DEDICATION

Idedicatethisbooktothemanystudentswhohaveinspiredandgoadedmetolookmoredeeplyandtogofurtherinbothmyown

personalpracticeandinmyteaching.

‘OMsa-hanaa-va-va-tooSa-hanaubhun-ak-too

Sa-haveer-yamka-ra-vaa-va-haiTay-jas-ve-naa-va-dhee-tamas-too

Maavid-vishaa-va-ha’iOMshantishantishanti’

ShantiMantra,KathaUpanishad

‘OM.MaytheDivineConsciousnessprotectusasweplayourpartsasteacherandstudents.

Maywebenourishedwithknowledgeasweworktogetherwithvigourtounderstandthetruemeaningoftheteachings.

Mayourlearningbebrilliantaswewalkthepathtogetherharmoniously.

MaywefindnewwaysofcommunicationandnotquarrelwitheachotherOM,peace,peace,peace.’

CONTENTS

IntroductionWhatmudrascandoforyouAccessingyourenergyMudrasandchakrasMudrasandtheelementsMudrasanddoshasIntegratingmudrasintoyourlife

1.HandHealthandWellbeing:IncreasingflexibilityandreducingstressPowerinyourhandsSimplehandmassageFingerexercisesHandexercisesShoulderexercises

2.FireMudras:Boostinginnerstrengthandself-esteemTHUMB(SOLARPLEXUSCHAKRA)IntroducingthefiremudrasAgniMudra:FireGestureGuruMudra:JupiterGestureManipuraMudra:SolarPlexusChakraGesture

LingaMudra:MarkofSivaSuryaMudra:SunSealPushanMudra:GiverofGoodHealthKamajayiMudra:VictoryoverExcessiveDesiresGestureAshva-ratnaMudra:JewelledHorseGestureAdho-mukhaMudra:Downward-facingGestureShankhaMudra:ConchShellGesturePitta-pacifyingMudra:ExcessHeat-reducingGesturePitta-energizingMudra:Blues-banishingGestureDhyanaMudra:MeditationGesture

3.AirMudras:Encouragingfreedom,joyandstressreliefINDEXFINGER(HEARTCHAKRA)IntroducingtheairmudrasVayuMudra:AirGestureAnahataMudra:HeartChakraGesturePadmaMudra:LotusGestureHridayaMudra:CompassionateHeartGestureChinMudra:UnrestrictedConsciousnessGestureVyanaMudra:ExpansivePranaGestureGarudaMudra:EagleGestureGranthitaMudra:KnotGesturePranāpanaMudra:TakingInandThrowingOutGestureKshepanaMudra:LettingGoGesture

4.EtherMudras:Enhancinginnerpeace,self-expressionandcreativityMIDDLEFINGER(THROATCHAKRA)Introducingtheethermudras

AkashaMudra:TouchingtheVoidGestureShunyaMudra:SilenceoftheVoidGestureVishuddhaMudra:ThroatChakraGestureUdanaMudra:Upward-flyingEnergyGestureBhramaraMudra:HummingBeeGestureShanmukhiMudra:TuningintoSilenceGestureBhuchariMudra:GazingintotheVoidGestureNivedanaMudra:DeepListeningGestureKaleshwaraMudra:LordofTimeGestureSankalpaMudra:PracticeIntentionGestureMatangiMudra:GuardianofWisdomGestureKuberaMudra:GuardianofWealthGestureSurabhiMudra:Wish-fulfilmentGestureNadānasudhana:FourMudrasinaChantingPractice

5.EarthMudras:EncouragingstabilityandgroundingRINGFINGER(ROOTCHAKRA)IntroducingtheearthmudrasPrithiviMudra:EarthGestureBhumi-sparshaMudra:EarthWitnessGestureMuladharaMudra:RootChakraGestureJnanaMudra:WisdomGestureBhuMudra:TouchingtheEarthGesturePranaMudra:Life-forceGestureApanaMudra:Cleansing-energyGestureSthiraMudra:SteadyandStableGestureSukhamMudra:Stress-reliefGestureVishnuMudra:UniversalBalanceGestureKaliMudra:BlackGoddessGesture

6.WaterMudras:EnhancinghealthandequippingyoutomoveforwardLITTLEFINGER(SACRALCHAKRA)IntroducingthewatermudrasVarunaMudra:Water-balancingGestureJalodar-nāshakMudra:Water-reducingGestureSwadhisthanaMudra:SacralChakraGestureMahatrikaMudra:GreatTriangleGestureShaktiMudra:EssenceofPowerGestureKilakaMudra:KeytoGoodHealthGestureKaranaMudra:instrumentGestureKurmaMudra:TortoiseGestureYoniMudra:SealoftheGoddessMāsikiMudra:Monthly-reliefGestureMatsyaMudra:FishGestureMakaraMudra:CrocodileGesture

7.MindMudras:IncreasingconcentrationandclarityPALMOFTHEHAND(THIRDEYE)

IntroducingthemindmudrasActivatingthePalmChakras:SensitizingtheHandsAjnaMudra:BrowChakraGestureNirvanaMudra:LiberationGestureBhairavaMudra:FierceDeterminationGestureGaneshaMudra:RemoverofObstaclesNamaskarMudra:MyEssenceMeetsYourEssenceGestureAnjaliMudra:GestureofOfferingAbhayaMudra:HaveNoFearGestureVaradaMudra:ForgivenessGesture

HandshakeasMudra:SharedGestureHakiniMudra:Problem-solvingGestureSamastiMudra:IntegratingBrainHemispheresGestureMaha-shirshaMudra:OveractiveMindReliefGestureMandalaMudra:CircleUniverseGestureMushtiMudra:Closed-fistGesture

8.MudraRoutines:BuildingoptimalwellbeingDailyroutineforwellbeingHeadachesandmigrainesDigestiveproblemsMenstrualproblemsAsthmaandskindisordersHayfeverandallergiesArthritisandstiffjointsStressAngerJetlagInsomniaChronicfatigue

Glossary

Resources

Acknowledgments

INTRODUCTION

Iwelcomeyoutothisbookwithahandgestureofgreeting,knownintheIndiantraditionas‘Namaste’–thistranslatesas‘myessencegreetsyouressence’.Thisbookisallaboutsuchmudras:handgesturesusedtostrengthenandpurifymind,bodyandpsychebyensuringthefreeflowofnaturalhealingenergy,orprana,aroundyourbodytobringaboutradianthealthandinnerpeace.

