The Best Guide For Yoga Mudras | Yoga Chaitanya What is Yoga Mudra? The meaning of the word ‘Mudra ‘ is a ‘gesture’ or an ‘attitude’. Mudras are also described as psychic, emotional, devotional and aesthetic gestures or attitudes. Ancient sages and yogis have used mudras to link individual pranic force with universal or cosmic force. Mudra is also defined as a ‘seal’, ‘short-cut’ or ‘circuit by-pass’. Mudras are a combination of subtle physical movements that can alter mood, attitude, and perception. Further, it helps in deepening awareness and concentration. A mudra may involve the whole body in a combination of asana, pranayama, bandha and visualization techniques, or it may be a simple hand position. These mudras communicate with energies on the astral level. Mudras have various astral, physical, and psychic effects on our bodies. Yoga Mudras are techniques to stimulate different parts of our brain and body. What is the Science Behind Yoga Mudras? As per the scientific terminology, yoga mudras provide a means to access and influence the unconscious reflexes and primal, instinctive habit patterns that originate in the primitive areas of the brain around the brain stem. Yoga mudras create a subtle, non-intellectual connection with these areas of the brain. Each yoga mudra establishes a unique link which has a corresponding effect on the body, mind, and prana. The aim is to create fixed, repetitive postures and gestures which can snap the practitioner out of instinctive habit patterns and establish a more refined consciousness. By regular practice of yoga mudras, many people have healed their physical, mental, and, emotional problems. Yoga mudras will help you to enhance the quality of your life. What are the Benefits of Yoga Mudra? 1) Yoga Mudras helps to regulate energy flows in the body. 2) Yoga Mudras are Windows to spirituality. 3) They balance the five elements i.e. fire, air, space, earth, and water. 4) They develop immunity and purify nerves. 5) Yoga Mudras energize the body and mind by removing all impediments. 6) Yoga Mudras benefits us at physical, mental, and spiritual levels which no medicine can do. 7) They affect all the glands of the body and regulate their hormonal activity. 8) Yoga Mudras affect all seven Chakras of the human body. Further, these chakras affect the body, mind, and soul. What are the Different Types of Yoga Mudras? There are five types of yoga mudras as per hatha yoga pradipika. We have described these yoga mudras below: 1) Mana Yoga Mudras (Head mudras) Mana Yoga Mudras are used in kundalini yoga. The practice of mana mudras involves sensory organs (eyes, ears, nose, tongue, and lips). Some of the Mana yoga mudras are: Shambhavi Mudra Nasikagra Drishti Khechari Mudra Kaki Mudra Bhujangini Mudra Bhoochari Mudra Akashi Mudra Shanmukhi Mudra Unmani Mudra. 2) Kaya Yoga Mudras (Postural Mudras) To practice kaya mudras we combine physical postures (asana) with breathing and concentration. Some of the Kaya yoga mudras are: Vipareeta Karani Mudra Pashinee Mudra Prana Mudra Yoga Mudra Manduki Mudra Tadagi Mudra. 3) Bandha Yoga Mudras (Lock mudras) These yoga mudras are applied at the throat, abdomen and pelvic area. These bandha mudras lock the pranas in particular region and redirect their flow into Sushumna Nadi leading to spiritual awakening. These practices combine application of mudra and bandha together. Some of the Bandha yoga mudras are: Jalandhara Bandha Mula Bandha Uddiyana Bandha Maha Mudra Maha vedha Mudra. 4) Adhara Yoga Mudras (Perineal mudras) These yoga mudras are used to redirect prana energy from the lower centres to the brain. These mudras are performed at the pelvic floor to harness the sexual energy. Some of the perineal yoga mudras are: Ashwini Mudra Vajroli/Sahajoli Mudra Maha Bheda Mudra 5) Hasta Yoga Mudras (Hand mudras) Hasta Yoga mudras are performed by joining the fingers of the hand with the thumb. They redirect the prana energy emitted by the hands back into the body. They generate a loop of energy that moves from the brain down to the hand and then back again. Some of Hasta yoga mudras are: Tattva Yoga Mudras Prana Yoga Mudras Yoga Mudras for Personality Development Yoga Mudras for Meditation Yoga Mudras for Specific Diseases. We have covered the science of hasta yoga mudras with complete details in further sections. How does Hasta Yoga Mudra Works? Our body is a huge chemical factory. It has many glands that secrete hormones, acid, enzymes, endorphins and various other chemicals for the harmonious functioning of body and mind. They generate cosmic energy or bio-energy and electromagnetic energy. This energy flow maximum at our fingertips. Each finger and thumb represents five basic elements of nature. Relationship of Five Elements with the Human Hand The thumbs are symbolic of the sun’s energy i.e. Fire (Heat), intellect and wisdom. The index finger symbolizes air (Movement and air circulation). The middle finger represents space and sound. The ring finger represents strength, vitality, and stability. And the little finger symbolizes water and youthfulness. When you join these fingers with the thumb then the power of bioenergy increases. An increase in bioenergy helps to achieve optimum balance. For example, Joining a thumb with the index finger increases memory and intellect. Joining the thumb with the ring finger increases strength and vitality. Joining the thumb with the little finger increase the youthfulness and water content in our body. Joining the thumb with the middle finger increases space sounds. When you fold any of the fingers and press it with the thumb, it restores the balance by decreasing the excessive energy of the element represented by the particular finger. Each finger has three parts when we touch the lower part of the finger the corresponding element associated with that finger increases. When we touch the middle part of the finger the corresponding element associated with that finger decreases. When we touch the upper part of the finger the corresponding element associated with that finger balances. These are the basic principle of the science of hasta yoga mudras. What are the Guidelines for Using Hasta Yoga Mudras? 1) You can practice yoga mudras in any pose while sitting, standing, walking, talking, watching TV, traveling. Some mudras give better results in specified postures. 2) The time duration for applying a particular mudra is at least 45 minutes in a day, or 15 minutes each time, thrice a day, unless specified. 3) Practice yoga mudras with both hands simultaneously. One-handed mudra will affect the other half side of the body and vice versa. 4) You can practice mudras with deep breathing, pranayama, and meditation for better and quicker results. 5) Hasta yoga mudras can be used along with other therapies. 6) You can apply two different mudras at the same time with each hand. But mutually antagonistic mudras will not provide any benefits. For example, Prithvi Mudra on one hand (For weight increase) and Surya mudra with the other hand (For weight reduction) will have opposite effects. 7) Some yoga mudras work instantly in colic earache, angina. But in chronic cases, it requires a long and continuous practice of 30 to 45 days to achieve the desired results. 8) If you practice hasta yoga mudras along with yoga postures, breathing practices i.e. pranayama, meditation, and proper- balanced diet then you will receive incredible results and benefits. Scientific Research on Yoga Mudras Research Journal of Recent Sciences published a study “Effect of yoga hand mudra on cardiac and neurological parameters in preventing heart attack”. This study states that yoga mudras are an emergency tool for primary supportive medical care on the spot for heart attack till hospitalization. In this study, 41 male and female subjects were included. (n=41)(Normal 27 and heart patients 14), aged 30-65 years. All subjects practiced hasta yoga mudra as per study protocol. Cardiac and neurological parameters were recorded before and after performing mudras. There was a substantial reduction in systolic, diastolic blood pressure, heart rate, and blood viscosity of heart patient subjects. Another study published by IJCRT “A Deep Survey on Sole and Essence of Hand Mudra” explains the importance of yoga mudras. The survey report states “Yoga mudra improve breathing problems, improve blood circulation, get more oxygen, reduce neck pain, helps to rectify spinal related problems, improve digestive system reduces body weight and obesity. It helps to reduce hypertension. As a note of concluding it a very good solution to many physical and mental health-related problems”. Tattva Yoga Mudras Our body is made up of five elements i.e. fire, air, water, space, and earth. There is a very fine balance between these five elements, and even a very small imbalance upset our health. We can maintain this balance can easily by manipulation of five fingers of our hands, each finger represents one element of nature. This is the most natural way to maintain good health. The world tattva means the element of nature. There are eight tattva yoga mudras, these mudras can either increase or decrease the quality of a particular element in our body and thereby restore the balance between various elements i.e. fire, air, water, space, and earth. These eight tattva mudras can be divided into two categories: The first category helps to remove the deficiency of a particular element associated with a particular finger. The Second category of tattva mudras helps to remove the excessiveness of a particular element associated with a particular finger. types of tattva yoga mudra What is Gyan Mudra? Gyan Mudra Gyan mudra is the important mudra of mudra science. It is the most widely practiced mudra. Gyan mudra is also known as chin mudra. Gyan mudra is a combination of fire and air elements. This mudra symbolizes the union of mind and brain. It is mostly used for meditation. You can see statues of Lord Krishna, Lord Buddha, Lord Mahavira, and other sages sitting in Gyan mudra. As per Indian Hindu mythology, goddess Saraswati is known as the goddess of wisdom, knowledge, and learning. Therefore Gyan mudra is also known as Saraswati mudra. How to do Gyan Mudra? How to Practice Gyan Mudra? Join the tip of the thumb with the tip of the index finger and keep the other three fingers straight. You can do this mudra while sitting in padmasana (lotus pose) or any cross-legged posture. Keep the back of your hand on the knee. Gyan Mudra What are the Benefits of Gyan Mudra? 