CHINMAYA MUDRA
MANIFESTING CONSCIOUSNESS
PROCEDURE
CURL THE MIDDLE, RING AND LITTLE FINGERS INTO THE PALM. TOUCH THE TIP OF THE THUMB TO THE TIP OF THE INDEX FINGER.
BENEFITS
CHINMAY MUDRA IS KNOWN AT THE "MANIFEST CONSCIOUSNESS", HELPING THE PRACTITIONER DEVELOP THE KNOWING THAT THE WORLD AROUND THEM IS MANIFESTED FROM THEIR INNER CONSCIOUSNESS.
DURATION
DURING MEDITATION FOR ANY LENGTH OF TIME THAT IS COMFORTABLE FOR THE PRACTITIONER .
CAUTION
THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.
DHARMACHAKRA MUDRA
TEACHING FROM THE HEART
PROCEDURE
TOUCH THE TIP OF THE THUMB AND INDEX FINGER ON EACH HAND, FORMING A CIRCLE. MIDDLE, RING AND LITTLE FINGERS ARE EXTENDED. WITH THE LEFT PALM FACING THE BODY AND THE RIGHT PALM FACING OUT, JOIN THE CIRCLES BY TOUCHING THE THUMBS AND INDEX FINGERS TOGETHER AT THE TIPS OF EACH HAND. KEEP HANDS AT THE HEART LEVEL.
BENEFITS
DHARMACHAKRA MUDRA SYMBOLIZES THE ROLE OF THE TEACHER, OR THE SHARING OF KNOWLEDGE FROM THE HEART, AND IS ASSOCIATED WITH THE FIRST SERMON OF BUDDHA.
DURATION
DURING MEDITATION FOR ANY LENGTH OF TIME THAT IS COMFORTABLE FOR THE PRACTITIONER.
CAUTION
THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.
DHYANA MUDRA
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DEEP MEDITATION
PROCEDURE
REST ON HAND IN THE OTHER, HANDS FORMING A CUP OR BOWL SHAPE. THUMBS TOUCH AT THE TIPS OR COMFORTABLY OVERLAPPING.
BENEFITS
DHYANA MUDRA IS KNOWN AS THE MUDRA OF MEDITATION, SUPPORTING DEEP CONTEMPLATION AND UNITY WITH HIGHER ENERGY. IT ALSO PROMOTES CLEANSING OF IMPURITIES AND ETHERIC LEVEL.
DURATION
DURING MEDITATION FOR ANY LENGTH OF TIME THAT IS COMFORTABLE FOR THE PRACTITIONER.
CAUTION
THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.
GARUDA MUDRA
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HEIGHTENED INTUITION
PROCEDURE
WOMEN: PLACE THE LEFT PALM OVER THE TOP OF THE RIGHT HAND, SPREADING FINGERS APART ON BOTH HANDS AND CROSSING THUMBS.
BENEFITS
GARUDA MUDRA HELPS HEIGHTEN INTUITION AND ENABLE COMMUNICATION WITH THE SPIRIT WORLD. IT ALSO HELPS PRACTITIONERS ENDURE STRESS AND DEVELOP SURVIVAL SKILLS. IT ACTIVATES BLOOD FLOW AND CIRCULATION, INVIGORATES ORGANS, BALANCES ENERGY ON BOTH SIDES OF THE BODY AND RELIEVES PAIN RELATED TO MENSTRUAL CRAMPS FOR WOMEN, STOMACH ISSUES AND RESPIRATORY AILMENTS.
DURATION
PRACTICE ONLY FOR 5 TO 10 MINUTES.
CAUTION
THOSE WITH HIGH BLOOD PRESSURE SHOULD NOT USE THIS MUDRA.
GYAN MUDRA
GROUNDING AND SPIRITUAL OPENNESS
PROCEDURE
TOUCH THE TIP OF THE INDEX FINGER AND THUMB TOGETHER. LEAVE THE REMAINING THREE FINGERS STRAIGHT BUT RELAXED. VARIATIONS INCLUDE, FACING PALMS DOWNWARD FOR FOCUS ON ROOTING ONESELF TO THE EARTH. FACING PALMS OUTWARD FOR CONNECTING WITH THE DIVINE. BRINGING BOTH HANDS UP, PALMS FACING FORWARD WHILE IN GYAN MUDRA, TO INVOKE FEARLESSNESS.