Handgesturesareusedinmanymeditationtraditionsandareinstrumentsofhealinginanumberoftherapeuticsystems.Theseincludereflexology(massageusing reflex points on the hands and feet), kinesiology (muscle-testing andnatural healing techniques) as well as India’s traditional system of healing,Ayurveda.ThisbookisbasedmainlyontheIndianuseofmudras:thesesimpleyet powerful gestures are also an essential practice in hatha yoga and Indiandance,artandritual.However,peoplehavebeendepictedmakingsimilarhandgestures across the globe and throughout history: on Egyptian pyramids,SumeriantabletsandMayanstatues,inHebrewinscriptionsandClassicalart.

Unlikeyogaposturesandbreathingexercises,whicharebestlearnedfromateacher, mudras are easy to pick up and totally safe to practise by yourself.Absolutelyanyonecanbenefit,fromchildrenwithlearningdisabilitiestoolderpeoplewith limitedmovement. Ifyouhave little spare time,mudrasmake theperfectformofexercise:youcanpractisewhilewaitingforabus,takingabreak

fromthecomputerorwatchingTV.Mudrasaresovaluablebecausetheyenhanceoverallwellbeingandallow

youtotapintohiddenenergyreserves.Practicebringsphysicalbenefits,suchasincreased mobility and balance, and mental benefits, such as improvedconcentration.Emotionally,mudrasencourage forgivenessandcompassion.Asyogaandmeditationtools, theydevelopdeepcalmandinnerpeace.Thisbookofferspracticaltechniquestoachieveallthis–andallyouneedisyourhands.

HOWIDISCOVEREDMUDRASThroughmyexperimentation,observationandextensive teachingofyoga,I’vefound that the body is a powerful antenna that is continually receiving andtransmittingthesubtleenergyknownasprana.

Mostpeople thinkofhathayogaasphysicalexercises:asanas.But it hasdeveloped many other techniques for channelling prana efficiently andeffectively. There are breathing exercises (pranayama), cleansing exercises(kriyas), energy ‘locks’ (bandhas) and ‘seals’ (mudras), as well as meditationand ethical teachings. Hatha yoga begins with the physical body, but withpractice you become aware of a more subtle movement of energy that is notphysicalinnature.

As I gotmore deeply intomy asana practice, I became aware that Iwasdoing somethingmore than just movingmy body. Often I felt as thoughmymovementwasjustaflowofenergy.AsIbecameawareoftheprana,Istartedtofindways todirectandseal it into specificchannels.Thiswas the startofmywork with mudras, which enabled me to fine-tune and intensify many of thebenefitsofmyasanapractice.

I started practising yoga in 1967, long before it was fashionable, andbecameayogateacher in1975.I foundIhaveanaptitudeforobservationandresearch,andtheabilitytocommunicateancientteachingsineverydaylanguage.Over the years, I’ve taughtmany classes and trainedmany teachers.Much ofwhatIobserved,includingmyfindingsonmudras,hasgoneintothisbook.

In 2003, when I began training yoga instructors in the teaching ofmeditation, started experimentingwithmudras on awider scale.Eachweek, Iasked the student teachers topractise a differentmudra and report backon itsenergeticvalues.Manyoftheirfindingsarecontainedinthisbook.Ihopeitwillinspire you, too, to try using mudras and experience for yourself how thisancientpracticecanhelpyoutoliveamorepeacefulandhappyliferightnow.

OMshanti–withwishesforpeace,

SwamiSaradananda

WHATMUDRASCANDOFORYOU

Afteryourface,nopartofyourbodyisquiteasexpressiveasyourhands.Withthe flexibility to make a wide range of gestures and subtle movements, yourhands can convey complicated thoughts andprofound feelings, helpingyou tocommunicateandconnectwithotherpeople.

Modern scientific research has established that moving different parts ofyour hands activates different areas of your brain. Since ancient times, Indianphilosophyhastaughtthathowthefingersmoveandtoucheachotherinfluencestheflowofprana,thelife-givingenergywithinthebody(seepages12–13),andyogishaveusedprecisehandandfingergestures–mudras–tochannelpranaforphysicalandmentalhealingandspiritualenlightenment.

This book draws on this ancient Indian science, offering more than 70mudrassuitedtomodernlife.Therearemudrastoboostmentalacuityandcalmyou down; mudras for letting off steam and connecting to others; mudras toenergize or relax; andmudras to ease symptomsof common ailments.All areeffective,easytoperform,andsafeandsimpletoincorporateintoyoureverydayroutine.

THEBENEFITSOFMUDRAS

Regularpracticeofmudrascanhelpto:•ensureprana(subtleenergy)movesfreelytokeepyourbodyand

mindwellbalancedandhealthy•increaseflexibilityandmobilityofyourhands,wrists,armsand

shoulders•improvetechniqueifyouplayaninstrumentorhand-intensivesport•boostmentalacuityandconcentration•easesymptomsofcommonailments•overcomeemotionaldifficulties,fromangertogrief

•purgeyoursub-consciousmindofnegativity•developaregularmeditationpractice•encourageinnerpeaceandasenseofonenesswiththeuniverse.