1) Activate the pineal gland, Pituitary gland, and hypothalamus of the brain. It energizes the mind and brain to increase concentration memory and intellect. It is an excellent Mudra for students, teachers, and people engaged in intellectual activity. 2) It removes negativity of mind and promotes positivity, positive thoughts. The union of mind and brain promotes emotional and intellectual balance. 3) Gyan mudra reduces anger jealousy, envy, and stress. This Mudra serves as an excellent stress buster. 4) It relieves all stress-related diseases such as hypertension, heart disease, arteriosclerosis, depression, anxiety, headaches, migraine, and insomnia. 5) It removes irritability, madness, and epilepsy also. 6) Gyan mudra opens the third eye and improves intuition. It sharpens the intellectual faculties. 7) Gyan mudra can cure and remove addiction to alcohol, smoking and bad habits. 8) Gyan Mudra produces pleasant vibration in mind and brain. It produces a positive effect on the parasympathetic nervous system. What is Vayu Mudra? Vayu Mudra The word “Vayu” means air and our index finger is an indicator of the air element, air symbolizes movement. When the air element gets increased in the body it affects the movement of our joints, muscles, and limbs. Vayu mudra controls the excess of the air element. How to do Vayu Mudra? How to Practice Vayu Mudra? For Vayu mudra we use with the thumb and index finger but in the reverse direction of gyan mudra. Fold the index finger and place it stick at the base of the thumb. Slightly press index finger with the thumb keeping the other three fingers straight. Vayu Mudra What are the Benefits of Vayu Mudra? 1) Vayu Mudra helps to reduce the bad effects of excess of the air element. The increase of the air element in the body affects the movement of our joints, muscles, and Limbs causing pain everywhere in the locomotor system. 2) This mudra is useful in the cure of acidity, hyperacidity, nausea, vomiting, and heartburn. 3) It regulates blood circulation in the body. All body pain occurs only due to disorders of blood circulation. Varun mudra improves the blood circulation and facilitates the flow of oxygen to all cells and organs of the body. 4) Vayu Mudra is very useful in Arteriosclerosis. Excess air in the body dries up the blood vessels and arteries and they start shrinking, getting narrower, harder and start losing their elasticity. Vayu mudra removes excess air in blood vessels muscles and saves from heart diseases. 5) This mudra helps in back pain and neck pain. 6) Vayu Mudra helps in varicose veins, which is a very painful disease of veins of legs. What is the Time Duration for the Practice of Vayu Mudra? At least 45 minutes a day 15 minutes each time thrice a day or more Precautions and Contraindications for Vayu Mudra Who should not do Vayu Mudra? When you are relieved from the disease or ailment, kindly stop practicing Vayu Mudra. If you will keep on doing Vayu mudra after getting cured then it can affect the Air Balance in the body. What is Akash Mudra? Akash Mudra The word “Akash” means sky or space. It corresponds to the space element represented by our middle finger. Akash mudra is a combination of the space element and the fire element. How to do Akash Mudra? How to Practice Akash Mudra? Join the tips of middle finger and thumb together to form Akash mudra, keep the other three fingers straight. Akash mudra is a combination of the space element (Middle finger) and the fire element (Thumb). Akash Mudra What are the Benefits of Akash Mudra? 1) Akash mudra removes all hearing difficulties. It improves and strengthens the hearing ability. 2) It helps in removing all ear problems such as ear discharges, tinnitus, and deafness. Tinnitus is a problem in which you hear ringing or buzzing noise in one or both ears. This noise can be constant or occasional. 3) Our middle finger is related to the heart. Practice Akash mudra to removes problems of heart, such as blood pressure, heart diseases. 4) It removes calcium deficiency and thus strengthens bones. Akash mudra is a very good Mudra for osteoporosis. 5) In case of joint pains, arthritis, gout do Akash Mudra with one hand and Prithvi mudra with another hand. It is also called a joint or sandhi mudra. 6) It cures Kapha dosha i.e. phlegmatic constitution, throat problem. 7) Akash Mudra is useful for mentally and physically retarded children. 8) As we know, the practice of Akash mudra increases the Space Element. Thus the increase in the space element will create room for the other four elements to increase too. This further creates balance in the entire body. 9) The practice of Aakash Mudra removes blocked energies. It nourishes the body & keeps the energies centred. 10) The regular practice of Akash mudra makes us broad-minded at the psychological & spiritual level. Akasha Mudra (Ayurwiki.org) Space within the body is a part of outer space. A person becomes very broad minded when it is balanced. Formation Formed by joining together the tips of the thumb and the middle finger. Effects This is a detoxifying mudra that helps in increasing the space within the body and helps elimination of metabolic waste. Negative emotions like anger, fear and sorrow are replaced by positive emotions. Benefits Helps to detoxify the body by the elimination of metabolic wastes through exhaled air, sweat, urine and stools. Helps to overcome feeling of fullness, heaviness in the body. Helps to overcome discomfort caused by over eating. Helps to relieve congestion and pain in the head due to migrainer or sinusitis, ears due to infection, chest congestion, infection, asthma etc. Relieves pain in angina pectoris, regularises heart beats and high blood pressure. Practise this mudra daily for 50 minutes. This mudra aids in meditation. It helps purify emotions and thoughts. Vibration can be felt on the top of the head at Sahasrara Chakra and one gets divine power with an increase in intuition and alertness. This mudra is beneficial for any bore related diseases, as the calcium content within the body increases. This mudra removes tooth problems and makes the teeth strong. Locked jaws caused due to yawning can be cured with the flip pf middle and thumb fingers. This is why, traditionally, during yawning fingers are flipped. helpsa to balance the body while walking, climbing up or down. If the resary beads are placed on the middle finger and rotated with the help of thumb mind enjoys prosperity, power and material happiness. Heart gets strong. This mudra is more beneficial at dawn. Akasha mudra is an excellent mudra which stimulates noble thoughts and helps the practitioner to take rapid strides along the path to liberation from widely desires. Akasha mudra prevents jet lag. perform this for an hour during the flight. Precautions and Contraindications for Akash mudra Who Should not do Akash mudra? 1) One should not practice Aakash Mudra while standing. Hence it is recommended to practice it in a comfortable seated posture. 2) If you are suffering from Vata dosha i.e excessive increase of Air Element in the body then you should not practice Aakash Mudra. Since the practice of Aakash Mudra will increase the space element and this will further aggravate the Vata dosha. What is Shunya Mudra? Shunya Mudra Shunya mudra reduces the effect of the space element. Space denotes openness, expansion, and sound. Its opposite is shunya (Zero). The imbalance created by an excess of space elements is removed by this mudra. How to do Shunya Mudra? How to Practice Shunya Mudra? To Practice Shunya mudra, fold your middle finger and place its tip at the base of the thumb. Slightly press the folded finger with thumb, keeping the other three fingers straight. Shunya Mudra: What are the Benefits of Shunya Mudra? 1) Shunya Mudra helps to remove the numbness in any part of the body. Numbness of body parts happens due to a lack of blood circulation. Lack of blood circulation happens due to excess of space element in the body. 2) In case of Tinnitus, hearing problems and ear discharge both Akash Mudra and shunya mudra are helpful. Sometimes one mudra does not help then the other works. 3) In chronic cases of deafness do shunya mudra followed by Akash Mudra for one month. 4) Shunya mudra helps to remove a common problem ear wax. 5) Shunya Mudra removes gum diseases like pyorrhoea (Bleeding Gums) as it strengthens the gums. 6) This Mudra cleans throat, cure throat as well as thyroid problems and makes our voice sweet. 