mudras

                                                                     mudras
The Sanskrit word Mudra is translated as ‘gesture’ or ‘atitude’. Mudras can be described as psychic, emotional, devotional and aesthetic gestures or attitudes. Yogis have experienced mudras as attitudes of energy flow, intended to link individual pranic force with universal or cosmic force. Mudra is also defined as a ‘seal’, ‘shortcut’ or ‘circuit by-pass’.


Mudras are a combination of subtle physical movements which alter mood, attitude and perception, and which deepen 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.


The mudras can be classified into five groups, which are described as follows:


1. Hasta (Hand) Mudras
The hand mudras are meditative mudras.


Techniques included in this category are:
A. Jnana Mudra
Assume a comfortable meditation posture. Fold the index fingers so that they touch the inside root of the thumbs. Straighten the other three fingers of each hand so that they are relaxed and slightly apart. Place the hands on the knees with the palms facing down. Relax the hands and arms.


B. Chin Mudra
Chin mudra is performed in the same way as jnana mudra except that the palms of both the hands face upwards, with the backs of the hands resting on the knees. Relax the hands and arms.


C. Yoni Mudra
Assume a comfortable meditation posture with the head and spine straight. Place the palms of the hands together with the fingers and thumbs straight and pointing away from the body. Keeping the pads of the index fingers together, turn the little, ring and middle gingers inwards so that the backs of the fingers are touching. Interlock the little, ring and middle fingers. Bring the thumbs towards the body and join the pads of the fingers together to form the base of a yoni or womb shape.
This mudra makes the mind and the body more stable in meditation and develops greater concentration, awareness and internal physical relaxation.
It helps in balancing the energies in the body; it helps balance the activities of the right and left hemispheres of the brain.


D. Bhairava Mudra
Assume a comfortable meditation posture with the head and spine straight. Place the right hand on top of the left, so that the palms of both hands are facing up. Both hands then rest in the lap. Close the eyes and relax the whole body, keeping it motionless.


E. Hridaya Mudra (Heart Gesture)
Sit in a comfortable meditation asana with the head and spine straight. Place the tips of the index fingers at the root of the thumbs, as in chin and jnana mudras, and join the tips of the middle and ring fingers to the tips of the thumbs so they are placed side by side. The little fingers remain straight. Place the hands on the knees with the palms facing upward. Close the eyes and relax the whole body, keeping it motionless.


This mudra diverts the flow of prana from the hands to the heart area, improving the vitality of the physical heart. Hridaya mudra is, therefore beneficial for heart ailments, especially ischemic heart disease. It may be practiced during emotional conflict and crisis.


2. Mana (Head) Mudras
These practices form an integral part of kundalini yoga and many are meditation techniques in their own right. They utilize the eyes, ears, nose, tongue and lips.
Techniques included in this category:


A. Shambhavi Mudra
Sit in any comfortable meditation asana. Keep the head and spine upright and straight, and place the hands on the knees in either chin or jnana mudra. Close the eyes and relax the whole body. Relax all the muscles of the face, including the forehead, the eyes and behind the eyes. Slowly open the eyes and look ahead at a fixed point, keeping the head and the whole body absolutely still. Next, look upward and inward, focusing the eyes at the eyebrow centre. The head should not move. When performed correctly the two curved eyebrows will form a V- shaped image at the root of the nose. This point is the location of the eyebrow centre. If the V formation cannot be seen, the eyes are not converging, as they should. Hold the gaze for only a few se4conds at first. Release at the slightest sensation of strain. Close the eyes and relax them. Try to suspend the thought processes and meditate on the stillness in the dark space in front of the closed eyes.


Physically, Shambhavi mudra strengthens the eye muscles and treleases accumulated tension in this area. Mentally, it calms the mind, removing emotional stress and anger. It develops concentration, mental stability and the state of thoughtlessness. Regular practice of shambhavi mudra retards degeneration of the pineal gland and is therefore recommended for children from the age of eight onwards to balance their emotional development.


B. Nasikagra Mudra
Sit in any comfortable meditation posture with the head and spine straight. Rest the hands on the knees in either chin or jnana mudra. Close the eyes and relax the whole body. Open the eyes and focus them on the nose tip. Do not strain the eyes in any way. When the eyes are correctly focused a double outline of the nose is seen. These two lines converge at the tip of the node forming an inverted V- image. Concentrate on the apex of the V. Try to become completely absorbed in the practice to the exclusion of all other thoughts. After a few seconds, close the eyes and relax them before repeating the practice. Continue for up to 5 minutes.


The benefits of nasikagra mudra are similar to those of trataka (shatkarma).


