MUDRAS

Mudras can be described as psychic, emotional, devotional and aesthetic gestures. Which connect the
individual pranic force with the universal/cosmic force.
Mudras start electromagnetic currents within the body which balance various constituting elements
and restore health.
There are hundreds of mudras with different functions. Whenever you sit for meditation, choose your
mudra wisely. Finally, in every yoga mudra, take at least twelve breaths. And observe the flow of the
prana. Feel where the breath is flowing and use the energy to make space in you

Our body is a mini world made of five elements, Agni (Fire), Vayu (Air), Akasha (Aether), Bhumi (Earth)
and Jala (Water); and when there is disturbance in these elements, it can lead to an imbalanced mind and cause
our body to suffer from diseases. While it can be restored with the physical postures, drawn to bring awareness
to the body and mind, there is more in all yoga styles that can help us balance all these elements within
ourselves. Such is the case of the Mudras.

What is a Mudra?

To put it simply, a Mudra is a hand gesture that guides the energy flow to specific areas of the brain. There are
many types of Mudras designed to bring different benefits, depending on what we specifically need. They are
done in conjunction with breathing to increase the flow of Prana in the body. By practicing it, a connection is
developed with the patterns in the brain that influences the unconscious reflexes in the different areas. The
internal energy is, in turn, balanced and redirected, creating an impact on the sensory organs, tendons and
glands veins.

If you’d like to add this new dimension to your yoga pracice. Read on to understand the eight basic types of
Mudras, along with their uses and benefits!

Gyan Mudra (Mudra of Knowledge)

This Mudra gives rise to the root chakra reducing tension and depression.
This pose is quite calming and spiritually awakening. It stimulates the air
element in the body, which ultimately leads to an increase in the memory
power, nervous system and pituitary gland production. It increases the
level of concentration, builds mental power and sharpens the brain. If
done regularly, your mental and psychological disorders such as anger,
stress, anxiety depression and even insomnia can be improved
considerably.

How to do it:This pose is performed by touching the index finger with

the thumb while keeping the other three fingers straight. It is best to
perform this pose in the early morning for 35 to 40 minutes at a stretch.

Vayu Mudra (Mudra of Air )

This particular Mudra reduces the air element of the body
which controls the restlessness, nervousness, and calms an
uneasy mind. It controls the Vata doshaand helps with Arthritis,
gas problems, Sciatica, Gout, knee pain or bulging stomach;
relaxes the muscles, overcharged endocrine glands, soothes strained voice and with many other problems. It
also harmonizes our natural body energies, such as blinking, sneezing or yawning.

How to do it:Bend your index finger and press it with your thumb while keeping other fingers straight. Perform
this pose for 45 minutes at a stretch every day, or for 10 to 15 minutes three times a day. It can be done anytime
and anywhere.

Prana Mudra (Mudra of life)

Prana Mudra symbolizes energy or spirit of life. It provides energy

and health. It improves eyesight, increases the body resistance to
diseases, reduces deficiency of vitamins, and removes tiredness.
Additionally, it reduces hunger pangs during fasting and gives you
a good night’s sleep. It also stimulates the entire human body,
energizes it and puts the internal organs in motion.

How to do it:Touch the tip of the thumb with the ring finger and the
little finger together, while keeping the other two fingers straight.
Take a regular breath, breathe in and exhale for a few seconds. You
can also chant So-Hum while inhaling and hum on while exhaling.
30 to 40 minutes every day is enough to see results.

Shunya Mudra (Mudra of Emptiness)

It is a Mudra of emptiness or heaven, which reduces the space

element in the body. One hour of this Mudra, if done
regularly, can reduce ear pain and watering of the eyes. It
improves hearing, strengthens the bones, reduces heart
diseases and throat problems. It heals thyroid diseases and
fortifies the gums. It also opens the heart chakra and helps in
meditation.

How to do it:

Sit comfortably and bend the middle finger in a way that it is kept at the base of the thumb. Then press the first
phalanx bone of the middle finger with the tip of the thumb so that pressure is exerted, while the other three
fingers are kept straight and stretched. You can practice this Mudra for fifteen minutes, three times a day to get
good results.

Apan Mudra (Mudra of Digestion)

This Mudra gives relief from constipation, piles, diabetes,

kidney defects and the dental problems. It is best for stomach
and heart disease. We are all aware of the fact that toxins are
very harmful to the body. Whenever we eat food, some part of
it remains undigested and this causes toxins formation. It is
very important to detoxify the body and the Apna Mudra helps
with this.
How to do it:

To do this Mudra, bend the ring and middle fingers and touch the tip of the thumb, while keeping the other two
fingers straight.

