimeshouldtakesomelightrefreshmentsuchasmilk,etc.,assoonastheKriyais
over.SirshasanaposturealsoiscalledViparitakaraniMudra.
9.KhechariMudra
KhameansAkasaandCharimeanstomove.TheYogimovesintheAkasa.Thetongueandthemind
remainintheAkasa.HencethisisknownasKhechariMudra.
ThisMudracanbeperformedbyaman,onlyifhehasundergonethepreliminaryexerciseunderthedirect
guidanceofaGuru,whoispractisingKhechariMudra.ThepreliminaryportionofthisMudraisinmakingthe

tonguesolongthatthetipofthetonguemighttouchthespacebetweenthetwoeyebrows.TheGuruwillcut
thelowertendonofthetonguewithabright,cleanknifelittlebylittleeveryweek.Bysprinklingsaltand
turmericpowder,thecutedgesmaynotjointogetheragain.Cuttingthelowertendonofthetongueshould
bedoneregularly,onceaweek,foraperiodofsixmonths.Rubthetonguewithfreshbutteranddrawitout.
Takeholdofthetonguewiththefingersandmoveittoandfro.Milkingthetonguemeanstakingholdofit
anddrawingitasthemilkmandoestheudderofacowduringmilking.Byallthesemeansyoucanlengthen
thetonguetoreachtheforehead.ThisisthepreliminaryportionofKhechariMudra.
ThenturnthetongueupwardsandbackwardsbysittinginSiddhasanasoastotouchthepalateandclosethe
posteriornasalopeningswiththereversedtongueandfixthegazeonthespacebetweenthetwoeyebrows.
NowleavingtheIdaandPingala,PranawillmoveintheSushumnaNadi.Therespirationwillstop.The
tongueisonthemouthofthewellofnectar.ThisisKhechariMudra.
BythepracticeofthisMudratheYogiisfreefromfainting,hunger,thirstandlaziness.Heisfreefrom
diseases,decay,oldageanddeath.ThisMudramakesoneanOordhvaretas.AsthebodyoftheYogiisfilled
withnectar,hewillnotdieevenbyvirulentpoison.ThisMudragivesSiddhistoYogins.Khechariisthebest
ofallMudras.
10.VajroliMudra
ThisisanimportantYogicKriyainHathaYoga.YouwillhavetoworkhardtogetfullsuccessinthisKriya.
Thereareveryfewpeoplewhoareexpertsinthisact.Yogicstudentsdrawwaterfirstthroughasilvertube
(catheterspeciallymade)passedintotheurethra12inchesinside.Afterduepracticetheydrawmilk,then
oil,honey,etc.Theydrawmercuryintheend.Laterontheycandrawtheseliquidsdirectlythroughthe
urethrawithoutthehelpofthesilvertube.ThisKriyaisofimmenseuseforkeepingupperfect
Brahmacharya.Onthefirstdayyoushouldsendthecatheterinsidetheurethraforoneinchonly,thesecond
daytwoinches,thirddaythreeinches,andsoon.Youmustgraduallypractisetillyouareabletosend12
inchesofthecatheterinside.Thewaybecomesclearandblowing.RajaBhartriharicoulddothisKriyavery
dexterously.
EvenadropofsemencannotcomeoutoftheYogiwhopractisesthisMudra.Evenifitisdischarged,hecan
drawitbackthroughthisMudra.TheYogi,whodrawshissemenupandpreservesit,conquersdeath.Good
smellemanatesfromhisbody.
ThelateTrilingaswamiofVaranasiwasanexpertinthisKriya.SriSwamiKuvalayanandajiofLonavala
teachesthisMudra.
SomepersonscalltheMayurasanaVajroliMudra.AgainVajroliMudraisalsoknownasYoniMudra.However,
thedescriptionofYoniMudraisgivenseparately.
TheobjectofVajroliMudraistobeperfectlyestablishedinBrahmacharya.Whenaspirantspractisethis
Mudra,theyunconsciouslydiverttheirmindtosexualcentresandtherebytheycannotgetanysuccess.
WhenyouseethedescriptionofthisMudra,youwillclearlyunderstandthatstrictBrahmacharyais