C. Khechari Mudra (Tongue Lock)
In this mudra, the tip of the tongue is raised upwards and the tongue is folded and inserted in the hollow on the roof of the mouth, where the air inlet canal (that begins from the nostril) ends. This mudra is called Khechari Mudra. For performing this mudra, the tongue should be long enough to reach that hollow. To increase the length of the tongue, powder of chilly, peepal tree bark and dried ginger powder mixed with honey is applied in the tongue and the tongue is milked as a cow is milked. The piece of flesh located under the tongue, which acts as a hindrance in folding of the tongue, may also be got cut.


Practice of Khechari Mudra results in curing a number of diseases, results in controlling onset of old age, Hunger, laziness and sleep.


D. Kaki Mudra (The crow’s break)
Sit in any comfortable meditation asana with the head and spine straight and the hands resting on the knees in either chin or jnana mudra. Close the eyes and relax the whole body for a few minutes. Open the eyes and perform nasikagra drishti by focusing both eyes on the nose tip. Try not to blink the eyes throughout this practice. Purse the lips forming a break through which air may be inhaled. The tongue should be relaxed. Breathe in slowly and deeply through the pursed lips. At the end of inhalation close the lips and exhale slowly through the nose. Repeat the process for 3 to 5 minutes.


Kaki Mudra cools the body and mind and soothes mental tensions, alleviating disorders such as blood pressure. In addition to the benefits of nasikagra drishti, the act of pursuing the lips in this practice, together with the contact of the indrawn air with the membranes of the mouth, stimulates digestive secretions aiding the digestive process generally. It also purifies the blood.


E. Bhujangini Mudra (Cobra Respiration)
Sit in any comfortable meditation asana. Close the eyes and relax the whole body, especially the abdomen. Push the chin forward and up a little. Try to suck min air through the mouthy and draw it into the stomach, not the lungs, in a series of gulp[s as though drinking water.
Expand the stomach as much as possible. Hold the air inside for as long as comfortable, and then expel it by belching.


Bhujangini mudra rejuvenates the esophagus walls and the whole stomach, remove stagnant wind and helps alleviate abdominal disorders. Retaining air in the stomach enables the practitioner to float in water for any length of time.


F. Bhoochari Mudra (Gazing into Nothingness)


Sit in any comfortable meditation asana with the head and spine straight and the left hand in chin or jnana mudra. Close the eyes and relax the whole body. Open the eyes and raise the right hand in front of the face. The elbow should point to the side of the body. Hold the hand horizontally, palm down with all the fingers together. The side of the thumb should be in contact with the top of the upper lip. Focus the eyes on the tip of the little finger and gaze at it intently for a minute or so without blinking or flickering the eyes. Try to maintain continuous awareness of the fingertip. After a minute or so remove the hand but continue to gaze into nothingness at the place where the little finger was in front of the face. Try not to blink.


Same as for nasikagra drishti and shambhavi mudra. Bhoochari Mudra develops a power of concentration and memory. It tranquillizes and introverts the mind and is particularly beneficial for who express a lot of anger.


G. Akashi Mudra (Awareness of inner space)


Sit in any comfortable meditation asana. Close the eyes and relax the whole body for a few minutes. Fold the tongue back against the palate in khechari mudra. Practice ujjayi pranayama and shambhavi mudra. Simultaneously bend the head back about 45 degrees. Straighten the arms and lock the elbows, pressing the knees with the hands. Breathe slowly and deeply in ujjayi. Continue for as long as you feel comfortable. Bend the elbows and release khechari and shambhavi mudras. Stop ujjayi and raise the head to the upright position. Breathe normally for a few seconds and be aware of the inner space before starting the next round.


This practice combines the benefits of kumbhaka, ujjayi, shambhavi, khechari. It can induce calmness and tranquility, and develop control over the senses. When it is perfected, it arrests the thought processes and induces higher states of consciousness.


H. Shanmukhi Mudra (Closing the seven Gates)


Sit in any comfortable meditation asana. Hold the head and spine straight. Close the eyes and place the hands on the knees. Relax the whole body. Raise the arms in front of the face with the elbows pointing sideways. Close the ears with the thumbs, the eyes with the index fingers, the nostrils with the middle fingers, and the mouth by placing the ring and little fingers above and below the lips. Release the pressure of the middle fingers and open the nostrils. Inhale slowly and deeply, using full yogic breathing. At the end of inhalation close the nostrils with the middle fingers. Retain the breath inside for as long as is comfortable. Try to hear any manifestation of sound in the region of bindu, ajna or anahata charkas. There may be many sounds or none at all; just listen. After sometime, release the pressure of the middle fingers and slowly breathe out. This is one round. Breathe in again immediately to start another round. Continue in this way throughout the practice. To end the practice, lower the hands to the knees, keeping the eyes closed. And slowly begin to externalise the mind by becoming aware of external sounds and the physical body.


