YOGA THERAPY BOOKS BY Kate

Mudras translate as gestures. They are physical positions of the whole body or parts of the body such as the hands which subtly alter the flow of prana, deepening the awareness and altering the mood. They may be practiced alone or in combination with certain asanas. Hand mudras can be used during pranayama and meditation.

• Agochari Mudra – Nose Tip Gazing
• Ashwini Mudra –Horse Gesture
• Kaki Mudra – Crow Gesture
• Khechari Mudra – Tongue Gesture
• Maha Mudra – Great Psychic Attitude
• Manduki Mudra – Frog Gesture
• Prana Invocation Mudra
• Shambhavi Mudra – Eyebrow Centre Gazing
• Shanmukhi Mudra – Closing the Seven Gates
• Viparit Karni Mudra – Inverted Psychic Attitude

Hand Mudras

• Dhyana Mudra – Meditation Gesture
• Bhairavi Mudra – Shiva Gesture
• Hridaya Mudra – Heart Gesture
• Jnana Mudra – Knowledge Gesture
• Prana Mudra – Energy Gesture
• Yoni Mudra – Womb Gesture

Agochari Mudra – Nose Tip Gazing

Agocharam - beyond sensory perception, unknown or invisible

Nasi – nose

Agra - tip

Drishti – gazing

Sit in a meditative asana with the hands in dhyana mudra. Close your eyes. Relax the body. Open the eyes and become aware of the tip of the nose. You should be able to see inverted V. If this is not visible, you can start with a finger on the tip to get the focus right (a red dot on the tip of the nose can also be used to gain focus). Concentrate on this point for about 10 seconds. Breathe normally. Close your eyes again. Warm up your hands and cover your eyes to relax the eyes. Continue the practice for a few minutes.

Benefits :

1. Good for calming and stability of the mind as well as stress relief.
2. Eyes become strong and introspection is created.
3. Control over pranic energy
4. Awakening and balancing of mooladhara chakra.

Precautions:

Do not over strain the eyes. Do not overdo the exercise as nausea might be felt and if it’s done for too long one may get a headache.

Ashwini Mudra – Horse Gesture

This practice is also practiced in a variation of Sarvangasan – shoulder stand pose.

In a sitting position or an asana such as tadagasan become aware of the anal sphincter. Breathing normally contract and relax the anus, holding for up to ten seconds if comfortable. Practice for a few minutes or until tired. Make sure the contraction and relaxation is smooth and without strain.

Benefits:

1. Preparation for moola bandha.
2. Strengthens the muscles of the anus.
3. Helping to prevent anal incontinence.
4. Helps prevent constipation and haemorrhoids.
5. Helps to prevent prolapse of the rectum or uterus.
6. Helpful in pregnancy due to the above.
7. Helpful in postnatal recovery.
8. Prevents dissipation of prana.
9. Practicing in sitting position is a good alternative if one cannot practice sarvangasan for whatever reason eg. Pregnancy, high blood pressure etc,

Kaki Mudra–Crow Gesture

Kaki - crow

Sit in a meditative asana with the hands in chin or jnana mudra.

Make the mouth into a beak, with the tongue rounded, as in shitali.

Inhale slowly and fully. (It can be combined with Agochari and looking at the nose while inhaling).

Exhale while closing the eyes.

Repeat for a few minutes.

Benefits :

1. Stimulates digestive system. It is said that ‘your digestion system becomes like that of a crow’.
2. This mudra is good for removing age related symptoms. It will make you young.
3. Cools the body.
4. Calms the mind and release tensions.

Precautions:

Do not practice if there is glaucoma, low blood pressure, cough or cold.

For diabetic retinopathy or recent eye operation one should consult an expert before practicing.

Khechari Mudra – Tongue Gesture

Sit in siddhasana, or any other comfortable meditative position

Turn the tongue to touch the back of the palate. Breathe normally.

Variation :

This can be performed in Viparit Karni - Inverted Pose.

