Guhyam brahma tadidam braveemi. Nahi maanushaa shreshthataram hi kin chit.

(No visible or invisible power can compare with the enormous inherent power possessed by man) What are Mudras? How do we define them? Where and how Mudras originated Mudras in Therapy A Scientific look YOGA TATVA mudra vigyan Most commonly known mudras and how they affect the body What are Mudras? How do we define them? As per Eastern philosophies and culture and Yogic practices, 'Mudras' are systematic hand gestures. Literally, Mudra in Sanskrit means a posture/seal. More deeply, "closed electrical circuits" of the subtle channels in physical and etheric bodies are also known as 'Mudras'. Some Western writers have defined 'Mudra' as mystic hand gestures used to focus subtle energy, transmit teachings through symbols and confer psychic protection. Chogyam Trungpa says Mudra is "a symbol in the wider sense of gesture or actionAlso it is a symbol expressed with the hands to state for oneself and others the quality of different moments of meditation." Leaving aside the complex definitions offered by various people and sects, we will summarise to say that: Mudras are a non-verbal mode of communication and self expression consisting of hand gestures and finger postures. They retain the efficacy of the spoken word. It is an external expression of inner resolve, suggesting that such non verbal communications are more powerful than the spoken word. In Yoga mudras denote the finger and hand gestures and movements used in the performance of dances, rituals and rites and while engaging in spiritual exercises such as meditation. Mudras symbolically express inner feelings and inner psychological states. They also generate various qualities such as fearlessness, power, charity and peace in the practitioner and to on-lookers. The Gherand Sanhita and the Vajrayana Tantra advise that the Mudras are capable of bestowing great powers and psychic abilities called "Siddhies" on their practitioners, hence, their knowledge should not be conveyed to those steeped in sin, to those that are not true to their word, to the skeptics and non believers, to heretics and insincere persons and those who do not observe the precepts. Mudras have therefore always been considered an esoteric science and even as of date there are thousands of Mudras that are not available to the uninitiated (like in the Chen Yen Buddhism or True Buddha Schools). However, besides the mudras providing spiritual gains, there are mudras which are likewise of tremendous value in therapy. Constant researches by the dedicated have brought a large number of these to the fore although we still seem to be

These mudras are grounding and can help with anxiety, stress, fear, insecurity, depression, and constipation..

Ganesha Mudra Linga Mudra Mahasirs Mudra Marma Mudra Pascima Mudra Pushan Mudra GANESHA MUDRA (Elephant-Headed God)

Ushas Mudra Uttabodhi Mudra Vajrapradama Mudra Varuna Mudra Vishuddha Mudra Yoni Mudra

Cross index finger over middle finger on each hand and touch tips of index fingers together; Press palms, ring and little fingers flat against one another Hold hands at heart with fingers pointing away Benefits - Stimulates digestion & metabolism, grounding Practice Tips - Use when feeling anxious or unable to process Contraindications - Pregnancy Back to Top

LINGA MUDRA (Potency) Clasp hands with right thumb on top; hold left thumb with right thumb and index finger Hold in front of abdomen Benefits - Stimulates digestion & immunity

Practice Tips - Use when you have a cold or are constipated Back to Top

MAHASIRS MUDRA (Great Head) Curl ring finger into palm; bring together tips of thumb, index & middle fingers; extend the little finger Rest hands with palms up Benefits - Draws energy down from head, draws awareness inward

Practice Tips - Use when you have head congestion or over-active thoughts Back to Top

MARMA MUDRA (Joints)

Right Hand: Touch tip of thumb and ring fingers together, extend all others Left Hand: Touch tips of thumb and middle fingers together, extend all others Rest hands with palms up Benefits: Draws energy into the joints Practice Tips - Good for arthritis Back to Top coming soon

PASCHIMA MUDRA (Back of Body) Right Hand: Touch tips of thumb, middle and little fingers together, extend all others Left Hand: Press thumb on top of index finger nail, extend all others Benefits - Draws energy into the back of the torso & head Rest hands with palms up Practice Tips - Good for back pain

Contraindications - Headache Back to Top

PUSHAN MUDRA () Right Hand: Touch tips of thumb, index & middle fingers together, extend all others Left Hand: Touch tips of thumb, middle & ring fingers together, extend all others Rest hands with palms up Benefits - Activates relaxation response, stimulates digestion Practice Tips - Use when stressed or upset stomach

