Mudras for Pranayama

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Mudras for Pranayama

Mudra is a Sanskrit word that translates to “attitude” or “symbolicgesture”. There are many mudras associated with yoga. Thosementioned here are meant to affect the subtle, energetic body andare primarily used during pranayama practice. Their energeticeffects also work on a subtle level of the mind and attitude.

With this writing we are referring to mudra as hand gesture, yet

any specific position of the body can also be considered a mudra

if the intention is to influence the mind body connection on an

energetic level. Mudras are part of a system in meditation

whereby energetic circuits within the network of “nadis” are linked to enhance life

energy !Mudras for Pranayama

Mudra is a Sanskrit word that translates to “attitude” or “symbolic gesture”. There are many

mudras associated with yoga. Those mentioned here are meant to effect the subtle, energetic

 body and are primarily used during pranayama practice. Their energetic effects also work on asubtle level of the mind and attitude.

(Color illustration by Laramie Sasseville)

With this writing we are referring to mudra as hand gesture, yet any specific position of the body

can also be considered a mudra if the intention is to influence the mind body connection on anenergetic level. Mudras are part of a system in meditation whereby energetic circuits within the

network of “nadis” are linked to enhance pranic flow !see kundalini shakti and  pranayama".

We#ll be discussing a few key mudras here and how they influence and enhance pranic flow

during pranayama or meditation.

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*Mudras should be held in a relaxed way without tension. 

Vishnu Mudra !hand gesture of Lord Vishnu" This is one of the hand gestures used to alternate

the breath through the nostrils during $adi Shodana !see pranayama". %n this mudra the righthand is used as it is associated with giving while the left is associated with receiving. &owever if 

for whatever reason you need to use your left hand during practice that is fine. The thumb and

fingers rest lightly 'ust above the nostrils so very little movement is needed to close each sideduring practice.

  Vishnu Mudra

Chin Mudra ! psyhi gesture of onsiousness" This mudra is used in either seated meditation

or pranayama such as u!!ayi. The hands rest on knees or thighs facing down. This (esture has a

grounding effect on the mind.The middle finger, ring, and little finger represent the three classic

)ualities of all of nature !the Three (unas". The middle finger symboli*es sattva, ( purity, wisdomand true understanding" the ring finger rajas, !action, passion and movement" and the little finger 

tamas, !inertia, lethargy and darkness". +lassically the yogi is meant to transcend these states, progressing from darkness into light and from ignorance to wisdom.

Chin Mudra 

Jnana Mudra ! psyhi gesture of "nowledge" %n nana mudra the hands are placed on the knees

in seated meditation with the palms facing up. This mudra gives a feeling of spaciousness andhas a subtle uplifting effect on the body and mind. %n both +hin and nana mudra the connection

made by the thumb and inde- figure is said to create a kind of circuit by connecting the terminus

of certain nadi thus recirculating the body#s vital energy.

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Jnana Mudra

Chinmaya Mudra ! gesture of awareness" This mudra is said to influence the prana in thethoracic area of the body.

Chinmaya mudra

Aadi Mudra ( primal or first gesture " This mudra is made by curling the fingers around the

thumb making a very light fist. %t has a soothing influence on the mind and is said to positivelyinfluence breathing. /adi mudra can be very useful in savasana at the end of asana practice to

)uiet the nervous system.

Aadi Mudra

Brahma Mudra ! gesture of all#pervading onsiousness" This mudra is done and the fingerswrapped around the thumbs and the knuckles of both hands pressed together. The hands are then

lightly pressed against the pubic bone. 0rahma mudra helps to stimulate a full breath in

 pranayama practice.

Brahma Mudra

Bhairava and Bhairavi Mudra ! fiereaspet of Shiva and Sha"ti" When the right hand is placed

on top it is the Shiva aspect, $hairava. When the left is on top it is $hairavi, the Shakti aspect1consciousness and manifestation.

