In most cases, yoga is perceived as a combination of stretching exercises and breathing techniques for calm and relaxation. A typical yoga session introduces us precisely to these practices, and while we may enjoy their benefits, the deeper and truer understanding of yoga often remains in the background.
Although yoga poses are skillfully designed to influence all systems of the body, and breathing techniques bring awareness to the connection between body and mind, yoga is much more than what meets the eye. As we study and practice yoga, we gradually begin to feel its subtle effect on the body, mind, and consciousness. A lesser-known but equally subtle and independent branch of yoga is Yoga Tattva Mudra Vigyan – the science of yoga mudras.
Entirely distinct and based on Ayurvedic principles, yoga mudras are understood as a healing modality. In Sanskrit, the word mudra translates as "gesture" or "attitude." A mudra can involve the whole body or simply a position of the hands. When practiced in combination with yogic breathing techniques, mudras stimulate the flow of prana in the body, activating different areas involved in the respiratory process. By directly influencing the nervous system, mudras form a complex connection with instinctive brain patterns and affect subconscious reflexes. Inner energy is first balanced and then redirected, impacting the sensory organs, glands, veins, and tendons.
Add a New Dimension to Your Yoga Practice
There are many interpretations of the different finger positions. Whether viewed as aspects of personality, the three gunas, the mind, intellect, ego, illusion, or karma – they remain somewhat mysterious. What matters is that they have a positive effect on perception and health. The main texts describing the benefits of mudras are the Hatha Yoga Pradipika and the Gheranda Samhita. The Hatha Yoga Pradipika describes 10 mudras, while the Gheranda Samhita lists 25.
Some yoga mudras come to us naturally – by simply touching our fingers together, we can influence our mindset and perception and, through our inherent energetic power, heal the body.
There is a direct connection between mudras and the five elements of the body. According to Ayurveda, diseases are caused by imbalances in the body, which in turn arise from a deficiency or excess of any of the five elements. Our fingers embody the characteristics of these elements, each performing a specific and vital function in the body. In essence, fingers are like electrical circuits. Practicing mudras regulates energy flow and influences the balance of air, fire, water, earth, and ether – thereby promoting healing.
Yoga mudras can be easily practiced while sitting cross-legged in Vajrasana or Lotus Pose, or even comfortably seated in a chair. It’s best to accompany the simpler mudras with Ujjayi breathing. Here are some basic yoga mudras you can effortlessly try and feel their effects:
Chin Mudra
Gently touch the tip of the thumb and index finger together, keeping the other three fingers extended.
The thumb and index finger should touch lightly, without pressure.
Keep the remaining three fingers as straight as possible.
Rest your hands on your thighs, palms facing upward.
Observe the flow of breath and its effect on the body.
Benefits of Chin Mudra:
Enhances concentration and focus
Increases energy in the body
Reduces lower back pain
Improves sleep
Chinmaya Mudra
The thumb and index finger form a ring, and the remaining three fingers are curled toward the palm.
Rest your hands on your thighs, palms facing upward, and take deep Ujjayi breaths.
Observe the breath and how it affects your body.
Benefits of Chinmaya Mudra:
Improves the flow of energy in the body
Stimulates digestion
Alleviates headaches
Adi Mudra
The tip of the thumb touches the base of the little finger, while the remaining fingers gently wrap around the thumb, forming a soft fist.
Place your hands with palms up on your thighs and continue deep breathing.
Benefits of Adi Mudra:
Calms the entire nervous system
Increases oxygen flow to the brain
Expands lung capacity
Brahma Mudra
Both hands are in Adi Mudra, with the knuckles touching and palms facing upward, place your hands at navel level and maintain deep, rhythmic breathing.
Take at least twelve breaths in each mudra and observe the flow of energy in your body.
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