Hold the breath inside and rotate the awareness from the eyebrow center, to the throat, to the Perineum, mentally repeating, ‘Ajna, Vishuddhi, Mooladhara’. The concentration should remain at each Chakra for only two to three seconds.  Continue the rotation for as long as the breath can be comfortably held without straining.  Release Shambhavi and Moola Bandlia.  Slowly exhale, returning to the upright position. This completes the round one. Practice four rounds with the left leg folded, four rounds with the right leg folded, then keep both legs outstretched and again practice four rounds.

One round is equivalent to one complete inhalation and exhalation. The longer the breath can be retained the better but do not strain the lungs. The length of the breath should be extended gradually over a period of months and years.  Beginners may practice four rounds with each leg and four rounds with both legs. This may be slowly increased to a maximum of fifteen rounds each.  Mentally count each round as the awareness returns to Mooladhara at the end of the round.  This practice should ideally be followed by either Maha Bheda Mudra or Tadan kriya.

Maha Mudra is best practiced in the early morning while the stomach is completely empty and is especially recommended before meditation practices.  People suffering from high blood pressure or heart complaints should not perform this practice. Maha Mudra should not be performed without prior purification of the body. Impurity is indicated by any symptoms of accumulated toxins such as skin eruptions.  As the practice of Maha Mudra generates a lot of heat it should be avoided in hot summers.

By the practice of Maha Mudra the combined benefits of Shambhavi Mudra, Moola Bandha and Kumbhaka are gained.  Digestion and assimilation are stimulated and abdominal disorders are removed.  Maha Mudra stimulates the energy circuit linking Mooladhara with Ajna Chakra. The whole system is charged with Prana which intensifies awareness and induces spontaneous meditation.  Mental depression is rapidly eliminated by this practice as energy blockages are removed.

Before commencing Maha Mudra, the practitioner should be thoroughly proficient in the techniques of Shambhavi, Khechari, Moola Bandha and Kumbhaka, and have practiced them for some time.  This practice should not be attempted without expert guidance. 

Note:  The base position for this Mudra is the Raja Yoga version of Utthanpadasana.


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