5 Mudras to enhance your yoga practice, pranayama

Yoga has been the part of life for centuries in India. It is believed that in India saints and sages practised yoga for spiritual awareness and enlightenment. Yoga does not simply exercise for our body it also keeps mind calm and induces spirituality in one's mind. In India, yogis and sages discovered by their experience different body posture with different breathing techniques help the body and mind to be healthy, relaxed and calm. These body postures are called yoga. Yogis also found that Mudras which are the part of Yoga, are the hand gestures which induces energy movement in our body and activates our brain and nerves.

Mudras are the part of Indian classical dance forms like Bharatanatyam, Kuchipudi, Kathakali, Kathak and Mudras in these dance form convey the expression of the song and express the emotions.

Five fingers denote Panchabhuthas, The thumb finger denotes Agni (Fire) thathva, index finger denotes Vayu (Air) thathva, middle finger denotes akasha (Space) thathva, ring finger denotes Prithvi (Earth) thathva and the little finger denotes Jala (Water) thathva. Mudras balance these five Panchabhuthas in our body. When these Panchabhuthas balanced in our body, our body will be in good health. When they are imbalanced our body prone to health disorders.

Mudras activate the energy flow in the body, it heals many ailments of our body by calming the nerves. Mudras are found to be very effective when they are practised with yoga asana practice.

Many mudras are practised with yoga postures. Mudras with yoga posture enhance the effect of yoga on our body. Simple mudras Namaskara mudra, Jnana mudra, nasika mudra, prana mudra, Vayu mudra are main mudras with yoga poses which can be practised daily.

Namaskara Mudra or Anjali Mudra

Namaskara Mudra is incorporated with many yoga asanas like Sury Namaskara, Vrukshasana. At the beginning of Surya Namaskara, we stand with Namaskara posture, that is standing in Namaskara pose. Meditation is practised with Namaskara Mudra. In India, it is a ritual to pray to God with Namaskara Mudra. It is also a custom in India that people greet others with Namaskara Mudra.

How to practice Namaskara Mudra

Sit in Sukhasana or padmasana or in any comfortable posture.

Then join both palms and hold them on the chest such that thumb finger touches your chest.

The tip of the fingers should touch the tip of the respective fingers. Close your eyes.

Then inhale and exhale slowly and keep the mind calm.

Sit in this posture for 10-15 minutes. Feel the calmness in your mind.

Benefits of Namaskara Mudra

This mudra activates Anahatha chakra and coordinates the right and left side of the brain.

This mudra balances the Panchabhuthas in our body.

This mudra helps to be patient and calm.

Regular practice of Namaskara mudra for 10-15 minutes a day induces positive vibration in our mind.

Jnana Mudra

The word Jnana is derived from Sanskrit. It has the meaning of knowledge or awareness. Jnana Mudra is the gesture of hand to attain knowledge. Two Panchabhuthas Agni thathva and Vayu thathva are involved in this Mudra. The thumb finger denotes Agni thathva and index finger denotes Vayu thathva.

Meditation is practised with this Jnana Mudra and hence it is also known as dhyana Mudra. Many gods and goddesses portrayed in this Mudra which shows the importance of this Mudra. Goddess Saraswathi always portrayed in this hand gesture as she is believed the Goddess of knowledge.

How to practice Jnana Mudra

Sit in Sukhasana or Padmasana or in any comfortable posture with a relaxed body and mind.

Place your hands on your thighs with palms facing the sky.

Then join thumb finger and index finger such that tip of the fingers touch each other.

Let the other three fingers straight.

Now close your eyes and inhale and exhale slowly.

Concentrate on breathing and feel the calmness in your mind.

Benefits of Jnana Mudra

This Mudra allows the energy circulation in our body.

It improves the concentration of our mind and boosts memory.

It makes us relaxed and helps to have good sleep.

It helps to awaken our inner-self.

Jnana Mudra can be practised 10- 15 minutes daily, morning and evening. It is always better to practise this Mudra in sun rising time.

Prana Mudra

The thumb, ring finger and little finger are joined in this Mudra. Thumb denotes Agni thathva, ring finger denotes Prithvi thathva and little finger Jala thathva. These three Panchabhuthas are balanced when we practice this Mudra.

How to practice Prana Mudra

Sit in Sukhasana or in any comfortable posture and be calm.

Place your both hands on your thighs such that palms facing the sky.

Then join the tips of the thumb, ring finger and little finger.

Close your eyes and stay calm.

Slowly inhale and exhale.

Observe the breathing pattern and feel the effect on your body.

Be in this Mudra for 10-15 minutes.

Benefits of Prana Mudra

This Mudra enhances the energy movement in our body.

It treats insomnia when it is followed by a yoga asana practice.

It reduces anxiety and stress and calms down the mind.

Nasika Mudra

This Mudra is incorporated with pranayama practice. Anuloma and vilom pranayama or nodi shodhana pranayama is practised with Nasika mudra. Nostrils are alternately closed and opened during pranayama with this mudra.

How to practice Nasika Mudra

Sit in Sukhasana or in any comfortable position.

Rest your hands on your thighs such that palms rest on knees with facing the sky.

The left hand is with Chinmudra and raise your right hand.

Fold the index and middle finger and touch the base of the thumb with both fingers.

Keep ring finger and little finger straight.

Close your right nostril with the thumb gently and exhale through the left nostril.

Then slowly open the right nostril and close the left nostril with the ring finger and inhale through the right nostril.

Repeat this 10-15 count in the beginning and slowly increase the count.

Benefits of nasika mudra

Nasika Mudra coordinates the work of the left and right side of the brain.

Nasika Mudra with pranayama avoids cell ageing and strengthens the respiratory system. It improves concentration and relaxes our mind.

It maintains our mind relaxed and relieves from stress and anxiety.

Vayu Mudra

Vayu Mudra involves thumb and index finger which represents Agni and Vayu elements of Pachabhutha. This Mudra balances the movement of air in our body and regulates and controls air-related problems of our body like bloating, gout, arthritis and other ailments.

How to practice Vayu Mudra

Sit in Sukhasana or in any comfortable position.

Rest your hands on your thighs such that palms rest on knees with facing the sky.

Then bend the index finger such that tip of the index finger touches the base of the thumb.

Next place the thumb over the index finger.

Let the other three fingers straight.

Stay in this Mudra for about 15-20 minutes.

Benefits of Vayu Mudra

As Vayu Mudra regulates the air movement in our body, it relieves from bloating problem.

Formation of gas in the stomach is avoided and eases the digestion.

It relieves from other digestive disorders.

This Mudra decreased the symptoms of arthritis and knee joint and other joints pain.

Practising this Mudra in Vajrasana after taking food, helps the digestion.

Rules to follow when practising Mudras

You can practice Mudras in sitting position, standing position or laying down. You can sit in Sukhasana, Vajrasana, Padmasana or you can also sit on a chair.

Do not stiffen or too rigidly touch your fingertips, keeps the fingers relaxed.

Keep your mind relaxed while practising Mudras and breathe rhythmically.

You can practice these Mudras any time of the day except just before and after food taken.

Practice Mudras with both palms except nasika Mudra.

Regular practice from 20-30 minutes is beneficial.

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The opinions expressed herein are authors personal opinions and do not represent any one's view in anyway, do not use this information to diagnose or treat your problem without consulting your physician. Remedies here mentioned are used for ages may not be clinically proven.

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