Physically, the energy and heat from the hands and fingers stimulate and relax the nerves and muscles of the face. Physically, this practice helps in the treatment of eye, nose and throat infections and to alleviate vertigo. Mentally, it balances the internal and external awareness. Spiritually, it induces the state of pratyahara or sense withdrawal.


I. Unmani Mudra (The attitude of mindlessness)


Sit in any comfortable meditation asana. Open the eyes fully but without straining. Take a deep breath in and, holding the breath inside, focus the awareness at bindu in the back of the head for a few seconds. Breathe out and let the awareness descend with the breath from bindu through the charkas in the spine: ajna, vishuddhi, anahata, manipura, swadhisthana,mooladhara. The eyes should slowly close and be fully closed by the time of awareness reaches mooladhara. Even when the eyes are open the awareness is looking within. Do not try too hard but allow the process to occur spontaneously. Inhale deeply and begin the next round. Continue for 5 to 10 minutes.


Unmani Mudra is a simple technique that induces a meditative state. It also calms general stress and agitation.


3. Kaya or postural Mudras


These practices utilize physical postures combined and concentration.
Techniques included in this category:


A. Vipreeta Karni Mudra (Inverted Psychic Attitude)
This mudra is done either in the Shirshasana or Oordhava Sarvangasana asana. In other words, the feet are raised. Thereafter, one breathes in and holds the breath till one can, and after that breathes out slowly.


This mudra strengthens the digestive system and increases appetite. Onset of old age is delayed.


B. Yoga Mudra (Attitude of Psychic Union)
Sit in Padmasana. Take hold of one wrist behind the back. Close the eyes and relax the whole body. Bring the awareness to mooladhara chakra. In hale slowly and feel the breath gradually rising from mooladhara to ajna chakra. Retain the breathe for a few seconds and concentrate on ajna chakra. Exhale slowly while bending forward, synchronizing the movement with the breath so that the forehead just touches the floor as the air is filly expelled from the lungs. Final position is yogamudrasana. Simultaneously, feel the breath gradually move downward from ajna to mooladhara chakra. Retain the breath outside for a few seconds while concentrating on mooladhara chakra. Inhale, raise the trunk to the vertical position and be aware of the breath moving upwards from mooladhara to ajna chakra. All these movements should be performed in a harmonious, smooth and synchronized manner. Remaining in the upright position, hold the breath for a few seconds while concentrating on ajna chakra. Exhale slowly. Moving the awareness back down the spine with the breath to mooladhara chakra. This is one round. Perform 3 to 10 rounds.


This practice gives all the benefits of yogamudraasana. In addition it is an excellent preparatory practice for meditation. The pressure along the abdomen and chest created by the legs and heels calms the adrenal system, endangering a sense of relaxation. It relieves anger and tension, inducing tranquility, and develops awareness and control of psychic energy.


C. Pashinee Mudra (Folded Psychic Attitude)
Assume Halasana. Separate the feet by half a meter. Bend the knees and bring the thighs towards the chest until the knees touch the ears, shoulders and floors. Wrap the arms tightly around the back of the legs. Relax the whole body in this position and close the eyes. Breathe slowly and deeply. Maintain the position for as long as is comfortable. Slowly release the arms and come back into halasana. Lower the legs and relax in shavasana.


Pashinee Mudra brings balance and tranquility to the nervous system and induces pratyahara, sense withdrawal. It stretches the spine and the back muscles and stimulates all the spinal nerves in and around the spine. It massages all the abdominal organs.


D. Manduki Mudra (Gesture of the Frog)
Sit in bhadrasana with the toes pointing outward. If it is not comfortable to sit with the toes pointing outward, sit in bhadrasana with the toes pointing inwards. The buttocks should rest on the floor. If this is still too difficult, place a folded blanket underneath the buttocks to apply firm pressure to the perineum, stimulating the region of mooladhara chakra. Place the hands on the knees, hold the spine and head straight. Close the eyes and relax the whole body. This is manduki asana. After sometime, open the eyes and perform nasikagra drishti. If the eyes become tired relax them for a minute or so. Continue the practice for 5 minutes until the mind and senses become introverted.


This practice affects the brain centers related to man’s most deep-rooted instincts and drives. It calms the disturbances and fluctuations of the mind and balances ida and pingala nadis. Perfection of this practice leads directly to meditation.


E. Tadagi Mudra (Barreled Abdomen Technique)
Lean forward and grasp the big toes with the thumbs, index and second fingers, keeping the head facing forward. Inhale slowly and deeply, expanding the abdominal muscles to their fullest extent. Retain the breathe inside for a comfortable length of time without straining the lungs in any way. Exhale slowly and deeply while relaxing the abdomen. Maintain the hold on the toes. Repeat the breathing up to 10 times. Then release the toes and return to the starting position. This is 1 round. Practice 3 to 5 rounds.