HOWTOUSETHISBOOKWhether you are a complete beginner or already have a yoga ormeditationpractice,youwillfinditeasytopractisethemudrasinthisbook.

Chapter1 offers flexibility exercises for your fingers andwrists,armsandshoulders,whichcanbeusedtobuildstrengthandsupplenessorasawarm-up formudrapractice.Theyareespeciallyuseful ifyouworkatacomputeroryourhandsareabitstiff.

Thesixchapters(Chapters2–7)attheheartofthisbookfocusonmudrasconnectedtoeachofthefivefingersandthepalm.EachfingerconnectstotheenergyofoneofthefiveelementsofIndianphilosophy(seepages16–17)whilethepalmrelatestothemind,sothechaptersinturnfocusonfire,air,ether,earth,waterandmindmudras.Eachgroupof mudras has a particular life benefit, from greater self-esteem andstress-relieftoincreasedcreativity,stability,healthandconcentration.

Ineachmudraprofile there isan introduction tohelpyouchoosewhyandwhentopractise,plussimpleinstructionsforfingerplacementandnoteson theeffectsof thegestureandhow itworks.Eachmudrahasanextrapracticalfeature:anideaforincorporatingthemudraintoayoga, meditation or breathing practice, for example, or anaccompanyingchantorvisualizationtoenhanceitseffects.

Startwithanymudras thatappeal toyouor feeleasy.Youmightchooseonefor itseffectonbodyandmind,orbecauseof its linktoacertaintimeofdayorrecommendedpracticeposition.Onpages151–4you will find a basic daily routine of seven mudras, plus suggestedsequences to ease common health complaints, from allergies toheadaches.

Aswithanything,toreapthemostbenefitfrommudras,youneedto practise regularly (daily is best). Some mudras show immediateeffects – BhairavaMudra (page 136) instantly calms the mind – butmostworkbestoveraperiodoftime.

ACCESSINGYOURENERGY

TheSanskritwordpranaisoftentranslatedas‘life-force’,‘vitalenergy’or‘vitalair’. Yoga philosophy teaches that this subtle energy animates and movesthroughyourpranamayakosha, or aura–an ‘ethericdouble’ofyourphysicalbody. Prana is not a physical energy, and is quite different from the electricalcurrent that moves through your nervous system. This form of bio-energy ismuchmoresubtle.

Prana flows through the pranamaya kosha or bio-energy field in subtlechannelsknowntoyogisasnadis.Acupuncturistsandshiatsupractitionersreferto these channels as ‘meridians’. In Sanskrit, theword nadimeans a riverbedcontainingwateror thechannel throughwhicha river flows.Yoga textsclaimthat the subtlewiring system in your pranamaya kosha ismade up of 72,000nadis.Aspranaflowsthroughthesenadisitreacheseverypartofyourbody:thisistheforcethatensuresyourbodystayswellbalancedandhealthy.

It’s perhaps easiest to understand the concepts of nadis and prana byvisualizing the nadis as the roadswithin a highway system that enable traffic(prana)tomovesmoothlyandfreely.Whenpranaisfree-flowing,thebodystaysvibrantlyhealthy.However,at timesthenadisbecomeblockedandtheflowofprana is interrupted.Awhole regionmaybecutoffbyablockage.Asa result,thatpartofthebodyisweakened,andmaybecomesusceptibletoailments–oritmayevenatrophyorbecomeparalysed.

Foryourbodytobeexceptionallyhealthy,itisimportanttobreakupthese‘traffic jams’ and stimulate the prana to flow freely through your nadis again,bringingnaturalhealingenergytoeveryarea.Youcandothisbypractisingyogapostures,breathingexercisesandmudras.

Whyaremudrassoeffectiveatclearingenergeticblockages?Mostof themajor nadis either start or finish in your hands or feet. Soworkingwith yourhands is a particularly effective way of cleansing the subtle channels ofimpurities,removingobstructionsanddirectingthepranainhealthierdirections.Whenyoupositionthefingersinparticularways,youaffecttheflowofpranabyworkingwith thechakrasandelements linkedwitheachfinger (seepages14–19), redirecting its healing forcewherever it is needed to re-establish balance,whicheasessymptoms.

Sometimes trafficneeds tobe temporarilydivertedon thepranichighway

sorepairscanbemade to thenadinetwork.Mudrashelphere, too,acting likeswitchesthatcancreateorcuttheflowofpranatovariouspartsofyourbody;asyou position your fingers in differentways you can seal off certain nadis andinsteadchannelpranatoweakerregionsofyourbodytostrengthenandstimulatethem.The Sanskritwordmudra can be translated as ‘seal’.Alternatively, youmight wish to direct prana away from areas where there is an excessiveconcentration of it. The instructions for practising the individual mudras inchapters2–7explainhowtodothisandwhyitworks.

Butaboveall,bypractisingthemudrasinthisbook,youallowyourselftobecome a clear channel for prana to flow through, enhancing wellbeing andensuringpeaceofmind.

Pranaisvitalsubtleenergy,whichflowsthroughthephysicalbodyalthoughitisnotvisible.Ittravelsthroughchannelsthatyogiscall‘nadis’.

MUDRASANDCHAKRAS

Ifwelikenthenadisintheenergeticbodytotheroadsinahighwaysystem,wecanimaginewhathappensatajunction,wheretwoormoreroadsmeetorcross.A junction is more likely to become congested or blocked than a straight,uninterruptedstretchofhighway.Themoreroads thatcometogether, themorelikelihood there is of a traffic jam developing. And the larger the roads, thelargerthetrafficjamatbusytimes.Therearesevenimportantcrossingpointsfornadis in the energeticbody,where themajornadis come together.These largeenergyhubsarereferredtoaschakrasintheIndiantradition–theSanskritwordtranslates as ‘wheel’. These vibrant centres of energy work as antennae,receiving,storing,transformingandtransmittingprana.Eachchakragovernstheenergyoftheregionofyourbodyinwhichit is located;theyarealsostronglyrelatedtothesenses,governingthewayyoutakeininformationfromtheworldandprocessit,aswellasthemodeandqualityoftheenergyyougiveout.

