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Mudras Mudras
are gestures or bodily positions that can cause an alteration in the
body’s vital energy. The word mudra comes from the Sanskrit word for
‘seal’, which allows us to direct prana to different areas of the body.
As Hatha yoga practice helps to increase the prana within the body,
using mudras and bandhas enables us to use this prana correctly.Meditation Mudras
Anjali Mudra This
mudra is also known as Atmanjali Mudra. It is often used as a greeting
or thank you. It is a reminder to focus on your centre. It can be used
to start and end a period of meditation. - Practice
by gently placing the hands together in prayer position towards the
chest. The gentle pressure of the palms can help to balance the left and
right sides of the body.
- By pressing the thumbs into the sternum it helps to focus on the heart centre.
- It is also good to practice between rounds of Surya Namaskara.
Dhyani MudraThis is also a good mudra to use for meditation and contemplation.- Place the left hand on top of the right with the tips of the thumbs touching.
- Symbolically, the hands represent an empty bowl, receptive to contemplative thought.
Bhairava & Bhairavi Mudras This mudra is similar to Dhyani Mudra in the fact that it symbolises an empty bowl, helping the focus the mind.- Place the right hand on top of the left with the thumbs resting on one another. This is Bhairava mudra representing Shiva.
- Place the left hand on top of the right with the thumbs resting on one another. This is Bhairavi Mudra representing Shakti.
Sanmukhi Mudra This mudra allows all our sense organs to rest as we turn our gaze inwards. It is also known as yoni mudra.- In a comfortable seated position place the thumbs on the ears so that you can block the sound.
- Place your index fingers over your eyes and touch the sides of your nostrils with your middle fingers.
- Place the ring and little fingers above and below your lips so that you symbolically cover your mouth.
- Keep the elbows raised and breathe steadily. Be aware of the silence.
- When you want to finish, relax the arms and sit in a quiet meditative position.
Pranayama Mudras
Chin Mudra This mudra directs and encourages abdominal breathing. It is useful when practicing pranayama. It can be translated as a Gesture of Wisdom.- Curl the thumb and first finger so that the tips gently touch. Keep the other three fingers straight.
- When the palm is facing upwards it is known as Chin Mudra.
- When the palm is faced down it is known as Jnana Mudra.
Chinmaya Mudra This mudra encourages intercostal breathing through expanding the sides of the ribcage. It can be translated as the Seal of Manifested Consciousness.- Curl
the thumb and first finger so that the tips gently touch. Keep the
other three fingers down so that their tips touch the palm of the hand.
Adhi Mudra This hand gesture encourages clavicular breathing through the expansion of the upper part of the lungs. - Make a fist by folding the thumb and covering it with the fingers.
Brahma Mudra This
mudra encourages deep and full breathing and is useful when practicing
the full yogic breath. It is useful to the note the difference when
practicing pranayama techniques with and without the mudras. They do
tend to change the focus of the breath.- Make fists with the thumbs tucked in and bring the knuckles together.
- Place the hands so that the palms face up just level with the abdomen.
- When the knuckles touch it activates the energy meridians of the hands.
- While
you practice observe each inhalation, beginning in the abdomen, moving
towards the rib cage and then to the upper region of the chest.
- As you exhale, feel the gentle contraction as the flows out of the lungs and the nostrils.
Internal Energy Locks
There
are various techniques in Hatha yoga that have an effect on the
internal energy (prana) within the body. When stimulated this energy
flows around the body. The bandhas are a way to control this energy.
The
meaning of the word bandha is ‘to lock’. This is exactly what the
bandhas aim to do, lock the prana (within the body). They are an
important part of yoga, as when your practice deepens the bandhas help
to utilise the energy created to gain the maximum benefit. All of the
bandhas involve muscular contractions, as well as working with the
internal organs, the nervous system and the endocrine system. As such
they can help various disorders within the body.
Abdominal Lock (Uddiyana Bandha)
This
lock is an inward pull of the abdominal muscles. It is practiced on a
full exhalation when the lungs are empty. When practicing asanas, the
contraction of the abdominal muscles provides stability for the core of e
body and helps to protect the spine. For a milder version of uddiyana
bandha, practice controlling the lower abdominal muscles when performing
asanas. Concentrate on keeping the area between the pubis and the navel
pulled in towards the spine. The full abdominal lock helps not only to
tone the abdominal region but also to help the digestive system.
- Stand
with the feet hip width apart with the knees slightly bent and gently
lean forwards. Place your hands on your thighs and as you tuck your
tailbone under begin to round the spine.
- Exhale fully and hold the breath out. Then lower the chin towards the chest.
Preress
the hands into the thighs and draw in the diaphragm so that your
abdominal area is being sucked inwards and upwards. Focus on letting the
rib cage expand. Hold for a few seconds. When you need to inhale soften the abdomen and gently inhale. Stand up a breath normally. Repeat a few more times.
Root Lock (Mula Bandha)
Mula
bandha is performed by contracting the perineal muscles, which are
located between the anus and the genitals. The root lock controls apana
which is the downward moving energy that is located in the lower
abdomen. It helps to prevent prana escaping downwards. It is used a lot
in the practice of Ashtanga yoga as it builds internal heat in the body.
The practice of mula bandha helps to balance the symapathetic and
parasympathetic systems, and helps the reproductive system.
- Begin
by contracting and pulling up in the pelvic floor area. (The area
between the anus and the genitals). At first it is difficult to locate
this area but with practice it becomes easier.
- It is easier to practice on an exhalation in a seated position.
- As you become more proficient begin to use the root lock in asanas. Especially during forward bends and standing poses.
Chin Lock (Jalandhara Bandha)
Jalandhara bandha helps to regulate the flow of prana in the throat region. It states in the Hatha Yoga Pradipika , ‘chin lock destroys old age and death and stops the downward flow of the nectar into the fire of life’. Chin
lock is practiced a lot in pranayama where the breath is held
(kumbaka). It helps to regulate the flow of prana to the head region and
helps prevent disorders in this area, such as headaches, dizziness,
eye, ear and throat problems.
- Inhale deeply then lower the chin into the notch between the collarbones. Try and maintain length in the spine.
- It changes the shape in the throat and slows the breathing down. Bend the neck naturally without straining.
- Hold for a few breaths then allow the neck to straighten and allow the breath to return to normal.
The Great Lock (Maha Bandha)
Maha
bandha is a combination of the three bandhas, uddiyana, mula and
jalandhara. It can be used during pranayama practice and also in
meditation.
- Practice a few rounds of uijjayi breathing.
- Exhale fully and apply mula bandha, uddiyana bandha and jalandhara bandha.
- Hold for a few seconds then slowly release the bandhas, raise the chin and inhale.
- Repeat the process a few more rounds then sit quietly and focus on the breath.
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