One of the major elements of Manju's TT workshop at Kristina's shala in Rethymno, Crete last August, was the adjustment/assist sessions. The groups would switch and change as would those who had taken the course a year or two before and were supervising us, Manju would work the room moving from group to group.
I remember distinctly the first time I was adjusted by Areti Karantzikou she had/has the most elegant and graceful of adjustments, she would somehow guide you into better alignment with the lightest of touches and, for a moment at least, you'd feel as light as a dancer in the posture.
My own adjustments always seemed clumsy, not just in comparison but in general.
Throughout the week I would occasionally search out Areti and try and catch her adjusting, often though I would catch her in a posture being adjusted herself and I began to notice something about her hands, particularly in binds, the marichi's for example..... was that mudra?
Not only was she effortlessly binding Mari D but she was binding with a mudra.
I finally got around to asking her about it.
USING THE MUDRAS IN YOUR PRACTICE
I asked my friend Areti how she's exploring these mudras in her practice
"Yes, I do mudras with some asanas.... it is something that am working on! It's part of my studies in acupuncture and Chinese medicine. I'm research the relationship between mudras, meridians(nadis) and asanas.
It is something that I've been doing from the very early on, even before I'd been introduced to Ashtanga, and was practising a different style of yoga. I have the feeling that it came out spontaneously, I don't remember reading about it or anything like that.
It was around 7-8 years ago when I did some Bharata Natyam lessons (Indian dance) that I began to understand the deeper meaning of the mudras and their effect on the body, mind and emotions.
Some information: (but it's something that I like to do... not a general rule...)
The last few years I've tended to practise the 10 hasta mudras + some more, separately (after pranayama, before meditation , holding each and every one of them for 5-8 ujjayi breaths).
When I want to work a specific mudra, I keep it for 10 min.
Also when I do pranayama I perform kechari mudra every time I do kumbhaka.
With asanas: in standing postures, every time I return to samastitihi I prefer to do anjali mudra..it gives me a sense of gratitude and devotion.
In sitting postures (most of the forward bendings, marichyasanas, supta kurmasana, setu bandhasana and urdhva padmasana) the chin mudra comes out
But sometimes, if I want to increase my energy or to deal with a specific problem I choose another mudra more related to my task".
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This is a post, along with the picture above that I came across recently that Areti had posted on fb.
The 10 Hand posture are explained individually below.
1. Gyan Mudra or the Mudra of Knowledge
Method: Touch the tip of the thumb and the tip of the index or 1st finger together.The other 3 fingers have to be kept straight as shown in the picture.Benefits:
A. It helps in meditation and concentration and reduces negativity of the mind.
B. It improves memory and with regular practice students can improve grades and intelligence.
C. It aids in alleviating headache, insomnia and hypertension and reduces anger.
Note: For better results do Prana Mudra after this Mudra
2. Vayu Mudra or Mudra of Air
In this Mudra, the tip of the index or 1st finger is touched to the base of the thumb and the thumb comes over the finger with a slight pressure of the thumb being exerted. Rest of the fingers remain straight as in the picture.Benefits:
A. By the practice of this mudra, all vayu ,that is, air related affections, like Arthritis,Gout, Sciatica,Knee pain,and Gas are relieved. It especially benefits in neck pain and spinal pain.
3. Shoonya Mudra or The Mudra of Emptiness
The tip of the middle finger is put at the base of the thumb and the thumb comes over the finger with slight pressure of the thumb being exerted on the finger as shown in the picture. The other 3 fingers are kept straight.Benefits:
A. Regular practice of this Mudra helps in reducing ear pain and watering from the ears.
B. If this Mudra is done for 1 hour daily it can benefit in hardness of hearing .
C.The bones become strong and is beneficial in heart disease .
D. It strengthens gums and is helpful in throat problems and thyroid disease.
Precautions: This hand posture should never be done while eating or walking.