Sevenmajorchakrasarealignedwiththebody’sspine:theroot,sacral,solarplexus,heart,throat,browandcrownchakras.

Thesevenmainchakrasarelocatedintheregionofyourspine,movingupfromthebaseofyourbodytoyour lowerabdomen,solarplexus,heart, throat,forehead and finally the crown of your head. There are less busy energyjunctions, too,wherefewerroadsmeet,knownas‘marmapoints’ intheIndiantradition, and as acupressure or acupuncture points in Traditional ChineseMedicine. And there are a number of minor chakras, including those in thepalmsofyourhands.

Although considered minor chakras, the hand chakras are essentialenergeticantennae.LInked to theheartchakra, they transmita flowofhealing

energy out from the heart centre.Without your hand chakras youwould havedifficultyinreceivinginformationfromtheworldandsendingenergyoutward,forexample inextending feelingsofcompassionor reachingout toothers.Bystimulating thesechakras (seepages132–3)youcanbetter feel theconnectionbetween your hands and your heart and becomemore sensitive to the healingenergyofyourheartchakra.

Aswithanyjunction,trafficflowismorefreeandeasywhentherearenojams or breakdowns. The same is truewith the chakras:when they are open,cleanandoperatingsmoothly,physicalhealthandmentalwellbeingareassuredintheareasofthebodyandsensesgovernedbythoseparticularchakras.

There are various ways to keep your chakras clean, balanced and fullyfunctional, including yoga andmeditation practice.But one of the easiest andmosteffectivewaystoridtheseenergyjunctionsofblockagesandensurefree-flowingpranaistopractisemudras.Bydoingthisyouawakenandstartdirectingthenaturalhealingenergiesinyourhands.

MUDRASANDTHEELEMENTS

IntheIndiantradition,eachfingerrelatestotheenergyofoneofthefive‘greatelements’(maha-bhootas): thethumbtofire(matterinradiantform),theindexfingertoair(matteringaseousform),themiddlefingertoether(space),theringfingertoearth(solidmatter)andthelittlefingertowater(liquids).Thepalmofthehandrelatestothemind.Mudrasthatpredominantlyusecertainpartsofthehandsthereforehavedifferentsetsofphysical,emotionalandspiritualbenefits,depending on which elemental energies and chakras aremost affected in thathandposition.

Some mudras involve only one hand, others engage both hands insymmetricalgestures,andothersstillhaveeachhandinadifferentposition,butmostmudrasareformedbyusingyourthumb(fireelement)tolightlystimulateoneormoreoftheotherelementsasyoutouchthetip,nail,knuckleorbaseofafinger. These general rules detail how each element is affected by fingerpositioning.

THEFIVEBASICFINGERPOSITIONS

Joiningyourthumbtiptoafingertipencouragesstabilityinthelinkedelement.

Touchingthebackofafinger(nailorknuckle)decreasesthelinkedelement’sinfluence.

Bringingyourthumbtothebaseofanyfingerstimulatesthelinkedelement.

Whenyourpalmfacesupward,youopentoreceiveinspirationandenergy.

Whenyourpalmfacesdownward,youbecomemoregrounded.

HOWTHEFINGERSRELATETOTHEELEMENTSANDTHECHAKRASThis chart details the connections between the parts of the hand, the elementsandthechakras.Whentheelementsareinbalance,itiseasiertomaintainhealthandwellbeing.

MUDRASANDDOSHAS

Inordertobetterunderstandhowmudrasaffectyourbodyandmind,itishelpfulto have a basic knowledge of the three Ayurvedic constitutions, or types ofphysicalandmentalmake-up,knownasthedoshas.Thesearemadeupofthreeenergetic types:vata,pittaandkapha, andAyurvedaplaces great emphasis onkeepingtheminbalance.

Manyfactors,bothinternalandexternal,disturbthebalanceofoneormoreofthedoshas,includingemotionalandphysicalstress,noteatingforyourbodytype, the seasons and the weather, physical trauma, and problems with work,family and relationships. Mudras gently but powerfully counteract negativeinfluencesthatcausetheseenergiestofalloutofbalanceandplayanimportantpartinmaintainingahealthybalanceofthethreedoshaswithinyourbody,mindandconsciousness.

Vata:airandetherelements;coldanddry;thisistheenergyofmovement.Pitta:fireelement;hot,dryqualities;thisistheenergyofdigestion,assimilationandmetabolism.Kapha:earthandwaterelements;cold,wetqualities;thisistheenergyformingthebody’sstructure.

THETHREEENERGIESINBALANCE

Foroptimalphysicalandemotionalhealth,youneedabalancewithinyourbodyofthethreeenergies–vata(airandether),pitta(fire)andkapha(earthandwater).

VATA

This is theenergyofmovement; it ismadeupofair (matter ingaseous form)and ether (space). It is constantly moving, expansive in nature, easilychangeable,irregularandcold.Whenvataisexcessive,yourbodytendstosufferfromdryness, roughness, stiffness, joint pain, andbrittle bones and teeth.Youmay have trouble focusing or committing to anything. Joint problems andsymptoms relating to the nervous system are said to indicate an imbalance ofvata.

Mudrascanofferrelieffromsymptomsinbodyormind,particularlythoseinvolvingtheindexandmiddlefingers.Ifyouhaveavataimbalanceit’smoreeffective to practise mudras while sitting or standing still rather than whileengagedinotheractivities.

