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LEARN THERAPEUTIC
MUDRAS
Explore the ancient science of hand postures
that have the power to increase one’s energy level,
balance the mind and emotions, and reduce
health problems.
SECRETS OF AYURVEDA
ABOUT THE AUTHOR
Swami Purnachaitanya is a direct disciple of Gurudev Sri Sri Ravi
Shankar, and a Director of Programs and Senior International Trainer
with the Art of Living Foundation. Originally from the Netherlands, he
travels worldwide teaching people of all backgrounds, cultures and
religions how to effectively manage their mind and emotions, eliminate
stress, live in harmony amid diversity and bring greater peace and joy
into their lives through simple yet profound yogic techniques. He also
oversees various service projects of the Art of Living Foundation and
is a Senior Trainer with the Sri Sri School of Yoga.
Almost fifteen years with the Art of Living Foundation as a full-time faculty and trainer, Swami
Purnachaitanya has taught extensively across India, as well as other parts of Asia such as Bhutan,
Nepal, Sri Lanka and Hong Kong. He has also travelled extensively and conducted programs
across the African continent, and in various countries in Europe, already personally reaching out
to more than 500,000 people.
Apart from teaching a wide range of Art of Living programs in over twenty countries, he
specializes in training teachers in Sri Sri Yoga, a balanced and thorough design of yoga postures,
breathing techniques, meditation and yogic knowledge, designed to help yoga aspirants remove
self-imposed limitations, realize their full potential and offer their talents in service to society.
Inspired and guided by his Master, he also works as part of the Vaidic Dharma Sansthan Trust
to revive and preserve the vast wisdom and ancient practices of the Vedic Tradition. Swami
Purnachaitanya conducts various programs such as discourses, pujas, yagyas, and Samuhik
Upanayanas as part of this endeavor, and is known for sharing the profound knowledge of the
Upanishads, Mantras, Yoga, Ayurveda and other branches of Vedic Wisdom in a manner that
makes it easy for people to understand, relate, and practice. He has published various Mantra
CDs and is renowned for his melodious and perfect renditions of the powerful Vedic mantras.
For more information about Swami Purnachaitanya, his blog, tour schedule, and more of his
e-books on other topics related to Vedic Wisdom, Mantras, Ayurveda, etc visit
www.swamipurnachaitanya.com
© Swami Purnachaitanya 2020
All rights reserved. No part of this e-book may be reproduced or modified in any form, including photocopying or recording without permission in writing from the author.
INTRODUCTIONIntroduction to Therapeutic Mudras 01
Basic Principles of Ayurveda 03
SECTION 1MUDRAS FOR THE FIVE ELEMENTS (PANCHA TATTVA)
1.1 Mudra for Earth Element (Prithvi) 05
1.2 Mudra for Water Element (Jala) 06
1.3 Mudra for Fire Element (Agni) 06
1.4 Mudra for Air Element (Vayu) 07
1.5 Mudra for Space Element (Akasha) 07
SECTION 2MUDRAS FOR THE FIVE PRANAS (PANCHA PRANA)
2.1 Mudra for Prana Vayu 08
2.2 Mudra for Apana Vayu 09
2.3 Mudra for Vyana Vayu 09
2.4 Mudra for Udaya Vayu 10
2.5 Mudra for Samana Vayu 10
SECTION 3MUDRAS FOR COMMON HEALTH PROBLEMS
3.1 Mudra for Gaining Weight, Sneezing and Yawning 11
3.2 Mudra for Headache, Migraine and Insomnia 12
3.3 Mudra for Asthma, Hypertension (BP) and Heart Conditions 12
3.4 Mudra for Thyroid and Throat Issues 13
3.5 Mudra for Lack of Concentration and Mental Disturbance 13
3.6 Mudra for Physical and Emotional Imbalance and Lack of Creativity 14
3.7 Mudra for Anxiety, Anger and Depression 14
3.8 Mudra for Menstrual Pain and Menopause 15
LET’S CONNECT 16
CONTENTS
INTRODUCTION TO THERAPEUTIC MUDRAS
The ancient Vedic science of Yoga and Ayurveda contains a treasure-trove of practical
knowledge and techniques to live a long, happy and healthy life, that today’s modern world
has only just begun to rediscover. One of these treasures is the knowledge of Mudra therapy,
or ‘therapeutic and healing Mudras’. These different postures of the hands and fingers
– most of which are relatively simple – can have profound and instant effects on our physical,
mental and emotional state of being.
