By Dr Raghuram Y.S. MD (Ay) & Dr Manasa, B.A.M.S
Tadagi Mudra is called water pond gesture. Its name is derived from the shape of the extended abdomen in which the abdomen wall takes a concave position. This is a kaya mudra i.e. physical / postural gesture practice.
Tadagi = pond / lake / water pot / water pond
Mudra = gesture / lock / seal / mark
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This mudra takes the similar body posture of Uddiyana Bandha done during Pranayama. It is also called as barreled abdomen technique.
- Begin this gesture by assuming dandasana i.e. staff pose gesture
- Place your hands on the knees. At the same time make sure to keep your head and spine straight.
- Close your eyes and inhale. Concentrate on the mechanism of breathing by focusing on it. Relax your body.
- Now lean forward and exhale, bending at your hips and grasping the big toes with the help of your thumbs, index and middle fingers. At the same time keep your head facing forward.
- Inhale slowly and deeply. With this you allow optimum expansion of your abdominal muscles.
- Retain the breath inside for as much time as you can accommodate without feeling troubled. Care should be taken that the lungs should not be strained while doing this.
- Next exhale slowly and deeply. Simultaneously relax your abdomen.
- Remember to maintain the hold on the toes.
- Repeat this breathing practice for up to 10 times at a stretch.
Note: Bring your awareness to the solar plexus i.e. Manipura Chakra while practicing this gesture.
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- Gradually remove the hold on the toes.
- Return back to the starting position.
- Breathe easily and relax.
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- Take a comfortable standing position keeping your feet apart
- Slightly bend your body forwards by keeping your hands on your knees
- Exhale out the air deeply, don’t allow the air to enter your lungs
- Gradually raise your ribs so that there is relaxation of thorax
- The diaphragm is now gradually raised to completely fill the vacuum and with this the abdomen wall is also pulled. The abdomen will now take a concave shape.
- The anus and pelvis are contracted while the abdomen wall is in a relaxed position
- Hold this position as long as you are comfortable to do
- Then inhale the air normally. Easily breathe in and breathe out for few times.
- Repeat this for few more times.
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Time and duration
- Practice this gesture early in the morning and on empty stomach for optimum benefits.
- You can practice this for 3-5 rounds to begin with. With perfection you may add on more rounds of practice. If you cannot practice it at a stretch, you may do it in split schedules.
- Release the toes in between breaths if this practice seems uncomfortable.
This gesture may be avoided by –
- pregnant women
- those suffering from hernia
- those having high blood pressure
- presence of any heart related issue
- in presence of prolapsed
- relieves any tensions stored in the diaphragm and pelvic floor
- tones the organs and glands of the abdomen
- stimulates blood circulation to the abdomen and abdominal organs
- tones up the muscles of the pelvis and abdomen
- improves digestion, provides cure for digestive disorders
- good for respiratory system
- stimulates and tones up the nerves of these visceral areas
- stimulates Manipura Chakra, the center of energy distribution and metabolism, thereby raises the level of prana i.e. life force energy
- delays ageing, prevents the effect of old age from catching up, also known to delay death
Effect on Chakras
Tadagi Mudra stimulates and energizes the solar plexus i.e. Manipura Chakra.
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Impact on doshas and tissues
This gesture mainly activates samana vayu and pachaka pitta, maintains their balances, kindles the digestive power and cures digestive disorders. At the same time, it balances the prana vayu – udana vayu – vyana vayu axis and enables free oxygenation and circulation in the body. Coming to the tissues, the gesture strengthens the muscles.