PITTA

The energy of digestion, assimilation andmetabolism is known as pitta. It ismainlycomposedofthefireelementandishotanddry.Pittageneratesheatinyour body and regulates your temperature.When pitta is excessive, youmaytendtogetangry,sufferfromhighbloodpressure,orburningsensations,sweattoomuch and crave spicy food.Youmaydevelop eczema, irritability, blotchyredskin,rashesandhives.

Pitta and the fire element relate to your thumb.Mostmudras involve thethumbs,sootherfactorsoftenbecomeimportantwhenyouusemudras to treatpittaimbalances,suchasthewayyourthumbpressestheotherfingersorpalm.

KAPHA

The basic energy that forms your body’s structure, kapha provides thefoundation for the other doshas. Kapha is made up of the water and earthelementsandiscoldandmoistandwhiteinnature.Itisstableandtendstomoveverylittle.

When kapha is excessive, you may feel stuck in life, crave too manysweets, feel heavy, and suffer from swelling and congestion. Accompanyingphysical symptoms may include depression, lethargy, passivity, weight gain,

asthma,waterretentionandcongestion.Mudras can be very helpful for kapha imbalances, particularly those

involving the ring and little fingers. Practise them alongside some gentlemovement,suchasyogaposturesorwalking.

INTEGRATINGMUDRASINTOYOURLIFE

You can practise many of the mudras in this book anywhere at any time –walkingtowork,sittingatyourdesk,onatrain(thoughnotwhiledriving).Theyare equally helpful during stressful situations andwhile relaxing. Eachmudraentrysuggestsappropriatewaystoadditintoyourdailyroutine.

Alternatively,youcanpractisemudrasinamorefocusedwaybysittingorkneelinginameditationposture.Manybenefitsofmudrapracticeareenhancedifyoubuildthemintocontemplativeactivitiessuchasyogaormeditation.

PRACTISINGWHILESITTING

Ifyousitorkneeltopractise,itiseasytodropintodeeprelaxationandyoumayfeel an urge to sing with joy. There are stories of mudra practitionersexperiencing involuntary, but not unpleasant, movements of their arms andbodiesduringameditationsession.

While sitting you can place your hands on your thighs or knees. Thisstimulates the subtle energy channels in your legs and helps balance the root(muladhara) chakra, providing a firm foundation for practice. For joined-handmudrasyoumayrestyourhandsonasmallcushionorblanketinyourlap.

Sittingonachair:Useastraight-backedchair;donotsitonanupholsteredchairorabed,whichtendtodiscourageastraightback.Keepyourfeetflatonthe ground or on a folded blanket ormat. Relax your shoulders and lift yourbreastbone.Imaginethatastringattachedtothetopofyourheadissupportingyourweight.Withoutlosingyourconnectiontotheseat,feelyourbodyreachingupward,tallandsteady,withouteffort.

Sittingwith legs crossed: Sitting ‘tailor fashion’ gives your body a firmbaseandencouragesyourmindtostaycentred.Withregularpractice,tightnessinyourhipslessensandthemusclesofthelowerbackstrengthen.Ifyourkneesarehigherthanyourhips,sitonacushionorfoldedblankettoliftyourbuttocksand relieve tension in the lower back and hips. Sit up straight, spineperpendiculartotheground.Checkyourheadiserect,chinparalleltothefloor

andshouldersunhunched.Kneeling on your heels: Place a mat or folded blanket on the ground.

Kneel on the mat with feet and knees together or slightly apart. Lower yourbuttocks to rest firmlyonyourheels. Ifyouranklesor feetareuncomfortable,cushionthemwitharolledupwashcloth.Somepeoplepreferalowmeditationbench.Restyourbuttocksonthebenchwithfeetandkneestogetherorslightlyapart.

PRACTISINGWHILESTANDING

Standfirmlywithfeetslightlyapart, inlinewithyourhips,andkneesstraight.Feelyourbodyweightspreadingevenlybetweenbothfeet.Ifyoupractisewhilewalking, you may feel lighter and notice that your step is more vigorous orbouncy.

PRACTISINGWHILELYINGDOWN

Feel free to practise mudras lying down when you feel in need of deeperrelaxation;wherethisisn’tadvisedthereisanoteinthetext.

FINGERCONTACT

When performing a mudra, make a light contact between thumb and fingers.Unless otherwise specified, practise with both hands simultaneously toconcentratetheelementalenergies.

BREATHING

Trytokeepyourlipsgentlysealedandbreathethroughyournose.Tryplacingthe top of your tongue flat against the roof of yourmouth. Slide your tonguebacksothetipisjustbehindthehardridgeattherearofyourupperteeth(itcanhelp to swallow).This position calms yourmind, balances and increases yoursensitivity toprana energy and connects twomajornadi energypathways (idaandpingala).

1HANDHEALTHANDWELLBEING

INCREASINGFLEXIBILITYANDREDUCINGSTRESS

‘Thefinalformingofaperson’scharacterliesintheirownhands.’AnneFrank

POWERINYOURHANDS

Youuseyourhandsconstantly,butprobablyoverlook theirwellbeing.Even ifyouprogressno further in thebook than thischapter, the followingpageswillbringnewlifetoyourfingers,hands,armsandshoulders.Andtheexercisesareinvaluableifyousitatadesk,workatacomputer,playamusicalinstrumentorenjoyahand-intensivesport,suchastennis,badminton,golf,cricketorbaseball.

Improved hand mobility allows you to perform everyday activities withmoreease,reducingthestrainonyourmusclesandtheimpactonyourjoints.Asthe physical condition, range ofmotion and general flexibility of your fingersand hands improve, youwill becomemore aware of their potential, and yourabilitytoperformmudraswillbeenhanced.Youwillalsobelesspronetoinjury.

