In “Yoga: A Gem for Women”, Geeta Iyengar writes a chapter to prepare for Pranayama called: “On the Threshold of Peace”. This chapter covers three poses: Maha Mudra, Sanmukhi Mudra and Savasana. In this post I will also include the practice of Bhramari.
About these three poses she says,
“All these three practices are preparatory for Pranayama. The sadhaka (practitioner) learns to relax, to gain mastery of the elementary bandhas and to control the sense organs. They learn to look inwards.”
Maha means great or noble and Mudra means lock or seal. IN this sitting posture, the apertures of the body are sealed.
By the practice of Maha Mudra the three Bandhas: Jalandhara or chin lock, Muladhara or root lock and Uddiyana Bandha or flying up lock are achieved.
Maha Mudra helps correct displacement of the uterus, cures leucorrhea and tones the abdominal organs. It relieves headaches, heaviness and burning in the chest, dizziness and blackout. It is also good for digestion.
Directions:
Sit in dandasana.
Keep the left leg straight and bend the right knee, placing the outer sides of the thigh and calf on the floor, take the heel close to the perineum. The bent leg should be at a right angle to the extended leg. (This looks like Janu Sirsasana)
Extend the arms and hook the big toes of the left foot with the thumbs, index and middle fingers of both hands.
Grip the toes well to lift up the trunk and to extend the spine. Raise the trunk even more by pressing the thighs to the floor.
Lower the head from the nape of the neck until the chin rests in the hollow of the collar bone. (Jalandhara Bandha)
Exhale completely and then inhale fully. Tighten the abdomen from the anus to the diaphragm (Muls Bandha) and stretch the spine upwards and hold the breath for 3 - 5 seconds.
Exhale by releasing the abdomen but not dropping the spine.
Inhalation, retention and exhalation complete one cycle. Perform 5 to 8 cycles.
After completing the cycles , raise the head, open the eyes and return to Dandasana.
Repeat on the other leg
Sanmukhi Mudra is a yoga practice that involves closing the doors of perception to focus on the inner self. It comes from Sanskrit, where san means "six" and mukhi means. "gates." (The six gates of perception being the two eyes, two ears, the nose and the mouth)The word mudra means "gesture".
Some benefits of Sanmukhi mudra are that it helps with ailments related to the eyes, ears, and nose, relieves vertigo and tinnitus, and brings mental balance and awareness.
Directions:
Sit in Padmasana, if possible, or Swastikasana.
Raise the hands to the face and the elbows to the level of the shoulders.
Insert the thumbs in the ears to shut off all external sounds. If this is uncomfortable, press the tragi (protuberances) at the entrance of the ears over the ear holes, and press them in with the thumbs.
Bring the upper eyelids down and close the eyes lightly. Use the index and middle fingers to cover the eyes gently. Curve the fingers to the shape of the eyeball to keep out the light.
Place the ends of the ring fingers at the root of the nose near the nasal passages. Allow the breath to move slowly, by controlling the fingers on the nasal passages.
Keep the little fingers on the upper lips to feel the flow of breath.
Bhramari is the goddess associated with bees, hornets, and wasps, which cling to her body; she is typically depicted as emanating bees and hornets from her four hands.
Bhramari pranayama is so named because of the sound that is made at the back of the throat that sounds like beex buzzing. It has many benefits, including reducing stress, anxiety, and depression, improving sleep quality and pulmonary functioning, lowering blood pressure, calming an irritated throat, and enhancing the voice.
It works by calming and soothing the nerves, especially around the brain and forehead. The humming sound vibrations have a natural calming effect.
Directions:
From Sanmukhi Mudra above:
Take a deep breath in, and as you breathe out, close off your hearing. Then, start making a high-pitched humming sound like a bee. Continue with 3-6 rounds, then lie down in savasana. This pranayama can also be done lying down.
Maha Mudra
Sanmukhi Mudra and Savasana may be practiced at any time. If practiced before going to bed, they are ideal for sound sleep