A Yoga Mudra Guide for Beginners

Mudra is a term stemming from the Sanskrit word Mu means ‘delight’ and Ra means ‘produce’. The literal meaning of Mudra is ‘seal’, ‘gesture’ or ‘mark’. Gestures made by body parts like hand, face, finger or other body organs that represent some specific energy lies within the body.

According to the Bhagavad Gita, Mudras are one which gives happiness to the divine being and trouble to the demonic beings. Therefore, Mudras maintain sound health and remove diseased energy.

On a spiritual level, performing a certain Mudra is an outer representation of one’s inner intentions.

In India there are three levels at which the Mudras are applied:

• In classical dance forms such as Kathak, Bharatnatyam, and Kathakali, Mudras act as fully meaningful gestures to convey bhavas and rasas.
• In Hindu, Buddhist and Jain ritualistic worship and prayer, Nyasa and Mudras are used meaningfully in various rites.
• In Yoga and Tantras, Mudras are used with the most evolutionary knowledge available to the flow of energy in the tissues, nerve channels, organs of the body as well as their correlations to higher flows of Prana in the subtle and physical body.

Within the ancient times, these Mudras are taught to the aspirants by the great saints and yogis who had thoroughly experienced the use of Mudras in the advanced practices of yoga.

The knowledge of Mudra was a secret considered to be under the regime of higher yoga. It was limited to the ardent practitioners of yoga.

Mudra is believed to be an ancient technique that describes emotional, psychic and aesthetic gestures of hands.

Traditional yoga masters recommend Mudras to balance the energy and the subtle essential elements in the body.

Approximately four hundred Mudras are estimated to be practiced in different religions including the sculptures & paintings iconography. These spiritual gestures are an integral part of traditions like Dharma and Taoism and practiced for thousands of years to complement Asanas, Pranayama, meditation and healing practices.

There are different categories of Mudras designed to gain varied benefits, depending on what we specifically need. Mudras are done in coordination with breathing to enhance the flow of Prana in the body.

In a nutshell, all the Mudras are broadly categorized into the following five major types.

• Hasta Mudra or Hand Gesture

  Hasta Mudras are favorable for meditative practices and aid in internalization. These are the most commonly practiced symbolic gestures done using various positioning of thumb, fingers & hands. It focuses on balancing the characteristics of five subtle elements of the universe.

  

  Some hand gestures are developed to use in rituals like Tantras and others evolved as iconographic symbols for illustration of deities in sculptures and paintings.

  1. Gyan Mudra

  • Meaning: Gesture of knowledge
  • How to do: Touch tip of index finger and thumb, hand facing upward. Rest three fingers extended.
  • Benefits: Enhances memory and concentration. Gives a sense of security & groundedness. Activates Muladhara, Ajna, Sahasrara (Crown) chakras
  • Duration: 30 to 45 minutes each day
  • When to do: Anytime

  2. Apana Mudra

  • Meaning: Gesture of Apana
  • How to do: Touch the tip of the middle and ring fingers with the thumb. Rest two fingers extended.
  • Benefits: Helpful in diabetes and constipation. Strengthens leg joints. Create a link between annamaya kosha, pranamaya kosha, and manomaya kosha.
  • Duration: 30 to 45 minutes each day
  • When to do: Anytime

  3. Prana Mudra

  • Meaning: Life-force seal
  • How to do: Touch the tip of the ring and little fingertips with the thumb. Rest two fingers extended.
  • Benefits: Prevents hair fall and Increases lung efficiency. Boosts immunity and increases blood flow.
  • Duration: 30 to 45 minutes each day
  • When to do: At the time of sunrise facing the sun. Avoid after sunset.

  4. Surya Mudra

  • Meaning: Gesture of sun’s energy
  • How to do: Press thumb on the second phalanx of the the ring finger and ring fingertip touches the base of the thumb. Rest three fingers extended.
  • Benefits: Panacea mudra for weight loss, maintains metabolism and reduces Cholesterol. Increases fire and decreases earth elements.
  • Duration: 30 to 45 minutes each day
  • When to do: Morning and evening after 2 hours of the meal.

