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Hasta Mudra (Hand Seals)
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Content • What Mudras are and how to use them? • Mudras regulate the five elements of the body • Exploring hand Mudras • Timing & DuraCon of Mudra • How to perform hand Mudra • ConnecCng to you chakra with hand Mudras • Warming Up • Mudras
– Gyan Mudra – Mudra of Knowledge – Prithvi Mudra – Mudra of Earth – Varuna Mudra – Mudra of Water – Vayu Mudra – Mudra of Air – Shunya Mudra-‐ Mudra of Space – Surya Mudra – Mudra of Fire – Prana Mudra – Mudra of Life – Apana Mudra – Mudra of DigesCon – Apana Vayu Mudra – Mudra of Heart – Linga Mudra – Mudra of Heat
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• Daily Exercises • Summary • According to Indian Astrology • Chakra
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What mudras are and how to use them. Mudra means "seal" or "gesture" in Sanskrit. Because they represent so many different
elements of the physical and spiritual bodies, each one carries its own meaning. Hand mudras have been used for centuries in yogic tradiCons to promote health and wellbeing, and they are respected as valuable tools on the path of spiritual awakening. In Sanskrit, the term used to describe this use of the hands is Hasta Mudra (Hand Seal). Mudra denotes the sense of evoking a hidden power or uniCng with something larger, such as the field of universal energy (shakC) or the principle of pure awareness (shiva). Mudra’s sCmulate the flow of vital energy in unique ways, affecCng organs, glands and nerve channels of the body. By acCvaCng the ten fingers through the pracCce of hand mudras, you are able to access a greater potenCal for self-‐healing and self-‐realizaCon. There are over 100 Mudras with specific meaning and healing qualiCes. Constant pracCce of Mudras can stop or slow down the destrucCve changes in the human body. It can help develop a virtuous, socially amiable, non-‐violent, pious and courteous disposiCon. Some of the Mudras can balance the elements of the body within 45 minutes; some react within a few seconds on the human body. Mudras awaken the cosmic energy and help unite the Atma (Soul) with Paramatama (Cosmic Soul). Mudras never generate an excess of energy, they simply seek an opCmal balancing of prana, much like a thermostat.
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Mudras Regulate the Five Elements of the Body The physical body is made up of five elements namely -‐ Air, Water, Fire, Earth and
Aakash (ether -‐ the Cny intercellular spaces in the human body). Imbalance of these elements disrupts the Immune system and causes disease. Deficiencies in any of these elements can be made up by connecCng one part of the body with another in a parCcular manner through Mudras. When a finger represenCng an element is brought into contact with the thumb, that element is brought into balance. Therefore the disease caused by the imbalance is cured. Mudras start electromagneCc currents within the body which balance various consCtuCng elements and restore health. The joining of fingers creates an effect on the human body. Five Fingers for Five Elements
Finger Planet Element Chakra Bija Mantra
Thumb Fire Solar Plexus Chakra RAM
Index Jupiter Air Heart Chakra YAM
Middle Saturn Space Throat Chakra HAM
Ring Sun Earth Root Chakra LAM
LiHle Mercury Water Sacral Chakra VAM
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Exploring hand mudras Hand mudras are oden used during meditaCon as a means of connecCng with your higher
self. To use during silent contemplaCon, sit comfortably, place your hands palms up over your thighs, and connect with your mudra of choice. In addiCon to direcCng the flow of energy in your body, it also guides your thoughts and intenCon, which is a powerful element in your meditaCon pracCce.
Timing and duraJon for mudras
In the iniCal phase mudras should be performed for at least 10 minutes and then can be extended to 30 minutes to 1 hour. It is not necessary to leave all your normal work for 1 hour to perform mudras as it can be done at any Cme, any place, and in any posture, even if you can't perform all at one stretch you can pracCce in 2-‐3 instalments.
How to perform hand mudras
Mudras in general are acCons of hands and fingers that can be performed at any Cme in any way, like sihng, standing, walking or travelling. There is no need to devote a special Cme to perform a mudra, but the maximum benefit is by doing it in sihng postures.
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ConnecJng to your chakras with hand mudras Because mudras work by influencing the flow of energy in the body, they are connected to the chakra system. Certain mudras resonate with each chakra, aiuning you to its vibraCon and allowing you to send energy to it, thereby opening it. ChanCng or using affirmaCons increases the amount of energy you move and helps you to restore harmony more efficiently.
