8

Overall Strengthening Mudra

This exercise is well known among those who practice hatha yoga. It regenerates the entire body by circulating the energy—ascending through the frontal energy circuit and descending through the spinal column. It also agitates the peristaltic area, releasing the energies of the large and small intestines.

Exercise

• Kneel on all fours. Without lifting your hands or feet off the floor, arch your spine upward as far as possible, while lowering your head and tailbone toward the ground. The overall image is one of a convex arch. Hold this posture for a few seconds.
• Then completely reverse this posture, creating a concave arch: bend your back as far as you can toward the ground, tilting your head and tailbone up while inhaling. Hold this posture for several seconds.
• Repeat the two postures, back and forth, about a dozen times.