Benefits :

1. Good for thyroid
2. Strengthens the digestive system as it stimulates certain hormones and saliva.
3. Hunger and thirst are reduced.
4. When performed in inverted pose, it retains ojas (life nectar).
5. Improves meditation.
6. Good for sinus problems.
7. Awakens kundalini.

Precautions:

Mouth ailments may stop one from practicing this mudra.

Maha Mudra – Great Psychic Attitude

From sitting position, bend the left leg and sit on the heel. Keep the right leg out in front.

Hold toes of the right leg with both hands and keep the head facing forward.

Inhale with kaki and agochari mudra and bend the head a bit further back.

Hold the breath for as long as comfortable while applying khechari and shambhavi mudra, as well as moola bandha.

Exhale, close your eyes and straighten your upper body.

Practice from the other side

Practice a few rounds from both sides.

Benefits :

1. Increases pranic energy.
2. Removes energy blockages.
3. Creates heat in the body.

Precautions:

High blood pressure or heart complaints.

If eye diseases or recent eye operations, do not practice without an experts opinion.

Avoid during menstruation and pregnancy.

Manduki mudra - Frog Gesture

Sit in vajrasana with the heels on either sides of the buttocks and the toes pointing outwards. If this is uncomfortable then sit in vajrasana. Place the hands on the knees. Close the eyes and relax.

Move the tongue in front of the teeth with the mouth closed. The jaw should be relaxed. Start by moving the tongue to the left, right, up and down. Do this three times. Then rotate the tongue three times clockwise and three times anti-clockwise while touching the tongue to the mouth.

Benefits :

1. Mooladhara chakra is stimulated and the pranic energy flow is balanced.
2. Good for the digestion, increases appetite, as it increases saliva.
3. Face looks more attractive as the muscles of the face are relaxed.
4. Good for anti-ageing and for delayed growth of grey hair.
5. Good for throat and makes the tongue strong.
6. Affects the sense of taste and creates a divine sense of smell.
7. Stretches ankle, knees and hips.

Precautions:

Perform with caution if there are problems with the ankles, knees or hips.

Prana Invocation Mudra

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In a sitting position bring the hands in front of the lower belly, fingertips pointing towards each other, hands a little away from the body. Inhaling slowly bring the hands up over the belly, in front of the chest and up to the throat. Make sure not to touch the body. Holding the breath raise the arms up over the head, looking upwards then bring the hands back to the throat and exhaling slowly lower the hands down. Try to visualize and feel the movement of the prana moving up and down. Use ujjayi breathing if desired. When the arms are open focus on ajna chakra (the eyebrow centre) and sahasrara chakra (top of the head). Feel the prana entering the body. After practicing at least 7 times bring the hands in front of the body, palms facing each other and at a distance of 10-15 cms. Move the hands and try to feel the prana then place the hands on any part of the body to give more prana. Best to practice after pranayama.

Benefits :

1. Stimulates the prana within our body
2. Helps distribute prana in our body and to particular areas
3. Increases awareness of energy within our body
4. Creates peace, calmness and contentment.
5. Increases trust and connection in oneself and the universe

Shambhavi mudra – also called Bhrumadhya Drishti

Eyebrow Centre Gazing

Shambhavi – Wife of Shiva or Shakti

Bhru – eye

Madhya – centre

Drishti - gazing

Sit in padmasan, siddhasan, or in any other meditative position with hands in dhyana mudra. Close the eyes and relax the body.

Open the eyes and focus on the eyebrow centre. A big V should be seen. If the V is distorted one eye might not be focusing properly, this might be due to flexibility of the eyes. Fully concentrate on this point for about 10 seconds. Do not strain the eyes. Close the eyes if there is any discomfort.

Close your eyes. Warm up the hands and cover the eyes to relax the eyes.

Repeat the practice for a few minutes.

Benefits:

1. Good for stress relief and concentration of the mind.
2. Strengthens the eyes.
3. Awakening of Ajna chakra

Precautions

Do not practice if there is glaucoma. If there are any major eye problems consult with an expert before practicing.

Shanmukhi Mudra – Closing the Seven Gates

Shat – Six

Mukhi – openings

Sit in siddhasan or any comfortable sitting position.

