Body Mudra & Bandha
These are seals or gestures done with the body to seal prana into specific places of the body. A few of them act as Kriyas, or cleansing practices that help to rid the body of toxins.
Sit with perineum on heel of one foot, cross the other leg over and place the outside of that foot on the floor so that the knees are stacked. After a full inhalation, rhythmically contract the anal sphincter upwards at a pace that feel comfortable to you, typically 4-5 times while the breath is held in. Relax completely as you exhale
Therapeutics: Stimulates the upward flow of prana from the base of the body towards the crown of the head, increases pranic absorption in the eliminatory and reproductive organs.
Lie on the back with the knees bent and feet on the floor. Raise arms over the head and place palms and wrists under a sandbag so that the palms face upwards. Extend the legs one at a time, slightly internally rotating each thigh as it comes to the earth. Feel the drawing inward of the abdomen in this position, especially during the exhalation.
Therapeutics: Massages the abdominal organs
Stand in Tadasana. Clasp the hands behind your back and extend through the elbows. Fold forward over the thighs bending the knees if necessary to release the hamstrings. Raise the arms away from the body and hold for 5-10 breaths. Lower the arms towards the floor and unclasp the hands, then use the hands to push the torso up from child's pose.
Therapeutics: Full flexion of the shoulder, stretches across the front of the chest and the front deltoids.
Sit in the posture known as janu sirsasana and press the heel into the perineum. Reach the hands towards the toes of the extended leg, hold a strap around the foot if you cannot reach. Take a full inhalation and engage mula bandha, uddiyana bandha and finally jalandhara bandha. Hold the breath and locks for several seconds, then release the locks as you exhale. Repeat to both sides.
Therapeutics: Increases pranic absorption throughout the torso