BENEFITS
GYAN MUDRA GROUNDS THE INDIVIDUAL, OPENING THE ROOT CHAKRA AND RELATES TO EXPANSION AND KNOWLEDGE. IT BRINGS PEACE AND CALM TO THE INDIVIDUAL AS WELL AS SPIRITUAL OPENNESS. AT A PHYSIOLOGICAL LEVEL, IT STIMULATES THE ENDOCRINE SYSTEM, THE ENDOCRINE SYSTEM, HELPING TO REDUCE STRESS, HIGH BLOOD PRESSURE, DEPRESSION AND INSOMNIA. IT IS VERY USEFUL IN IMPROVING MEMORY AND CONCENTRATION. IT OPENS THE PSYCHIC CENTRE AND STIMULATES THE PINEAL GLAND. IT ALSO HELPS RELIEVE JOINT PAIN AND STIFFNESS BY DRYING OUT FLUID IN THE JOINTS.
DURATION
PRACTICE IT FOR AROUND HALF AN HOUR EVERY DAY.
CAUTION
THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.
NAKINI MUDRA
CONCENTRATION
PROCEDURE
HOLD BOTH HANDS IN FRONT OF YOU, PALMS NOT TOUCHING. GENTLY BRING THE TIPS OF ALL FIVE DIGITS TOGETHER. MANY PEOPLE FIND THEMSELVES DOING THESE FIRST TWO STEPS INTUITIVELY WHILE THEY'RE TALKING. HOWEVER, FOR THE FULL BENEFITS THERE ARE ADDITONAL STEPS. SHIFT YOUR GAZE UPWARD. WHILE INHALING, PLACE YOUR TONGUE AGAINST THE ROOF OF YOUR MOUTH. WHILE EXHALING, ALLOW YOUR TONGUE TO RELAX.
BENEFITS
HAKINI MUDRA HELPS WITH CONCENTRATION AND MEMORY. THIS IS ESPECIALLY USEFUL IN CONVERSATION WHERE FOCUS IS NEEDED, OR WHEN YOU HAVE FORGOTTEN SOMETHING AND NEED TO REMEMBER IT. BY CONNECTING THE TWO SIDES OF THE BODY IT ALSO HELPS INCREASE COORDINATION BETWEEN THE TWO BRAIN HEMISPHERES, THEREBY PROMOTING FOCUS, CREATIVITY AND PROBLEM-SOLVING. IT IS ALSO BELIEVED THAT THIS MUDRA IS LINKED TO THE THIRD EYE, THE CENTRE OF INTUITION AND IMAGINATION.
DURATION
HOLD THE FINGERS TOGETHER FOR AT LEAST A COUPLE OF MINUTES, OR GO THROUGH ALL OF THE STEPS AT LEAST A FEW TIMES.
CAUTION
THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.
KALESVARA MUDRA
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OVERCOMING ADDICTION
PROCEDURE
JOIN THE MIDDLE FINGERS AS SHOWN IN THE IMAGE. JOIN THE INDEX FINGERS FOLDED AT JOINTS. TOUCH YOUR THUMB IN THE DOWNWARD DIRECTION AND POINT THEM TOWARD YOUR CHEST. BEND THE REMAINING FINGERS OF BOTH HANDS. SPREAD YOUR ELBOWS OUTWARD. WITH EYES CLOSED, FOCUS ON THE CHANGE THAT YOU WANT IN YOUR LIFE AS IF IT IS ALREADY DONE.
BENEFITS
KALESVARA MUDRA IS FOR CREATING CHANGES IN CHARACTER TRAITS AND OVERCOMING ADDICTION. IT CALMS AGITATED THOUGHTS AND IRRITATED FEELINGS, AND CAN BE PRACTICED BY ANYONE WHO WISHES TO CHANGE FOR THE BETTER.
DURATION
PRACTICE FOR AROUND 10 TO 20 MINUTES PER DAY.
CAUTION
THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.
KUBERA MUDRA
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FULFILLMENT OF DESIRES AND GOALS
PROCEDURE
FIRST, JOIN THE INDEX FINGER, MIDDLE FINGER AND THE THUMB. CURL THE RING FINGER AND LITTLE FINGER INTO THE PALM OF YOUR HAND. NEXT, FOCUS YOUR THOUGHTS ON SOMETHING YOU WANT. REFLECT FOR A MOMENT ON WHETHER THIS DESIRES SERVES YOUR HIGHEST GOOD. WHILE PRACTISING KUBERA MUDRA, MEDITATE WITH YOUR CLOSED EYES AND THINK OF YOUR DESIRES OR THE OBJECT THAT YOU WANT AS IF YOU ALREADY HAVE IT.