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Bhairavi Mudra

Prana Vayu Mudras !vital air gestur es, not pitured) %n the science of /yurveda the )ualities of the “five elements” or panha bhutas of earth, water, fire, air and ether are connected to and

represented by prana vayus !see The 2ive 3ranas and +hakras". These energies are symboli*ed

 by the five fingers of the hand1 the thumb represents fire, the inde- finger is air, the middle finger is ether and the ring finger is earth while the little finger is water.

The following five mudras are thought to directly influence the “five vital airs” or  prana vayus in

the physical body. With each mudra, the corresponding vayu is believed to be stimulated and

 bring a unifying effect to the various pranas.

Prana Mudra Tips of middle and ring finger touch the tip of the thumb.

Apana MudraTips of the inde- and middle finger touch the tip of the thumb.

Samana Mudra Tips of the ring and little finger touch the tip of the thumb.

Udana MudraTips of the inde-, middle, ring and little finger touch the tip of the thumb.

Vyana MudraTips of inde-, middle, ring and little finger touch the tip of the thumb. !same as

4dana"

/ny of these mudras can be done during meditation with the mind fi-ed on the particular area of

the body were the corresponding vayu is meant to reside. 0ringing our conscious awareness to

specific areas of the body helps direct the prana.

10 Hand Mudras. Also, Pranayama mudras.

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USING THE MUDRAS IN YOUR PRACTICE

I asked my friend Areti how she's exploring these mudras in her practice

"Yes, I do mudras with some asanas.... it is something that am working on! It's partof my studies in acupuncture and Chinese medicine. I'm research the relationshipbetween mudras, meridians(nadis and asanas.

It is something that I'e been doing from the ery early on, een before I'd beenintroduced to shtanga, and was practising a di#erent style of yoga. I hae thefeeling that it came out spontaneously, I don't remember reading about it oranything like that.

It was around $%& years ago when I did some harata atyam lessons (Indiandance that I began to understand the deeper meaning of the mudras and theire#ect on the body, mind and emotions.

)ome information* ( but it's something that I like to do... not a general rule...

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+he last few years I'e tended to practise the - hasta mudras some more,separately (after pranayama, before meditation , holding each and eery one ofthem for /%& u00ayi breaths.

1hen I want to work a speci2c mudra, I keep it for - min.

 lso when I do pranayama I perform kechari mudra eery time I do kumbhaka.

1ith asanas* in standing postures, eery time I return to samastitihi I prefer to doan0ali mudra..it gies me a sense of gratitude and deotion.

In sitting postures (most of the forward bendings, marichyasanas, supta kurmasana,setu bandhasana and urdha padmasana the chin mudra comes out 

ut sometimes, if I want to increase my energy or to deal with a speci2c problem Ichoose another mudra more related to my task".

* Please Note: While doing Mudras the free ngers ha!e to "e kept straight# $he %& and posture are explained indi!idually "elow#

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1. Gyan Mudra or the Mudra of Kno!ed"e

Method: $ouch the tip of the thum" and the tip of theindex or %st nger together#$he other ( ngers ha!e to "e kept straight asshown in the picture#

)enets:A# It helps in meditation and concentration and reduces negati!ity of themind#)# It impro!es memory and with regular practice students can impro!e

grades and intelligence## It aids in alle!iating headache+ insomnia and hypertension and reducesanger#Note: ,or "etter results do Prana Mudra after this Mudra

#. $ayu Mudra or Mudra of A%r

In this Mudra+ the tip of the index or %st nger is touchedto the "ase of the thum" and the thum" comes o!er the nger with a slightpressure of the thum" "eing exerted# -est of the ngers remain straight as inthe picture#

)enets:A# )y the practice of this mudra+ all !ayu +that is+ air related a.ections+ likeArthritis+/out+ 0ciatica+1nee pain+and /as are relie!ed# It especially "enetsin neck pain and spinal pain#

&. Shoonya Mudra or The Mudra of E'(t%ne))

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 $he tip of the middle nger is put at the "ase of the thum" and the thum"comes o!er the nger with slight pressure of the thum" "eing exerted on thenger as shown in the picture# $he other ( ngers are kept straight#