  5. Varun Mudra

  • Meaning: Gesture of water
  • How to do: Press the thumb on the second phalanx of the little finger and touch the tip of the little finger with the base of the thumb. Rest three fingers extended.
  • Benefits: Helpful in dehydration, cleans blood, and glows skin.
  • Duration: At least 20-30 minutes a day.
  • When to do: Anytime.

  6. Back Mudra

  • Meaning: Back-pain relief gesture
  • How to do: Right hand – Touch the thumb to the middle and ring finger Left hand – Touch the thumb to the index finger.
  • Benefits: Relieves back pain and muscle cramps. Reduces negative emotions from the back.
  • Duration: at least 20 minutes each day.
  • When to do: Anytime

  7. Apana Vayu Mudra

  • Meaning: Gesture of relieving heart disease
  • How to do: Join thumb with middle and ring fingertips while index finger bend to the base of the thumb.
  • Benefits: Best mudra for heart problems, prevents heart attack and improves digestion. Prevents respiratory issues.
  • Duration: 30 to 45 minutes a day.
  • When to do: Morning time between 4 am and 6 am is the best. Can be practiced in the evening too.

  8. Shunya Mudra

  • Meaning: Gesture of emptiness
  • How to do: Press the second phalanx of the middle finger with the thumb. Rest three fingers extended
  • Benefits: Treat ear related problems, cure numbness and motion sickness. Stimulates heart chakra. Decrease the space element and let the elements enter the body.
  • Duration: 20-30 minutes a day.
  • When to do: Anytime

  9. Rudra Mudra

  • Meaning: Gesture of fierce energy
  • How to do: Thumb touching tip of ring and index fingers. Rest two fingers extended.
  • Benefits: Cure dizziness, lowers blood pressure and burn belly fat. Stimulates Manipura chakra.
  • Duration: More than 20 minutes each day
  • When to do: Morning time is best.

  10. Adi Mudra

  • Meaning: Primal gesture or first gesture
  • How to do: Make fist with your thumb folded inside the curled fingers.
  • Benefits: Increase oxygen flow in the blood, gives mental clarity. Boosts inner strength, integrity, willpower, self-confidence, and courage.
  • Duration: 45 minutes each day.
  • When to do: Early morning or before bed.

  11. Linga Mudra

  • Meaning: Gesture of fire
  • How to do: Both hands fingers clasped and the left thumb is erect.
  • Benefits: Cures breathing disorders, Prevents hypothermia. Eliminate lethargy and laziness. Increase self confidence and willpower.
  • Duration: 30 to 45 minutes a day.
  • When to do: Morning and evening.

  12. Anjali Mudra

  • Meaning: Gesture of salutation
  • How to do: Align the fingers of both hands in front of each other, tip upward
  • Benefits: Balance the left and right hemispheres and improve focus. Enhance blood and oxygen flow. Trigger your spiritual awakening.
  • Duration: as long as you can.
  • When to do: Anytime.

  13. Akash Mudra

  • Meaning: Space gesture
  • How to do: Touch the tip of your thumb and middle finger. Rest three fingers extended.
  • Benefits: Helpful in migraine, hearing loss, and overcomes calcium deficiency. Activates throat chakra.
  • Duration: 30 to 45 minutes a day.
  • When to do: At any time, but practice 2-6 Am / Pm for the best result.

  14. Padma Mudra

  • Meaning: Lotus flower gesture
  • How to do: Little finger and thumb touches side-by-side then spread all fingers in a circular direction.
  • Benefits: Brings creativity, calms the anxious mind, and balances heart chakra. Develops intuition and eliminates negative karma.
  • Duration: 10 to 15 minutes each day
  • When to do: Anytime

  15. Ganesha Mudra

  • Meaning: Gesture of Lord Ganesha
  • How to do: Right hand back, left hand forward – interlock fingers at second phalanx from inside.
  • Benefits: Increase lung capacity, reduce neck pain and boost self-confidence.
  • Duration: 15 to 30 minutes a day.
  • When to do: Anytime

  16. Matangi Mudra

  • Meaning: Gesture to evoke the power of Goddess Matangi
  • How to do: Interlace both hand fingers and then point both middle fingers up.
  • Benefits: Evoke self-confidence, helps in insomnia and relax jaw muscles. Balance the solar plexus chakra.
  • Duration: 15 to 20 minutes a day
  • When to do: Anytime