The Sanskrit word ‘Mudra’ has different meanings, and in the meaning of a ‘posture’ or ‘seal’
it is used to refer to various postures of the eyes, body, and fingers and hands, as used in
various systems of Yoga, Ayurveda, Tantra and even the Arts such as Indian classical dance and
martial arts. However, here we are referring to the healing Mudras or ‘therapeutic postures’ that
Ayurveda uses to prevent or heal a wide range of physical, mental and emotional imbalances
and health problems.
To understand how Mudras work, one first needs to be familiar with a few of the basic principles
of Ayurveda, one of the sub-branches of the Vedas that deals with the Vedic science of
medicine. The systems of Yoga and Ayurveda teach us that our existence has different Koshas
or ‘layers’, from gross to subtle. The grossest layer is our physical body, and more subtle layers
are those of the Prana Shakti or ‘subtle life-force energy’, the Mind, the Emotions and Intuition,
and finally the Self or Consciousness.
It is said that any imbalances first manifest on the more subtle levels, gradually becoming more
and more gross, until they finally result in symptoms on the physical level – something we would
call health-problems or disease. More recent experiments with technologies such as Kirlian
photography, which captures a person’s bio-energy (Prana Shakti) field or ‘aura’, have shown
that various health problems are seen to reflect in the aura of a person much before it manifests
on the physical level. This also suggests that, just as Ayurveda teaches, we can prevent many of
our health problems and diseases by correcting them on the subtle level, before they manifest
on the physical or body level. In his Yoga Sutras, Maharishi Patañjali mentions that the practice
of Yoga, which includes practices such as Pranayama and meditation, allows one to ‘prevent the
01
sorrow even before it arises:’ heyam duhkham anagatam. Ayurveda also teaches us that any
health problems or imbalances on the physical, mental or emotional level are caused by certain
Nadis or ‘subtle life-force energy channels’ being blocked, not allowing the Prana Shakti to flow
freely and properly. By removing these blockages, balance is restored and health is regained,
and Pranayama or ‘breathing techniques’ is one of the easiest ways to increase the Prana Shakti
and improve its flow through the Nadis. Another easy way to cause the Prana Shakti to flow
in a certain way, or to direct it to specific organs or parts of the body, is by the use of specific
Mudras or ‘hand postures’.
To treat more serious or complex health conditions, a Vaidya or ‘Ayurveda specialist’ could guide
you as to which Mudras you should practice and for how long, based on your unique bodily
constitution (prakriti) and the imbalances you seek to correct. However, here we have shared
some specific healing Mudras that are safe to practice on your own if you follow some basic
guidelines, and that can be used to address many common imbalances and health problems.
02
BASIC PRINCIPLES OF AYURVEDA
The first step to take if you are interested in learning more about Mudra therapy,
and how to use it properly and effectively, would be to familiarize yourself with the basic
principles of Ayurveda. As there are many good books and websites available on this topic,
I won’t go into detail here, but it is important to learn more about one’s own body and its
unique constitution, also called ‘prakriti’.
For example, a person with a prakriti in which the earth and water elements are predominant
(which is called kapha prakriti) would generally benefit from a Mudra that increases fire or Agni in
the body to reduce some weight or improve digestion. A person with a prakriti in which the fire
element is predominant (which is called pitta prakriti), however, would usually do better to use
Mudras that increase fire only very sparingly, as it could easily lead to too much heat in
the system.