Warming Up Inhale deeply and hold your breath. Clap the hands together firmly three Cmes, hard enough so that they sCng a liile. Exhale slowly through the mouth and resume natural breathing. Then rub the hands together vigorously for about one minute or unCl they feel very warm. Make sure to rub the palms and tops of the hands and fingers, warming the hands on all sides, even between the fingers. This easy warm-‐up will improve blood circulaCon to the hands and fingers, make the joints feel more supple and strong, and increase you sensiCvity to the energy generated through your pracCce of mudras. Tips for pracJsing mudras – Kindness – Be gentle, Intent – use your mind to send energy into your hands, Precision & Balance.
Gyan Mudra (Combining Air & Fire) Mudra of Knowledge
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Why do Gyan Mudra? Gyan Mudra does many things. SCmulaCng the root chakra, it eases tension and depression. It relates to expansion and knowledge. Gyan Mudra is a powerful mudra (or hand posiCon) pracCced for thousands of years by yogis that brings peace, calm, and spiritual progress. It relates to the planet Jupiter. Method: Connect the thumb and the forefinger (Cp to Cp, not Cp to nail, which is another "acCve" variaCon of Gyan Mudra). The other fingers are straight but relaxed. Pressure between the thumb and forefinger is light. Specialty: A mudra of knowledge, it enhances the knowledge. The Cp of thumb correlates to the pituitary and endocrine glands. When you press these centers with the index finger the two glands work acCvely. Time duraJon: It is suggested to hold the mudra for at least 30-‐45 minutes (early morning hours are ideal) to experience health benefits. Benefits: • Increases memory power and sharpens the brain • Enhances concentraCon and prevents Insomnia • When pracCced regularly, it will relieve psychological disorders like Hysteria, Anger and
Depression
Prithvi Mudra Mudra of Earth
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Prithvi mudra increases the Prithvi (earth) element within the body but decreases the Agni (fire) element within the body. The element earth is a vital component of bodily Cssues like bones, carClage, skin, hair, nails, flesh, muscles, tendons, internal organs, etc. PracCce of Prithvi mudra builds and invigorates these Cssues. The Prithivi mudra recharges the root chakra aligning it with earth energies. Method: Tip of the ring finger touches the Cp of the thumb with the other three fingers stretched out. Specialty: Reduces all physical weaknesses. Chronic faCgue, general debility, lack of stamina or endurance Time duraJon: 30 to 45 minutes every day, either at one stretch or in 3 parts (i.e., for 10 to 15 minutes, thrice a day). However, people with kapha deficiency can do it even for longer periods. Can be performed at anyCme of the day. Benefits: • Helps to increase weight for weak life-‐force people • Improves the complexion of skin and makes the skin glow • Promotes body funcConality
Varuna Mudra Mudra of Water
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“Varuna” means “Water”. It balances the water element in the body. Helps alleviate dehydraCon and related ailments, including dry skin. Balances water element in the body. Method: Tip of liile finger touches the Cp of thumb with the other three fingers stretched out. Specialty: Balances the water content and prevents all diseases which come due to lack of water. Time duraJon: 15-‐30 minutes daily Benefits: • Regular pracCce of this mudra balances water element in body • This mudra enhances physical beauty • It decreases dryness in skin and body • It is beneficial in controlling coughs, colds, asthma, paralysis, vibraCon, sinuses, and low
blood pressure
Vayu Mudra (Taking Air) Mudra of Air
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The Vayu Mudra is the “Air Gesture” and is used to regulate air in the body Method: Keep the index finger on the base of the thumb and press with the thumb keeping the other three fingers straight. Specialty: Prevents diseases that occur due to imbalances in the air. Time duraJon: The pracCce of this mudra for 45 minutes reduces the severity of disease in 12 to 24 hours. For beier results pracCce for 40-‐60 days. Benefits: • The Vayu Mudra’s most important benefit is that it will regulate air in the body. This air
flow regulaCon becomes a natural treatment for flatulence, sciaCca, gout, arthriCs and rheumaCsm
• The Vayu Mudra is of benefit to those suffering from Parkinson’s Disease as it helps control tremors
• PracCcing the Vayu Mudra ader eaCng helps digesCon.Relieves gas pressure in the stomach
Shunya Mudra (Touching Sky) Mudra of EmpJness
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"Shunya" means "zero" or "sky". Sky is connected with the highest forces -‐ with the "upper person" -‐ with head. This Mudra is useful, when you are airborne. Your ear pains, while flying high alCtudes. Coion is used to miCgate this issue. Do this Mudra. Your ear pain will automaCcally come down. Method: Keep the middle finger at the mount of Venus and press with the thumb. Specialty: Reduces the dullness in the body. Shunya Mudra culCvates a sense of opening up to transformaCon – openness is essenCal for our spiritual journey as it allows us to release and clear condiConed habit paierns which stand in the way of our innate freedom. Shunya creates space between thoughts and condiConed habits and so encourages the awakening of intuiCon. Time duraJon: Do this as and when needed. This mudra can pracCced for 3 Cmes a day for 15 min each as a course of pracCce. It is advisable to do this mudra daily at the same Cme daily to get long lasCng benefits. Benefits: • Shunya mudra can cure ear ache with 5 to 7 minutes. • Releases tension from the shoulders, neck, head and throat • Supports the health of the thyroid gland • Creates space between thoughts – opens us to new possibiliCes • Opens and balances Vishuddhi Chakra.