  17. Dharmachakra Mudra

  • Meaning: Buddha’s Gesture wheel of dharma
  • How to do: Make Gyan mudra with both hands. Touch the right Gyan mudra with the tip of the left middle finger facing outside. Your left palm must face the heart.
  • Benefits: Deepen meditation, give grounding sense, and calm the mind. Brings positive changes.
  • Duration: 10 to 15 minutes a day
  • When to do: Anytime

  18. Brahma Mudra

  • Meaning: Gesture of God Brahma or Attitude of creation god
  • How to do: Fold thumb inside curl fingers then press fingers at knuckles.
  • Benefits: Balance thyroid gland secretion, helpful in the irregular menstrual cycle. Balance heart, throat, third eye and crown chakra.
  • Duration: 15 to 20 minutes a day
  • When to do: Anytime or early in the morning

  19. Vajra Mudra

  • Meaning: Gesture of Fiery Thunderbolt
  • How to do: Touch the tips of the middle, ring, and little finger with the thumb. Index finger extended.
  • Benefits: Removes stiffness of muscles, detoxes the lungs. Purifies the Nadis and removes stiffness of the body.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  20. Surabhi Mudra

  • Meaning: Cow gesture or wish-fulfilling gesture
  • How to do: Ring fingertips of both hand touches opposite little fingertips, and in the same manner, middle fingertips touch opposite index fingertips
  • Benefits: Enhances creativity and is helpful in getting wish fulfillment. Balance vata, pitta and kapha doshas in the body.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  21. Bhumisparsha Mudra

  • Meaning: Buddha’s earth touching gesture
  • How to do: Left hand on lap facing upward, and the right-hand points to the ground touching
  • Benefits: Increase concentration, remove negativity and aggression. Balance the root chakra.
  • Duration: 20 to 30 minutes a day
  • When to do: Anytime

  22. Shankh Mudra

  • Meaning: Conch shell gesture
  • How to do: Encircle left thumb with 4 fingers of the right hand and then extend left hand 4 fingers and right hand up.
  • Benefits: Overcomes fear of speaking, purifies Nadis, and improves the functioning of the larynx (voice box). Balance Vishuddhi and Manipura chakra.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  23. Hakini Mudra

  • Meaning: Conch shell gesture
  • How to do: Encircle left thumb with 4 fingers of the right hand and then extend left hand 4 fingers and right hand up.
  • Benefits: Overcomes fear of speaking, purifies Nadis, and improves the functioning of the larynx (voice box). Balance Vishuddhi and Manipura chakra.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  24. Kubera Mudra

  • Meaning: Gesture of wealth
  • How to do: Join the tips of the index and middle fingers to the tip of the thumb. Fold the tips of the ring and little fingers to the palm.
  • Benefits: Gives luck, confidence, and peacefulness. Open blocked nose and ear. Balance water and earth elements.
  • Duration: 10 to 15 minutes a day
  • When to do: Anytime, 4 am - 6 am is effective.

  25. Yoni Mudra

  • Meaning: Gesture of womb
  • How to do: Join all fingertips to each other, stretch thumb upwards, then bend middle, ring, and little finger so that the back of the fingers are touching.
  • Benefits: Helpful in infertility problems, and removes all tiredness and stress when practiced at night before going to sleep.
  • Duration: 20 to 30 minutes a day
  • When to do: Early morning or at night before going to bed

  26. Chin Mudra

  • Meaning: Gesture of consciousness
  • How to do: Touch the tip of the index finger at the root of the thumb, rest fingers extended. Palm facing down.
  • Benefits: Improves concentration and connects to higher self, endocrine system and calms the mind. Lifts dull energy and stamina.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  27. Vishnu Mudra

  • Meaning: Gesture of preserver god Vishnu
  • How to do: Index and middle finger bend down towards the palm.
  • Benefits: Reduce anger, purify Nadis, and helpful in heart diseases. Balance root, sacral and solar plexus chakra.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  28. Vayu Mudra