The simple exercises in this chapter warm up and increase flexibility inyour fingers, hands, arms and shoulders. They are designed to enhancesuppleness, dexterity and coordination and to increase the circulation of prana(seepages12–13).Youcanpractisethemanywhereandatanypointintheday,evenwhile watching television or standing in a queue. Theymake especiallygoodstress-releasetoolsifyoudorepetitiveworkwithyourhands,suchasatakeyboard;itisagreatideatostopeveryhourtomovearound,restyoureyesandstretchyourhands.Perform theexercises in thischapteron theirown,pickingthoseyoufinduseful,orworkthroughtheminsequence.

Beginsimply,performingtheexercisesslowly–arelaxed,stretchedmuscleperformsbetter thana tensedone.Asyoupractiseeachmovement,allowyourmindtosendenergyintoyourhands,andbecomeawareofeachfingerandeverypartofyourhands,wrists,armsandshoulders.Thismakesagreatpreparationformudrapractice.

SIMPLEHANDMASSAGE

Thesemovementshelptoreleasetensioninyourhands,regulatebloodpressureandrefreshyourbrainandeyes.Theymakeausefulmini-breakfromkeyboardworkandcanbeusedanytimeyouwouldliketoboostalertness.

1 Closeyoureyesandgentlyrubeachofyour thumbsagainst thetipsof thefingersofthesamehandfor1minute.Thisrefreshesyourbrainandeyes.2Looselybendallyourfingersandrubthefingernailsofthetwohandsagainsteachother(forupto10minutesdaily)tostimulatementalactivityandalertness.3Usethethumbandindexfingerofonehandtomassagethewebsbetweenthefingersofyourotherhand.Makesureyour thumb ison thepalmsideofyourhand. Repeat on the other hand to release stress. Much of the tension in thehandsisheldbetweenthefingers.4Usingthetipsoftheindex,middleandringfingersofonehand,massagethegrooves between the small bones on the back of your opposite hand for 1–2minutes.Changehandsandrepeat.Thishelps to release tension inyourhandsandregulatebloodpressure.

FINGEREXERCISES

Everydaymovementsandmudrapracticebecomemucheasierifyourfingersareflexible,andtheseexercisesaredevisedtoincreaseflexibility.Themudrahereisthe basis for all others in the book because it prepares you mentally andphysically forpractice. It is especiallyuseful if youareolder, tend tobe abitstifforworkatacomputer.

FingerPush:Usingoneindexfinger,exhaleasyougentlypushtheindexfingerof theoppositehandback; inhaleasyourelease thefinger.Repeatwithall thefingersinturn.Thenchangehandsandrepeatthemovement.

FingerBend:Bendyourfingers(notyourthumbs)untileachfingertouchesitsownbase.Ifnecessary,gentlyassistwithyouroppositehand.Thenbringthetipofeachfingerinturntothebaseofyourthumb,usingtheotherhandtoassist,ifrequired.

Rhythmic Fingers: Touch the tips of the thumbs of each hand to the otherhand’s fingertips in turn: T-T-2 T-3 T-4. Tomake the exercisemore effective,practise it repeating the mantra ‘so-ham ham-sa’ at the same time. Then trychangingtherhythmtoT-1T-3T-1T-2T-1T-4oranyothervariation.

MudraforIncreasedFingerFlexibility:Usingbothhands,bring themiddle,ringandlittlefingersofeachhandaroundthethumbnailofthesamehand.Keepthe index fingers outstretched but relaxed.Hold for 4minutes and repeat fivetimesdaily,leavingatleast20minutesbetweensessions.

HANDEXERCISES

Thepowerofyourhandsisanindicationofthestrengthofyourlife-force,andkeeping your hands strong and flexible enhances your enjoyment of life. Theclenching exercise here is useful for tennis, cricket and badminton players,golfersandpeoplewhoworkatkeyboards–thegentlecontractionandreleaseaction helps to loosen tight fingers. The Wrist Rotation relieves the tensioncausedbyprolongedwritingorkeyboardwork,andalsosuitspeoplewhohavearthritisinthehands.PeacockHands(page28)notonlymaintainstheflexibilityof the hands,wrists and fingers, it also stimulates the solar plexus chakra andtonesthedigestivesystem.

NamaskarBend: Bring both palms together, flat against each other with allyourfingerspointingupwardas inNamaskarMudra(seepage138).Trying todroptheelbowsaslittleaspossible,pushthehandsandfingerstotheright;holdfor2–3secondsandthenrepeattotheleft.

WristRotation:Raiseonehandandmakealoosefistwithyourthumbontheoutside.Supportyourforearmwithyourotherhand.Rotateyourfistclockwise10–15timesandthenanti-clockwise.Repeatontheotherhand.

Interlocked-finger Stretch: Bring both hands together and interlock yourfingers.Rotate your hands so the palms face away. Straighten your elbows toextendyourarmsandstretch.Holdforaslongasfeelscomfortable.

HandClench: Bend and rest both elbows on a table or desk. Inhale as youstretchyourfingerswideapart.Exhaleasyoulooselyclenchyourfingersintoafist.Repeattentimes,workingbothhandsatthesametime.

PEACOCKHANDS

1 Sitonyourheelswithyourkneeswideapart.Bringyourelbows,forearmsandwriststogetherinfrontofyourchestwithyourpalmsfacingupward.2Placeyourpalmsflatonthegroundbetweenyourlegs.Leanforwardalittleandtrytobendyourelbowsintowardyourbodywhilekeepingthemtogether.Holdfor3–5seconds,graduallybuildingupto15seconds.Caution: Avoid if you are pregnant, menstruating or experiencing abdominalcramps,orifyouhavecarpaltunnelsyndromeorrepetitivestraininjury(RSI).