4. Prithvi Mudra or the Mudra of Earth
In this Mudra the tips of the thumb and the ring finger are touched together as in the picture. Rest of the fingers are kept straight. Benefits:A. Regular practice of this Mudra, is helpful in body weakness, thinness and also obesity
B. It improves the functioning of the digestive system and reduces the defiency of vitamins.
C. It gives energy and lustre to the body.
5. Prana Mudra or the Mudra of Life
In this Mudra the tips of the thumb,ring finger and the little finger are touched together while keeping the other 2 fingers straight.Benefits:
A. It awakens the dormant power of prana gives energy,health . It is beneficial in diseases of the eye and improves eyesight, raises body resistance to disease, reduces deficiency of vitamins, removes tiredness.
B.During fasting it reduces hunger pangs and thirst.
C.In insomnia, doing this hand posture, along with Gyan Mudra, helps in bringing on sleep.
6. Apan Mudra or the Mudra of Digestion
This mudra is made by joining the tips of the thumb, the middle finger and the ring finger keeping the other fingers straight. Benefits: A. Toxins are removed from the body and the body becomes pure. It also relieves constipation, piles, diseases caused by vayu or air, is helpful in diabetes, stoppage of urine,kidney defects and dental problems.B. It is beneficial in stomach and heart diseases and brings out perspiration.
Please Note: It increases the flow of urine.
7. Apan Vayu Mudra or the Mudra of Heart.
This Mudra is a combination of Vayu Mudra and Apan Mudra. The tips of the thumbs,the middle finger and the ring finger touch each other while the index finger touches the base of the thumbwith a slight pressure. The little finger remains straight.Benefits:
IT gives the benefit of Apan Mudra and Vayu Mudra as explained earlier.
A. It is helpful in Heart and Vayu diseases and gives health. People with a weak heart should do it daily. It is very beneficial to people who have just had a heart attack.
B. It removes gas from the stomach,aids in asthma,headache and high blood pressure.
C. If it is done 5 to 7 minutes before climbing stairs,it aids in easy climbing.
8. Surya Mudra or Mudra of the Sun
This Mudra is done by touching the tip of the ring finger to the base of the thumb and exerting pressure on the finger with the thumb as in the picture.Benefits: A. It balances the body,reduces body weight and obesity. It increases body heat and helps in digestion.
B.It reduces hypertension and cholesterol and builds strength.
C.It is beneficial in diabetes and liver defects.
Precautions: Weak persons should not do this hand posture and DO NOT do this hand posture for a long time in hot weather.
9. Varun Mudra or Mudra of Water
This Mudra is made by touching the tips of the thumb and the little finger.Benefits
A. It reduces dryness of the skin and improves skin lustre and softness.
B It is useful in Skin diseases ,acne and blood defects . It improves facial beauty.
Precautions :Persons suffering from Asthma and respiratory problems should do this Mudra for a short duration only.
10. Ling Mudra or the Mudra of Heat
Close the fist as in the picture.Keep the left hand thumb straight and the rest of the fingers clasped as shown in the picture.Benefits
A. This mudra increases heat in the body and can cause sweating even in winter if done for a long time.
B. It helps in cold, coryza, asthma, cough, sinus problems and low blood pressure.
C. It dries phlegm.
Precautions : When doing this Mudra please increase intake of water, fruit, fruit juices,clarified butter (Ghee) and milk.
DO NOT do this hand posture for a long duration.
# Concluding Remarks : These are the 10 Hast Mudras which if done regularly, for the prescribed duration and following the outlined precautions will be extremely beneficial to ones health.
Source: Aseem Batra
Areti mentions chin mudra, it's one we're more familiar with perhaps
Chin Mudra (psychic gesture of consciousness) This mudra is used in either seated meditation or pranayama such as ujjayi. The hands rest on knees or thighs facing down. This Gesture has a grounding effect on the mind.The middle finger, ring, and little finger represent the three classic qualities of all of nature (the Three Gunas). The middle finger symbolizes sattva, (purity, wisdom and true understanding) the ring finger rajas, (action, passion and movement) and the little finger tamas, (inertia, lethargy and darkness). Classically the yogi is meant to transcend these states, progressing from darkness into light and from ignorance to wisdom.
