Inhale deeply and hold the breath. Place the hands on the knees, raise the shoulders and tilt the upper body slightly forward. Concentrate on the Muladhara Chakra and firmly contract the anal muscles. Hold the muscular contraction and the breath as long as possible and comfortable. With a long exhalation return to the starting position. Breathing normally remain in this position for some time.
Completely exhale and hold the breath out. Place the hands on the knees, raise the shoulders and tilt the body forward slightly, keeping the back straight. (To practice this Bandha standing, separate the legs a little and bend the knees slightly.) >Concentrate on the Manipura Chakra, pull the abdominal muscles in and up into the abdominal cavity as far as possible. >Hold the position as long as comfortable. >Release the muscular tension and return to the starting position with a deep inhalation. >Breathing normally remain for some time in this position.
Inhale deeply and hold the breath. Place the hands on the knees, lift the shoulders and tilt the body forward slightly, keeping the back straight. Press the chin firmly against the chest or between the collarbones so that the windpipe and esophagus are firmly closed. Concentrate on the Vishuddhi Chakra and hold the breath for as long as comfortable. Raise the head and with a long exhalation return to the starting position. Breathing normally remain in this position for some time.
How to do: One has to first perform Mula bandha and press the Kanda(space between anus and the generative organ) by the right heel.Keep the left leg straight. Bend down and hold the big toe of the left foot with both hands. Bring the head down until it touches the knee. This position is also known as Janu-Shira-Asan. In Maha mudra, Janu Shira Asana is associated with the Bandhas, and pranayama. Inhale and while retaining the breath performJalandhar Bandha Bandha . Then Exhale while performing Uddiyan Bandha (taking the navel forcibly towards the back). Perform the pranayama as long as you can.
The same can be repeated by keeping the right leg straight and by pressing the Kanda with the left heel.
The gaze should stay between the eyebrows(bhru-Madhya Drishti). Meditate upon the Ajna Chakra.
duration :This mudra can be done as long as one can.
Maha mudra should be followed by Maha Bandha and Maha Vedha.
Benefits: This exercise enables the combined forces of Prana and Apana to pass through Sushumna, which awakens the Kundalini. This cures Hemorrhoids or piles, gastritis, constipation, consumption and various morbid conditions of the body thereby augmenting digestion and toning up the nervous system.