Mastering Mahabandha Safely

Mahabandha combines Mula, Uddiyan, and Jalandhara bandhas into a single breath‑hold sequence. Begin with a full exhalation, then engage Mula Bandha (pelvic floor), pull the abdomen inward for Uddiyan Bandha, and finally tuck the chin for Jalandhara Bandha. Perform under a qualified teacher to avoid strain.