Mudras for Pranayama
Mudra is a Sanskrit word that translates to “attitude” or “symbolic gesture”. There are many mudras associated with yoga. Those mentioned here are meant to effect the subtle, energetic body and are primarily used during pranayama practice. Their energetic effects also work on a subtle level of the mind and attitude.
(Color illustration by Laramie Sasseville)
With this writing we are referring to mudra as hand gesture, yet any specific position of the body can also be considered a mudra if the intention is to influence the mind /body connection on an energetic level. Mudras are part of a system in meditation whereby energetic circuits within the network of “nadis” are linked to enhance pranic flow (see kundalini shakti and pranayama).
We’ll be discussing a few key mudras here and how they influence and enhance pranic flow during pranayama or meditation.
*Mudras should be held in a relaxed way without tension.
Vishnu Mudra (hand gesture of Lord Vishnu) This is one of the hand gestures used to alternate the breath through the nostrils during Nadi Shodana (see pranayama). In this mudra the right hand is used as it is associated with giving while the left is associated with receiving. However if for whatever reason you need to use your left hand during practice that is fine. The thumb and fingers rest lightly just above the nostrils so very little movement is needed to close each side during practice.
Chin Mudra (psychic gesture of consciousness) This mudra is used in either seated meditation or pranayama such as ujjayi. The hands rest on knees or thighs facing down. This Gesture has a grounding effect on the mind.The middle finger, ring, and little finger represent the three classic qualities of all of nature (the Three Gunas). The middle finger symbolizes sattva, (purity, wisdom and true understanding) the ring finger rajas, (action, passion and movement) and the little finger tamas, (inertia, lethargy and darkness). Classically the yogi is meant to transcend these states, progressing from darkness into light and from ignorance to wisdom.
Jnana Mudra (psychic gesture of knowledge) In Jnana mudra the hands are placed on the knees in seated meditation with the palms facing up. This mudra gives a feeling of spaciousness and has a subtle uplifting effect on the body and mind. In both Chin and Jnana mudra the connection made by the thumb and index figure is said to create a kind of circuit by connecting the terminus of certain nadi thus re-circulating the body’s vital energy.
Chinmaya Mudra (gesture of awareness) This mudra is said to influence the prana in the thoracic area of the body.
Aadi Mudra (primal or first gesture ) This mudra is made by curling the fingers around the thumb making a very light fist. It has a soothing influence on the mind and is said to positively influence breathing. Aadi mudra can be very useful in savasana at the end of asana practice to quiet the nervous system.
Brahma Mudra (gesture of all-pervading consciousness) This mudra is done and the fingers wrapped around the thumbs and the knuckles of both hands pressed together. The hands are then lightly pressed against the pubic bone. Brahma mudra helps to stimulate a full breath in pranayama practice.
Bhairava and Bhairavi Mudra (fierceaspect of Shiva and Shakti) When the right hand is placed on top it is the Shiva aspect, Bhairava. When the left is on top it is Bhairavi, the Shakti aspect; consciousness and manifestation.
Prana Vayu Mudras (vital air gestures, not pictured) In the science of Ayurveda the qualities of the “five elements” or pancha bhutas of earth, water, fire, air and ether are connected to and represented by prana vayus (see The Five Pranas and Chakras). These energies are symbolized by the five fingers of the hand; the thumb represents fire, the index finger is air, the middle finger is ether and the ring finger is earth while the little finger is water.
The following five mudras are thought to directly influence the “five vital airs” or prana vayus in the physical body. With each mudra, the corresponding vayu is believed to be stimulated and bring a unifying effect to the various pranas.
Prana Mudra- Tips of middle and ring finger touch the tip of the thumb.
Apana Mudra-Tips of the index and middle finger touch the tip of the thumb.
Samana Mudra- Tips of the ring and little finger touch the tip of the thumb.
Udana Mudra-Tips of the index, middle, ring and little finger touch the tip of the thumb.
Vyana Mudra-Tips of index, middle, ring and little finger touch the tip of the thumb. (same as Udana)
Any of these mudras can be done during meditation with the mind fixed on the particular area of the body were the corresponding vayu is meant to reside. Bringing our conscious awareness to specific areas of the body helps direct the prana.
(Line drawings copyright 2009 Bruce Bowditch)