REVERSEDHANDSTRETCH

1Startonhandsandkneeswithyourkneeship-widthapartandhandsdirectlybeneathyourshoulders.Reversethepositionofyourhandssoyourfingersfacetowardyourknees.2 Slowlysitbackonyourheels,keepingyourhandsasflatonthegroundaspossible.Keepyourelbowsstraightandletyourheaddropbetweenyourarms.After3–5seconds,comeforwardagaintohandsandknees.Release,shakingoutonehand,thentheother.Repeat2–3times.Caution:Avoid if you have carpal tunnel syndromeor repetitive strain injury(RSI).

SHOULDEREXERCISES

Tight or frozen shoulders can decrease the range ofmotion of your hands, aswellasbeingverypainful.Theseexercisesfocusonmobilizingyourshoulders,buttheCow’sHeadstretchalsoreleasestightnessinyourwrists,armpits,tricepsandchest,whiletheBearHug(page30)relaxesthemusclesoftheupperback,suchas therhomboids thatmovethescapulas.Youcanperformsomeof thesestretches,suchastheShoulderRoll,whilesittingatadesk,andothers,liketheOpposite-elbowHold(page31),whenstandinginaqueue.

COW’SHEAD

1 Sittingor standing,bringyour righthandbehindyourbackandslide ituptoward your neck. Place your left hand on your right elbow or forearm, ifnecessary,togentlycoaxtherighthandhigherupyourback.2Raiseyourleftarmoveryourhead,bendtheelbowanddropyourlefthandbehindyourleftshoulder.Joinhandsifyoucan.Ifyourhandsdon’tmeet,holdastraporathinfoldedtowelinyourupperhandandcatchitwithyourlowerhandto bring your hands as close together as possible. Hold for 10–30 seconds.Release,shakeoutyourshouldersandrepeatontheoppositeside.

SHOULDERROLL

Standing,kneelingorsittingwithyourarmsrelaxed,rollyourshouldersforward

5–10times.Reversethedirectionoftherollsandrepeat5–10times.

BEARHUG

1Sittingorstanding,raiseyourrightarminfrontofyourchest;bendtheelbowsoyour fingers arepointingupward.Bringyour left hand toyour right elbowand gently draw the upper arm across your chest, as close to your body aspossible.Holdfor3–5seconds,thenchangearmsandrepeat.2Bringyourrightarmacrossyourbodytoholdyourleftshoulder.Bringyourleftarmundertherightsoyoucangraspyourrightshoulderwithyourlefthand.Yourelbowsshouldbestackedoneontopoftheother.Trytoraisebothelbowstogether.

Holdforseveralbreaths,thenchangearmsandrepeattheexercisewiththerightelbowonthebottomthistime.Shakeoutyourshoulders

CLOCKAGAINSTTHEWALL

1Standwithonesideofyourbodyagainstawall;makesureyourfoot,hipandshoulderall touch thewall.Raiseyourarmashighasyoucanandplaceyourhandflatonthewall.2Withoutlettingyourbodyshift,slowlymoveyourhandbackinalargearc–like a clock hand moving from 12 to 6 o’clock. Release your arm, turn andrepeattheexerciseontheoppositeside.

OPPOSITE-ELBOWHOLD

1 Bringbotharmsbehindyourbackwiththeelbowsstraightandyourhandstowardtheground.Bendyourrightelbowandtrytoholdyourleftelbowwithyourrighthand.Holdforafewbreaths.2 Without lettinggoofyour leftelbow,bendyour leftelbowand try tohold

yourrightelbowwithyourlefthand.Holdforafewbreaths,thenreleasebothelbows.Rotateyourshouldersforward3–4timesandthenback.Repeatontheothersidebybendingtheleftelbowfirst.

HANDCLASPBEHINDBACK

Bringyourhandsbehindyourbackandinterlockyourfingers.Raiseyourarmsas much as possible without leaning forward. Hold for a few breaths, thenreleaseyourhands,Changeyourgrip so the thumbof theoppositehand isontop,andrepeat.

STRAPSTRETCH

1Sitorstandholdingastraporbelttautbetweenbothhandswithyourelbowsstraight.2 Extendyourarmsstraightupoveryourhead, thendownbehindyourbackuntilthestrapisinlinewithyourshoulders.Asyoudothis,keepyourelbowsstraight andallowyourhands to slide far enoughapart thatyou feel apullonyourshoulders(butnotpain).Holdittherefor5–10breaths,thenliftyourarms,takingthestrapbackoveryourhead.

2

FIREMUDRAS

BOOSTINGINNERSTRENGTHANDSELF-ESTEEM

Partofhand:thumbElement:fire

Relatedchakra:solarplexusPhysicalassociations:digestion,muscles,senseofsightEmotional

associations:innerstrength,willpower,self-esteem,courage,ambition‘OAgni[Fire],lightthepathsothatwemaygatherthegoodwehaveplanted.Helpustoremovewhatevernegativityiswithinus.

Youknowallouractions.Weofferoursalutationstoyou.’

IshaUpanishad

INTRODUCINGTHEFIREMUDRAS

The mudras in this chapter focus attention on the thumb. They relate to theelementfireandtothesolarplexuschakra,whichcontrolstheenergythat‘firesup’alltheotherchakras(seepages14–15).InAyurveda,thetraditionalmedicineof India, the thumb is said to stimulate thepitta dosha, the energy that causesthingstoripenandmature(seepages18–19).Pitta’senergyisresponsibleforallforms of physical, mental and spiritual transformation. Because of this, themudrasinthischaptercanhelpyoutodevelopinnerstrengthandtransformyourlifeintoanythingyouwantittobe.

InSanskrit,fireiscalledagni,atermthatencompassesallmatterinradiantform, including the sun, light, lightning, heat, magnetism and electricity. Thequalities of the fire element are energy, warmth, luminosity, radiance and thepoweroftransformation.Firehasthequalityofwhatisknowninyogictermsasrajas,oractivityandpassion;thisiswhatgivesformandcolourtolife.

