ताडागी मुद्रा

Tāḍāgī Mudrā

The pond gesture

Sources: Gheraṇḍa Saṃhitā 3.61-62 · Haṭha Yoga Pradīpikā 3.57-58

Meaning

Tāḍāga (ताडाग) means “pond”, “lake” or “reservoir”. Tāḍāgī Mudrā is “the pond gesture” —a technique in which the abdomen sinks, creating a cavity reminiscent of a pond.

It is essentially an application of Uḍḍīyāna Bandha in a lying position, which allows a deeper abdominal retraction using gravity.

Technique

Practice

  1. Lie on your back with legs extended
  2. Keep arms at the sides of the body
  3. Exhale completely through the mouth, emptying the lungs
  4. Without inhaling, retract the abdomen inward and upward
  5. The navel sinks toward the spine
  6. The abdominal cavity becomes concave like a pond
  7. Maintain external retention (bāhya kumbhaka)
  8. Hold according to your capacity
  9. Release the abdomen, inhale gently
  10. Breathe normally and repeat

Technical points

  • Retraction should be complete but without excessive tension
  • Lower ribs expand laterally
  • Diaphragm rises toward the thorax
  • Head can remain on the floor or slightly elevated
  • Keep shoulders relaxed

Variations

With bent legs: Bending the knees with feet on the floor can make the practice more accessible.

With raised arms: Stretching arms overhead intensifies the abdominal stretch.

Effects

Physical level

  • Intensely stretches the abdominal organs
  • Massages intestines, stomach, liver, spleen and pancreas
  • Stimulates intestinal peristalsis
  • Tones deep abdominal muscles
  • Strengthens the diaphragm

Energetic level

  • Stimulates maṇipūra chakra (navel center)
  • Activates samāna vāyu (the air governing digestion)
  • Increases agni (digestive fire)
  • Redistributes prāṇa in the abdominal region
  • Prepares the body for more advanced practices

Therapeutic benefits

Tradition attributes to it:

  • Improved digestion and elimination
  • Relief from chronic constipation
  • Toning of “dropped” organs (ptosis)
  • Rejuvenation of the digestive system
  • Increased vitality

Relationship with other mudrās

Tāḍāgī Mudrā is related to:

  • Uḍḍīyāna Bandha: Same action, different position (seated vs lying)
  • Nauli: Adds rotation of the rectus abdominis
  • Agni Sāra: Rapid pumping of the abdomen

It can be practiced as preparation for seated Uḍḍīyāna Bandha, or as an independent technique with its own benefits.

In the classical texts

“Making the abdomen like a pond (concave), this is Tāḍāgī Mudrā, which destroys decay and death.” — Gheraṇḍa Saṃhitā 3.61

“Stretch both legs like a staff. Holding the toes with the hands, make the abdomen like a pond. This is Tāḍāgī Mudrā.” — Gheraṇḍa Saṃhitā 3.62

The GS description suggests a version with forward bend (similar to Paścimottānāsana) while retracting the abdomen. This variation combines the posterior stretch with abdominal retraction.

Integration in practice

Tāḍāgī Mudrā is especially appropriate:

In the morning on an empty stomach: To stimulate the digestive system before breakfast.

As preparation for prāṇāyāma: Before techniques requiring diaphragm control.

After eating (2-3 hours): To improve digestion.

As therapeutic practice: For chronic digestive problems.

Suggested sequence:

  1. Several repetitions of Tāḍāgī Mudrā
  2. Rest with normal breathing
  3. Seated Uḍḍīyāna Bandha
  4. Prāṇāyāma practice

Precautions

  • Full stomach (wait 3-4 hours after eating)
  • Active stomach or duodenal ulcers
  • Abdominal or inguinal hernia
  • Pregnancy
  • Menstruation (some traditions)
  • Severe hypertension
  • Recent abdominal surgery

Practice should be comfortable. If there is pain, dizziness or significant discomfort, stop immediately. Breath retention on empty should not be prolonged to the point of anxiety or tension.