  • Meaning: Gesture of air element
  • How to do: Index finger folded at the base of the thumb. Thumb pressing the second phalanx of the index finger.
  • Benefits: Overcome gastric problems and build immunity. Recover peace of mind. Stimulates the endocrine gland.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  29. Shakti Mudra

  • Meaning: Gesture of strength
  • How to do: Encircle the thumb inside the index and middle fingers, touch them at the back, raise the ring and little fingertips – extend them up.
  • Benefits: Helpful in sleeplessness, rectifies the painful urination problem, and menstruation discomforts. Stimulates sacral chakra and soothes the pelvic area.
  • Duration: 10 to 15 minutes a day
  • When to do: Anytime

  30. Abhaya Mudra

  • Meaning: Gesture of fearlessness
  • How to do: Rest your left hand on your knee with your palm facing up. Lift your right hand to the chest level with palm facing front.
  • Benefits: Helps in conquering fear and settling emotions. Awakens spiritual energy.
  • Duration: 20 to 30 minutes a day
  • When to do: Anytime

  31. Dhyana Mudra

  • Meaning: Gesture of meditation
  • How to do: Place the right hand over the left hand so fingers align each other. Now touch both thumb tips.
  • Benefits: Deepen the levels of meditation and activate the left and right sides of the brain. Stimulates Ida & Pingala Nadi.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  32. Chinmaya Mudra

  • Meaning: Gesture of awareness
  • How to do: Curl middle, ring and little finger to palm and touch index fingertip with the thumb.
  • Benefits: Prevents memory loss and cures insomnia. Gain Awareness and open blockage of thoracic.
  • Duration: 40 to 45 minutes a day
  • When to do: Anytime

  33. Prithvi Mudra

  • Meaning: Gesture of earth element
  • How to do: Touch the thumb with the tip of the ring finger. Rest three fingers extended.
  • Benefits: Weight gain and healing body tissues. Improve your sense of smell and build confidence.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  34. Karana Mudra

  • Meaning: Buddha’s gesture of expelling negativity
  • How to do: Middle finger tip touching thumb, ring finger curl parallel to the middle, and rest two fingers extended.
  • Benefits: Fill the mind with positivity, drives energy forces inwards. Bring a sense of fearlessness. Improve the flow of prana and positivity.
  • Duration: 15 to30 minutes a day
  • When to do: Anytime

  35. Bhramara Mudra

  • Meaning: Gesture of humming bee
  • How to do: Index finger curl down to the base of the thumb, thumb touching outside of middle finger, and rest two fingers extended.
  • Benefits: Beneficial to get rid of allergies, and treats common cold, running nose, tonsillitis. Activates the parasympathetic nervous system.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  36. Pushan Mudra

  • Meaning: Gesture of nourishment or digestion
  • How to do: Right hand – touch index and middle fingertip to thumb tip.
  • Left hand – touch ring and middle fingertip to thumb tip. Rest two fingers extended.
  • Benefits: Best mudra for digestion, eliminate blockage and toxins. Also, cures nausea, flatulence, constipation. Manipura and Swadhisthana chakra.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  37. Mahasirs Mudra

  • Meaning: Great head gesture Mahasirs-Mudra
  • How to do: Touch index and middle finger tip with the thumb tip, curl ring finger to the base of the thumb, and extend the little finger.
  • Benefits: Cures sinus issues, relieves eye strain and improves concentration. Balance energy and remove mucus.
  • Duration: 15 to 20 minutes a day
  • When to do: Anytime

  38. Kalesvara Mudra

  • Meaning: Gesture of time god
  • How to do: Join the first and second phalanx of both hand fingers, extend the middle fingers up and join them.
  • Benefits: Helpful to get rid of the habit of procrastination, brings serenity, and develops adaptability. Balances Ajna chakra and brings control over senses.
  • Duration: 15 to 20 minutes a day
  • When to do: Anytime

  39. Mushti Mudra

  • Meaning: Fist gesture of anger management
  • How to do: Hold the hand in a fist with the thumb placed over the first three fingers.
  • Benefits: Relieve negative emotions and lower blood pressure. Cure constipation and lack of appetite.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  40. Garuda Mudra

