CHIN MUDRA

 

Steps

 

Both the hands are used to practice this gesture. In order to perform the chin mudra, you should –

• Form a circle by joining your thumb and your forefinger.

• Place the nail of your index finger against the soft pad of the thumb

• Extend the last three fingers of your hands, the palm-side facing upwards

It is important that the palm-side of your hands should face upwards in the receiving pose. If the palm-side faces downward, the gesture becomes the jnana mudra.

When you are meditating, form the Chin Mudra and place your hands on your knees to stimulate the “Nadi”.

 

Benefits

 

Yogis claim that there are many different health benefits that have been associated with the chin mudra, some of which include –

• Creation of a Pranic circuit, which maintains and redirects the “Prana” or the flow of energy within your body

• Improvement and increase in concentration, even during meditation

• Increasing energy and stamina

• Promotion of better sleep patterns

• Reduction of common ailments like lower back pain

• Relieving stress and any unnecessary tension in the body 

• Stimulation of the energies based at the Mooladhara Chakra

While there are no major side effects associated with the Chin Mudra, it is a good idea to check with a doctor, before practicing the gesture. In fact, do consult your doctor before you practice any yoga pose.

 

GYAN MUDRA

 

Steps:

 

The Gyan Mudra should ideally be performed along with meditation asanas. Here are the steps of Gyan Mudra:

• Sit down in a meditative pose such as the Sukha Asana (Easy Pose), Vajra Asana (Diamond Pose), or Padma Asana (Lotus Pose). You may even perform the Gyan Mura while standing in the Tada Asana (Mountain Pose) or sitting comfortably on a chair.

• Ensure that your back is held straight and your chest and head held up high.

• Rest your hands on your knees with your palms facing upwards.

• Touch the tip of the index finger to the tip of the thumb. The rest of the finger should be held straight and parallel to each other. This Mudra is performed with both hands.

• Close your eyes and focus on your breath.

• To further enhance the effectiveness of the Gyan Mudra, you may chant the word Om (Aum) in conjunction with every exhale.

 

Benefits:

One of the main benefits of the Gyan Mudra is its ability to relax the body and focus the mind to the task of meditation. It also helps to relieve stress and transcend worldly problems.

 

PRANA MUDRA

 

The concept of Prana or life force is one that is intrinsic to Eastern cultures. It is known by many other names such as Chi or Qui. Mudras are specific hand gestures that help to regulate the passage of Prana through the body. The Prana Mudra is one of the most important mudras because it helps to activate the dormant energy in the body.

 

Steps:

 

Here are the steps that you should follow to perform the Prana Mudra:

• The Prana Mudra should ideally be performed while sitting down in meditative posture such as the Padma Asana (Lotus Pose) or while standing up straight in the Tada Asana or Mountain Pose. However, it can be performed any time that you need a quick pick-me-up.

• Keep your eyes closed and focus on your breath.

• Bring your hands up to your sides.

• Touch the tips of your ring finger and little finger to your thumb. The index and middle finger should be pointed straight.

• Feel the life force as it rushes through your body.

• The Prana Mudra should be practiced for 15 to 30 minutes.

 

Benefits:

One of the primary benefits of the Prana Mudra is its ability to make you feel energized when you are fatigued or depressed. It also helps to strengthen the immune system and is good for the eyes.

 

VAYU MUDRA

 

Vayu means air and the Vayu Mudra helps to regulate the element of air inside the body. Yoga mudras are specific hand gestures that help to channel the flow and balance off the different elements inside the body.

 

Steps:

Here are the steps of Vayu Mudra:

• Press the tip of each index finger onto the mound of your thumb.

• Fold your thumb so that it presses down lightly on the bent index finger.

• The other fingers should be held straight.

• Perform this Mudra for as long as the problem that you are trying to alleviate persists. It can also be practiced for 15 minutes every day to prevent problems relating to the imbalance of the air element inside the body from cropping up.

 

Benefits:

 

• The Vayu Mudra helps to balance the air inside the body.

