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Cycles 1,2,3

Steps to follow – 1
Sit in Vajrasana and close your eyes. Join hands in the namaskara position with palms joined together and thumbs crossed,touching the chest. Do Rechaka first. Now while doing Puraka,raise your hands upward, still in the namaskara position. The upper arm should touch the ears when the Puraka (inhaling) is complete. Now slowly bend forward while doing Rechaka(exhaling). The forehead should touch the floor . At this point relax the hands in the elbows and also relax the whole body. Stay in this position breathing normally for 7 to 8 breaths. Now stretch your hands forward again and start rising up while breathing in.When the neck is back in the straight position and the Puraka is complete start bringing the hands down to the chest while breathing out.
Not more than 3 cycles are needed at a time.
Number of cycles to repeat depends upon your capacity,.

Steps to follow – 2
Sit in Vajrasan. Hold both the hands behind you, the back of the right palm resting on the left. Stretch the hands downward. Breath out and breath in again. Now bend forward while breathing out slowly. The forehead should touch the floor when the Rechaka is completed. At this point relax the hands in the elbows. Stay in this position breathing normally for about 7- 8 breaths. Now stretch your hands again downward and start rising up while breathing in .when the neck is back in the straight position and the Puraka is complete, breath out slowly. It is natural to inhale while rising above and exhale while bending down. The same technique is to keep in mind for Namanmudra .Also one should remember not to hold the breath,but to continue normal breathing while the forehead is rested on the floor.

Steps to follow – 3
Place both the hands on the abdomen clasping the fingers, so that the thumbs are touching the navel.The elbows should be close to your body,so as to create some pressure on the abdominal region. Breath out and Breath in again. Now bend forward while breathing out slowly. The forehead should touch the floor when the Rechaka is completed. At this point relax the hands and drop the elbows towards the ground. Stay in this position for 7 to 8breaths. Now stretch your hands again upward and start Rising up while breathing in. When the neck is back in the straight position and the Puraka is complete, breath out slowly.
Beginners find it difficult to touch the forehead on the floor. Lot of pressure is felt on the pelvic and abdominal region. Therefore beginners are advised to keep short the duration of resting the forehead on the ground.

Instructions :

1. Mudras seem to be difficult to perform in the beginning due to obesity and lack of flexibility. In such cases there is a tendency to do forceful, jerky movements to attain the final position. This is to be cautiously avoided .Movements should be easy and rhythmic.
2. Hips should not be lifted in an attempt to touch the forehead on the floor.Hips should he resting on the heels throughout the Kriya..
3. Although it is ideal to attain the final position, one should not try to attain it hastily or clumsily.
4. Tendency to hold the breath during practice is harmful. Always remember not to hold the breath at any point. Especially those having bulding tummy .

Special Instructions :

1 .Those having back,neck or spine problems, heart trouble ,appendicitis or hernia should not bend forward while practicing Namanmudra.

2 . Those suffering from Migraine and hypertension should not practice Namanmudra.

3 . Those who have flat feet should not practice this asana.

Benefits :

1. Muscles and internal lining of the stomach are strengthened.

2. These Mudras are effective on some sexual disorders .

3. The muscle tone and flexibility of the pelvic region can be improved by daily practice of these Mudras. Feminine ailments like heavy menstrual bleeding, problems of the uterus can be controlled and the loosening of belly after pregnancy can be checked.

4. The pressure applied on the intestines helps to cure constipation.

5. Fats get reduced and body becomes light.

6. Diseases like enlargement of prostrate,typically observed in older men are controlled.

7. Clears the Respiratory organs.

(For Reference of video u can see on my you tube channel- Just breathe yoga for life.)

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