The practice of this posture is considered very important for its spiritual value in the higher stages of Yoga training when the pose is maintained for as long as one hour or more. The physical effect of the Yoga Mudra is mainly internal purification, as it helps keep our system clean by promoting a good elimination. To do the Yoga Mudra you must first sit down in the Lotus Posture.

1. Sit up straight, keeping both legs crossed tailor fashion. Clench your fists and place them on both sides of the abdomen, a little below the navel.
2. Take a deep breath, and while exhaling bend forward as low as you can, firmly pressing the fists against the abdomen.

Stay in this position from five to ten seconds, holding your breath, then slowly straighten the back, returning to the original posture. Eventually you should increase the time to three minutes, adding one second per week.

1. The Yoga Mudra is an excellent exercise for people troubled by constipation, as it increases the peristaltic movements of the bowels.
2. It strengthens the abdominal muscles, tones up the nervous system and the colon, and massages the pelvic region.
3. It helps men to overcome seminal weakness.
4. In the higher stages of training it helps the awakening of the Kundalini.

If you suffer from constipation, you should practice the Yoga Mudra very gently. Always release the posture slowly, without any jerking movement.

Lie down and rest before doing the next posture.