Maha Mudra
A seated forward fold over one extended leg with the heel of the other pressing the perineum, held with retained breath and the three bandhas engaged. The most complete single practice in Hatha Yoga, and one that genuinely requires a teacher.
महा मुद्रा
Mahā Mudrā
Meaning of the name
The great seal. The Hatha Yoga Pradipika calls it mahā because it combines posture, breath retention and all three bandhas in one practice.
How to practise
- 1
Sit with the left leg extended and the right heel pressing firmly into the perineum.
- 2
Inhale fully, then fold forward and take hold of the left big toe with both hands.
- 3
Retain the breath and apply Jalandhara Bandha (chin lock), Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock).
- 4
Hold only as long as is completely comfortable — never to the point of struggle.
- 5
Release the bandhas in reverse order, lift the head, then exhale slowly. Repeat on the other side for the same length of time.
Benefits
- Described in the Hatha Yoga Pradipika as destroying the most severe of ailments
- Stimulates the digestive fire and the entire abdominal region
- Balances the two sides of the body and both nostrils
- Awakens the energy of mūlādhāra and directs it upward through suṣumnā
- Develops the concentration and breath control needed for advanced practice
What happens in the nervous system
Breath retention with the bandhas produces large, deliberate swings in intrathoracic and intra-abdominal pressure, which the baroreceptors read directly. This is powerful — and it is exactly why it must be learned in person. Practised carelessly it can spike blood pressure; practised well it trains the baroreflex itself.
Related practices
अश्विनी मुद्रा
Aśvinī Mudrā
Ashwini Mudra
अश्विनी मुद्रा
शाम्भवी मुद्रा
Śāmbhavī Mudrā
Shambhavi Mudra
शाम्भवी मुद्रा
Apana Mudra
अपान मुद्रा
KSN Yoga & Healing