BENEFITS
KUBERA MUDRA IS USED FOR THE FULFILLMENT OF DESIRES AND GOALS, AND CAN BE USED FOR FINDING LOST OBJECTS. IT ALSO PROVIDES INNER REPOSE, CONFIDENCE AND SERENITY, AND CAN HELP OPEN AND DECONGEST THE FRONTAL SINUSES. THIS MUDRA IS DEDICATED TO KUBERA, THE DEMI-GOD OF WEALTH ACCORDING TO HINDU MYTHOLOGY.
DURATION
GENERALLY, AS LITTLE AS 30 SECONDS TO 5 MINUTES WORKS WELL, TO HELP WITH AN IMMEDIATE SITUATION, HOLD UNTIL THE PROBLEM OR CONDITION IS RESOLVED. FOR MORE CHRONIC SITUATIONS, HOLD FOR 15 MINUTES, 1 TO 3 TIMES A DAY FOR 3 WEEKS. HOWEVER, MORE IMPORTANT THAN THE LENGTH OF TIME IS THE INDIVIDUAL'S ABILITY TO FOCUS INTENTLY ON THE DESIRED OUTCOME.
CAUTION
PEOPLE WITH HIGH BLOOD PRESSURE AND HEART DISEASE SHOULD BEGIN SLOWLY WITH THIS MUDRA.
KSEPANA MUDRA
NEGATIVE EMOTIONS AND FATIGUE
PROCEDURE
STRETCH THE INDEX FINGERS AND JOIN THEM. ROLL YOUR THUMBS OVER ONE ANOTHER. BEND THE REMAINING THREE FINGERS OF THE LEFT HAND INWARD. PLACE THE THREE FINGERS OF RIGHT HAND OVER THEM SO THAT HOLLOW FORMS BETWEEN PALMS. POINT THE INDEX FINGERS DOWNWARD TOWARD THE EARTH WHILE DOING THIS MUDRA.
BENEFITS
KSEPANA MUDRA HELPS REMOVE NEGATIVE EMOTIONS OR FATIGUE, PENT UP ENERGY AND TOXINS FROM THE BODY THROUGH SKIN (SWEAT), LUNGS (EXHALATION), AND LARGE INTESTINE. THIS IS GREAT TO USE WHEN YOU'VE EXPERIENCED A NEGATIVE SITUATION SUCH AS AN ARGUMENT WITH A LOVED ONE, OR ROAD RAGE, AS WELL AS USING REGULARLY TO CLEAR YOUR ENERGY.
DURATION
PRACTICE 2 TO 10 MINUTES AS NEEDED.
CAUTION
THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.
LING MUDRA
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GENERATES BODY HEAT AND ALLIVATES COLDS
PROCEDURE
INTERLOCK THE FINGERS OF BOTH HANDS AND KEEP THE THUMB OF THE LEFT HAND VERTICALLY STRAIGHT, ENCIRCLING IT WITH THE THUMB AND THE INDEX FINGER OF THE RIGHT HAND.
FOR SINUS RELIEF, IF THE LEFT NOSTRIL IS BLOCKED, KEEP THE LEFT THUMB STRAIGHT. IF THE RIGHT NOSTRIL IS BLOCKED, SWITCH TO HAVING THE RIGHT THUMB STRAIGHT, ENCIRCLED BY THE LEFT THUMB AND INDEX FINGER AND INTERLOCKING THE REMAINING FINGERS.
BENEFITS
LING MUDRA GENERATES HEAT IN THE BODY, DESTROYS PHLEGM, AND HELPS WITH COLDS, BRONCHIAL INFECTIONS, COUGHS AND ASTHMA. GREAT FOR WHEN THE BODY IS COLD DUE TO LACK OF COVER IN BAD WEATHER . IT ALSO BURNS UP FAT IN THE BODY, MAKING IT HELPFUL IN LOSING WEIGHT.
DURATION
PRACTICE 10 TO 20 MINUTES PER DAY, ONLY WHEN NEEDED. STOP PRACTISING WHEN RESULT ACHIEVED.
CAUTION
DO NOT OVER-PRACTICE AS IT PRODUCES HEAT ON THE BODY. IT CAN CAUSE EXCESSIVE SWEATING EVEN IN WINTER. DISCONTINUE THIS MUDRA IF THERE IS DIZZINESS, UNEASINESS, NAUSEA OR HEARTBURN.