  • Meaning: Eagle gesture
  • How to do: Hold onto your thumbs. Place the right hand on the apex of the left hand.
  • Benefits: Inculcate fearlessness, and useful in getting rid of lethargy and fatigue. Therapeutic action on menstruation pain
  • Duration: 10 to 15 minutes a day
  • When to do: Anytime

  41. Vitarka Mudra

  • Meaning: Gesture of discussion
  • How to do: Join the tips of the thumb and the index fingers together, palm facing forward at the heart level.
  • Benefits: Encourages wisdom, uplifts energy, and develops a sense of clarity.
  • Duration: 20 to 30 minutes a day
  • When to do: Anytime

  42. Merudanda Mudra

  • Meaning: Gesture of erect spine
  • How to do: Extend the thumbs of each hand upward, and curl other fingers into the palm.
  • Benefits: Strengthens the spine and eliminates restlessness from the mind. Detox the mind and body.
  • Duration: 20 to 30 minutes a day
  • When to do: Anytime

  43. Varada Mudra

  • Meaning: Buddha’s boon dispenser gesture
  • How to do: Right hand held out, with palm uppermost and the fingers pointing downwards.
  • Benefits: Make the seeker humble, cultivate forgiveness quality. Keep negative emotions at bay.
  • Duration: 10 to 15 minutes a day
  • When to do: Anytime

  44. Bhairava Mudra

  • Meaning: Fierce gesture of Lord Shiva
  • How to do: Place your right hand on the cup of your left hand.
    Fingertips of both hands facing opposite directions.
  • Benefits: Soothing and instant relieving effects on anxiety, stress, and mood swings. Balance ida and pingala Nadi.
  • Duration: 40 to 45 minutes a day
  • When to do: Anytime

  45. Asthma Mudra

  • Meaning: Asthma relieving gesture
  • How to do: Bend and press the middle fingers of both hands at the fingernails. Palms should press together gently with the other fingers remaining straight.
  • Benefits: Improves breathing, removes blockage and toxins from lungs.
  • Duration: 20 to 30 minutes a day
  • When to do: Anytime

  46. Uttarabodhi Mudra

  • Meaning: Buddha’s gesture of enlightenment
  • How to do: Interlock both hand fingers and extend index fingers up, touch the tip together and thumb downwards.
  • Benefits: Boosts confidence, promotes optimism, and inculcates fearlessness. Balance Muladhara and Manipura chakra.
  • Duration: 30 to 45 minutes a day
  • When to do: Anytime

  47. Ushas Mudra

  • Meaning: Attitude of dawn
  • How to do: Clasp hand together with finger interlaced. Thumb pointing up.
  • Benefits: Regulates irregular menses, regulates the proper hormonal flow. Stimulates sacral chakra and uplifts the energy level.
  • Duration: 5 to 15 minutes a day
  • When to do: Anytime

• Mana Mudra or Head Gesture

  Mana mudras are a crucial part of many meditative techniques including Kundalini Yoga and Meditation. The practice of these yogic gestures involves the use of your Jnana Indriyas (senses) helps to control the mind.

  

  1. Shambhavi Mudra

  • Meaning: Eyebrow center gazing gesture
  • How to do: Eyes gaze turned inward & up on center between eyebrows.
  • Benefits: Gives psychic power, opens the third eye, reduces perceived stress. Increase memory, confidence, and willpower.
  • Duration: 15 to 20 minutes a day
  • When to do: Anytime

  2. Shanmukhi Mudra

  • Meaning: Seven gates closing gesture
  • How to do: Use five fingers to close 2 ears, 2 eyes, nostrils, and mouth.
  • Benefits: Facial glow and improves hearing ability. Calms the body and mind.
  • Duration: 5 to 10 minutes a day
  • When to do: Anytime

  3. Khechari Mudra

  • Meaning: Tongue lock
  • How to do: The tongue is rolled up to the hard palate then extended back & up with time.
  • Benefits: Opens blocked salivary glands, draws mind inwards and stimulates master glands. It is an anti-aging elixir.
  • Duration: 5 to 10 minutes a day
  • When to do: Anytime

  4. Bhoochari Mudra

  • Meaning: Gazing into nothingness
  • How to do: First, a point is fixed at 4 to 5 inches from the nose tip using the hand. Then remove your hand and focus on that point.
  • Benefits: Increases awareness and reasoning power.
  • Duration: 5 to 10 minutes a day
  • When to do: Anytime