7) Shunya Mudra prevents issues like motion sickness & vertigo. Motion sickness & vertigo is mainly caused due to inflammation in the inner ear. The practice of Shunya mudra stimulates nerves of the ear. Precautions and Contraindications for Shunya Mudra Who Should not Practice Shunya Mudra? When you are relieved from the disease or ailment, kindly stop practicing Shunya mudra, otherwise, it can decrease the space element of the body. What is Prithvi Mudra? Prithvi Mudra The ring finger associates with sun solar energy and Earth energy. By joining it with the thumb it increases this energy. The earth element signifies stability and strength. The ring finger is the center of vitality and it radiates this energy all the time. How to do Prithvi Mudra? How to Practice Prithvi Mudra? To make Prithvi mudras join the tips of ring fingers with the thumb. Make sure you keep the other three fingers straight. Do it 45 minutes a day. Prithvi Mudra What are the Benefits of Prithvi Mudra? 1) It strengthens bones and muscles. This mudra is also useful for increasing weight. 2) Prithvi mudra removes vitamin deficiency and increase our energy and produce a glow on the face. 3) It increases vital forces and makes our body strong and muscular. It is an excellent Mudra for weak and growing children. It will increase the strength and help in increasing weight as well as height. 4) It increases agility, energy and glow. 5) Prithvi mudra produces and enthusiasm and gives a sense of internal happiness. It makes us broad-minded, purifies our thoughts and intensifies our desire to reach the desired goals. 6) This mudra energizes our internal energy flows. It removes narrowness, rigidity and paves way for spiritual enhancement. 7) Prithvi mudra increases mental strength and efficiency. 8) Regular practice of Prithvi mudra we can alter and modify our thought process, remove narrow and negative thought. It also enhances positive thinking and positive virtues. 9) This Mudra is capable of producing magical effects on our body and mind. It gives enthusiasm, agility, bliss and creates spiritual awakening. 10) Prithvi mudra improves digestion and makes you strong and healthy. Precautions and Contraindications for Prithvi mudra Who should not Practice Prithvi mudra? 1) Pregnant women should take care while practicing Prithvi Mudra since their body very sensitive. Prithvi mudra brings balance in the body, but during the pregnancy phase, the balance of energies shift toward the growth of the fetus. So too much shift of energy balance towards the body is not recommended. 2) If you are overweight or over muscular then you should be cautious with Prithvi Mudra. What is Surya Mudra? Surya Mudra Surya (Sun) is the opposite of earth. Earth is down below and the sun is high in the sky, giving us heat energy. Surya Mudra provides heat to the body as the sun provides heat to the earth. How to do Surya Mudra? How to Practice Surya Mudra? To Practice Surya mudra, fold your ring finger and place its tip at the base of the thumb. Slightly press the folded finger with thumb, keeping the other three fingers straight. Surya Mudra What are the Benefits Surya Mudra? 1) It produces heat in the body and generate energy and increases vitality 2) Surya Mudra is very useful for those persons who always feel cold, whose hands, feet and body are always cold to touch. 3) It reduces obesity and the heaviness of the body and reduces weight. 4) This Mudra cures all those diseases which occur due to obesity such as diabetes, high blood pressure, constipation. 5) It controls urea in blood and cures all liver diseases. 6) It helps reduce LDL bad cholesterol in the blood. This Mudra also improves the metabolic rate of the body. 7) Surya Mudra increases heat in the body, therefore it cures cough, asthma, common cold, pneumonia. 8) Surya Mudra cure thyroid disorder. The thyroid gland pressure point is present at the base of the thumb. When the ring finger presses the pressure point, it activates the thyroid gland, and produces more thyroid hormones and cures hypothyroidism. 9) Surya Mudra improves eyesight and it helps to cure cataract. 10) This Mudra is very effective in curing headaches, caused due to cold or tension. Precautions and contraindications for Surya Mudra Who should not practice Surya Mudra? Surya Mudra generates heat in the body, therefore one should not practice it for a long time in Summer Heat. Do not practice this mudra more than 15 minutes at a time. Do not do it while walking. What is Indra Mudra? Indra Mudra As per the yogic literature, Indra mudra is also known as Bhudhi mudra. The little finger represents the water element in the body. Our body contains 70 to 80% of water. This mudra helps to maintain water balance in the body. How to do Indra Mudra? How to Practice Indra Mudra? Join the tips of little finger and thumb together to form Indra mudra, keep the other three fingers straight. Indra Mudra What are the Benefits of Indra Mudra? 1) Indra Mudra provides a natural glow to the face and the body. It keeps our skin soft and wrinkle-free. This Mudra gives us a youthful look. 2) It also cures skin problems such as eczema, dry skin. 3) This Mudra will cure dryness of skin and also remove itching which is so common in winter. 4) This Mudra is very effective in dehydration, it also helps in diarrhoea. 5) Indira Mudra helps in urinary and kidney diseases (When a patient is passing urine repeatedly). 6) It helps in the case of the burning of eyes or dryness of eyes. 7) Practice Indra mudra in case of acidity and heartburn. 8) This mudra is helpful in skin troubles like boils, acne. 9) The deficiency of water in the body leads to muscular cramps. Practice Indra mudra immediately on getting a cramp and save yourself from muscular pain as it increases the elasticity of muscles. Precautions and contraindications for Indra Mudra Who should not Practice Indra Mudra? Do not practice Indra mudra in case of cold, cough, sneezing, running nose, or watery eyes. All these issues happen due to excess water element in the body therefore practice of Indra mudra will aggravate the problems. What is the Time Duration for the practice of Indra Mudra? You can practice Indra mudra 15 minutes thrice a day. What is Varun Mudra? Varun Mudra As per the yogic literature, Varun mudra is also known as Jalodar mudra. The word Jalodar means the accumulation of excess water in the body. This mudra helps when any part of the body is filled with excess water. How to do Varun Mudra? How to Practice Varun Mudra? Fold your little finger and place its tip at the base of the thumb. Slightly press the folded finger with thumb, keep the other three fingers straight. Varun Mudra What are the Benefits of Varun Mudra? 1) Varun Mudra cures dropsy, i.e. accumulation of water in the stomach. 2) It cures pleurisy, i.e. accumulation of water in the lungs. 3) This Mudra will cure swollen body parts. 4) Varun Mudra helps to cure a common cold involving running nose or watery eyes. Precautions and contraindications for Varun Mudra Who Should not Practice Varun Mudra? When you are relieved from the disease or ailment, kindly stop practicing Varun Mudra. If you keep on practicing Varun Mudra then it can disturb the water balance in the body. Pranik Yoga Mudras The word Pran is a Sanskrit word meaning “Life Force”, which is invisible. In yoga, Pran or life force is an important factor of health at the physical, mental, and spiritual levels. There are five types of pranas per ancient yogic scriptures, and these are Pran, Apan, Udaan, Saman, and vyan. To regulate these five energies and their flows the yogis developed five hand mudras. These are Pran mudra, Apana mudra, Samaan mudra, Udan mudra, and Vyan mudra. These five pranic mudras are explained below: What is Pran Mudra? Pran Mudra Pran Mudra is the union of the water, earth and fire elements. Joining these three elements together creates powerful energy since these elements are the sources of creativity in the universe. The practice of pran mudra creates a reservoir of energy in the body. Pran mudra is the combination of two tattva mudras i.e Prithvi mudra and Indra mudra. Pran Mudra controls and regulates the prana Vayu i.e.prana life force in the body. How to do Pran Mudra? How to Practice Pran Mudra? To Practice Pran Mudra, sit in a padmasana (lotus pose) or any comfortable posture, with a straight back. Now join the tips of the little finger and ring finger with the tip of the thumb. Keep the other two fingers straight. Keep the back of your hand on the knees. Pran Mudra What are the Benefits of Pran Mudra? 1) Pran refers to the energy flow from the heart to the throat. Pran Mudra removes all imbalances and blockages in this region. It is good for the heart and lungs. 2) It increases the flexibility of blood vessels, arteries, and veins. It also removes the blockage from them allowing circulation of blood. 3) It strengthens the immune system and increases vital force. 4) Pran mudra is an excellent mudra for removing eye disease and improving eyesight. 5) It helps in curing diabetes, bronchitis, asthma, respiratory diseases. 6) It increases concentration and memory. 7) It rejuvenates the body and generates optimism. 8) This Mudra is very helpful in increasing willpower. 9) You can practice Pran mudra and Gyan mudra alternately to cure Insomnia. Precautions & contraindications for Pran mudra? Who should not Practice Pran mudra? Women during their pregnancy or new mothers should avoid practicing Pran Mudra as it increases the heat in the body. What is Apaan Mudra? Apaan Mudra This Mudra relates to Apaan Vayu (i.e. the energy flow from navel to feet). Apaan Mudra keeps this energy flow in a balance between these regions of the body. This mudra affects all organs located in this part of the body. These organs are reproductive organs, stomach, colon, rectum, anus, hips, thighs, legs, knees, and feet. Apaan Mudra is a combination of three elements i.e. fire, space, and earth. Apaan Mudra is a combination of two tattva mudras i.e Prithvi mudra and Akash mudra. How to do Apaan Mudra? How to Practice Apaan Mudra? Sit in a padmasana (lotus pose) or any comfortable posture, with a straight back. Now join the tips of the ring finger and middle finger with the tip of the thumb. Keep the other two fingers straight. Keep the back of your hand on the knees. Apaan Mudra What are the Benefits of Apaan Mudra? 