• Thus, the benefits of the Vayu Mudra extend to problems such as flatulence and joint pain related to rheumatism, sciatica, arthritis, or gout.

• This Mudra is also said to help with the uncontrollable tremors experienced by those suffering from Parkinson’s disease.

• If you feel uneasy after a meal, you should practice the Vayu Mudra while seated in the Vajra Asana (Diamond Pose).

• It can also be used for pain management for the victims of polio.

 

APPAN MUDRA

 

Mudras are also known as Yoga of the hands. These hand gestures help to channel the flow of energy through the body. They also help in balancing the five elements inside the body. The Apaan Mudra is also known as the purification mudra. It helps to increase the balance of the elements of space and earth within the body.

 

Steps:

The Apaan Mudra is a relatively simple mudra. You can easily perform it by following these steps of Apaan Mudra:

• Stand or sit up straight.

• Bring your hands in front of you and bend the middle and ring finger and thumb so that their tips touch each other.

• Your index and little finger should be pointing straight.

• The Apaan Mudra is usually performed with both hands. The Mudra should be held for at least 30 minutes. You can also divide it into three session of 10 to 15 minutes each.

 

Benefits:

• One of the most important benefits of the Apaan Mudra is its ability to purify the body.

• This mudra helps the body get rid of unwanted toxins and is also helpful in dealing with constipation, flatulence, anuria, and absence of sweat.

• It is also said to be useful during childbirth in case there is a delay in child birth.

 

SURYA MUDRA

 

Mudras are hand gestures that are an important part of ancient Indian culture. They feature prominently in Hindu and Buddhist religious ceremonies and are also incorporated in traditional Indian dance forms.

Mudras are said to work on the balance of the five elements within the boy and they help to alter this balance in order to achieve specific ends. Surya is the Sanskrit word for the Sun and the Surya Mudra is so called because it increases the element of fire in the body.

Steps:

• Stand or sit up straight.

• Hold your hands out in front of you.

• Bend the ring finger of each hand so that its tip touches the mound of your thumb.

• Press down on your ring finger with your thumb.

• Ensure that the other fingers are spread out straight.

• The Surya Mudra can be practiced for 45 minutes at a stretch or this can be divided into three sessions of 15 minutes each.

Benefits:

• There are a number of benefits of per forming the Surya Mudra.

• This Mudra helps to heat the body and raises the metabolism.

• Thus, it is an excellent posture for those who want to lose weight.

• It can also be used to treat common colds.

 

SHUNYA MUDRA

 

Mudras are hand gestures that have developed and been used in ancient India for a long time. They are an intrinsic part of yogic healing. Mudras are said to work by redirecting the balance of the five elements in the body. The word Shunya means zero or sky in Sanskrit. This Shunya Mudra or Sky Mudra is supposed to work on the basic element of ether that permeates all space.

 

Steps:

• Bend the middle finger so that its tip rests on the mound of your thumb.

• Bend your thumb until it presses lightly on the middle finger. All other fingers should point straight up to the sky.

• This Mudra can be performed for 45 minutes every day or can be performed in three sessions of 15 minutes each.

• The Shunya Mudra is usually performed with both hands.

Benefits:

• There are a number of benefits of performing the Shunya Mudra.

• This is an excellent Mudra for dealing with all hearing related problems.

• It can be used to treat earaches, ringing noises in the ears, and partial or complete deafness.

• It can also help you overcome travel sickness or vertigo.

 

LINGA MUDRA

 

Mudras are hand locks that allow one to focus on the different elements within the body and rearrange their flow in order to achieve a specific purpose. Linga is the Sanskrit term for phallus. The Linga Mudra is so called because it increases body heat by focusing on the element of fire inside the body.

 

Steps:

• The Linga Mudra can be performed while standing up or seated.

• Bring both hands in front of your body and clasp them so that the fingers are intertwined.

• Ensure that the left thumb is pointing vertically upwards and encircle it with the thumb and index finger of the right hand.

• Hold this posture for 15 minutes while inhaling and exhaling normally.

Benefits:

• The Linga Mudra generates immense heat within the body and is very useful for combating colds.