Surya Mudra Mudra of the Sun (Touching Earth)
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The Surya mudra, also known as Agni-‐Vardhak mudra, because of its ability to increase the fire-‐element and decrease the earth-‐element in the body. The Surya is Sanskrit and means Sun, which is the energy-‐source for every living creature. Method: Bend the ring finger and press it with thumb. Specialty: Correlates to the thyroid gland. Time duraJon: Do this for 20 to 30 minutes followed by Prana Mudra for 10 minutes. Surya Mudra can be pracCced while walking also. It can be pracCced in other Cmes as well. Benefits: • Reduces cholesterol in body • Reduces anxiety • Corrects or relieves indigesCon • This Mudra helps to heat the body and raises the metabolism • Thus, it is an excellent posture for those who want to lose weight • It can also be used to treat common colds
Prana Mudra Mudra of Life
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The Prana Mudra is one of the most important mudras because it helps to acCvate the dormant energy in the body. Method: Bend ring finger and liile finger and touch the Cp of thumb with their Cps keeping the remaining two fingers stretched. Specialty: As it is the mudra of life, this improves the life force. The weak become strong. Reduces clumps in blood vessels. PracCced regularly this promotes physical acCvity. Time duraJon: The Prana Mudra should be pracCced for 15 to 30 minutes. Benefits: • One of the primary benefits of the Prana Mudra is its ability to make you feel energized
when you are faCgued or depressed. It also helps to strengthen the immune system and is good for the eyes
• Improves immunity • Improves the power of the eyes and reduces eye related issues • Relieves vitamin deficiency and faCgue
Apana Mudra Mudra of DigesJon
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The Apana mudra has a grounding force to help you connect with the earth's energies whenever you are feeling off balance or flighty. Method: The Cps of middle finger and ring finger touch the Cp of thumb while the other two fingers are stretched out. Specialty: Plays an important role in our health as it regulates the excretory system. Note: Your health and wellness is absolutely dependant on the rapid removal of systemic waste. Toxicity can be miCgated if removed from the body rapidly. Time duraJon: PracCce daily for 45 minutes, but pracCcing for longer period yields more benefits. Benefits: • This apana yoga mudra provides internal confidence and infuse internal energy • Regular pracCce of this yoga mudra cures chronic diseases like diabetes, it is beneficial in
piles and ant diseases related to vata • It is helpful in consCpaCon, urinary obstrucCon and kidney diseases • One can get rid of teeth troubles by pracCcing this yoga mudra • It causes perspiraCon thus foreign maier of the body is thrown out and body gets
purified
Apana Vayu Mudra Mudra of the Heart
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The Apana Vayu Mudra can be pracCced for strengthening and healing of heart. The mudra acts as first aid at the Cme of heart aiack. Holding the mudra during heart aiack averts the emergency situaCon. Method: The Cps of the middle finger and ring finger touch the Cp of thumb, while the index finger touches the base of thumb and the liile finger is stretched out. Specialty: Benefits the heart and works like an injecCon in the reducCon of heart aiack. It is as powerful as a sorbitate tablet. Reduces the gas content in body. Time duraJon: PracCce as many Cmes as you can. Heart paCents and BP paCents can pracCce twice for 15 minutes daily for beier results. Benefits: ·∙ It strengthens the heart and regularizes palpitaCon ·∙ It cures and prevents all types of heart irregulariCes ·∙ It arrests growth of heart block thereby a paCent can avoid bypass surgery or angioplasty treatment. ·∙ It regulates excretory system and an effecCve remedy for urinary or consCpaCon troubles. ·∙ It redeems gastric trouble
Linga Mudra Mudra of Heat