Another aspect of Ayurveda that is very important is the fact that it looks to treat any imbalance
or health problem by attending to the root cause. In Allopathic medicine there is often a
tendency to first look at the symptoms and treat those. People with a headache, for example,
are usually prescribed a similar medicine – something that gets rid of the pain, or at least
doesn’t make you feel it anymore for some time. However, the cause of that headache could
be anything from being in the hot sun for too long, skipping a meal, not having drunk enough
water, lack of sleep, or simply being stressed. Taking a painkiller might cause you not to feel the
headache (the symptom), but it has not solved the problem of your body desperately asking for
more water, or rest, or food, etc (the cause).
Not paying attention to what our body actually needs for too long only leads to more and
more serious imbalances and health issues. Keeping this in mind, it is therefore advisable to not
just start practicing any Mudra that is said to cure a specific serious health condition, unless you
understand what the root cause is. This is where a Vaidya or Ayurveda specialist can
also help you.
03
Practice the Mudras while sitting in a quiet place where you will not be
disturbed, and sitting in a posture where you can keep the spine erect.
It is also good to close the eyes, so that the Prana Shakti or subtle life-force
energy settles down and is most easily directed. If one is not able to sit for
some reason, one can practice most Mudras while lying down.
Take comfortable long deep breaths, and keep your attention on the breath.
Most Mudras can be practiced for up to 15 minutes at a stretch, maximum
three times a day (so per Mudra maximum 45 minutes per day).
Apart from Mudras specifically practiced to aid digestion etc, it is
advisable not to practice Mudras immediately after having food, as it might
interfere with the digestive process. Wait for at least 1-2 hours after a meal.
One should also not practice Mudras right before going to bed.
01
02
03
04
As a general rule that applies to most therapeutic Mudras, these guidelines can be followed when practicing Mudras,
for the best results:
04
SECTION 1
MUDRAS FOR THE FIVE ELEMENTS (PANCHA TATTVA)
According to Ayurveda this entire Creation, including our body and mind, are
made up of and influenced by the five elements: Earth, Water, Fire, Air and
Ether or Space. Any imbalance in the body or mind is a sign of an imbalance
of one or more of these elements in our system, and knowing how to increase,
balance, or decrease these elements in the system therefore gives us a tool to
return the system to balance, which is health. In this section we have given the
specific Mudras for these five elements.
How Prithvi (Earth) Mudra is formed
Prithvi Mudra is formed by gently touching the tip of
your ring finger with the tip of your thumb. The other
fingers are straight. This is done in both hands.
PRITHVI MUDRA
Effects and Benefits of Prithvi Mudra
Prithvi Mudra balances the Earth element in the body, which makes it effective in
cooling down the body when it is hot (due to excess Fire element), and it can also be
used to reduce fever in the body. It also helps in increasing stamina.
05
1.1 MUDRA FOR EARTH ELEMENT
How Varuna (Water) Mudra is formed
Varuna Mudra is formed by gently touching the tip
of your little finger with the tip of your thumb. The
other fingers are straight. This is done in both hands.
How Surya (Fire) Mudra is formed
Surya Mudra is formed by gently touching the base
of your thumb with the tip of your ring finger, while
you press down the ring finger with your thumb. The
other fingers are straight. This is done in both hands.
1.3 MUDRA FOR FIRE ELEMENT
VARUNA MUDRA
SURYA MUDRA
Effects and Benefits of Varuna Mudra
Varuna Mudra balances the Water element in the body, which makes it effective in cooling
down the body when it is hot (due to excess Fire element), and it also balances the water
metabolism in the body. It also helps in removing all kinds of dryness in the body (whether
in the throat, skin, eyes or other) and is also useful in case of acidity. However, this Mudra
should not be practiced much during traveling, etc as it might cause an urge to urinate.
