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| The Great Bandha |
- Starting Position: Meditation Pose
- Concentration: on the Muladhara, Manipura and Vishuddhi Chakras
- Breath: exhale completely and hold the breath
- Repetitions: 3–5 rounds
Practice: Inhale deeply and exhale fully through the mouth. >Hold the breath out. >Place the hands on the knees, raise the shoulders and tilt the upper body forward slightly, keeping the back straight. >Perform Jalandhara Bandha and concentrate on the Vishuddhi Chakra. >Perform Uddiyana Bandha and concentrate on the Manipura Chakra. >Finally, come into Mula Bandha and concentrate on the Muladhara Chakra. >Remain in this position, with all three Bandhas maintained, for as long as the breath can easily be held. >Release the Bandhas in the same sequence as they were applied. >Inhale deeply and return to the starting position. Breathing normally remains for some time in this position.
Benefits: Beneficial for the health of the whole body, especially the autonomic nervous system, internal organs, muscles, and nerves. Has a positive influence on the mind.
Caution: The precautions given for each of the individual Bandhas are also valid for Maha Bandha.