MATANGI MUDRA
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CALMS HEART AND RESTLESS LEGS
PROCEDURE
JOINT THE MIDDLE FINGERS OF BOTH HANDS. THEN, CLASP THE REMAINING FINGERS OF BOTH HANDS OVER ONE ANOTHER. KEEP YOUR HANDS NEAR THE SOLAR PLEXUS.
BENEFITS
MATANGI MUDRA HELPS CALM AN EXCITED HEART, RELAX RESTLESS LEGS, STRENGTHEN THE RESPIRATORY RHYTHM AND THE ENERGY BALANCE AROUND THE SOLAR PLEXUS, AND IMPROVES DIGESTION BY STRENGTHENING THE STOMACH, LIVER, SPLEEN, GALL BLADDER, PANCREAS AND KIDNEYS. IT DIRECTS ENERGY UPWARD FOR INVOKING HIGHER VISION, AND OPENS UP CREATIVITY AND COURAGE.
DURATION
PRACTICE IT AS NEEDED FOR 5 MINUTES.
CAUTION
THIS MUDRA SHOULD BE DONE LESS BY SOMEONE WITH HIGH BLOOD PRESSURE, IF AT ALL.
MIDA-NO JOUIN MUDRA
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CLEARS ILLUSIONS
PROCEDURE
MIDDLE, RING AND LITTLE FINGER CREATE A FLAT OR SLIGHT CURVE WHILE RESTING ON THE LAP. FORM TWO CIRCLES WITH THE INDEX FINGER AND THUMB OF EACH HAND TOUCHING AT THE TIPS. CONNECT THE CIRCLES AT THE TIPS OF BOTH THUMBS.
BENEFITS
MIDA-NO JOUIN MUDRA REPRESENTS ENLIGHTENMENT AND ILLUSION, AND THE TRIUMPH OF ENLIGHTENMENT BY CLEARING ILLUSIONS. IT SUPPORTS DETACHING FROM EVERY DAY EVENTS AND CONTEMPLATING THE ENERGIES THAT LAY BEYOND THEM.
DURATION
DURING MEDITATION FOR ANY LENGTH OF TIME THAT IS COMFORTABLE FOR THE PRACTITIONER.
CAUTION
THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.
MUKULA MUDRA
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HEALING AND RADIANCE
PROCEDURE
TOUCH THE TIPS OF ALL FINGERS AND THUMB TOGETHER, WITH PALM FACING UPWARD.
PRACTICE WHILE SITTING QUIETLY BEFORE MEALS FOR GENERAL IMMUNE SYSTEM SUPPORT. FOR HEALING, HOLD FOR A FEW MINUTES UNTIL A BUILDUP OF ENERGY IS FELT IN THE TIPS OF THE FINGERS, THEN POINT THE FINGERS TOWARD THE AREA THAT NEEDS HEALING AND VISUALIZE THE ENERGY MOVING FROM THE FINGERS INTO THAT PART OF THE BODY.
BENEFITS
MUKULA MUDRA IS FOR HEALING AND INCREASIN RADIANCE. IT ALSO HELPS STRENGTHEN THE IMMUNE SYSTEMS.
DURATION
PRACTICE FOR 5 TO 10 MINUTES BEFORE A MEAL FOR INCREASE IMMUNE SYSTEM FUNCTIONING. PRACTICE 3 TO 5 MINUTES FOR HEALING.
CAUTION
PRACTICE ONLY IN A SITTING POSTION. NEVER DO THIS MUDRA WITH BARE FEET TOUCHING THE FLOOR.
MUSHTI MUDRA
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RELEASE OF PENT-UP EMOTIONS
PROCEDURE
WHENEVER FEELINGS OF STRESS AND ANGER ARISE, SQUEEZE YOUR FINGERS INTO A FIST. THE THUMB SHOULD BE OVER 3 FINGERS.
TO AID WITH DIGESTION AND CONSTIPATION, FORM MUSHTI MUDRA AS YOU FINISH YOUR MEAL. AVOID DRINKING WATER FOR 30 MINUTES AFTER FINISHING YOUR MEAL.
BENEFITS
MUSHTI MUDRA IS USEFUL FOR THE RELEASE OF PENT-UP EMOTIONS. IT ACTIVATES THE LIVER AND STOMACH, HELPING WITH DIGESTION AND CONSTIPATION.
MUSHTI IS A SANSKRTI WORD MEANING "CLOSED HAND" OR "FIST". OUR BODIES NATURALLY REACT TO NEGATIVE EMOTIONS SUCH AS ANGER, FRUSTRATION, IRRITATION AND CONSTANT FEAR BY CAUSING US TO SQUEEZE OUR FINGERS INTO A FIST. THIS HELPS US TO GET RID OF THE ACCUMULATED NEGATIVE EMOTIONS.