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USHAS MUDRA Clasp hands together and rest right thumb over the left thumb Hold hands at abdomen Benefits - Release endorphins Practice Tips - Use with low immunity or cancer Contraindications - Low blood pressure

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UTTABODHI MUDRA Clasp hands together and press index fingers togehter nad thumbs together Press hands against sternum, thumbs down Benefits - Draws energy into torso Practice Tips - Use with respiratory conditions

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VAJRAPRADAMA MUDRA (Trust) Clasp fingers and open palms toward heart; point thumbs upwards Hold in front of heart Benefits - Builds confidence, security, opens the heart very gently Practice Tips - Use when frightened or anxious

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VARUNA MUDRA (Water) Curl little finger of right hand into palm and hold in place with right thumb; wrap left fingers around back of righ thand and press left thumb over right thumb Benefits - Balances water in body Practice Tips - Use when dehydrated or bloated

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VISHUDDHA MUDRA (Throat) Pres thumbs onto sides of ring finger at middle joint, extend all others Rest hands with palms up Benefits - Activates and purifies the throat Practice Tips - Use for blocked speech, thyroid imbalance Contraindications - High blood pressure, stroke

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YONI MUDRA (Womb) Clasp fingers inside palms, press index fingers together and press thumbs together Benefits - nourishes female reproductive system Practice Tips - Use for cramp, menopause or other reproductive issues Contraindications - Pregnancy

Back to Top Mudra Index: Healing - Meditating - Grounding - Energizing - Therapeutic Index 5

This information is adapted from Professional Yoga Therapist Manual, Integrative Yoga Therapy, Joseph LePage, 2007. For more information on Mudras, please visit the Library. MUDRAS FOR MEDITATION: This group of mudras can be helpful during quiet meditative moments and can help with anxiety, stress, balancing the emotions, integrating mind and body and overactive mind.

Anjali Mudra Avhana Mudra Bhairava Mudra Hakini Mudra Jnana Mudra Garuda Mudra

Kapota Mudra Mandala Mudra Padma Mudra Pushpaputa Mudra Samputa Mudra

ANJALI MUDRA (Prayer) Press the hands together gently leaving a small hollow space between palms; hold hands over the heart and draw the forearms parallel to floor Benefits - Invokes connection between our light and the light within others

Practice Tips - Use to honor yourself or another person, also helpful for anxiety Back to Top

AVHANA MUDRA (Receiving) Place palms beside each other, little fingers touching, press thumbs into base of index finger, hold other fingers together; place hands at solar plexus Benefits - Increases ability to receive, respiration

Practice Tips - Use with difficulty accepting help from others Back to Top

BHAIRAVA MUDRA (Bliss) Rest cupped left hand in cupped right hand; rest hands in the lap Benefits - Induces a feeling of surrender and peace Practice Tips - Use when feeling fear or

anxiety

Contraindications - Low blood pressure Back to Top

HAKINI MUDRA (Hand) Touch the tips of all fingers together and sense the energetic connection between the fingers and palms Benefits - Engages the witness consciousness, directs breath into the entire body Practice Tips - Use when suffering from "monkey mind"

coming soon

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JNANA MUDRA (Wisdom)

Touch the tips of thumb and index fingers toether, extend middle, ring and little fingers; rest backs of hands on thighs Benefits - Helps with concentration and meditation, helps to calm circular thougts Practice Tips - Use when suffering from "monkey mind", stress, fear and anxiety Back to Top

coming soon

GARUDA MUDRA (Eagle) Cross the left wrist in front of the right and interlace the thumbs together, splay the other fingers over the upper chest Benefits - Balances the right and left sides of the body, creates a sense of freedom Practice Tips - Use when you feel stuck

Contraindications - High blood pressure use caution and monitor Back to Top

KAPOTA MUDRA (Dove) Begin in Anjali Mudra Create space between plams keeping finger tips, thumbs and heels of hands together; hold at the heart Benefits - Activates the heart center Practice Tips - Use when depressed

Contraindications - Headache Back to Top

MANDALA MUDRA (Circle) Rest cupped right fingers in cupped left hand, gently touch tips of thumbs together creating a circle; sense the energy within this mandala Benefits - Encourages the meditative state

Practice Tips - Use when feeling overly emotional Back to Top

PADMA MUDRA (Lotus) Place hands together at the heart, keep thumbs and little fingers together, open other fingers and create cup shape between palms Benefits - Elevates heart energy, integrates body and mind

Practice Tips - Use yo heal your emotional heart Back to Top

PUSHPAPUTA MUDRA (Offering) Cup hands with little and ring fingertips together creating a bowl shape Benefits - Compassion, generosity, giving

Practice Tips - Use as an offering to a loved ones Back to Top

SAMPUTA MUDRA (Hidden Treasure) Cup hands with left underneath right, create a hollow space between palm; hold hands in front of torso Benefits - Acknowledges the gifts you carry within

Practice Tips - Use when difficult to balance giving with receiving Back to Top Mudra Index: Healing - Meditating - Grounding - Energizing - Therapeutic Index

MUDRAS FOR GROUNDING: These mudras are grounding and can help with anxiety, stress, fear, insecurity, depression, and constipation.