Surya Mudra (Mudra of the Sun)

This Mudra helps to control weight and obesity. It increases the fire
element in the body that helps to maintain the temperature and
improve the vision. Surya Mudra can help cure many other problems
like loss of appetite, indigestion, shivering, cold, digestive problems,
and coldness of body limbs, hands or feet.
How to do it:

With the tip of the ring finger, touch the base of the thumb and apply
pressure on it. Keep the other fingers straight or relaxed. 30 minutes
of this practice at early hours of the morning is sufficient for getting
the results.

Varun Mudra (Mudra of Water)

This Mudra reduces the dryness of the skin and helps to

improve its luster and softness. It also helps cure many skin
diseases. It is known as a seat of mental clarity. It encourages
openness and fluid communication and balances the water
element in the body.

How to do it:

Slightly touch the tip of the thumb with the little finger, then
put some pressure and see the difference. There is no time limit for doing this Mudra and can be done anytime
and anywhere. It is better to sit cross-legged for better form and result.

Ling Mudra (Mudra of Heat)

This Mudra builds heat in the body and can cause sweating
even in winters. It helps in the control of cold, asthma, cough,
sinus and dried phlegm.

How to do it:

To perform this pose, clasp the fingers of both hands together

and keep your right thumb erect. Place a little pressure and sit
relaxed. You can do this pose for 20 to 30 minutes every day.
Chinmaya Mudra (Gesture of awareness)

This is one of the powerful mudras that promote physical and mental health.

Procedure: The thumb and forefinger form a ring and the

other three remaining fingers are curled into the palms of the
hands. Now, place your hands on the knees with palms facing
upwards and take deep comfortable breaths. Relax the hands,
arms and observe the flow of breaths.

Benefits: This mudra improves the flow of energy in the body

and stimulates digestion.

Adi Mudra (First Gesture)

This is a symbolic and ritualistic gesture of the hands used in a spiritual yoga
practice to calm the mind and nervous system.

Procedure: The thumb is placed at the base of

the small finger and the remaining fingers curl
over the thumb, forming a light fist. Now, place
your hands on the knees with palms facing
upwards and take deep comfortable breaths.

Benefits: This mudra relaxes the nervous system

and helps to reduce snoring. It also improves the flow of oxygen to the brain
and increases capacity of the lungs.

Dhyana Mudra (Gesture of Meditation)

This is a hand gesture used by ancient yogis during meditation to build and
improve the ability to concentrate and heal.

Procedure: Keep both your hands resting on

your legs while keeping the right hand over the
left. The palms should be facing upwards and
fingers extended.

Benefits: This mudra helps to relax your mind

and release the stress, anxiety and depression. It
also helps to move you towards the enlightenment.

Yoga mudras are practised sitting simply cross-legged (Sukhasana),

in Vajrasana or in the lotus pose, or even by sitting comfortably on a
chair. In each yoga mudra, take at least 12–15 breaths and closely observe
the flow of energy in the body.
. Prana, Nadis, Bandas and Mudras
PRANA

The translation of the word "Prana" from sanskrit is "life force" or "vital
principal."

Prana is the collection of all of the energy in the universe, living and
inanimate. Cosmic energy. Things we'll never be able to reach or comprehend, and
all that other stuff we do know about.
PRANAYAMA

The breathing techniques used for expanding Prana. In Sanskrit "ayama" means
expansion. So using breath to expand our life force. Pranayama is a tool we have
to cleanse the nadis; allowing increased flow of prana. Knowing that our breath has
an effect on the energy we give and receive is the first step to controlling that
breath.

“Controlling the breath, is a prerequisite to controlling the mind and the body
 BANDAS
Bandas, or muscular locks, are used along with breath control. This lock and breath
are meant to isolate or flow energy through the body.

We have 3 Bandas in our bodies:

Mula Bandha- Associated with the root chakra and the lower body. Contracting
the perineum muscles locks your Mula Bandha.

Uddiyana Bandha- Associated with the middle chakras. Pulling abdominal

muscles towards the spine locks the Uddiyana Bandha.

Jalandhara Bandha- Associated with the throat chakra and the head, neck and
chest. Contracting the neck and throat, while pulling the chin in towards the chest,
and syncing with the suprasternal notch locks the Jalandhara Bandha.

BONUS BANDA:

Maha Bandha- A combination of all 3 bandas simultaneously. This practice with

pranayama can help to restore energy and refresh the entire psyche.
NADIS

Nadis are meridians or vessels for vital force (prana) to flow through the body. We
all have 3 primary and 14 principal nadis in our bodies. Seven of primary nadis
correspond with each chakra. The other seven are located in the hand and
wrist. All the primary nadis that are associated with a chakra begin at the
Muladhara Chakra.
PRIMARY NADIS:

SUSHUMNA- Runs along the center of the spine. It's the central channel; the river
Saraswati. The connection to collective consciousness and the autonomous nervous
system. Our Dharma and reflection of the universe.

