Manipura Chakra Opener—Vajroli Mudra—Abs Strengthener

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3rd Chakra postures
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3rd Chakra

The Bow
The Bow

The Cobra

Vajroli Mudra
Abs Strengthener

Diaphragm Breath
Diaphragm Breath

The BowVajroli Mudra (mudra = a sealing posture)

This posture is specifically for the reproductive and urinary systems, and strengthens the entire abdominal area.

In this image, Eugenia shows the goal. This is a wonderful movement to strengthen the abdominal muscles. Notice how straight her spine is. Keep this in mind when you begin to practice. Notice her abs. They are tight. Also something to keep in mind. The chin is straight with the rest of the neck and shoulders. The feet are together and the toes point up. Again, symmetry is very important.

Swami Sivananda says, “This is an important Yogic Kriya in Hatha Yoga.” The movement of contracting the muscles of the reproductive and urinary systems is the direct result of this mudra posture. It is known by different names, but this is what Eugenia called it (and I follow her teachings). This creates an upward movement into the abdominal wall and continues up to the stomach and solar plexus.

When you practice this posture, visualize the image of the 3rd (Manipura) Chakra and its yellow color (shown in the far right column), and focus on that area of your body (just below your navel and up to the solar plexus centered under your breasts. If you have not read about this Chakra yet, you can click on the image to the right to go directly to the 3rd Chakra series. It will help you visualize this part of your body better.

If a link from the 3rd Chakra (Manipura) series brought you to this page, this posture is quite specific for opening up that area of the Chakra system. However, these postures can be done by anyone for many other reasons. Benefits are also provided below.

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Detailed Instructions for
Preliminary Steps for Vajroli Mudra

Half Bow StarterA Simple Crunch Sit-up is the best way to begin before you even make an attempt to do the full Vajroli Mudra. Don't strain to get into this posture. It will be a lot more fun if you take it slow and easy, as I repeat throughout this site.
  • Lie on your back with your knees bent as shown in the above illustration, feet slightly apart, and clasp your hands behind your head, which is on the floor.
  • Inhale and then with exhalation, come up with your upper back off the floor while you cradle the back of your head with your hands. This is not an exercise to lift your head. Your head will sink into your hands and you will use your arms and hands to hold your head upright. This is important to prevent injury.
  • This is an exercise to strengthen your abdominal muscles, so after you have exhaled, pull in the stomach muscles and wait to inhale until you have relaxed them first. You will be using those muscles to come up off the floor. Very important to keep in mind.
  • Inhale as you come back to the floor. (Exhale up, inhale down.) It is not necessary to sit up completely. In fact, it's even better if you just come up slightly without lifting your spine off the floor. This is about the abdominal muscles, not the back at this stage.
  • When you feel that your stomach muscles are strong, go to the preliminary steps for the Head to Knee, and practice that, too. Then return to this page. When you can accomplish both of these exercises, you will be able to do Vajroli Mudra.

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Detailed Instructions for Vajroli Mudra

  • Begin by lying flat on your back with the palms of your hands next to your body on the floor, your head and spine aligned with your legs. You can check this by lifting your head to look at your feet. If you see that your chin is not between your feet from this angle looking down, move your body around until you can see that alignment.
  • Concentrate on your abdominal muscles.
  • Take a deep breath and and lift your upper body and both legs up as you exhale. Wait to inhale. Hold the posture. Inhale and return to the floor in the first position, relaxed.
  • Relax. Concentrate on your solar plexus. Suggest to yourself mentally:

“I feel how my immune system is strengthening.”

  • Repeat this 5-6 times.

If you came to this page from the 3rd Chakra (Manipura), this has an opening effect, and in particular has a healing effect on the entire area from the upper thighs to beneath the breast (and everything from the back forward to that area).


This is one of the best postures to strengthen the abdominal muscles and to improve the circulation of blood to the inner organs. If you want to get rid of fat around the middle of your body to see abs, this is one of the best postures. And of course, it improves flexibility of the spine, thighs, hips, and legs.

If you want to return to the next Chakra series, you can continue from this page to the 4th Chakra—Anahata, which would have been the next page in the series for you there.

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