Adhi Mudra Adho Merudanda Mudra Apana Mudra Bhu Mudra ADHI MUDRA (Anxiety)

Gupta Mudra Maha Sacral Mudra Prithivi Mudra

Make a soft fist with the thumb tucked inside; rest on Benefits - Calms nervous system, facilitates breath in Practice Tips - Use when feeling anxious or insecure Contraindications - Low blood pressure Back to Top

ADHO MERUDANDA MUDRA (Downward Staff) Make a fist and extend thumb up, keeping gentle pressure of fingernails against palm Rest hands on thighs palms down Benefits - Activates prana in the pelvis and low back Practice Tips - Use when feeling depressed, or have digestive issues (both constipation and diarreha)

Contraindications - Low blood pressure Back to Top

APANA MUDRA (Grounding Energy) Touch tips of thumb, middle and ring fingers together, extend index and little fingers; rest back of hands on thighs Benefits - Eliminates toxins from the body, creates a sense of calm Practice Tips - Use when you need to feel safe and tranquil

Contraindications - Low blood pressure Back to Top

BHU MUDRA (Grounding Energy) Curl ring and little finger into palm, secure with thumb, extend index and middle fingers into V shape; point fingers toward the ground Benefits - Activates downward flowing energy in body

Practice Tips - Use when constipated or to ground Back to Top

GUPTA MUDRA (Protected)

Interlace fingers inwards towards palms, cross right thumb over left and hold in front of abdomen Benefits: Stimulates immunity & sexual energy Practice Tips - Use to feel grounded and protected

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Contraindications - Auto-immune disorders Back to Top

MAHA SACRAL MUDRA (Great Sacrum) Touch tips of thumbs and little fingers together, then touch the thumbs, little, and ring finger tips of both hands together; extend index and middle fingers, pointing fingers downward in front of lower abdomen Benefits - Activates breath in the pelvis, aids digestion and emotional processing Practice Tips - Use to feel calm and grounded, also helps to process emotions

Contraindications - Pregnancy Back to Top

PRITHIVI MUDRA (Earth) Touch the tips of the thumb and ring finger together, extend the index, middle, and little fingers; rest back of hands on thighs Benefits - Balances energy of lower abdomen Practice Tips - Use when feeling stressed or constipated

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Mudra Index: Healing - Meditating - Grounding - Energizing - Therapeutic Index MUDRAS THAT ENERGIZE: These mudras are energizing and can help to with low metabolism, lethargy, depression, negative thought patterns, lack of self confidence and low self-esteem.

Anushasana Mudra Kali Mudra Kubera Mudra Palli Mudra Prana Mudra

Shivalingam Mudra Surya Mudra Matangi Mudra Merudanda Mudra Urdhva Merudanda Mudra

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ANUSHASANA MUDRA (Direction) Curl middle, ring, and little finger into palm, secure with thumb, extend index finger; rest back of hands on thighs Benefits - Activates prana into proximity of limbs, especially arms

Practice Tips - Use to feel expansiveness of your breath Back to Top

KALI MUDRA (Transformation) Interlace middle, ring and little fingers with index fingers pointing upward; left thumb crossed over right; hold hands in front of chest Benefits - Activates energy in the upper chakras Practice Tips - Use to break through negative thought patterns

Contraindications - Beginners Back to Top

KUBERA MUDRA (Wealth) Curl ring and little finger into palm; touch tip of thumb to tip of index and middle fingers; rest backs of hands on thighs Benefits - Increases metabolism Practice Tips - Use when feeling a lack of confidence or will power

Contraindications - High blood pressure and heart disease Back to Top

PALLI MUDRA (Shelter) Touch the tips of the thumb and ring finger together, cross the index finger in front of the middle finger, extend the little finger; rest back of hands on thighs Benefits - Draws awareness inward, opens the heart and throat Practice Tips - Use when feeling lethary, low self-esteem