Inhale, while performing kaki mudra as well as agochari mudra.

Hold the breath, close the eyes, and cover the ears with the thumbs, the eyes with the index fingers and the nose with the middle fingers. Press the upper lip slightly over the bottom lip with the ring and little fingers. Keep your focus on ajna chakra. (Moolha banda can be applied).

Remove the hands from the face and exhale with brahmari.

Inhale straight away again and practice these rounds for a few minutes.

Benefits:

1. Useful for managing anxiety and removing negative mental patterns.
2. Ajna chakra is stimulated.
3. Stimulates sensory organs and later stages sense withdrawal.
4. Brings about calmness, focus and introversion.
5. Increases sensitivity to subtle stimuli.
6. Great for facial muscles and appearance as the heat and prana of the hands and fingers stimulates and relaxes facial muscles.
7. Creates balance between the materialistic and spiritual aspects.

Precautions

If any pain is felt from performing the agochari mudra then avoid.

Place the fingers gently on the face.

For some people it can bring up strong emotions very fast and sometimes fear.

Viparit Karani Mudra - Inverted Psychic Attitude

Come into viparit karani pose. Close your eyes.

First focus on breathing with ujjayi breath.

Then focus on abdominal breathing.

Move on to awareness of the following chakras: vishuddi and manipura. Apply jiva bandha (tongue to top palate) or khechari mudra for the whole practice of viparita karani mudra.

While inhaling move awareness from manipura to vishuddi chakra and while exhaling move the awareness from vishuddhi to Manipur chakra. Continue with this movement 21 times.

Then move the awareness to the navel region, to the abdominal breathing and to manipura chakra.

Keep breathing with ujjayi and with abdominal breathing throughout the practice.

Benefits:

1. Stimulates the vishuddhi and manipur chakra and all the benefits of viparit karani practiced as an asana.
2. Creates sublimation of energy (from bottom to top of the body) and balances the pranic flow of energy.
3. Good for balancing the mind.

Precautions

High blood pressure, heart disease, neck or back pain. As per viparit karni, the asana.

Dhyana Mudra – Meditation Gesture

Place the hands on the knees. Turn the palms upward and touch the thumb to the top of the index finger. Let the fingers be relaxed.

Benefits:

1. Used for concentration of mind, peaceful state of mind. It prevents energy dissipation.
2. Stimulates mooladhara chakra.
3. Gives lightness and openness to receiving.

Bhairava Mudra – Shiva Gesture

Place the left hand under the belly, palm facing upwards. Place the right hand on top, palm facing upwards. Let the arms be relaxed and hands rest in the lap.

Benefits:

1. Balances left and right energies
2. Creates mental stability and focus

Hridaya Mudra – Heart Gesture

Place the hands on the knees, palms facing upwards. Bend the index finger and place it at the base of the thumb. One should be able to feel the pulse. Touch the thumb to the middle and ring fingers. Let the little finger be relaxed.

Benefits:

1. Helps redirect prana towards the heart, balancing the blood pressure and helping with heart problems.
2. Helps open the heart on a pranic and emotional level, releasing emotions and tensions.

Jnana Mudra – Knowledge Gesture

Place the hands on the knees. Turn the palms downward and touch the thumb to the top of the index finger. Let the fingers be relaxed.

Benefits:

1. Used for concentration of mind, peaceful state of mind. It prevents energy dissipation.
2. Stimulates mooladhara chakra
3. Increases introversion

Prana Mudra – Energy Gesture

Place the hands on the knees. Turn the palms downward and touch the thumb to the ring and little fingers. Let the fingers be relaxed.

Benefits:

1. Increases energy and prana in the body
2. Useful when there is tiredness or fatigue however avoid practicing before bed

Yoni Mudra – Womb Gesture

Bring the hands to the lap. Interlock the middle, ring and little fingers together. Press the thumbs and index fingers together. Move the thumbs and index fingers away from each other, forming a diamond shape.

Benefits:

1. Balances the left and right energies
2. Gives mental stability and improves focus
3. Increases prana and prevents dissipation
4. Invokes the primal energy in the mooladhar chakra