1) It has a cleansing effect on all organs and removes toxins from the body. You use apaan mudra as a detoxifier. It helps in getting rid of the free radicals (toxic waste) from the body. 2) It is a natural laxative and cures constipation. 3) Apaan mudra is good for stomach disorders such as diarrhoea and gastritis. 4) It cures nausea, vomiting, and hiccough. 5) This mudra is useful in urinary tract infections (UTI). 6) Apaan mudra is useful in colon infection and diseases such as constipation, Piles, and colitis, and gas. 7) This mudra cures the impotency of males and females. 8) Apaan mudra is good in menstrual problems such as irregularity of menses, pain, and cramps during menses. 9) Apaan mudra can help in activating the swadhisthan and mooladhaar chakras. Precautions & contraindications for Apaan mudra ? Who should not Practice Apaan mudra? 1) Females should avoid apaan mudra during pregnancy since this mudra will trigger the outward energy flow. 2) People suffering from severe digestion problems, or problems related to irritable bowel syndrome, inflammatory bowel syndrome should avoid apaan mudra What is Vyan Mudra? Vyan Mudra Vyan Mudra controls and balances the Vyan Vayu i.e Vyan energy. Vyan energy flows in all parts of the body and it is related to the water element and swadhisthana Chakra. This Chakra is the source of creativity of body and mind. Vyan Mudra is the union of space, air, and fire elements. Vyan mudra is a combination of Gyan mudra and Akash mudra. Both these mudras are tattva mudras. How to do Vyan Mudra? How to Practice Vyan Mudra? To Practice Vyan Mudra, sit in a padmasana (lotus pose) or any comfortable posture, with a straight back. Now join the tips of the index finger and middle finger with the tip of the thumb. Keep the other two fingers straight. Keep the back of your hand on the knees. Vyan Mudra What are the Benefits of Vyan Mudra? 1) This Mudra brings the air and space elements in synergistic balance in the body. It strengthens the heart and lungs. 2) It cures both high and low blood pressure. To keep blood pressure in control, practice vyan mudra for 30 minutes twice a day. 3) It cures heart diseases. 4) Vyan Mudra ensures proper blood circulation in all parts of the body. Vyan Mudra stimulates the vyan Vayu responsible for all types of movements and the proper circulation of lymph and blood throughout the body. Thus it is responsible for distributing oxygen and nutrition to all the cells in the body through the circulatory system. 5) Vyan mudra is the master mudra for keeping balance in three doshas of Ayurveda i.e. Vaat, Pitta, and Kapha. Thus it keeps our body disease-free. 6) Vyan mudra also helps in removing drowsiness and excessive sleep. So if you are a lazy person, too much interested in sleeping then you must try vyan mudra. What is Udaan Mudra? Udaan Mudra Udaan Mudra controls and balances the Udaan Vayu i.e Udaan energy flowing from throat to top of the head. It purifies and controls all the sensory organs of this region. Udaan Mudra is formed by the union of four elements i.e Fire, air, space, and earth. Udaan mudra is a combination of Gyan mudra, Akash mudra, and Prithvi mudra. All these three mudras are tattva mudras. How to do Udaan Mudra? How to Practice Udaan Mudra? To Practice Udaan Mudra, sit in a padmasana (lotus pose) or any comfortable posture, with a straight back. Now join the tips of the Index finger, middle finger, and ring finger with the tip of the thumb and keeping the little finger straight. Now place the back of your hand on your knees. Udaan Mudra What are the Benefits of Udaan Mudra? 1) This Mudra strengthens the brain, enhances memory and wisdom. 2) Udaan mudra balances the udaan Vayu which in turn balances the thyroid gland, therefore, cures thyroid diseases. 3) Udaan Mudra has a calming effect on the mind and it is beneficial for mental concentration and meditation. In case if you are struggling with mental stress then you must practice Udaan mudra. 4) This Mudra affects the vishudhi chakra (Throat chakra). What is Samaan Mudra? Samaan Mudra Samaan Mudra is the union of all the five elements i.e. space, air, earth, water, and fire. Samaan Vayu (Samaan energy) flows between the heart and the navel. It activates and controls the digestive system and its organs like the liver, intestines, pancreas and stomach, and their secretions. Samaan Vayu is responsible for the assimilation and distribution of nutrients. On an evolutionary level, it relates to kundalini and the expansion of consciousness. Samaan Mudra is the union of all the five elements i.e. space, air, earth, water, and fire. Samaan Mudra is a combination of four tattva mudras : Gyan mudra, Akash mudra, Prithvi mudra, and Indra mudra. Samaan Mudra is also known as mukal mudra or Samanvay mudra. How to do Samaan Mudra? How to Practice Samaan Mudra? To Practice Samaan Mudra, sit in a padmasana (lotus pose) or any comfortable posture, with a straight back. Now join the tips of all four fingers with the tip of the thumb. Keep the back of your hand on the knees. Samaan Mudra What are the Benefits of Samaan Mudra? 1) Samaan Mudra looks like a beak of a bird. Place this beak on any part of the body that is painful or weak. It helps to remove the pain or weakness in that particular part of the body. 2) Samaan Mudra improves digestion. Samaan Vayu is responsible for the assimilation and distribution of nutrients. It can also cure improper digestion, lack of appetite. 3) Samaan Mudra is highly beneficial in balancing the metabolic rate of the body. In case if you have a High or fast metabolic rate or slow metabolic rate then this Samaan Mudra helps in creating a balance. 4) Samaan Mudra helps to increase appetite. In case if you have a lack of appetite then you must try samaan mudra. 5) This mudra creates synergy between mind, body, and brain creating awareness and harmony. Yoga Mudras for Personality Development The modern era is an era of high stress and this stress adversely affects our physical and mental faculties.Our body and mind are immensely powerful, but we hardly use even a fraction of this power & energy. As per ancient sages and scriptures, there are some yoga mudras to enhance our divine energy. In this section, we will mention some of the yoga mudras to enhance our mental and physical energies. what is Ankush Mudra? Ankush Mudra In Sanskrit, the word “Ankush” means to control, discipline, or restraint. And Ankush mudra helps to develop self-control also restrain the negative thoughts that hinder our personal growth. Ankush mudra is a combination of three tattva mudras, i.e. shunya mudra, Surya mudra, and Varun mudra. How to do Ankush Mudra? How to Practice Ankush Mudra? To Practice Ankush Mudra, sit in a padmasana (lotus pose) or any comfortable posture, with a straight back. Now fold your middle, ring, and little fingers and press them slightly with the thumb. Keep your index finger straight. Ankush mudra What are the Benefits of Ankush Mudra? 1) Ankush mudra gives energy to the body. So if you struggle with low energy levels then you must try Ankush mudra. 2) It does not matter how intelligent & hardworking you are if you lack self-disciple then success will stay away from you. Self Discipline is the basic ingredient for success. Ankush mudra helps to develops discipline. 3) Ankush mudra increases the Efficiency of the brain and body and also promotes success. 4) Ankush mudra promotes leadership qualities. So if you are low on confidence then you must try Ankush mudra. 5) I will highly recommend Ankush mudra to students and executives. What is the Time Duration for Doing Ankush Mudra? Practice Ankush mudra for 5 to 15 minutes daily sitting in padmasana or sukhasana. This mudra is very useful for students and executives. What is Namaskar Mudra? Namaskar Mudra Namaskar is a way of greeting each other in Indian and other Southeast Asian cultures. People belonging to different cultures and religions use namaskar mudra as a way of greeting each other. Namaskar mudra has a huge scientific and spiritual significance in India. Namaskar Mudra is also known as Anjali Mudra or namaste mudra. This hand gesture is practiced in meditation, yoga asana, prayers, aarti, ardaas, and kirtan practices. The meaning of namaskar is “the divine in me, bows to the divine in you” How to do Namaskar Mudra? How to Practice Namaskar Mudra? Join both of your hands together with thumbs, fingers close together in front of your heart. Do not press your palms, just keep a natural distance between them. You can practice this mudra in meditation or prayers. Namaskar Mudra What are the Benefits of Namaskar Mudra? 1) Namaskar Mudra creates harmony and balance. Our hands represent the two parts of the brain and the sensory receptors on the hands communicate with the brain and stimulate both the hemispheres of the brain. When we join our hands in the namaskar mudra, it creates a balance between both parts of the brain. This is the reason that namaskar mudra is also known as Samyuktha Hasta mudra, a gesture that uses both hands. 2) Namaskar mudra can be used as a therapeutic mudra for the cure of stress and anxiety it reduces anger and bringing mental peace and calmness. 3) It promotes friendship and humanity since it teaches surrender and letting go of our ego. 4) If Namaskar mudra is practiced at Heart Chakra (Anahata Chakra) with the thumbs touching the sternum then it stimulates organs situated above the diaphragm such as the lungs and heart. It also energizes and heart Chakra. 