Contraindications - Anxiety, Hyperthyrodism Back to Top 12

PRANA MUDRA (Energizing) Touch tips of thumb, ring, and little fingers together, extend index and middle fingers into V shape Benefits - Activates upward flowing prana in body Practice Tips - Use to feel lightness and more energized in the body. Try holding arms overhead and pointing up at the sky

Contraindications - Anxiety Back to Top

SHIVALINGAM MUDRA (Sacred Creation) Place left palm up, place right fist with thumb extended upwards in left palm; press elbows forward Benefits - Energizing, connection to personal power

Practice Tips - Use whenever you feel lethargic or pushed around Back to Top

SURYA MUDRA (Sunlight) Curl tip of the ring finger into the base of the thumb and press thumb on top, extend index, middle and little fingers; rest back of hands on thighs Benefits - Activates energy at the solar plexus, stimulates metabolism, lengthens breath Practice Tips - Use when feeling a lack of energy

Contraindications - High blood pressure Back to Top

MATANGI MUDRA (Inner Power) Interlace the fingers together and extend the middle fingers upwards, hold in front of the chest Benefits: Activates solar plexus and digestion Practice Tips - Use when feeling low energy or low enthusiasm

Contraindications -High blood pressure Back to Top 13

MERUDANDA MUDRA (Spine) Make a fist and extend thumb up, keeping gentle pressure of fingernails against palm Rest hands on thighs with thumbs pointing up Benefits - Activates the prana in the center of the chest, warms the body Practice Tips - Use whenfeeling low energy, or with sluggish digestion

Contraindications - High blood pressure Back to Top

URDHVA MERUDANDA MUDRA (Upward Facing Staff) Make a soft fist and extend thumb away from palm; Lightly press fingernails into the palm; rest back of hands on thighs with thumbs pointing away from each other Benefits - Energizes nervous system Practice Tips - Use when feeling lethargic or depressed

Contraindications - High blood pressure Back to Top Mudra Index: Healing - Meditating - Grounding - Energizing - Therapeutic Index

THERAPEUTIC MUDRA INDEX: Use the following index to find mudras that can be helpful for specific physical ailments and emotional symptoms. ANXIETY - Adhi Mudra - Anjali Mudra - Bhairava Mudra - Ganesha Mudra - Jnana Mudra - Vajrapradama Mudra FATIGUE - Prana Mudra FERTILITY - Yoni Mudra (women) - Merudanda Mudra FLATULENCE 14 LOW BLOOD PRESSURE - Merudanda Mudra LOW SELF-ESTEEM - Adho Merudanda Mudra - Palli Mudra - Vajrapradama Mudra

- Pushan Mudra ARTHRITIS - Marma Mudra - Prithivi Mudra ASTHMA - Uttabodhi Mudra AUTO-IMMUNE DISORDERS - Anjali Mudra - Bhairava Mudra BACK PAIN - Pascima Mudra BLOATING - Varuna Mudra CANCER - Ushas Mudra COLDA/FLU - Linga Mudra CONSTIPATION - Adho Merudanda Mudra - Apana Mudra - Prithivi Mudra - Maha Sacral Mudra DIARRHEA - Adho Merudanda Mudra EMOTIONAL ISSUES - Ganesha Mudra - Mandala Mudra - Padma Mudra - Pushan Mudra HEADACHES - Mahasirs Mudra HEART DISEASE - Anjali Mudra - Bhairava Mudra HIGH BLOOD PRESSURE - Adhi Mudra HYPOTHYROIDISM - Prana Mudra - Visuddha Mudra JOINTS - Marma Mudra - Maha Sacral Mudra - Varuna Mudra LETHARGY - Dhyana Mudra - Kubera Mudra - Matangi Mudra - Merudanda Mudra - Palli Mudra - Shivalingam Mudra - Surya Mudra - Uttabodhi Mudra - Vajrapradama Mudra MENOPAUSE - Yoni Mudra NAUSEA - Pushan Mudra NEGATIVITY - Kali Mudra PROSTATE HEALTH - Maha Sacral Mudra SINUS ISSUES - Mahasirs Mudra SPEECH - Kapota Mudra - Visuddha Mudra STRESS - Jnana Mudra - Prithivi Mudra - Pushan Mudra VISION - Kapota Mudra - Prana Mudra

Mudra Index: Healing - Meditating - Grounding - Energizing - Therapeutic Index

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