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Tatarka Mudra – Abdominal Mudra.

July 2, 2012

Tatarka Mudra is a preparatory mudra for more advanced mudras. The word tatarka means water well.

Lie on your back with the knees bent and feet on the floor in a comfortable position. Practice Ujjayi breathing and observe the movement of your abdominal muscles. You will notice that the abdomen sinks on exhalation. Now consciously contract the abdominal muscles down towards the floor as you exhale. Do this slowly. On the inhalation relax the abdomen so that it rises again. Repeat. When you contract the abdominals, be sure to contract the entire abdomen from the pubic bone up to the diaphragm. You can also hold the breath after the exhalation and continue to hold the mudra.

This mudra has a very deep detoxifying effect on the abdominal organs. It also strengthens the abdominal core muscles which are essential in other mudras and bandhas.


Swami Vidyananda, resident monk at Ananda Kutir Ashrama.

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