5) To increases your focus and intuition practice Namaskar mudra with the thumbs touching the center of the eyebrows. It also stimulates the Ajna Chakra (Third Eye Chakra). 6) When both hands are present press together in this Mudra, it creates a balance among all the five elements. What is Soham Mudra? Soham Mudra The Sanskrit word “Soham” is the combination of two words: Sah (he) and Aham(I). The Meaning of the word Soham is “I am He” or my Individual Self is Universal Self. “I” is referred to the individual self and ” He” is referred to God, Brahm, divine, universal consciousness, existence, cosmos. How to do Soham Mudra? How to Practice Soham Mudra? To Practice Soham mudra, sit in any comfortable posture. For example padmasana ( Lotus pose) or any crosslegged posture or vajrasana with a straight back. Now place the thumb at the base of the little finger. Fold all the other fingers and place them over the thumb to make a closed fist. Gently close your eyes and inhale deeply and start chanting the “OM” mantra or ” Soham” mantra. If you don’t want to chant these mantras then you can do humming. Repeat chanting of mantras or humming 7 to 21 times. When chanting and humming is over, contract your abdomen with exhalation to apply uddiyan bandha. Hold for some time as per your comfort level. Gently release the bandha with a deep inhalation. Gently open your hands, and visualize that all your negative thoughts, pain, fear, anxiety, helplessness, inferiority complex, and other negative emotions are vanishing. Soham Mudra What are the Benefits of Soham Mudra? 1) Soham mudra is an excellent mudra for meditation since it removes tension, anger, fears, jealousy, etc. 2) This mudra removes sadness and cures depression. 3) Soham mudra helps in removing negativity from the body and mind. Regular practice of Soham mudra help in maintaining a positive aura and energy. 4) It energizes the body and mind, increases enthusiasm, strengthens the brain, increases mental strength, and thereby increasing self-confidence. 5) Practice of Soham mudra activates the brain. Further, it helps to maintain proper water balance in the blood and brain. Insufficient balance of water in the blood and brain can lead to sadness, depression, and Alzheimer’s disease. What is Hakini Mudra? Hakini Mudra The Hakini Mudra is named after the Hindu Goddess Hakini, this mudra is mostly practiced during meditation. The Sanskrit word Hakini means “power” or “rule.” Hakini Mudra helps the practitioner to gain power and control over their mind. How to do Hakini Mudra ? How to Practice Hakini Mudra? To Practice Hakini Mudra, sit in any comfortable posture with a straight back. Now Join the tip of all the fingers & thumbs of both hands with each other, keeping the palms apart. Bring your awareness and Drishti (Gaze) between the eyebrows (Third Eye). Inhale deeply through the nose and touch the tongue at the roof of your mouth (Soft Palate) Exhale deeply through the nose and allow your tongue to relax. Time Duration for Practice of Hakini Mudra Practice Hakini mudra for 30 minutes daily. If you cannot manage 30 minutes in one go then you can divide it into three slots of 10-minute each. Hakini Mudra What are the Benefits of Hakini Mudra? 1) Hakini Mudra energizes the pituitary gland and Agya chakra i.e Third eye. This mudra helps to develop Intuition. Goddess Hakini is considered the god of the Pituitary gland, so this mudra is named after her. 2) Regular Practice of Hakini Mudra activates the right side of the brain. Further, it helps to enhance memory and logical thinking. 3) Hakini Mudra creates synergy, a balance between the right and left hemispheres of the brain. 4) Pituitary gland is the master gland in the human body. It regulates our thinking power, it triggers creative ideas. So the practice of Hakini Mudra enhances creativity, memory, clarity and, positive thinking. This Mudra is a master mudra for teachers, students, and thinkers. 5) In case if you are forgetting important things, or if you want to recollect old information/memories from the brain then you should try Hakini Mudra. What is Ganesh Mudra?? Ganesh Mudra Ganesha or Bhagwan Ganesh is a Hindu god. ” Son ” of Lord “Shiva.” Worshipping Ganesha before starting any auspicious work is a tradition in Indian Hindu philosophy. Ganesha is also known as Vighnakartra (the creator of obstacles) as well as Vighnaharta (the destroyer of obstacles). Hence he is worshipped first so that he may destroy any upcoming obstacles. This mudra is dedicated to Ganesha since it does the same work as Ganesha’s worship. How to do Ganesh Mudra? How to Practice Ganesh Mudra? To Practice Ganesh mudra, sit in any comfortable posture with a straight back. Now hold both hands together, in such a way as to create a grip with your fingers. Move your interlocked fingers and hands in front of your chest. Keep your elbows stretched horizontally with shoulders relaxed. Inhale deeply and stretch your hands to intensify your grip. Make sure all the fingers and thumbs are close together without any gap between them. Ganesh mudra What are the Benefits of Ganesh Mudra? 1) Stretching our hands in this mudra strengthens our fingers, hands, wrist, elbows, and shoulders. This mudra provides strength & elasticity to all the muscles and nerves in this region of the body. 2) Practice of Ganesh mudra eliminates shaking, jerking, and trembling of hands. Further, it removes the numbness of hands and promotes blood circulation from fingers to shoulders. 3) Our fingertips contain SINUS pressure points. The practice of Ganesh mudra triggers these sinus points. Further, it helps in common cold, cough, sinusitis, and bronchitis. This mudra also helps to remove the accumulated phlegm from these cavities. 4) Practice of Ganesh mudra increases heat in the body. People suffering from cold hand syndrome should practice Ganesh mudra to bring warmth to their hands. 5) When our hands are stretched in Ganesh mudra in front of the heart center, it activates the Anahat chakra ( Heart center) and thymus gland situated behind the heart. Anahat chakra (Heart center) also controls the functioning of the lower three chakras i.e. Manipura chakra, Swadishthan chakra, and Mooladhara chakra. Therefore Ganesh mudra stimulates all these four chakras. Yoga Mudras for Meditation During meditation, we have to sit for long hours in one posture. At the time of meditation, we need mental strength, physical and spiritual energy. This energy helps us to progress in the spiritual field. Meditation Mudras helps to attain a high quality of mental and physical strength. Further, they tap unused inter latent energies, so that we can overcome various distractions. Meditation Mudras helps to gain control over the mind and body. Further, they develop qualities of patience, perseverance and helps to go deeper into meditation. In this section, we have covered several meditation mudras for enhancing your meditation journey. What is Dhyan Mudra (Brahmanjali Mudra) ? Dhyan Mudra (Brahmanjali Mudra) The word Sanskrit “Dhyan “means meditation. This mudra is widely used in meditation. It is also known as Brahmanjali Mudra. You can see many statues of Lord Buddha sitting in meditation with this mudra. How to do Dhyan Mudra? How to Practice Dhyan Mudra? Sit in Padma Asana or Sukhasana or any other comfortable posture with a straight spine. Place your left hand on your lap, palm facing upward, and now place the back of the right hand on the palm of the left hand keeping its palm up. Make sure that both hands are in the opposite direction. Join the thumbs of both hands. Dhyan Mudra What are the Benefits of Dhyan Mudra? 1) Dhyan Mudra helps to calms the mind. In case if you are experiencing hyperactive thought patterns then you should practice Dhyan Mudra regularly. 2) This mudra increases Dharana i.e Concentration power of brain & mind. 3) It calms the nervous system and thereby removes irritability, restlessness, Worries, fear, anger, insomnia. 4) This mudra removes weakness of the heart, strengthens heart function, regulates palpitation, and cures both high and low blood pressure. 5) Dhyan Mudra is very useful in Dhyan Sadhana (meditation). It helps to look inward. Further, it helps to reach a higher spiritual level of consciousness. 6) When you place the right hand over the left hand, it creates an energy Chakra. This energy helps in removing all toxins from the body and mind. 7) This Mudra creates harmony and balance among all the five elements. Dhyan Mudra energizes the Pran Shakti (the Vital Life Force) 8) Dhyan Mudra stimulates the Ida and Pingla Nadis of the body ( the masculine & feminine energy channels). As a result, the practice of Dhyana Mudra brings balance between the left and right hemispheres of the brain and the body. What is Kundalini Mudra? Kundalini Mudra Kundalini Mudra is a symbol of the integration of feminine and masculine energies. This mudra is also associated with the awakening of the kundalini energy sleeping at the dormant level. How to do Kundalini Mudra? How to Practice Kundalini Mudra? Sit in any comfortable posture with a straight spine. 1) Make fists of both hands; place the left-hand fist below the right-hand fist, thumbs outside the fingers. 2) Insert the left-hand index finger into the right hand first and then keep the right-hand thumb on the tip of the right-hand index finger. 3) Keep your hands below the navel. Kundalini Mudra What are the Benefits of Kundalini Mudra? 1) Kundalini Mudra arouses sexual power, and it helps to eradicate sexual tensions and anxieties. Regular practice of Kundalini Mudra helps in achieving natural and healthy orgasm. 