IDA- Runs along the left side of the spine. Associated with the feminine being and
the moon; the river Ganga. The Ida ends up in our left nostril, caters to the left
sympathetic system. It is a channel for our emotional being and our past. The Ida
is connected to the right side and the back of the brain. This is where our
subconscious mind gets information.
PINGKALA- Runs along the right side of the spine. Associated with the
masculine being and the sun; the river Yamuna. Pingkala ends up in our right
nostril and caters to the right sympathetic nervous system. It is connected with the
left side and the front of the brain. Pingkala is a channel for our supraconcious
mind. It is where our mind stores thoughts we create about our future.

The nadis help to flow energy through to awaken the serpent that sleeps at the base
of our spines (Kundalini). This helps to push out static energy built up from lack of
movement throughout the day. The end goal is to tune into your conscious and
subconscious mind; creating a deeper connection to the universe.

MUDRAS

Symbolic hand gestures associated with a mantra. It is the physical representation

of a mantra. Each finger represents a body of energy, a planet, a chakra, a
characteristic and an emotion.

Sanskrit meaning: Linking self with Universal Consciousness.

Mud= delight or pleasure

Dru= draw forth

Used together with Bandas and Pranayama, Mudras

Some naadis
Alambusa - Connects the mouth and anus.
Chandra - (see Ida)
Chitra - One of the nadis emanating from the heart through which the creative energy (Shakti) of
Kundalini passes to reach the Sahasrara (crown).
[Of the 101 nadis, only the Chitra splits into two parts at the root of the Sushumna.] One part of
the Chitra moves within it, extending upwards to the aperture of (randhra) of Brahma at the crown of
the head above the Sahasrara chakra. this is the gateway to the Supreme Spirit (Parabrahman). The
other part of Chitra moves down to the generative organ for discharge of semen. It is said that at the
time of death, yogis and saints consciously leave through the brahmarandhra. Since the aperture is in
the spiritual or causal body (karana sarira) it cannot be seen or measured. When the prana rises
upwards, via the Chitra, through the chakras, it takes with it the radiance (ojas), a creative energy
latent in semen. The Chitra is transformed into the Brahma nadi or Para (supreme) nadi.
Gandhari - One of the nadis said to be behind the Ida nadi, terminating near the left eye, regulating
the function of sight.
Hastijihva - located in front of the Ida nadi, terminating near the right eye, regulating the function of
sight, seeing.
Ida - starting from the left nostril, moving to the crown of the head and descending to the base of the
spine. In its course it conveys lunar energy and is therefore called Chandra nadi. Its function is cooling
(tamas), inertia.
Kausiki - One of the nadis terminating at the big toes.
Kuhu - One of the nadis said to be located in front of the Susumna, its function is to evacuate faeces.
Kurma - subsidiary nadi whose function is to stabilise the body and the mind.
Payaswini - One of the nadis terminating at the right big toe, said to be located between
the pusa (which is behind the pingala nadi and the Sarasvati(behind Susumna).
Pingala - (= tawny or reddish) starting at the right nostril moving to the crown and down the spine to
the base. As the solar energy flows through it, it is also called Surya nadi. Its function is burning
(rajas), action.
Pusa - nadi situated behind Pingala, terminating at the right ear. Function is hearing.
Raka - nadi creates hunger and thirst and collects mucus at the sinuses.
Samkhini - terminates at the genital organs, is situated between Gandhari and Sarasvati. It carries the
essence of food.
Sarasvati - nadi which is behind Susumna nadi, terminating at the tongue, controlling speech and
keeping the abdominal organs free from disease.
Soma - see Ida.
Subha -
Sura - nadi which is between the eyebrows.
Surya - the nadi of the Sun, see Pingala.
Susumna - from the base of the spine to the crown of the head, up the centre of the spine. Its function
is Agni, Fire (sattva), illumination.
Varuni - nadi which flows throughout the body. Its function is the evacuation of urine. Its position is
between Yasasvini - and Kuhu.
Vijnana - nadis are vessels of consciousness.
Visvodhari - nadi having the function of absorption of food. Its position is
between Hastijivhaand Kuhu.
Yasasvini - nadi. (before Pingala, between Gandhari and Sarasvati situated between the left ear and
the left big toe. NB. In addition to the various primary and minor nadis, the Shakta Tantra and
Kundalini/Laya Yoga traditions' emphasis was placed on the central nadis which represented
concentric (hence increasingly subtle) channels along or in front of the spine, and along which are
strung the 7 chakras. These 4 'central' nadis are;

Susumna-nadi - starts from the Kanda-mula, lying just below the Mulhadara chakra and goes upward
centrally within the vertebral column.
Vajra-nadi - starts from the starting point of Susumna and goes upwards, lying within Susumna.
Chitrini-nadi - starts at the starting point of the Vajra nadi and goes upward, lying within
the Vajra nadi.
Brahma-nadi or Brahmarandra-nadi - starts from the orifice of Swayambhu-linga in the Muladhara
chakra and goes upwards, lying within Chitrini - .