  5. Kaki mudra

  • Meaning: Crow’s beak gesture
  • How to do: Air is sucked in through rounded lips keeping the tongue relaxed in the mouth.
  • Benefits: Prevents the signs of aging like wrinkles, cures respiratory diseases. Soothes the nervous system.
  • Duration: 5 to 10 minutes a day
  • When to do: Anytime

  6. Nasikagra Drishti

  • Meaning: Nose tip gazing
  • How to do: The gaze is fixed down at the tip of the nose.
  • Benefits: Good for calming and stability of the mind, stress relief, improves concentration. Awaken Muladhara chakra and control pranic energy
  • Duration: 5 minutes a day
  • When to do: Anytime

  7. Unmani Mudra

  • Meaning: Attitude of mindlessness
  • How to do: Eyes open widely, awareness is fixed at Bindu, and then with breathing out, awareness is drawn one by one to lower chakras.
  • Benefits: Stimulates all the energy chakras and balances doshas. It saturates the practitioner with sattva guna.
  • Duration: 5 to 10 minutes a day
  • When to do: Early morning

  8. Bhujangini Mudra

  • Meaning: Cobra gesture
  • How to do: From a sitting posture, lean forward, lift the chin up then air is gulped through the mouth to the stomach.
  • Benefits: Cures digestive disorders, improves respiration, and regulates eating habits. Balance Vishuddhi and Manipura chakra.
  • Duration: 5 to 10 minutes a day
  • When to do: Anytime

• Kaya Mudra or Postural Gesture

  Kaya mudras are similar to the yogic postures but it focuses more on the flow of Prana, Chakras and getting into a meditative pose. Considered to be the challenging Mudras, these require the most amounts of concentration and focus to hold.

  

  Postural Gestures stimulate the energy in the body and channel the Prana into specific chakras.

  1. Viparita Karani

  • Meaning: Inverted gesture
  • How to do: Body in inverted posture on shoulders and the back is supported by hands. Benefits: Release tension from cramped feet & legs, increases appetite. Prevents atherosclerosis and strengthens heart muscles.
  • Duration: 5 to 10 minutes a day
  • When to do: Best to be practiced in the morning or evening

  2. YogaMudra

  • Meaning: Psychic union pose
  • How to do: In padmasana, catch the left wrist by the right hand at the back and bend forward to the forehead touching the ground.
  • Benefits: Improves muscle tone, stretches muscles of the trunk and the neck. Improves the functioning of abdominal and pelvic organs.
  • Duration: 5 to 10 minutes a day
  • When to do: Anytime

  3. Pashinee Mudra

  • Meaning: Folded psychic attitude
  • How to do: From halasana, bend knees to touch the sides of ears and shoulders. Now wrap your arms tightly around your legs and relax
  • Benefits: Increases spine flexibility and tones abdominal organs. Stimulates all chakras from Muladhara to
  • Vishuddhi. Draws awareness to the inner self.
  • Duration: 5 to 10 minutes a day
  • When to do: Early morning

  4. Manduki Mudra

  • Meaning: Frog gesture
  • How to do: In Bhadrasana close the mouth, then rotate the tongue inside the mouth touching the upper palate.
  • Benefits: Prevent graying of hair, aids in digestion, enhance the sense of taste. Stimulate Muladhara and regulate pranic flow.
  • Duration: 2 to 5 minutes a day
  • When to do: Anytime

  5. Tadagi Mudra

  • Meaning: Gesture of the pond
  • How to do: From bending forward in dandasana, hold the breath, pull abdominal muscles in the hollow of the abdomen.
  • Benefits: Relieves physical stress and reduces obesity. Activate Manipura chakra.
  • Duration: 5 to 15 minutes a day
  • When to do: Anytime

• Bandha Mudra or Lock Gesture

  Bandha Mudras lock the energy in the body and prevents the dissipating of the energy by redirecting it.

  

  Lock Mudras are performed by engaging respiratory, vocal and pelvis) to hold the Prana. The holding of Prana awakens the subtle Kundalini energy that resides at the base of the spine.