DURATION
HOLD FOR 5 MINUTES TO RELEASE NEGATIVE EMOTIONS, AS NEEDED. OR, THREE TIMES A DAY FOR 15 MINUTES REGULARLY.
HOLD FOR 10 MINUTES AFTER MEALS TO AID WITH DIGESTION.
CAUTION
THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.
PRANA MUDRA
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VITALITY AND FATIGUE
PROCEDURE
TOUCH THE TIPS OF THE LITTLE FINGER AND RING FINGER TO THE THUMB. KEEP THE OTHER TWO FINGERS STRAIGHT. THIS CAN BE DONE WHILE WALKING OR SITTING.'
BENEFITS
PRANA MUDRA INCREASES VITALITY, REDUCES FATIGUE AND NERVOUSNESS, STRENGTHENS THE IMMUNE SYSTEM AND IMPROVES VISION. IT RECONNECTS THE BODY TO THE ESSENTIAL LIFE FORCE THAT IS OFTEN DEPLETED IN MODERN LIVING.
DURATION
PRACTICE 15 TO 30 MINUTES
CAUTION
PEOPLE WHO ARE HEAVY SHOULD REFRIN FROM DOING PRANA MUDRA. IT SHOULD BE AVOIDED IFYOU ARE SUFFERING FROM COUGHT AND COLD.
PRITHVI MUDRA
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FATIGUE AND DEGENERATION
PROCEDURE
THIS MUDRA IS FORMED BY JOINING THE TIPS OF THE RING FINGER AND THE THUMB.
BENEFITS
POPULARLY KNOWN AS PRITHVI MUDRA, THIS MUDRA INCREASES THE PRITHVI (EARTH) ELEMENT WITHIN THE BODY. AT THE SAME TIME, IT DECREASES THE AGNI(FIRE) ELEMENT. THEREFORE, IT CAN ALSO BE CALLED AGNISHAAMAK MUDRA AND HAS A LONG LIST OF BENEFITS IN THE BODY HELPING WITH: CHRONIC FATIGUE, GENERAL DEBILITY, CONVALESCENSE, LACK OF STOMACH OR ENDURANCE, OSTEOPOROSIS OSTEOMALACIA (DIMINISHED BONE-DENSITY), RICKETS, FRACTURE (TO EXPEDITE UNION), DEGENERATION OF ARTICULAR CARTILAGE (OSTEO-ARTHRITIS), WEAK, ATROPHIED MUSCLES ETC.
DURATION
PRACTICE FOR 30 TO 45 MINUTES EVERY DAY, EITHER AT ONE STRETCH OR IN 10 TO 15 MINUTES INTERVALS. WHILE THIS MUDRA CAN BE PERFORMED ANY TIME OF DAY, BETTER RESULTS MAY BE EXPERIENCED IF DONE BETWEEN 6.00 AM AND 10. PM.
PRECAUTION
PEOPLE WHO ARE HEAVY AND LETHARGIC SHOULD PERFORM THIS MUDRA IN MODERATION, IF AT ALL.
PUSHAN MUDRA
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EXCESSIVE WATER IN THE BODY
PROCEDURE
RIGHT HAND, TOUCH THE TIPS OF THE THUMB, INDEX FINGER AND MIDDLE FINGER WHILE EXTENDING THE RING AND LITTLE FINGERS.
LEFT HAND, TOUCH THE TIPS OF THE THUMB, MIDDLE FINGER AND RING FINGER, WHILE EXTENDING THE INDEX AND LITTLE FINGERS.
BENEFITS
PUSHAN MUDRA HELPS WITH DIGESTION AND ELIMINATION OF EXCESSIVE WATER IN THE BODY, HAS A RELAXING EFFECT ON THE SOLAR PLEXUS, HELPS WITH NAUSEA AND SEASICKNESS, ENERGIZES THE BODY, DETOXIFIES THE BODY, AND STIMULATES BRAIN FUNCTION.
DURATION
PRACTICE 4 TO 5 TIMES A DAY FOR 5 MINUTES WHEN NEEDED FOR SEA SICKNESS, OR WHEN FEELING AS IF THE STRESSORS IN LIFE ARE BEING INTERNALIZED.
CAUTION
USE ONLY AS NEEDED TO AVOID DEHYDRATION.
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