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Shakti Chalini Mudra

How to do : For this sit in Sidhasana or Padmasana. Place the palms on the ground. Balancing the body on the palms slowly raise the buttocks and strike them against the ground several times. Then perform Mula Bandha , the exercise to contract anus and drawing it upwards. Inhale through the left nostril. Join the Prana with Apana and let the combined force pass through the Sushumna nadi. Perform Jalandhar Bandha and try to retain breath. While practicing retention, perform Ashwini Mudra, and feel that kundalini shakti is ascending the sushumna, piercing the six chakras (i.e. a white light is ascending from your coccyx to the top of your head through your spinal cord). Then release the Jalandhar Bandha and exhale through the right nostril. The same may be repeated by reversing the nostrils.

Benefits : This bestows a radiant health and long life and awakens the Kundalini Shakti. This helps in getting rid of all type of ailments.

Tadana Kriya : Shakti Chalini Mudra is associated with Tadana kriya. One has to strike the Kanda (space between anus and the genital organ) with his right heel while seated in Sidhasana.

Gains : This awakens the Kundalini Shakti.

Mula Bandha

Mula Bandha involves contraction of the anus. It enables one to conserve vital or sex energy and to convert it into spiritual energy.

How to do : Sit in Sidhi asana. In it the heel is placed firmly against Kanda or Yoni, the space between the anus and the organ of generation. The space is the centre of vital force.
Two fingers above the anus is located Muladhara Chakra. This centre is dominated by the energy force Apana, which carries out the functions of excertion. Prana, on the other hand, carries out respiratory functions. Prtana draws energy and conserves it. Apan draws the energy out to exp0el the waste material from the body. Any disharmony in their functions results in early old age and death.
It should be noted that mind and prana are inter-lined. If the mind is engaged in hatred, passion or greed, the Apana becomes active and the hence does not perform normally and energy goes waste.
This exercise can be practiced even while sitting, standing, walking, lying or working. But it should not be performed if one suffers from constipation.

Jalandhar Bandha


By Jalandhar Bandha exercise, a yogi conserves the nectar which, the mystics say, flows from Sahasrara- crown of the head and consumed by Manipura Chakra’s fire. The conservation leads to long life, sound health and mystic powers. This exercise also opens the mouth of sushumna for awakening the kundalini shakti. Blood circulation is increased and throat troubles go.


How to do :Sit down on the floor either in Padmasan or Sukhasan pose. Hold the spine, neck and head erect in one line. Look to the front at the level of eyes. Palms should be placed on knees. Inhale slowly, hold the breath and bend the head downwards so that the chin touches the chest. Now raise both the shoulders a little upwards. Keep spine, head and neck straight. Stay in that position for 4 to 8 seconds. This exercise can be repeated four times in a day.


Disorders of the head, shoulders and cervical regions are removed. More useful for those who suffer from sinus and breathing trouble.

Ashwini Mudra

How to do : For this sit either in Sukhasan or in Vajrasan. You may practice this in thie lying pose, keeping th elegs folded in such a way that the heels touch the buttocks, contract the anus and release it. Repeat many times. Contraction and dilation of the anus removes constipation, enables the yogi to master Apana Vayu and helps to unfold Muladhara Chakra or the basal plexus.

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This site was last updated 04/12/11