)enets:A# -egular practice of this Mudra helps in reducing ear pain and wateringfrom the ears#)# If this Mudra is done for % hour daily it can "enet in hardness of hearing #

#$he "ones "ecome strong and is "enecial in heart disease #2# It strengthens gums and is helpful in throat pro"lems and thyroid disease#Precautions: $his hand posture should ne!er "e done while eating or walking#

*. Pr%th+% Mudra or the Mudra of Earth

In this Mudra the tips of the thum" and the ring ngerare touched together as in the picture# -est of the ngers are kept straight#)enets:A# -egular practice of this Mudra+ is helpful in "ody weakness+ thinness andalso o"esity)# It impro!es the functioning of the digesti!e system and reduces thedeency of !itamins## It gi!es energy and lustre to the "ody#

,. Prana Mudra or the Mudra of -%fe

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In this Mudra the tips of the thum"+ring nger andthe little nger are touched together while keeping the other 3 ngersstraight#)enets:A# It awakens the dormant power of prana gi!es energy+health # It is"enecial in diseases of the eye and impro!es eyesight+ raises "odyresistance to disease+ reduces deciency of !itamins+ remo!es tiredness#)#2uring fasting it reduces hunger pangs and thirst##In insomnia+ doing this hand posture+ along with /yan Mudra+ helps in

"ringing on sleep#

. A(an Mudra or the Mudra of D%"e)t%on

 $his mudra is made "y 4oining the tips of thethum"+ the middle nger and the ring nger keeping the other ngersstraight# )enets: A# $oxins are remo!ed from the "ody and the "ody"ecomes pure# It also relie!es constipation+ piles+ diseases caused "y !ayu orair+ is helpful in dia"etes+ stoppage of urine+kidney defects and dentalpro"lems#)# It is "enecial in stomach and heart diseases and "rings out perspiration#Please Note: It increases the 5ow of urine#

/. A(an $ayu Mudra or the Mudra of Heart.

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 $his Mudra is a com"ination of 6ayu Mudra andApan Mudra# $he tips of the thum"s+the middle nger and the ring ngertouch each other while the index nger touches the "ase of the thum"with aslight pressure# $he little nger remains straight#)enets:I$ gi!es the "enet of Apan Mudra and 6ayu Mudra as explained earlier#A# It is helpful in eart and 6ayu diseases and gi!es health# People with aweak heart should do it daily# It is !ery "enecial to people who ha!e 4ust hada heart attack#)# It remo!es gas from the stomach+aids in asthma+headache and high "loodpressure## If it is done 7 to 8 minutes "efore clim"ing stairs+it aids in easy clim"ing#

0. Surya Mudra or Mudra of the Sun

 $his Mudra is done "y touching the tip of thering nger to the "ase of the thum" and exerting pressure on the nger withthe thum" as in the picture#)enets: A# It "alances the "ody+reduces "ody weight and o"esity# Itincreases "ody heat and helps in digestion#)#It reduces hypertension and cholesterol and "uilds strength##It is "enecial in dia"etes and li!er defects#

Precautions: Weak persons should not do this hand posture and 29 N9$ do

this hand posture for a long time in hot weather#

. $arun Mudra or Mudra of 2ater

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 $his Mudra is made "y touching the tips of thethum" and the little nger#)enetsA# It reduces dryness of the skin and impro!es skin lustre and softness#) It is useful in 0kin diseases +acne and "lood defects # It impro!es facial"eauty#Precautions :Persons su.ering from Asthma and respiratory pro"lems shoulddo this Mudra for a short duration only#

13. -%n" Mudra or the Mudra of Heat

lose the st as in the picture#1eep the left handthum" straight and the rest of the ngers clasped as shown in the picture#)enetsA# $his mudra increases heat in the "ody and can cause sweating e!en inwinter if done for a long time#)# It helps in cold+ corya+ asthma+ cough+ sinus pro"lems and low "loodpressure## It dries phlegm#Precautions : When doing this Mudra please increase intake of water+ fruit+fruit 4uices+claried "utter ;/hee< and milk#29 N9$ do this hand posture for a long duration#

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We"ll be discussing a few key mudras here and how they influence and enhance pranicflow during pranayama or meditation.

