The Sanskrit word ‘mudra’ comes from the root mud, its translation means ‘delight’ and ‘please’.

For centuries yogis believed that mudras can activate and stimulate pranic flow throughout the body to seal and contain it so that it is not lost. Mudras may also work on the body’s energy systems to help balance emotions, hormone levels and create normal energy flow.

There are more than one hundred mudras. The tips of our fingers actually hold about four thousand nerve endings!

Mudras are hand gestures specifically designed to work on the body’s energy systems. When practiced, these powerful movements can be quite beneficial. Their pure essence is that they can be practised anytime of the day from watching the kettle boil to sitting waiting for the traffic lights to turn red. They are so easy and once mastered can be so effective.

Another mudra commonly used is called a ‘bandha’. This involves the contraction of certain muscles in the body to unlock vital pranic energies, thus enabling them to be directed upwards. Bandhas may also be used alongside prayayma and asana exercises. This encourages a steady, clear energy flow. Bandhas are as beneficial during asana practices as they work in conjunction with many internal organs, the endocrine and nervous systems.

Bandha Exercise

A useful exercise shown below could be used to practice incorporating the Mulabanda and Uddhyana Bandha. The Mulabandha is situated at the perineam, the area between the anus and genitals. (For women, it is linked to the cervix). The Uddhyanabandha is situated just below the navel.

• Firstly, ensure that you are sitting comfortably either on a chair or cross legged on the floor. When sitting on the floor, ensure that the pelvis is tilting slightly forward, either by sitting on a corner of a folded cushion or by using a block.
• Ensure you are sitting comfortably with your spine and back of the neck is fully aligned. Relax your body into the posture by using your breath. Create a steady rhythmic flow.
• On your next inhalation draw in your lower abdomen (just below your navel). In doing so, the perineum will automatically lift a little, this will activate the Mulabandha.
• Continue to move between drawing in the in breath and out breath so that when you ‘let go’ on the exhalation you will experience the pelvis slightly lifting. (You may wish to imagine an elastic band at this stage contracting and relaxing).

With practice, this movement will become more rhythmic and in tune with your own breathing pattern. Initially you may feel that the surrounding muscles may tense and/or your breathing may not synchronise with the movements. With practice it will become easier to do.

With experience, you may wish to develop this exercise by using it when practising forward bends and standing poses, in particular Tadasana, the mountain pose.

Hand Gestures

The first three gestures are particularly beneficial to use during meditation.

Benefits

To retain inner energy and create inner calmness.

1. Retain Energy Mudra.

Place the thumb and index finger together to form a circle. The three remaining fingers are slightly bent and relaxed.

2. Retain Energy Mudra.

With both hands relaxed, place the right palm on top of the left palm. Gently join the tips of the thumbs together. Both hands to sit comfortably on your lap.

3. Zen Mudra

Hands clasped, index fingers touching, facing downwards.

Visualisation

As you exhale imagine your body feeling contented and relaxed. Feel the contained energies restoring your body to equilibrium.

Affirmation

I feel calm, relaxed and contained.

4. Lotus Mudra.

Benefits

Promotes unconditional love from the heart and helps to disperse rejection.

Press the heels of the relaxed hands together. Open up the hands to the shape of a flower and spread out the fingers.

Visualisation

Close your eyes and bring your awareness towards your heart, focussing on the colour green. Hold the gesture between one and two minutes.

Affirmation

I feel unconditional love towards everything and everybody

5. Resolution Mudra.

Benefits:

Builds inner strength and security within.

Form an interlocking fist with both hands. Place the left thumb over the right thumb.

Visualisation

Close your eyes and with each inhalation focus on creating security and strength within yourself. On exhalation, dispense with energies you no longer wish to accommodate.

Affirmation

I feel strong like a mountain and empowered.

6. Acceptance Mudra.

Benefits

For self empowerment.

Place the left thumb next to the index. Take hold of the three remaining fingers on the left hand with the four remaining fingers of the left hand. The right thumb sits comfortably between the left thumb and index finger. (Like a child feeling secure between its parents or guardians). Ensure the fingers are pointing upwards. Hold for between one and two minutes.

Visualisation

Using your breath, imagine that you are in a safe and secure environment, away from fear and danger.

Affirmation

As you inhale affirm that you are willing to let go and be happy. On exhalation feel the unwanted energies drift away.

7. Goal-setting Mudra.

Benefits

to help set personal goals and aspirations.

Ensure that you are sitting comfortably in an upright position; ensure that the spine and neck full aligned. Raise your arms up and out to the sides to shoulder level. (Place arms just below the shoulder level if you have a heart condition or high blood pressure). On your out breath bend your right elbow and bring the right arm around you so that it is in front of your right ribcage. Hand faces outwards and fingers pointing upwards. Relax the whole body.

Visualisation

Close your eyes and imagine the goal that you wish to achieve. Then encircle the goal with a royal blue light (Like the sky just before the stars appear) Now imagine the blue light and your goal in the palms of your hands. Turn hands towards your face, gaze at them then close the fists encrusting your goal.

Affirmation.

My goal is securely anchored.

8. Pushan Mudra.

Benefits

Learning to let go of limitations

Left hand – Join the tips of the second and third finger to the thumb leaving the index and little fingers pointing outwards.

Right hand – Join the tips of the index and third finger leaving the ring and little fingers pointed.

Visualisation

As you inhale, imagine your whole body being filled with a white light. On your outbreath, let go and release unwanted thoughts and energies.

Affirmation

Like a calm river, I easily go with the flow, and I accept what life offers.