  1. Jalandhara Bandha

  • Meaning: Throat lock
  • How to do: Chin to chest locking throat
  • Benefits: Corrects double chin and prevents all the disorders of the thyroid gland. Activates throat chakra and parasympathetic nervous system.
  • Duration: As long as you feel comfortable
  • When to do: Morning and evening

  2. Uddiyana Bandha

  • Meaning: Abdominal lock
  • How to do: Pulling abdominal muscles in and up
  • Benefits: Strengthens abdominal muscles and diaphragm. improves digestion
  • Duration: 5 to 15 seconds
  • When to do: Early morning

  3. Mula Bandha

  • Meaning: Root lock
  • How to do: Contract pelvic floor muscles and pull them up
  • Benefits: Kundalini awakening, stimulates the nervous system. Cleanse the body and strengthen the pelvic floor.
  • Duration: Around 2 to 5 minutes
  • When to do: Anytime

  4. Maha Mudra

  • Meaning: Great seal
  • How to do: All three bandhas are performed altogether after sitting in Janu sirsasana. Benefits: Destroyer of all 5 kleshas (sufferings), muscle strengthening, enhances immunity. Improve the endocrine and reproductive system.
  • Duration: Around 2 to 3 minutes
  • When to do: Practice after asana, pranayama, and before meditation

• Adhara Mudra or Perineal Gesture

  Adhara or Perineal mudra contains the involvement of the pelvic floor area to stimulate the sacral chakra, which in turn harnesses sexual energy in the body. These support mudras redirect the energy into the Pingala Nadi (solar channel) of the body.

  

  1. Vajroli Mudra

  • Meaning: Thunderbolt gesture
  • How to do: Awareness is cultivated in the muscles around the genital organ and then with full effort, these muscles are contracted.
  • Benefits: Sexual potency, prevents premature ejaculation, and improves the vigor
  • Duration: 5 minutes
  • When to do: Early morning

  2. Ashwini Mudra

  • Meaning: Horse gesture
  • How to do: The anal sphincter muscle is rhythmically contracted.
  • Benefits: Effective in piles, Irritable bowel syndrome (IBS), and urinary incontinence. Uplift the kundalini shakti.
  • Duration: 5 minutes
  • When to do: Early morning

  3. Maha Vedha Mudra

  • Meaning: The great penetrating mudra
  • How to do: Awareness is focused on the root chakra to activate it.
  • Benefit: Awaken psychic faculties, stimulates your endocrine system. Purifies the Nadis.
  • Duration: 2 to 5 minutes
  • When to do: Anytime

  4. Maha Bheda Mudra

  • Meaning: The great piercing mudra
  • How to do: Awareness is lifted from the root chakra up piercing all chakras one-by-one to the crown chakra.
  • Benefits: Prepares the mind for meditation, no fear of death and decay.
  • Duration: 2 to 5 minutes
  • When to do: Anytime

Although every single yogic gesture consists of some specific instructions to be followed, there are some points to keep in mind while or before performing any Mudra.
Hygiene should be maintained before practicing any Mudra.

• Sukhasana, Padmasana, Vajrasana are ideal for practicing most of the Mudra.
• Maintain any specific yogic gesture for at least 10-12 breathe counts.
• Initially practice a Mudra for a couple of minutes and then can be extended to 30 minutes to 1 hour.

Although every single yogic gesture consists of some specific instructions to be followed, there are some points to keep in mind while or before performing any Mudra.
Hygiene should be maintained before practicing any Mudra.

• Performing Chin Mudra with meditation helps you to go deeper into the practice.
• Mudras like Varuna and Apana improve the skin complexion and makes the skin glow.
• Beneficial in spiritual awakening. It channelizes Kundalini energy to higher chakras.
• Establishes a direct link between the Annamaya kosha, Manomaya kosha and Pranamaya kosha.
• It helps to gain Sattva guna and enhance spiritual growth.
• Gyan Mudra improves memory power, concentration and sharpens the brain.
• Vayu Mudra heals Rheumatism, Arthritis, Parkinson’s disease, and Spondylitis.
• Stimulates the digestive fire which further enhances the appetite & improves metabolism.