MAHA BANDHA

Maha Bandha (The great lock)

Sit in siddha/siddha yoni asana or padmasana with the hands on the knees.
The spine should be erect and the head straight.
Close the eyes and relax the whole body.
Breathe in slowly and deeply through the nose.
Exhale forcefully and completely through the mouth.
Retain the breath outside.
successively perform jalandhara, uddiyana and moola bandhas in this order.
Hold the bhandhas and the breath for as long as is comfortable without straining.

Awareness

Physical- After performing the bandhas rotate the consciouness through the perineal, abdominal and throat regions in turn.
Spiritual- After performing the bandhas, rotate the consciousness through mooladhara, manipura and vishuddhi chakras in turn.

Benefits

Maha bandha gives the benefits of all three bhandhas.
It affects the hormonal secretions of the pineal gland and regulates the entire endocrine system.