2) Kundalini Mudra helps to activate the swadhisthana chakra. The Chakra for the regeneration of energy. 3) Regular practice of Kundalini mudra increase sexual energy and creative energy. Sexual energy is the most potent energy in the human body, it is the source of other creative energies in the human body. 4) Continuous sustained practice of Kundalini mudra creates a synergistic union of spiritual and inner power and arousal of Kundalini energy. The rise of Kundalini energy leads to spiritual awakening and transformation of consciousness. What is the Time Duration for Doing Kundalini Mudra? Practice Kundalini Mudra for 15 minutes, thrice a day What is Pankaj Mudra? Pankaj Mudra The word ‘” Pankaj “means lotus. Pankaj mudra represents the lotus flower. Lotus ( Pankaj) mudra is a symbol of purity and positivity, it helps in making your mind, thoughts, and feelings positive. This mudra is also known as Lakshmi Mudra as the Goddess Lakshmi is always sitting on a lotus. How to do Pankaj Mudra? How to Practice Pankaj Mudra? 1) Sit in any comfortable posture with a straight spine. 2) Make the shape of a lotus with your hands. Join the base of both the hands. Now join sides of both thumbs and the side of the little fingers, keep the other three fingers straight and open. Pankaj MUDRA What are the Benefits of Pankaj mudra? 1) If you notice the lotus, it remains clean, fresh, and beautiful even in mud. Similarly, the Practice of Pankaj mudra makes our mind clean and free from negativity & attachments. It helps in spiritual advancement. 2) The regular practice of Pankaj mudra activates the parasympathetic nervous system. It calms and strengthens the nervous system. 3) Pankaj Mudra helps to develop Godly qualities & emotions like compassion, kindness, love, and affection towards others. On the other hand, It helps to remove the demonic qualities like hatred, anger, arrogance, ignorance, pride, conceit, harshness. 4) This mudra enhances physical and mental beauty. Further, it helps to keep our Aura positive and vibrant. 5) Pankaj mudra is useful in fever. Next time when you have a fever try Pankaj Mudra. 6) Pankaj mudra opens the heart chakra and channels the energy in the body. This mudra connects us to the Anahata Chakra or the Heart Chakra. 7) This mudra is also useful in curing abdominal tumors, ulcers, uterine cysts, and fibroids in women. What is the Time Duration for Doing Pankaj Mudra? Practice Pankaj Mudra for 15 to 45 minutes in meditation. Precautions & Contraindications for Pankaj Mudra Who Should not do Pankaj Mudra? The practice of Pankaj Mudra involves the union of little fingers i.e. the water element. In case if you are struggling with cold, asthma, sinusitis, or phlegm issues then you should avoid Pankaj Mudra. Avoid Pankaj Mudra in the Winter Season. What is Uttar Bodhi Mudra? Uttar Bodhi Mudra The Sanskrit word Uttar Bodhi is a combination of two words “Uttara” and Bodhi.” The Meaning of “Uttara” is “upwards” and “Bodhi” means “the awakened one” or “closer to awakening.” Hence, Uttarabodhi Mudra means a gesture of moving energy upward to reach a higher state of awakening or enlightenment. Uttarabodhi mudra is also known as the mudra of enlightenment. How to Do Uttar Bodhi Mudra? How to Practice Uttar Bodhi Mudra? To Practice Uttar Bodhi Mudra, sit in any comfortable posture with a straight back. Interlace your fingers of both hands. Now join the tip of both the thumbs and index fingers. Make sure your thumbs are pointing downward and your index fingers are pointing upward. Place your hands near the navel on Manipura chakra (Solar Plexus). Keep your hands on your chest, with thumbs on the chest and index finger pointing upward. You can practice this mudra while lying also. Uttar Bodhi Mudra What are the Benefits of Uttar Bodhi Mudra? 1) Uttar Bodhi Mudra enhances inspiration and intuition. It also promotes peace of mind, self-confidence, and enables decision-making skills. 2) This mudra is a perfect mudra for meditation since it accelerates the spiritual journey. It raises our consciousness. Uttarabodhi Mudra helps to move energy upward to higher chakras to reach a higher state of awakening. 3) Uttar Bodhi Mudra increases the vital energy force and its circulation throughout the body. 4) It helps with cardiovascular diseases. Also, it strengthens the nervous system. 5) Uttar Bodhi Mudra activates & energizes the intestines, lungs, and heart. To activate and energize the intestines, place your hands on the navel center, Manipura chakra ( Solar Plexus). In case if you want to energize your lungs and heart perform Uttar Bodhi Mudra with hands on the chest. 6) Practice Uttar Bodhi Mudra at the navel center to stimulate the Manipura chakra ( Solar Plexus). Activation of Manipura chakra increases willpower helps in overcoming fear and insecurities. What is Vajrapradam Mudra? Vajrapradam Mudra The Sanskrit word ‘” Vajrapradam “means thunderbolt and mudra, means “gesture.” Vajrapradam mudra is also known as the mudra of unshakeable self-confidence. This mudra is mostly practiced during meditation and pranayama. How to do Vajrapradam Mudra? How to Practice Vajrapradam Mudra? 1) Sit in any comfortable posture with a straight spine. 2) Now interlace your fingers of both the hands with each other, keep the palms apart, and thumbs pointing upward. 3) Place the hands in front of your chest the heart chakra. Vajrapradam mudra What are the Benefits of Vajrapradam Mudra? 1) Vajrapradam mudra helps to build self-confidence and positivity. 2) This mudra removes the inferiority complex, a feeling of helplessness, hopelessness, mistrust, and self-doubt Whenever you are feeling sad, depressed, or helpless try Vajrapradam mudra. 3) Vajrapradam mudra generates enthusiasm, rejuvenation and uplifts the determination level. 4) The practice of Vajrapradam mudra balances the energies to improve mental, physical, and emotional stability leading to spiritual development. 5) Vajrapradam mudra helps to build trust in life and self. It helps to tackle the insecurities of life. 6) This Mudra helps in restoring faith, letting go, and surrender to the almighty (ISHWAR PRANIDHAN). What is Surabhi Mudra? Surabhi Mudra Surabhi Mudra is also known as Kamadhenu mudra. The Sanskrit word “Kamadhenu” means mother of cows or the cow of the gods.it signifies purity and stability. As per the Indian Hindu philosophy, Kamadhenu is a miraculous cow that has the power to fulfill the desires. This mudra is also known as Dhenu mudra or Wish-Fulfilling Gesture. When we practice this mudra with our hands it resembles a cow’s udder. How do Surabhi Mudra? How Practice Surabhi Mudra? The practice of Surabhi Mudra is quite tricky in comparison to other hasta yoga mudras. It requires little attention. 1) Sit in any comfortable posture with a straight spine. Now bring your hands in front of your chest or navel. 2) Join the tip of the little finger of the right hand with the tip of the left-hand ring finger. 3) Join the tip of the little finger of the left hand with the tip of the right-hand ring finger. 4) Join the tip of the middle finger of the right hand with the tip of the left-hand index finger. 5) Join the tip of the middle finger of the left hand with the tip of the right-hand index finger. Surbhi Mudra What are the Benefits of Surabhi Mudra? 1) Surabhi Mudra Purifies the mind and promotes good thoughts and positivity. It helps in providing mental peace, calmness and it improves concentration. Surabhi Mudra is also useful in increasing creativity and self-esteem 2) Surabhi Mudra helps to cures all digestive disorders. Further, it is beneficial for improving the metabolic rate of the body. 3) In case if you are struggling with urinary diseases and acidity then you must try Surabhi Mudra. 4) The practice of Surabhi Mudra creates Hormonal balance in the body. It balances the secretion of all the hormones from the various glands. It makes the body strong & healthy. 5) Practice of Surabhi Mudra creates a union of water and earth elements, air & space elements of both the hands. It helps the practitioner to harness the power of all the elements. This creates stability inside the body. This mudra stabilizes & activates the navel center. ( Manipura Chakra). Stabilization of the navel center strengthens the digestive system. 6) Regular practice Surabhi Mudra Cures all the three doshas – Vaata, Pitta, and Kapha. This mudra is also known as Tridoshak Nashak mudra. 7) Regular practice of Surabhi Mudra helps to improve the Aura of the body. 8) Surabhi Mudra helps to awaken the Kundalini energy, the sleeping divine energy at the dormant level. It also helps in activating the third eye (Ajna chakra). It enhances intuition and awareness leading to spiritual development. What is Dharm Chakra Mudra? Dharm Chakra Mudra The Sanskrit word “Dharmachakra” is the combination of two words dharma & chakra. Dharma means ” Laws of nature or Divine Law” and Chakra means “Wheel”. So “Dharmachakra” “wheel of divine law” or “Wheel of Dharma”. Dharmachakra symbolizes Kalachakra, which refers to the time cycles. Bhagwan Buddha gave his first discourse after enlightenment in this mudra. How to do Dharmachakra Mudra? How to Practice Dharmachakra Mudra? Dharm Chakra Mudra To Practice Dharmachakra Mudra, sit in any comfortable posture with a straight back. Now create Gyan mudra with both hands, i.e. by joining the tip of the index finger with the thumb. Now move both the hands in front of the heart center (Anahata chakra) or your chest. Now turn the left palm towards your chest and the right palm in the opposite direction. Join the tip left-hand middle finger with the tips of the right-hand thumb and index finger (i.e the Gyan mudra of the right hand) Gently close your eyes, relax your jaws and shoulds and meditate in this mudra for 15 Minutes. What are the Benefits of Dharm Chakra Mudra? 