Tadagi Mudra

Tadagi means: Water pot which resembles the shape of the abdomen when extended.
(Barrelled abdominal technique)

This energy lock or seal, relieves tensions in the diaphragm and pelvic floor. It tones the abdominal organs and stimulates blood circulation to these areas.
The forward bend movement extends the stomach and stretches the diaphragm and pelvic floor, and also creates pressure through the trunk of the body.

This will stimulate Manipura Chakra – our centre for energy distribution and this will activate to generally raise our energy levels.

Source: Asana, Pranayama, Mudra, Bandha – Swami Satyananda Saraswati

How to:

• Come to sit with legs lengthened in front
  • Sit on a towel /cushion to tilt the pelvis to protect the back
  • Bend legs if required to protect lower back
• Take some slow breaths and connect to them
• Reach forward and take hold of your big toes with thumb and first 2 fingers
• Keep the head and body lifted
  • No slumping of the body
  • If there is a slump through your middle body then tilt the pelvis some more /bend the legs some more.
• Inhale: Slow and Deep
• Feel the abdominal muscles expand to their fullest extend
• Make sure you’re not pushing it out/distending the belly
• Retain the breath in the body for a comfortable amount of time for you whilst continuing to hold the big toes.
• Exhale slowly and deeply and let the abdominal wall relax as you do
  • Do not let the breath gush out
• Maintain the hold of the toes whilst exhaling
• Repeat: 10 x rounds
• Awareness:
  • Physically on the abdomen
  • Spiritually on Manipura Chakra: navel centre

• CONTRA-INDICATIONS:
  PREGNANCY OR HERNIA OR PROLAPSE SHOULD AVOID THIS MUDRA
  RELEASE THE HOLD ON THE BIG TOES BETWEEN BREATHS IF DISCOMFORT ARISES