Technically, mudras refer to a variety of yoga postures designed to prevent energy from escaping from the body. They also refer to certain hand gestures performed during pranayama and meditation. The word ‘mudra’ means ‘seal’.
Yoga Mudra
This mudra is excellent for improving the functioning of the liver, spleen, kidneys, pancreas, bladder, and uterus. The yoga mudra also helps to relieve constipation.
1. Kneel on the floor and sit back on your heels. Place your hands or fingertips on your heels and keep your head and trunk erect but relaxed. Exhale.
2. On an inhalation, raise your hands in front of you to the level of your waist, then fold your fingers over your thumbs to make a fist and place both fists on either side of your navel.
3. Exhale and then, keeping your buttocks on your heels, stretch your spine from your hips by slowly bringing your head towards the floor. Hold, with your forehead on the floor, and breathe for a minute, relaxing the abdomen. Come up and rest on your heels, palms on your thighs.
CAUTION
It is very important that you do not attempt this exercise if you are pregnant or suffering from any abdominal problems.
Attaining Wisdom – Jnana Mudra
Sit with your hands resting on your knees, palms facing upwards. Bring the left index finger to touch the middle of the left thumb and the right index finger to the middle of the right thumb. This mudra opens one up to the beauty of life and promotes harmony.
Ashwini Mudra
Practicing this mudra daily strengthens the pelvic muscles that control the bladder and rectum. It is an especially good exercise for women. Start with 30 seconds and build up to five minutes. You can kneel, stand or sit.
1. Lie on your back with your knees bent. Breathe rhythmically for about 20 seconds. Now contract the sphincter muscles (at the opening of your rectum), hold the tension for a count of five, breathing rhythmically while you do so, and then relax. Repeat six times. Women should simultaneously contract and relax their vaginal muscles.
2. Pull the sphincter and all the pelvic floor muscles inwards and upwards. Hold the tension for a count of three, breathing rhythmically while you do so, and relax. Practice this exercise for up to half a minute in total.
The Divine Om Mudra
Sit with your palms facing upwards, hands resting on the knees. Join the tip of the right thumb with the right index finger tip and repeat on your left. The two circles were created to represent the cycle of Divinity.
Mantras
Mantras are sounds that resonate in the body and evoke energy. The chanting of mantras calms the mind awakens the senses and stimulates the chakras. Through repetition, mantras can help the mind on its quest towards enlightenment.
Yogic Mantras
• The highest mantra of all is ‘OM’. Yogis believe that this is the sound by which the universe was created. It means ‘all that is’ – infinity and eternity.
• The natural sound of the breath – SOHAM (pronounced SO-HAM) is also a mantra. It means “I Am that I am”, satisfying that the Divine has no limits.
• OM NAMAH SHIVAYA (pronounced OM NA-MAH SHE-VAYA) is a mantra that helps to conquer the ego, which blocks the pathway to self-fulfillment.