1) Dharm Chakra Mudra opens our inner and outer energies, and it creates synergy. This mudra helps to connect the practitioner with cosmic energy. It brings the scattered energies, the fragmented energies to the core. Further, it gives us a sense of happiness, peace, and bliss. 2) Practice of Dharm Chakra Mudra helps meditators to reach a deeper state of meditation. Further, it raises the levels of consciousness. 3) This mudra is meditative, stimulating our path toward awakening and enlightenment. Regular practice of Dharm Chakra Mudra brings happiness and contentment in life. 4) Dharm Chakra Mudra provides clarity of mind. It helps the practitioner to focus better. This mudra removes negative thoughts and it is also helpful in anxiety and depression. 5) In case if you are experiencing hyperactive thoughts then you should practice Dharm Chakra Mudra near the heart chakra. This mudra provides a grounding of overstimulated energies. Conclusion I hope you liked this post. Now I will like to hear from you. What did you think of today’s post? Or maybe if you have a question about any of the yoga mudras. Let me know by leaving a comment below. About the Author: Sukhvinder Chaitanya About the Author: Sukhvinder Chaitanya Sukhvinder (Chaitanya) is an experienced yoga teacher in ashtanga vinyasa yoga, hatha yoga & laughter yoga. He is teaching yoga , laughter yoga & meditation all across the globe in teacher training programs, workshops & corporate sector. HASTA MUDRAS: Kind Courtsey: ROBIN MALINOSKY-RUMMELL (www.rtravelworks.com) Buddhist statues reveals the importance of hand placement; often the hands are the most obvious quality distinguishing one statue from the next. These hand and finger gestures are known as mudras, and may seem akin to flashing gang signs. However, they couldn’t be further in meaning. In Sanskrit, mud means joy and dra means to bring forth, so mudra literally means “to bring out joy” or “that which brings forth the naturally hidden joy within all of us.” Taken together, the word mudra means seal, mark, or gesture. Mudras are therefore symbolic, ritual, or spiritual gestures, or energetic “seals of authenticity” used in the practice of Hinduism and Buddhism. While some mudras involve the entire body, most are performed with the hands and fingers, known as Hasta Mudras (hasta means hand in Sanskrit). Apparently there are more than 100 known mudras that have been developed over the centuries. Yogis form hasta mudras with their hands and fingers during asanas (poses), pranayama (breathing), and meditation to facilitate the flow of different energy currents in the subtle body and to enhance one’s journey within. According to the Tantras (ancient Hindu or Buddhist texts dating from the seventh century or earlier), each mudra carries out a specific goal of channeling the energy flow between the body and mind, stimulating different areas of the brain. Rub your fingertips together, and you can already feel a lot of sensation. We, humans, have numerous neural pathways in our fingers, so a lot of energetic impulses can be triggered there. In fact, humans are the only animals that can touch their thumb and finger together. Dr. Melissa West shares some cool physiological information behind the importance of mudras on her website here. Beginning yogis are probably already aware of the “Anjali Mudra,” or “Prayer position,” formed by joining the palms and the tips of the fingers together. The Anjali mudra is a gesture of respect, love, and gratitude to the universe and the yogi him/herself. Physically, the hands and fingers contain nerve circuits to the brain, linked throughout the entire upper body. As the hands come together, the right and left hemispheres of the brain connect, one of many unification processes in yoga. Because yoga is all about union, or yoking together the mind, body, and spiritual being, mudras are often practiced with pranayama yoga (breathwork). They enliven the prana (breath, or life-giving force) throughout the body and therefore energizing various body parts. Somit explains that touching the thumb to each finger symbolizes different qualities, triggering specific energy forces based on either Ayurvedic texts (the traditional Hindu system of medicine) or yoga philosophical texts. Curious about these mudras after Somit’s lesson, I spent some time researching the concepts behind these mudras. The Ayurvedic explanations appear to be most pervasive, so we’ll begin with those. AYURVEDIC EXPLANATION OF MUDRAS According to Ayurvedic theory, the human body contains five basic elements (the Pancha Tattvas), which include fire, air, space (ether), earth, and water. Each of these five vital elements have a specific and important function inside the body, and they correspond to the five fingers of the hand. In ancient times, the sages used to perform yoga mudras to balance the five elements within the body. An imbalance of these five elements causes disease. People still practice yoga mudras to adjust the flow of energy, thus affecting the balance of fire, air, space, earth, and water. Bringing fire (as symbolized by the thumb) to ignite each of the other elements by touching the tip of the corresponding finger increases their intensity. In contrast, by pressing the thumb on top of the finger, the intensity diminishes, bringing that element more in harmony within the body. (See more information about this and the visual at this website.) Scene from the Bhagavad Gita, acted out in Kerala, Southern India YOGIC PHILOSOPHY RELATED TO MUDRAS On the other hand (see how I did that?), each finger can be linked to yoga philosophy. The ancient teachings of yoga, like the story of the Bhagavad Gita, talk about three essential aspects of nature called the Gunas. “Guṇa” is a concept in Hinduism and Sikhism, which can be translated as “quality, peculiarity, attribute, property”. There are three gunas that have always been and continue to be present in all things and beings in the world. These three gunas are called: sattva (i.e., good, knowing, constructive, and harmonious), rajas (i.e., passionate, active, and confused), and tamas (i.e., dark, lethargic, destructive, and chaotic). According to the ancient teachings, everything is made up of different combinations of these three qualities. They underlie matter, life and mind. Every experience we have is composed of the three gunas in different proportions, which are constantly changing in relationship with each other. We need all three qualities in our life. We need rajas to get us going, tamas to stop and rest, and sattva to gain understanding, clarity and wisdom. Problems arise when one of the gunas is dominant. (Read more about these at this website.) Tamas manifests as darkness, inertia, lethargy, dullness, illusion, and heaviness. Tamas can be seen as the past, your lot in life, the given. When we feel tamasic we feel depressed and unmotivated, being unable to get out of bed and drag ourselves through the day. Rajas manifests as the energy of passion, emotion, desire, activity, and even sorrow. Rajas can be seen as the future, desire, and externalization. A rajasic state means you feel passionate, manic and hyperactive, and your mind keeps going, unable to stop and focus. Sattva is associated with the principles of harmony, knowledge, happiness and goodness. Sattva is the present, awakening, and the process of consciousness unfolding. It transcends the tension between tamas and rajas. When we feel mostly sattvasic we feel clear, calm and harmonious. Getting back to our mudras, yoga philosophy suggests that every finger has a deeper connection with the subtle layers of the human existence. The middle, ring and little finger represent the three Gunas. The middle finger symbolizes sattva (intellect, reasoning, purity, wisdom and true understanding). The ring finger symbolizes rajas (emotions, passion, activity and movement). For this reason we wear a ring on this finger to symbolize passion and emotional commitment. The little finger represents tamas (laziness or dullness), an expression of the physical body. Therefore, a yogic mudra can bring the gunas back into balance. The index finger expresses the consciousness inside each human while the thumb is an expression of supreme consciousness. Samadhi, the complete unification of body-mind-soul, is the ultimate goal of the yogic journey. Samadhi happens only when the individual consciousness reaches beyond the body, emotions, and intellect and achieves the supreme consciousnesses. Therefore the joining of the thumb and index finger symbolizes this union of the individual yogi to supreme consciousness. It is the most powerful of all mudras and most often seen and used in yoga. Not sure if this is quite the best place to do a mudra but if it’s all you can squeeze in…. PREPARATION TO DO A MUDRA In order to increase the benefit of a yogic mudra, these rules should be followed: Set aside at least 15 minutes and up to 50 minutes a day for maximum benefit. Mudras are best practiced at dawn (between 4-6 am) to enhance their benefits because it is most quiet and easy to concentrate. Get into any position (e.g., Sukhasana, or Easy pose) where the spine can be held erect for that length of time. Bring together the tips of the finger and the thumb and let them touch slightly, without any extra force. Rest both hands on the knees, relaxing the palms. Keep both hands as steady as possible. Some mudras can also be performed with the tip of the respective finger placed at the base