• It also helps to boost the immune system and makes the body more resistant to colds and similar infections.

• The benefits of the Linga Mudra also extend to the respiratory system and it can help to loosen accumulated phlegm from the throat.

• This Mudra also helps with weight loss.

 

GANESH MUDRA

 

Ganesha, the elephant god, is one of the most popular deities of Hindu mythology. He is supposed to help remove all obstacles from your path. The Ganesh Mudra is named after him because performing this Mudra is said to help lift your spirits and give you the will to persevere when you are feeling down.

 

Steps:

• Sit down comfortably on a chair or on a yoga mat in the Lotus Pose (Padma Asana).

• Bring both hands in front of your chest with your elbows bent.

• Position the left hand with the palm facing outwards in such a way that your thumb points towards your solar plexus and your little finger points towards your collar bone.

• Form a claw by bending the four fingers of your left hand and clasp them with the four fingers of your right hand. In this position, your right palm should be facing towards your chest.

• Inhale deeply. On the exhale, try to pull both arms apart while keeping all eight fingers locked. Feel the stretch along your shoulders and chest.

• Inhale once more and relax your arms while maintaining the Ganesh Mudra lock.

• Repeat this process six times.

• Interchange your hands, with your right palm facing outwards and the left palm facing inwards and repeat this process.

• Release all tension from the arms and bring them close to your chest so that your hands are touching your sternum. Sit in this position for as long as you like and focus on your breath.

Benefits:

• The benefits of the Ganesha Mudra extend to the cardiac muscles, the muscles of the chest, shoulders, and arms.

• It also helps to release any pent up tension from the shoulders and chest.

 

MANDALA MUDRA

 

The Mandala Mudra is an integral part of Buddhist religious ceremonies. The word Mandala means the universe in Sanskrit and the Mandala Mudra is a symbolic offering of the universe to the Buddha. This mudra is usually performed in conjunction with religious chants and prayers. However, it can also be performed by non-Buddhists for its benefits.

 

Steps:

The Mandala Mudra is a relatively complex mudra. Here are some simple steps of the Mandala Mudra that will teach you how to perform this mudra in the right manner:

• Sit down comfortably with your back straight and focus on calming your breath.

• As you calm your mind and lower your heart rate, visualize a majestic mountain situated amidst a great sea.

• Intertwine the fingers of both your hands with your palms facing upwards.

• Press down on the tip of each little finger with the tip of the opposite thumb.

• Bend each index finger so that its tip presses down on the tip of the opposite middle finger.

• Unclasp the ring fingers and position them such that they are facing upwards, perpendicular to your palms. Press the back of each ring finger against its counterpart.

• The ring finger symbolizes the sacred mountain Meru that is surrounded by the cosmic ocean.

Benefits:

• The Mandala Mudra helps you to center yourself and makes you connect with the universe at large.

• It helps in increasing your need for meditation.

 

SHANKH MUDRA

 

The Shankh Mudra or Conch Shell Mudra is a very popular Mudra in Hindu culture. This Mudra is frequently practiced during religious ceremonies. However, the benefits of this Mudra extend beyond the confines of any religion. It can be practiced by anyone who wishes to benefit from it.

 

Steps:

Here are the steps of the Shankh Mudra that will help you to practice it properly:

• Sit down in the Padma Asana or Lotus Pose. Keep your back straight and calm your breath.

• Close your eyes and visualize that you are sitting amidst a blue sea of calm water.

• Raise both your arms in front of your chest. Wrap all four fingers of your right hand around your left thumb.

• Bring the tips of your right thumb and left middle finger together. The other fingers off your left hand should be parallel to the middle finger. Your hands will form a shape like a conch shell, which is where the Shankh Mudra gets its name from.

• Hold this Mudra in front off your sternum.

• Chanting Om (Aum) while practicing this Mudra further increases its benefits.

• Try to hold this Mudra for at least 45 minutes.

 

Benefits:

• One of the most important benefits of the Shankh Mudra is the positive effect that it has on the respiratory system.

• It also helps to calm and center the mind.