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Tadagi Mudra

     In Sanskrit, Tadagi means "water pot" and Mudra means "gesture." Tadagi is derived from another Sanskrit word, Tadaga meaning "lake" or "pond." This practice is a Kaya Mudra meaning "postural gesture" practice and is described in the Hatha Yoga Pradipika, Gheranda Samhita as well as the Shiva Samhita.

     This practice is the first Mudra described in the Gheranda Samhita where it is said to destroy old age and death.

     This Mudra is similar to the practice of Uddiyana Bandha because with both practices the abdomen is brought inwards towards the spine creating a concave curve to the abdomen which is where the practice gets it's name.

Tadagi Mudra

Practice

  • Place the hands on the knees while keeping the head and spine straight.

  • Inhale closing the eyes and relax the body.

  • Exhale leaning forward, bending at the hips and grasp the big toes with the thumbs, index and middle fingers while keeping the head facing forward.

  • Inhale slowly and deeply while expanding the abdominal muscles to their fullest extent.

  • Retain the breath inside for a comfortable length of time without straining the lungs.

  • Exhale slowly and deeply while relaxing the abdomen.

  • Maintain the hold on the toes.

  • Repeat the breathing practice up to 10 times.

  • Release the toes and return to the starting position.



Duration

  • Practice 3 - 5 rounds.




    • Note
  • Release the toes between breaths if this practice becomes uncomfortable.




    • Awareness

  • While practicing bring your awareness to Manipura Chakra.




    • Precautions with Tadagi Mudra

  • Pregnant women and those suffering from hernia should avoid this practice.

  • Do not practice if you have high blood pressure, any heart related issue or prolapse.




    • Benefits of Tadagi Mudra

  • Relieves any tension stored in the diaphragm and pelvic floor.

  • Tones the abdominal organs and stimulates blood circulation to these areas.

  • Improves the digestion and helps to alleviate diseases of this region.

  • The nerve plexuses in the visceral area are stimulated and toned.

  • Stimulates Manipura Chakra which is  the center of energy distribution and raises the level of Prana meaning "life force energy."


    • This practice is also known as

  • Yastikasana

  • Pond Mudra

  • Gesture of The Pond

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