Maha Mudra

[Jitendra Hydonus]

Bring one leg back sitting on the foot. Hold one knee against the chest with both hands. Breathing in bringing the energy up to your third eye, through the spine, from the sacrum. Then, stretching to your toes.... holding the breath...chin down to chest. Bending way down to your toes. Reach back up holding one leg and breath out sending the energy down the spine.

Then do the same with the other leg and sitting on the opposite foot. Lastly, bring both knees up to the chest and breathe in through the mouth bringing the energy up the spine and hold the breath while you stretch to the feet. Bring both knees up to the body and slowly breathe out bring the energy back down the spine simultaneously.

For a more detailed version get the SRF lessons or look at; YouTube for Maha Mudra

[Jitendra Hydonus]

I see so many elderly people with back problems. This is sure a precaution against that. When practiced mildly reaching for even the thighs if you are stiff this is sure helpful! Notice, in the illustration the foot is placed under the buttocks, however if too difficult you can also sit to the side of each foot.

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