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Linga is the Sanskrit term for phallus. The Linga Mudra is so called because it increases body heat by focusing on the element of fire inside the body. Method: Bring both hands in front of your body and clasp them so that the fingers are intertwined. Ensure that the led thumb is poinCng verCcally upwards and encircle it with the thumb and index finger of the right hand. Specialty: Generates heat in the body. Take milk, buier(ghee), more water and fruit juices in addiCon to the pracCce of this mudra for many benefits. Time duraJon: Phe Linga Mudra can be performed while standing up or seated. Hold this posture for 15 minutes while inhaling and exhaling normally. Benefits: • The Linga Mudra generates immense heat within the body and is very useful for
combaCng colds • It also helps to boost the immune system and makes the body more resistant to colds
and similar infecCons • The benefits of the Linga Mudra also extend to the respiratory system and it can help to
loosen accumulated phlegm from the throat • This Mudra also helps with weight loss
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ConnecJng to mother earth is essenJal. Going on at least a ten-‐minute walk outside every day will restore and refresh you, or even if you step outside for five minutes and take nice, deep breaths you will create space in your body and mind. If the weather is warm enough, and you can stand outside in your bare feet, you will connect directly to the earth's grounding energy. You also can connect to the earth element with visualizaCons in your yoga pracCce, during meditaCon, and with hand mudras It is good for you to pause several Cmes throughout your day. Stop what you're doing and pause. Try this someCmes when you have the impulse to send a text message or a social e-‐mail. Before reaching out and contacCng a friend, first give yourself some Cme. Pause. Check in with yourself. Breathe. Do a mudra, if you'd like. Puhng light pressure on the fingers that correspond to the chakras can be effecCve with just a few moments of pracCce at a Cme, a few Cmes per day. It's something you can do as a break from your everyday work tasks. PracCce first at home, making it easier for your muscle-‐memory to recall the hand posture later.
Daily Exercises
Summary
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To remain healthy and free from any illness or disease, a balance is required among the five elements. Science reveals that coordinaCon of the five elements controls the internal glands of the body parts, and their physiological funcCons. There are parCcularly dormant energies within the body, which get acCvated using these mudras thus making us healthy and fit.
Each MUDRA or SHAPE must be performed for about ten minutes daily and as needed for parCcular health issue more frequently to keep the life-‐Cme human health disease free.
Mudras are very powerful tools and exercises to a healthy life derived from the ancient secrets of India. If
consistently and regularly followed one can see the wonderful health benefits.
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According to Indian Astrology The Jupiter (index) finger, when long, indicates a love of power and command over others; when short, it denotes a dislike of responsibility and lack of ambiCon. The Saturn (middle) finger, when long, indicates prudence, love of solitude and a reserved, studious disposiCon.; when short, it denotes frivolity and a general lack of seriousness in all things. The Sun (ring) finger, when long, indicates a love of the beauCful, a desire for celebrity and fame; when excessively long, the tendency towards notoriety, speculaCve risk-‐taking, the love of money and gambling; when short, it denotes a dislike for all these things. The Mercury (liile) finger, when long, indicates mental power, a grasp of languages, and the power of expression, especially in speech; when short, it denotes difficulty in speaking and expression of thoughts; when crooked, with an irregular Head Line, it denotes a handicapped mentality.
"It takes 40 days to break a habit; 90 days to gain the new habit; 120 days and you are the habit; 1,000 days
you are Master of it."
Chakra’s
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The Namaskara mudra / Anjali mudra is the gesture of greeJng, prayer and adoraJon.
Om ShanJ, ShanJ ShanJ Om
"The feet express the heavens and the hands express the feet. If you want to adjust the psychic body, massage the feet. If you want to adjust the physical body, massage the hands." -‐-‐ Yogi Bhajan
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