Tadagi Mudra relieves the tension stored in the diaphragm and pelvic floor, tones the abdominal organs and stimulates blood circulation to these areas. It improves the digestion and helps to alleviate diseases of this region. The nerve plexuses in the visceral area are stimulated and toned.




4. Bandha (Lock) Mudras.
These practice combine mudra and bandh. They charge the system with prana and prepare it for kundalini awekening.


Techniques included in this category are:


A. Maha Mudra (Great Psychic Attitude)
Sit in utthan padasana with the right leg outstretched. Keep the back straight. Relax the whole body. Perform khechari mudra. Take a deep breath in. While exhaling, bend forward and clasp the right big toe with both hands. Keep the head erect, and the back as straight as possible. Then slowly inhale, tilting the head slightly back. Perform shambhavi mudra and then moola bandha. Hold the breath inside and rotate the awareness fgrom the eyebrow center, to the throat, to the perineum, mentally repeating, ajna, vishuddhi, mooladhara. The concentration should remain at each center for only 1 or 2 seconds. Continue the rotation for as long as the breath can be comfortably held as the breath can be comfortably held without straining. Release shambhavi and moola bandha. Slowly exhale, returning to the upright position. This is one round. Practice 3 rounds with the left leg folded, 3 rounds with the right leg folded, then keep both legs outstretched and again practice 3 rounds.


By the practice of maha mudra the combined benefits of shambhavi mudra, moola bandha and kumbhaka are gained. Digestion and assimilation are stimulated and abdominal disorders are removed. Maha Mudra stimulates the energy circuit linking mooladhara with ajna chakra. The whole system is charged with prana which intensifies awareness and induces spontaneous meditation. Mental depression is rapidly eliminated by this practice as energy blockages are removed.


B. Maha Vedha Mudra (The great piercing attitude)
This mudra is performed while sitting in the padmasana. Sit in padmasana and breathe through both the nostrils. Thereafter, breathe in and hold your breathe through and touch the palms of your hands with the ground and consecutively lift and throw back your body on the ground by putting all the weight on the hands. If you are not able to hold your breathe for a long time breathe out through both the nostrils, keeping your back and neck straight. Repeat this again and again.


Practice of this mudra delays onset of age. Premature greying of the hair and wrinkle formation on the face. This mudra is very beneficial for awakening the powers of kundalini.


C. Shakti Chalini Mudra (Prime Mover Symbol)
The kundalini is lying dormant in a coiled form about 3 inches above the Mooladhara Chakra. The practice done to awaken the kundalini is called Shakti Chalini Mudra. As a person is able to open a lock with the help of a key, in the same manner, a person can achieve higher status in mental and spiritual life by this mudra.


Sit in padmasana. Hold your foot from the middle and repeatedly hit the area below the navel with the heel. Thereafter, while sitting in the same asana, practice bhastrika pranayama.


Practice of this mudra cleanses the body and awakens the kundalini. Onset of old age is delayed.


5. Adhara (Perineal) Mudras
These techniques redirect prana from the lower centers to the brain. Mudras concerned with sublimating sexual energy are in this group.


Techniques included in this category are:


A. Ashwini Mudra (Horse Gesture)
Sit in any comfortable meditation asana. Close the eyes and relaxd the whole body. Inhale slowly and deeply while simulyaneously contracting yhe anal sphinter muscles. Practice antar kumbhaka (internal breath retention) while holding then contraction of the sphinter muscles. The contraction should be as tight as possible without strain. Exhale while releasing the contraction of the anus. This is one round. Perform as many round as is comfortably possible.


This practive strengthens the anal muscles and alleviates disorders of the rectum such as constipation, piles and prolapse of the uterus or rectum. In such cases, this mudra is most effectively performed in conjunction with an invertyed asana, for example, sarvangasana.


B. Vajroli Mudra (For Men)/ Sahajoli (For Women)
Sit in Siddhasana or any comfortable meditation asana with the head and spine straight. Place the hands on the knees in chin or jnana mudra. Close the eyes and relax the whole body. Take the awareness to urethra. Inhale, hold the breathe in and try to draw the urethra upward. This muscle action is similar to holding back an intense urge to urinate. The testes in men and labia in women should move slightly due to this contraction. Try to focus and confine the force of the contraction at the urethra. Bending a little forward during contraction helps to isolate this point. Hold the contraction for as long as comfortable. Exhale, while releasing the contraction and relax. Practice twice more.


Vajroli/ Sahajoli mudra regulates and tones the entire uro-genital system, correcting incontinence and recurrent urinary tract infections. It also helps overcome psychosexual conflicts and unwanted sexual thoughts. Sahajoli corrects uterine prolapse. Vajroli balances testosterone levels and the sperm count, and gives control over premature ejaculation. It also helps correct impotence toning the endocrine system and local energy structures.