absolutelynecessary.Forpractisingthisthereisnonecessityatallforawomanorforanysexual
intercourse.SincetheGrihasthashavetheirwivesandbecausetheythinkthatVajroliMudraisadevicefor
birthcontrol,theyhaveakeendesiretopractisethisMudra.Itisallmerefoolishnessanddelusion.They
havenotunderstoodthetechniqueandobjectofthisimportantKriya.
PracticeofMulaBandha,MahaBandha,MahaMudra,Asanas,Pranayamas,etc.,willnaturallyenableoneto
understandandtogetsuccessinthepracticeofVajroli.Thismustbedoneunderthedirectguidanceofa
Guru.
11.ShaktiChalanaMudra
SitinasecludedroominSiddhasana.DrawintheairforciblyandjoinitwithApana.DoMulaBandhatillthe
VayuenterstheSushumna.Byretainingtheair,theKundalini,feelingsuffocated,awakesandfindsitsway
throughSushumnatoBrahmarandhra.
SitinSiddhasana.TakeholdofthefootneartheankleandslowlybeattheKandawiththefoot.Thisis
TadanaKriya.BythismethodalsoKundalinicanbeawakened.ThroughthepracticeofthisMudraonecan
becomeaSiddha.
12.YoniMudra
SitinSiddhasana.Closetheearswiththetwothumbs,eyeswiththeindexfingers,nostrilswiththemiddle
fingers,theupperlipswiththeringfingersandthelowerlipswiththelittlefingers.Thisisabeautifulpose
fordoingJapa.DivedeepandmeditateontheShatChakrasandKundalini.Thisisnotquiteeasyforalllike
otherMudras.Youhavetoexertmuchingettingsuccessinthis.Youmustbeperfectlyestablishedin
Brahmacharyaifyouwantsuresuccess.Devanamapidurlabhaverydifficulttobeobtainedevenby
Devas.ThereforerealisetheimportanceofthisMudraandpractiseitverycautiously.VajroliMudraalsois
calledYoniMudra.
OtherMudras
ThereareSambhavi,Manduki,Aswini,Tadagi,Matangini,Bhuchari,AghoriandvariousotherMudras.HereI
havetoldyouonlytheimportantMudras.FortheinstructionsofalltheMudras,refertomybookHatha
Yoga.
InstructionsOnMudrasAndBandhas
1.MahaMudra,MahaBandhaandMahaVedhaformonegroup.Theyaresomethinglikethreestagesofone
exercise.SimilarlyMulaBandha,UddiyanaBandhaandJalandharaBandhaformanothergroup.MulaBandha
ispractisedduringPuraka,Kumbhaka,RechakaandduringmeditationandJapaalso.UddiyanaBandhais
practisedduringRechakaandJalandharaBandhaduringKumbhaka.

2.AsinthecaseofotherYogicKriyas,MudrasandBandhasalsoshouldbepractisedwhenthestomachis
empty.GeneralinstructionsthataregivenforAsanasandPranayamasshouldbefollowedforthepracticeof
Mudras.
3.ThebenefitsthataregivenmaynotberealisedbythepracticeofMudrasalone.Youwillhavetocombine
Pranayamas,Asanas,JapaandotherYogicKriyas.
4.KhechariMudrashouldbedoneunderthedirectguidanceofaKhechariGuru.Cuttingthelowertendon
shouldbecarefullydoneatregularintervals.AspirantsmaynotbesuccessfulinthisKriyaiftheybeginafter
25yearsofagewhenthemusclesandnerveshavebecomestiff.
5.Khechari,ShaktiChalana,Vajroliandotheradvancedcoursesshouldnotbepractisedbyall.Theaspirants
shouldascertainfromtheGuruiftheyarefitforsuchadvancedexercisesandalsotheyshouldseeifthey
haveallotherrequirementsforthepractice.
6.UddiyanaBandhaisalsocalledTadagiMudra.SeetKramaandVyutKramadescribedinthe'Neti'exercise
arecalledMatanginiMudra.DoMulaBandha.Releaseit.Againandagaindolikethis.ItistermedAswini
Mudra.
7.ThosewhohavenotundergonethepreliminaryportionofKhechariMudra(makingthetonguelong)can
simplykeepthetongueturnedupwardsonthepalate.ThisisNabhoMudraorMandukiMudra.
8.RealsuccessinMudrascanbehadonlyifthereisintenseconcentrationofmind.Adetailedinstructionon
concentrationwillbegiveninthesubsequentpages.

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