of the thumb. This mudra modification is helpful to beginners if they find that keeping the two fingertips touching each other for a long time is difficult to hold. The hands must be kept on the knees within the body’s boundary. No part of the hand must project beyond the respective bent knee, in order to conserve the Prana (energy). (I personally find this one quite difficult as my arms are long and naturally jut out past my knees. Breath deeply, focusing on your breath. Close your eyes. For best results, practice regularly for two months. THUMB AND FIRST/INDEX/POINTER FINGER: Gyan/Jnana/Chin Mudra The most popular mudra in yoga, Gyan, jnana, or chin mudra, is formed by touching the thumb to the index finger. The other three fingers are often kept straight and together to indicate yogic control of the senses, and reduce outside distractions. Practicing this mudra with palms facing up symbolizes giving and receiving, facilitating receptivity and insight, while resting the hands with palms down creates a sense of grounding. The names are derived from the Sanskrit words Chit, which means consciousness, and gyan or jnana meaning knowledge, or understanding the truth about something. As noted above, yoga philosophy explains that by forming this mudra, the yogi joins his/her individual consciousness (as symbolized by the index finger), with supreme consciousness (as symbolized by the thumb), thus achieving samadhi, complete understanding, wisdom, and unification of body, mind, and soul. Forming this gesture represents the progression from ignorance to wisdom, transcending individual to greater consciousness, and therefore seeks to gain knowledge. This mudra improves comprehension, enhances concentration, aids memory, increases creativity and insight, and reduces negativity. It redirects the energy inward, calms the mind, reduces distractions, and assists in reaching the spiritual benefits of meditation (as a way of reaching samadhi). Therefore, Gyan mudra can help alleviate mental health illnesses such as depression, anxiety, inattention and restlessness, and anger management, and can assist with addictions. Ayurvedic theory indicates that the index finger stands for the element Vayu or air. The air element is inherently mobile, unsteady, or flighty. When the thumb adds the fire element to air in Gyan mudra, it stabilizes the air element, steadies the mind, and allows wisdom to set in (consistent with yoga philosophy) . It also soothes the nervous system and pituitary gland production. Vayu Mudra Vayu mudra differs from Gyan or Chin mudra in that the tip of the index finger is touched to the thumb’s base, and the thumb is positioned over the finger with a slight thumb pressure being exerted. Ayurvedic theory indicates that this Vayu mudra is good for diseases related to air imbalances, such as gas-related pain, flatulence, joint pain and arthritis, bloating, and abdominal discomfort, by bringing the air element back into its proper flow. It is also reputedly beneficial for neck, back, and spinal pain. THUMB AND MIDDLE FINGER Akash/Akash Vardhak Mudra In Akash Mudra, the practitioner joins the tip of his middle finger and thumb, while the remaining three fingers are kept straight. In Sanskrit Akash means open space or sky, and Vardhak means an increase, so that taken together, Akash Vardhak means to increase space. Shunya/Akash Shamak Mudra In Shunya Mudra the middle finger’s tip is put at the thumb’s base, and the thumb is placed over the finger while putting slight pressure on the thumb being put on the finger. The other three fingers are kept straight. In Sanskrit, Shunya means emptiness or void, while Shamak means to calm or decrease, so that Akash Shamak means to decrease space. It balances the excess of space in our body. Benefits of Akash and Shunya Mudras Despite increasing versus decreasing space, the reported benefits of both of these mudras appears to be similar. When teaching us about mudras, Somit emphasized that the most important benefit of this mudra is for the heart. The Akash and Shunya mudras assist in a wide variety of heart diseases and blood pressure disorders, and help stimulate the heart chakra, sending positive energy to the heart. In addition, these mudras reportedly create healing spaces and cure ailments arising from the spaces within the body. For instance, they provide comfort from conditions caused by congested spaces within the body: migraines, blocked sinuses, watery eyes, ear problems including tinnitus, vertigo, and motion sickness, and infections in the chest such as asthma. They detoxify the body by facilitating the flow of toxins and metabolic waste out of bodily spaces. They reduce thyroid disease and hormonal imbalance, and fortify the gums, throat, teeth and bones due to a boost of calcium. They improve balance and numbness by restoring the balance of space in the blood, and reduce the discomfort of overeating, feeling heavy, and jet lag. In addition to the physical benefit, these mudras have several spiritual benefits. Because in yoga philosophy the middle finger symbolizes sattva (the guna of purity, wisdom, and true understanding, NOT the American association with the middle finger!), Akash mudra steadies the mind and increases intuition, purifies emotions and thoughts, and helps to alleviate anger, sorrows, and fears, as well as tendencies towards untruthfulness. This heightened awareness is a tremendous aid in meditation. (You can find some additional information about Shunya mudra here.) THUMB AND RING FINGER Prithvi/Agni-Shaamak Mudra In Prithvi mudra, the tip of the ring finger is joined with the thumb while keeping the other three fingers straight. In Sanskrit, prithvi means “the vast one” and is known as earth. The ring finger represents the earth element (prithvi), so this mudra increases the earth element in the body. At the same time, it decreases the agni (fire) element, so it can also be called Agni-Shaamak Mudra (Fire-reducing mudra). When Somit originally explained these mudras to us, I grasped onto his description of this mudra as causing an increase in energy. Again, it was early morning, pre-coffee. I really needed energy. Now there are two reasons why this mudra increases energy. First, philosophically, by “igniting” the ring finger we increase rajas, the guna (human quality) of activity and passion. Secondly, by increasing the Ayurvedic element of earth, we build body strength, stamina, and endurance. Reputedly, this mudra will help gain weight, improve digestive functioning, increase immunity against disease, and improve bodily tissues such as bones, cartilage, skin, hair, nails, muscles, and internal organs. It is associated with the nose and can improve nasal disorders. The earth element also reduces fire and disorders of excessive fire element such as fever and inflammation. Surya-Agni mudra Conversely, in Agni Mudra, or Surya Mudra, the ring finger is kept at the thumb’s root and the thumb presses on it. In Sanskrit, agni means fire, and surya means the sun. Because the thumb represents the fire element, this mudra activates the fire energy in the body, generating heat to boost metabolism and assist in weight loss. Additional physical benefits are reputed to be improving diabetes and liver problems, increasing the body temperature, strengthening the body and reducing cholesterol. Ayurvedic philosophy associates fire with energy, so I would imagine that this increase in fire element would increase energy as well. It’s also believed to increase self-confidence, willpower, and determination. Now who wouldn’t benefit from that? THUMB TO RING AND PINKIE FINGERS Prana Mudra Two for the price of one! While Somit explained about the benefit of each finger applied to the thumb, it seems that these benefits might even increase if you touch both your ring finger AND pinkie to your thumb. This Prana mudra is said to be one of the most important mudras due to its ability to activate dormant energy in your body. Prana is the vital life force within all living things. This mudra will help awaken and enliven your personal prana, and put you more in tune with the prana around you. It also reportedly strengthens our immune system, and improves our breathing and concentration power, which would prove quite helpful for meditation practice. THUMB AND LITTLE/PINKY FINGER Varun/Buddhi/Jal-Vardhak Mudra In Buddhi or Varun mudra, the tip of the little finger joins with the thumb while keeping the other three fingers straight. In Sanskrit, buddhi means intellect or perception, so that this mudra is used for mental clarity, openness, and improving the channels of communication, including both internal and external dialogues. You can perform this gesture when you need to understand intuitive messages from your subconscious (i.e., dreams or meditations that puzzle you). In Ayurvedic philosophy, Varun is a Sanskrit reference to a diety with several possible descriptions, including a God of everything, rain, and primarily, water. Therefore, this mudra is also known as Jal–Vardhak, where jal means water in Sanskrit, and vardhak means to enhance. Because the pinkie finger is considered a symbol of the water and the thumb represents fire, bringing the fire element to enhance the water element in this mudra protects the body from diseases caused by water, such as dehydration. Because water makes up 60 percent of our bodies, the ability of the Varun mudra to help balance our body’s water element renders it a very powerful mudra. It is beneficial in alleviating problems related to blood, the circulatory system, the dryness of skin, and urinary issues. The water element provides coolness and improves digestion and elimination disorders.