*Mudras should be held in a relaxed way without tension.  

Vishnu Mudra !hand gesture of Lord Vishnu# This is one of the hand gestures used toalternate the breath through the nostrils during $adi Shodana !see pranayama#. %n thismudra the right hand is used as it is associated with giving while the left is associatedwith receiving. &owever if for whatever reason you need to use your left hand duringpractice that is fine. The thumb and fingers rest lightly 'ust above the nostrils so verylittle movement is needed to close each side during practice.

  Vishnu Mudra

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Chin Mudra ! psychic gesture of consciousness# This mudra is used in either seatedmeditation or pranayama such as ujjayi. The hands rest on knees or thighs facing down.This (esture has a grounding effect on the mind.The middle finger, ring, and little fingerrepresent the three classic )ualities of all of nature !the Three (unas#. The middle finger symboli*es sattva, (purity, wisdom and true understanding# the ring finger rajas,

!action, passion and movement# and the little finger tamas, !inertia, lethargy anddarkness#. +lassically the yogi is meant to transcend these states, progressing fromdarkness into light and from ignorance to wisdom.

Chin Mudra 

Jnana Mudra ! psychic gesture of knowledge# %n nana mudra the hands are placed onthe knees in seated meditation with the palms facing up. This mudra gives a feeling ofspaciousness and has a subtle uplifting effect on the body and mind. %n both +hin andnana mudra the connection made by the thumb and inde- figure is said to create akind of circuit by connecting the terminus of certain nadi thus recirculating the body"svital energy.

Jnana Mudra

Chinmaya Mudra !gesture of awareness# This mudra is said to influence the prana inthe thoracic area of the body.

Chinmaya mudra

Aadi Mudra ( primal or first gesture # This mudra is made by curling the fingers aroundthe thumb making a very light fist. %t has a soothing influence on the mind and is said topositively influence breathing. /adi mudra can be very useful in savasana at the end ofasana practice to )uiet the nervous system.

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Aadi Mudra

Brahma Mudra !gesture of all-pervading consciousness# This mudra is done and thefingers wrapped around the thumbs and the knuckles of both hands pressed together.The hands are then lightly pressed against the pubic bone. 0rahma mudra helps tostimulate a full breath in pranayama practice.

Brahma Mudra

Bhairava and Bhairavi Mudra !fierceaspect of hiva and hakti # When the right handis placed on top it is the Shiva aspect, !hairava. When the left is on top it is !hairavi ,the Shakti aspect1 consciousness and manifestation.

Bhairavi Mudra 

Prana Vayu Mudras !vital air gestur es, not pictured" %n the science of /yurveda the)ualities of the “five elements” or pancha bhutas of earth, water, fire, air and ether areconnected to and represented by prana vayus !see The 2ive 3ranas and +hakras#.These energies are symboli*ed by the five fingers of the hand1 the thumb representsfire, the inde- finger is air, the middle finger is ether and the ring finger is earth while thelittle finger is water.

The following five mudras are thought to directly influence the “five vital airs” or  pranavayus in the physical body. With each mudra, the corresponding vayu is believed to bestimulated and bring a unifying effect to the various pranas.

Prana Mudra Tips of middle and ring finger touch the tip of the thumb.

Apana MudraTips of the inde- and middle finger touch the tip of the thumb.

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Samana Mudra Tips of the ring and little finger touch the tip of the thumb.

Udana MudraTips of the inde-, middle, ring and little finger touch the tip of the thumb.

Vyana MudraTips of inde-, middle, ring and little finger touch the tip of the thumb.

!same as 4dana#

 /ny of these mudras can be done during meditation with the mind fi-ed on the particular area of the body were the corresponding vayu is meant to reside. 0ringing ourconscious awareness to specific areas of the body helps direct the prana.

5eferences3rana, 3ranayama, 3rana 6idya by Swami $iran'anananda Saraswati

#Line drawings copyright $%%& !ruce !owditch"