Effects and Benefits of Surya Mudra
Surya Mudra balances the Fire element in the body, which makes it effective in heating
up the body when it is cold (due to lack of Fire element), either due to internal or external
cause. It can be used to increase the body temperature when in a very cold place
(also if affected by A/C for example), or to get rid of cough, common cold or congested
nose. It increases metabolism and as it reduces the Earth element, it can also help in
reducing excess fat in the body and lose excessive weight. It is also beneficial in case of
indigestion, loss of appetite, etc. It should be used with caution, however, and not
for more than 5-6 minutes at a time, as too much heat may be generated. It should also
not be practiced when there is already a lot of heat in the system, like when one has a
fever, or acidity problems.
06
1.2 MUDRA FOR WATER ELEMENT
How Shunya (Ether/Space) Mudra is formed
Shunya Mudra is formed by gently touching the base
of the thumb with the tip of your middle finger, while
you press down the middle finger with your thumb. The
other fingers are straight. This is done in both hands.
How Vayu (Air) Mudra is formed
Vayu Mudra is formed by gently touching the base of
the thumb with the tip of your index finger, while you
press down the index finger with your thumb. The
other fingers are straight. This is done in both hands.
SHUNYA MUDRA
VAYU MUDRA
Effects and Benefits of Shunya Mudra
Shunya Mudra balances the Space element, which makes it effective in dealing with
health problems related to excess Space, such as problems related to the ears
and hearing, as well as Vertigo or travel sickness and jetlag. It is also effective in
removing feelings of fullness, heaviness or congestion. It detoxifies the body, improves
elimination of metabolic waste, and removes numbness in body parts.
Effects and Benefits of Vayu Mudra
Vayu Mudra balances the Air element, which makes it effective in dealing with health
problems related to excess Air (Vata). As many types of bodily pain are caused by excess
Air, this Mudra can help reduce pains (such as joint pains, back pain, arthritis, etc), as well
as reduce restlessness in the body. It also reduces restlessness in the mind and calms
the mind. It improves blood circulation as well.
07
1.4 MUDRA FOR AIR ELEMENT
1.5 MUDRA FOR SPACE ELEMENT
SECTION 2
MUDRAS FOR THE FIVE PRANAS (PANCHA PRANA)
According to Ayurveda the subtle life-force energy, or Prana, that governs our
body and mind, can be sub-divided into five different aspects, that each have
their specific function in the body and mind. These five aspects of the Prana
are referred to as the Pancha Prana, or the “five types of Prana”. Understanding
the function of these five Pranas, we can use them to correct any imbalance in
the systems they govern in the body. In this section we have given the specific
Mudras for these five Pranas.
How Prana Mudra is formed
Prana Mudra is formed by gently touching the tips
of your little finger and ring finger with the tip of your
thumb. The middle finger and index finger are straight.
This is done in both hands.
Effects and Benefits of Prana Mudra
Prana Mudra is one of the most important healing Mudras, and it can be used to
increase one’s Prana (energy) level, as well as to improve the circulation of Prana Shakti
in the body. When you are feeling tired or heavy, you can practice this Mudra for a few
minutes to increase your energy and feel lighter. Prana Mudra, by increasing the Prana
Shakti, increases stamina, vitality, strength, and immunity. It also has a regenerative and
healing effect.
Another interesting thing is that it can also help you control hunger and thirst longer,
which can be useful if you are not in a position to eat or drink something immediately,
but are feeling very hungry or thirsty, for example when traveling.
PRANA MUDRA
08
2.1 MUDRA FOR PRANA VAYU
How Apana Mudra is formed
Apana Mudra is formed by gently touching the tips
of your ring finger and middle finger with the tip of your
thumb. The little finger and index finger are straight.
This is done in both hands.
How Vyana Mudra is formed
Vyana Mudra is formed by gently touching the tips of
your middle finger and index finger with the tip of your
thumb. The little finger and ring finger are straight. This
is done in both hands.
