MUDRAS FOR HEALTHY LIVING

Get Rid of Health Problems (Series 4)Better Health through Compiled by S. Ramalingam, AGM (Inspection), ZIO, Pune

E mail address : ramalingam.subramanian@sbi.co.in

What is Mudra ?:Keeping the fingers of our both the hands in a specified posture.

What are the benefits in doing the Mudra ?:Each mudra activates our body-mind system in a very specific manner and brings in a positive influence/energy on our body which solves our physical and mental health problems. It regulates/strengthens our energy system and removes the blockage of energy within our body at certain points.

What is the duration/Timings : Mudras can be done during any time of the day or night.

It can be done for any possible length of time.

Minimum duration may be about 10 minutes (excepting those mudras where the time duration is specifically mentioned).

Which Mudra to select ?:Please select one/a few Mudra(s) from the following table which is/are best suited to solve your problem(s)

How to practice Mudra ?:Mudras can be practiced exclusively by doing the following steps viz, Please sit in a meditative posture, (Pl. sit in a chair/sofa/cot/floor. Leaning back to the chair/sofa/wall for support is permissible. Sitting in Padmasana posture, etc would give optimum results.) keep the fingers (in both the hands) in the required Mudra posture Close the eyes, Concentrate on the Ajna Chakra (centre point between the eye brows), mentally keep chanting ` OM (without making any sound and without whispering) for about 10 minutes (or)We may keep the required Mudra posture in both the hands while watching the TV, when sitting free/relaxed at our home, or traveling in a train, bus, etc.

Sl. NoMudra NameBenefits of

the MudraIllustrationPlease do the Mudras in both the hands as described.

01Pran MudraThis a life giving mudra. It energizes/ improves vitality and eyesight. Those who are nervous/ tired/weak may do this.Touch the points of the little finger and the ring finger to the tip of the thumb lightly.

02Apan MudraIt solves urinary problem, discharge of waste material from the body. Cleanses/ purifies the body. Eases difficulty in labor and delivery. Gives self-confidenceJoin the middle finger and the ring finger with the tip of the thumb; the forefinger and the little finger should he held upright.

03Kubera MudraIt gives inner repose (peace), confidence, serenity and also opens, decongests, cleanses the frontal sinuses. It helps to achieve our goal/ wish in the life.Join the tip of thumb, index finger and middle finger together. Bend the other two fingers so they rest in the middle of your hand.Please remember your goal/wish which is for the benefit of yourself and others.

04Buddhi MudraIt gives clear and intuitive communicationTip of the little finger (Mercury) touches tip of the thumb.

05Prithvi MudraIt improves the sense of smelling and good for the nails, skin, hair, bones. While walking, if you feel uncertain of your steps, this mudra can restore your equilibrium. It gives a sense of security, inner stability & self assurance.Tip of the ring finger (Uranus or the Sun) touches the tip of the thumb.

06Shuni MudraIt increases our patience level.Tip of the Middle finger (Saturn) touches the tip of the thumb.

07Gyan MudraIt gives mental peace, concentration of the mind, sharp memory, creativity, receptivity and calmness.Tip of the thumb (representing ego) touches the tip of the index finger (Jupiter).

08Active Gyan MudraIt imparts active knowledgeThe first joint of the index finger is bend under the first joint of the thumb.

09Mudra for Good MoodIt gives good mood.Fold the thumb into the palm so that they point towards the little finger. Bend the other fingers over the thumb. Breath in and out through the nose. Hold position for one minute

10Bronchi-al MudraIt solves inner loneliness, isolation, sexual problems, sadness, respiratory problemsPlace the little finger at the base of the thumb, the ring finger on the upper thumb joint, and the middle finger on the pad of the thumb. Extend the Index finger.

11Mrit SanjiviniMudra/ Apan vayu MudraIt regulates complication of the heart.In an emergency it can even have quicker effect than placing nitroglycerin under the tongue.Fold the forefinger down and touch the mound of the thumb. Middle finger and ring finger to touch the tip of the thumb. The littler finger should be held erect.

12Shunya MudraIt cures ear aches, nose and throat ailments.Bring the middle finger down to touch the palm and bring the padding of the thumb on top of it, keeping the other fingers straight

13Mahasirs MudraIt balance energy and relieves tension. Elimi-nate mucous congestion in the frontal sinuses, head-ache, migraines.Tip of thumb, index and middle finger touch each other. Place ring finger into the fold of the thumb and keep the little finger extended.

14Musthti MudraIt activates liver and stomach energy. Promotes digestion. Cures constipation.Bend fingers inward and place thumbs over the ring fingers.

15Mudra for sti-mulating circu-lationIt vitalizes our body when we are cold or tired.Press the right thumb firmly into the centre of left palm. Let the other fingers of right hand support the left palm from underneath. Hold the position for one minute.

16Linga Mudra / Venus LocksIt cures frequent Cold, congested chest, incurable infections and also reduces our body weight.Interlace fingers so that let the left little finger be in the bottom and the right index finger be on top for men (right little finger in the bottom and left index finger on top for women). The Venus mounds at the base of the thumbs are pressed together. Note : This Mudra has to be practiced with restraint due to the heat it generates. It might prove taxing and result in a feeling of lethargy

17Jupiter MudraIt enables us to focus all our energy and break through our barriers and progress in our life. It also brings in good luck.Interlace the fingers except the two index fingers which may be kept together and straightened/extended pointing away from the body.

18Shuchi MudraIt solves negative emotions like spite (hurt, frustration), impatience, violent temper, wanting to cling to everything. It also relieves our unwell ness, constipation.1. Clench both the fists and hold them in front of your chest. 2. While inhaling, stretch the right arms to the right side and left arms to the left side and point the index fingers upward. 3. Hold this tension for 6 breaths. 4. Return to the original position.

19Surabhi MudraIt controls rheumatic inflammation. Sharpens intellect.

(Fingers kept like mismatching position)1. Join the little finger of right hand with the ring finger of the left hand and vice versa. 2. Join the forefinger of right hand with the middle finger of the left hand and vice versa. 3. Leave thumbs free.

20Energy MudraIt strengthens our body and soul. Refreshes the mind.Place both the hands, palms facing towards you, in front of your chest, the fingers are relaxed. Hold position for one minute.

21Ganesh Mudra / BEAR GRIPIt stimulates our heart. Intensifies concentration.1. Hold your left hand in front of the chest (left palm facing outward), bend the fingers. 2. Grasp the left hand with the right hand (right palm facing towards you). 3. While exhaling vigorously pull hands apart, without releasing the grip. 4. While inhaling, let go the tension. 5. Focus on the feeling in the chest area. 6. Repeat finger-grip/relaxation 6 times. 7. Reverse the left/right palm position (left palm facing you, right palm facing away) and do this grip/relaxation 6 times.

22Shanka Mudra (or) Shell MudraIt solves all the throat problems. Gives peace of mind.Encircle your left thumb with the 4 fingers of the right hand. Touch the right thumb to the extended middle finger of the left hand. Keep this in front of the chest.

23Yoni MudraIt gives mastery over five senses; one pointedness of the mind.

Vitality of the body is preserved and all the diseases are destroyed.Close two ears with thumbs.

Close two eyes with index fingers.

Close two nostrils with middle fingers.

Close the upper lip with ring fingers.

Close the lower lip with little fingers.Either Concentrate on the Crown Chakra or meditate on all the ckakras one-by-one.