Tadagi Mudra – Meaning, Method Of Doing, Benefits

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
Read – Mudra – The Science Of Gesture: Benefits, Types, How To Practice

This mudra takes the similar body posture of Uddiyana Bandha done during Pranayama. It is also called as barreled abdomen technique.

Table of Contents

Procedure

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.
Read – Chakra – Kundalini: Introduction, Meaning, Types, Location, Ayurveda View

Release –

Gradually remove the hold on the toes.
Return back to the starting position.
Breathe easily and relax.

Related Video –

Tadagi Mudra – how to do

Method 2

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.
Read – Meditation By Watching Mind: Stages, Method, Benefits

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.

Caution

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

Benefits

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.
Read – Muladhara Chakra – The Root Chakra, Features, How To Activate?

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.

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