Effects and Benefits of Apana Mudra
Apana Mudra allows you to balance or increase Apana, the second of the Pancha
Prana or five sub-aspects of Prana Shakti in our body. Apana is the aspect of Prana
Shakti that takes care of all expulsion from the body, such as bowel movement. This
Mudra is also beneficial for the lower organs in the body. Apana Mudra can be
practiced to improve digestion and have proper motions, as well as to reduce acidity,
gas, piles and constipation.
In special cases, such as when suffering from diarrhea or during pregnancy, this Mudra
should be avoided. During childbirth, however, this Mudra can actually make the process
smoother and less painful.
Effects and Benefits of Vyana Mudra
Vyana Mudra is good for balancing BP (high or low), improve blood circulation, and also
to address excess sweating, urination or drowsiness/sleepiness.
APANA MUDRA
VYANA MUDRA
09
2.2 MUDRA FOR APANA VAYU
2.3 MUDRA FOR VYANA VAYU
How Udana Mudra is formed
Udana Mudra is formed by gently touching the tips of
your ring finger, middle finger and index finger with the
tip of your thumb. The little finger is straight. This is
done in both hands.
How Samana Mudra is formed
Samana Mudra is formed by gently touching the tips
of your little finger, ring finger, middle finger and
index finger with the tip of your thumb. This is done in
both hands.
2.5 MUDRA FOR SAMANA VAYU
Effects and Benefits of Udana Mudra
Udana Mudra has many benefits, such as improving proper functioning of the
respiratory system, improving blood flow to the brain, and relieving pain and discomfort
in the throat. It can also aid in getting relief from thyroid conditions.
Effects and Benefits of Samana Mudra
Samana Mudra is good for balanced health, and helps balance the metabolism in
the body, as well as the doshas. It can help increase appetite, and also improves liver
function. This Mudra also has a healing effect if you touch the aching part of the body
with the Mudra. Regular practice of this Mudra is said to help prevent illness.
UDANA MUDRA
SAMANA MUDRA
10
2.4 MUDRA FOR UDANA VAYU
SECTION 3
MUDRAS FOR COMMON HEALTH PROBLEMS
Using the principles of the five elements and the five types of Prana, there are
many different therapeutic or healing Mudras, for all kinds of health problems
and conditions. In this section we have given some of the Mudras that are safe to
practice on your own - keeping in mind the guidelines given earlier - for a number
of common health problems. Some of the Mudras given in the previous sections
are also very effective for certain common health problems that were also
mentioned there – these Mudras have been omitted here, to avoid duplication.
How Aditi Mudra is formed
Aditi Mudra is formed by gently touching the base
of the ring finger with the tip of your thumb. The four
fingers are straight. This is done in both hands.
Effects and Benefits of Aditi Mudra
Aditi Mudra is a variation of Prithvi Mudra, that instead of balancing weight helps one
to gain weight. It also increases absorption of nutrients in the body. This Mudra helps to
get relief in case of continuous sneezing or to control yawning as well.
ADITI MUDRA
11
3.1 MUDRA FOR GAINING WEIGHT, SNEEZING AND YAWNING
How Akasha Vayu Mudra is formed
Akasha Vayu Mudra is formed by gently touching the
base of the thumb with the tip of your index finger,
while you press down the index finger with your thumb.
At the same time, the tip of your middle finger is gently
touching the tip of your thumb. The little finger and
ring finger are straight. This is done in both hands.
How Apana Vayu Mudra is formed
Apana Vayu Mudra is formed by gently touching the
base of the thumb with the tip of your index finger,
while you press down the index finger with your thumb.
At the same time, the tips of your middle finger and
ring finger are gently touching the tip of your thumb.
The little finger is straight. This is done in both hands.
Effects and Benefits of Akasha Vayu Mudra
Akasha Vayu Mudra is an effective Mudra to get relief from headaches, and can even be
used against severe headaches and migraine as well. This Mudra combines the effects
of the Vayu Mudra with a Mudra that balances the Space element.
Effects and Benefits of Apana Vayu Mudra
Apana Vayu Mudra is a Mudra that is very good for those suffering from heart
conditions and hypertension (high BP). This Mudra reduces blood pressure as well as
cholesterol in the blood, and is also said to be effective in countering heart attack in
cases of emergency. It can also help with headaches and migraine. This Mudra should
be avoided during pregnancy.
AKASHA VAYU MUDRA
APANA VAYU MUDRA
12
3.2 MUDRA FOR HEADACHE, MIGRAINE AND INSOMNIA
3.3 MUDRA FOR ASTHMA, HYPERTENSION (BP) AND HEART CONDITIONS
How Shankha Mudra is formed
Shankha Mudra is formed by holding the left thumb
with all the fingers of the right hand, wrapping them
around the thumb, while the right thumb touches the
tips of the index and middle fingers of the left hand.
Keep this Mudra in front of the navel, pointing away
from you.
How Jnana Mudra is formed
Jnana Mudra is formed by gently touching the tip of
your index finger with the tip of your thumb. The other
three fingers are straight. This is done in both hands.
Effects and Benefits of Shankha Mudra
Shankha Mudra can be used for any problems related to the throat, such as sore throat,
to improve the quality of your voice, etc and it is also very good to address any thyroid
problems. It also has a calming effect on the mind.
Effects and Benefits of Jnana Mudra
Jnana Mudra, also known as Chin Mudra, is one of the Mudras that are very effective
in calming our mind. This Mudra improves states of mental tension, promotes memory
and concentration, and helps clear the mind. It is also effective against insomnia and
depression, and any types of mental disturbance and stress.
SHANKHA MUDRA
JNANA MUDRA
13
3.4 MUDRA FOR THYROID AND THROAT ISSUES
3.5 MUDRA FOR LACK OF CONCENTRATION AND MENTAL DISTURBANCE
How Surabhi Mudra is formed
Surabhi Mudra is formed by interlocking your fingers
while keeping them straight, and then gently touching
the tips of both your little fingers with the tips of both
your ring fingers, and by gently touching the tips of
both your middle fingers with the tips of both your
index fingers. The thumbs can be pointing up. This is
a Mudra that involves both hands.
How Dhyana Mudra is formed
Dhyana Mudra is formed by gently placing your right
hand on top of your left hand, the palms facing up.
The hands can be resting in your lap. The tips of the
thumbs are gently touching each other, with the
thumbs pointing upward. This is a Mudra that involves
both hands.
Effects and Benefits of Surabhi Mudra
Surabhi Mudra is very good to balance all the elements and thus the three doshas in the
body: vata, pitta and kapha. It activates all endocrine glands, and also helps flush out
toxins from the body. It is very good to get relief from acidity, and it increases creativity.
Effects and Benefits of Dhyana Mudra
Dhyana Mudra is one of the best Mudras to quiet and calm the mind, and it is therefore
called the Dhyana or ‘meditation’ Mudra. It is a wonderful Mudra to prepare the mind for
meditation as it focuses and relaxes the mind. This Mudra is very useful to get relief from
anxiety, anger, depression and other types of mental disturbance.
SURABHI MUDRA
DHYANA MUDRA
14
3.6 MUDRA FOR PHYSICAL AND EMOTIONAL IMBALANCE AND LACK OF CREATIVITY
3.7 MUDRA FOR ANXIETY, ANGER AND DEPRESSION
How Yoni Mudra is formed
Yoni Mudra is formed by interlocking all the fingers
and then stretching out and placing together the
index fingers (forward) and the thumbs (towards you).
The hands are then placed in front of the second
chakra (between the navel and the genitals) with the
thumbs pointing up, touching the body, and the index
fingers pointing down. This is a Mudra that involves
both hands.
Effects and Benefits of Yoni Mudra
Yoni Mudra is a Mudra that specifically addresses the problems faced during
menstruation and menopause. This Mudra gives relief from pain and discomfort, as well
as hormonal imbalance due to menstruation or menopause.
YONI MUDRA
15
3.8 MUDRA FOR MENSTRUAL PAIN AND MENOPAUSE
16
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