Ahealthy fireelement iskey tomaintainingphysicalwellbeing.Allyourbodyprocesses–fromcellularmetabolismonward– involveburningnutrientstocreateenergyandgenerateheat.Forexample,ifyoukeepyourdigestivefireburning at a steady pace, food will be properly digested and you’ll be betternourishedandhencebetterabletowardoffdisease.

Emotionally,havingawell-balancedfireelementempowersyoutodevelopthecouragetofacelife’schallengesandnotbeafraidoftakingresponsibilityfortheir outcome. It assists you in developing such positive qualities as honour,integrity, courage, charisma,willpower, self-esteem and decisiveness. The fireelementalsogivesyourmindthestrengthtoponderanddeliberate.Whenyourmindis‘firedup’,youarebetterabletograspideas,understandwhatyouhaveheard,nourishyourselfwiththoughtsandbemoreintouchwithyourfeelings.

Energetically, the thumb is a very important part of the hand becausespecialpraniccurrentspassthroughitthatconnectyoutothe‘seat’ofyourfireelement,themanipuraorsolarplexuschakra(seepage17).Thischakragovernsyourdigestivesystemaswellasyourmusclesandeyes.Pooreyesight,digestivecomplaints,foodintolerances,highorlowbloodsugar,diabetes,eatingdisordersandatendencytomusclespasmscanallrespondwelltoregularpracticeofthefiremudrasandassociatedexercisesinthischapter.

Without‘fire’intheformoflight,youwouldnotbeabletosee.Onaless

literallevel,being‘seen’canbeunderstoodastheneedtobeacknowledgedasaunique individual. When this need is not met – for example, when someoneignores you, fails to recognize your capabilities and talents or demeans you –anger often follows. Anger – whether expressed or not – as well as burninghatred,vanityandpridearethenegativeemotionsassociatedwithanimbalanceintheenergyofthesolarplexuschakra.Bypractisingthepitta-relatedmudrasinthis chapter, you can help to counter such difficult feelings and find moreemotionalbalance.

Above all, as you work with the fire mudras, notice your willpowerbecomingstronger,andyourself-imageandself-confidencestartingtoimprove.Youwillprobablyfindyourselfbecomingapersonwith‘fireinthebelly’–withtheenergytoputyourthoughtsanddreamsintoaction.

Firemudrasataglance

Mudra Benefit Page

Agni Increaseswillpowerandself-confidence;balancesheat 36Guru Aidsphysicalandemotionalbalance 37Manipura Increaseswillpowerandcourage;boostsdigestion 38Linga Generatesheatandinvigoratesthebody 39Surya Givesinspiration;counterslethargy;cleansesthebody 40Pushan Aidsabsorptionofnutrients,pranaandnewideas 42Kamajayi Encouragesmoderation;directsenergyintohealthychannels 43Ashva-ratna Countersnegativebehaviourpatterns;helpsinexploringnew

possibilities44

Adho-mukha Stimulateswisdomandpreparesyourmindformeditation 45Shankha Alleviatesproblemscausedbytoomuch‘heat’inbodyand

mind46

Pitta-pacifying Decreasesexcessheat,physicallyandemotionally 48Pitta-energizing Boostsself-esteemandencouragespositiveperception 49DhyanaMudra Aidsinmeditationandinaccessingyourfullpotential 50

AGNIMUDRAFireGesture

Agni Mudra helps to balance the heat within your body, and enhances yourwillpowerandself-confidence.Intheyogatradition,itisvaluedformeditation,centringyourenergywhilefillingyouwithenthusiasmandvitality.

Youmayrecognizethisasthethumbs-upgestureusedintheWestasasignthat something is a good idea, ormuch liked. Its origins are said to lie in theRomanera,whencrowdsatgladiatorbattlesvotedwiththeirthumbsonwhetherthewinning gladiator should kill his opponent: thumbs-up signified continuedlife.

HOWTOPRACTISECome into a sitting position (see pages 20–21). Each hand does somethingdifferent:Righthand–makeafistwiththethumbpointingstraightup.

Lefthand–openyourhand,withthepalmfacingup.Placeyour right fistonyour leftpalmand,maintaining thisposition, rest

bothhandsinyourlap.Holdasyousitquietlyormeditate.Repeatdaily.

HOWITWORKSByfreeingyour thumbs from theother fingers,you free the fireelement fromthe influence of the four other elements. This strengthens the nourishing fieryenergy yogis call samana vayu. Holding Agni Mudra can increase yoursensationsofvitalityandenergy.

ACCOMPANYINGAFFIRMATION:THEPOSITIVEEFFECTSOFTHEMUDRABECOMESTRONGERWHENYOUMENTALLYREPEATTHEFOLLOWINGAFFIRMATIONWHILEHOLDINGIT:‘IOFFERMYNEGATIVEQUALITIESTOTHEFIREOFTRANSFORMATION.’

GURUMUDRAJupiterGesture

Recommendedforcultivatingphysicalandemotionalequilibrium,thisisatwo-thumbedvariationofAgniMudra(seeopposite).GuruistheSanskritnameforJupiter,andthegestureisusedinIndiandancetorefertotheplanetorateacher.

Yogis may know this mudra by its alternative name Merudanda Mudra.Meru is the name of themountain at the centre of the universe in the Indiantradition;dandaastickorstaff.Whenthetermsareusedtogether,theyrelatetoyourspine,thecentralpointofbalanceandsteadinessinyourbody.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Makefistswithbothhands,withyourthumbspointingstraightup.Rest thefistsontheirrespectiveknees.Holdforaslongasyoucansitquietlyormeditate.

HOWITWORKS

Placing your thumbs in this position promotes the steadiness of themanipurachakraatthehorizontalcentreofyourbody,leadingtoincreasedemotionalandenergetic balance. If you meditate, practising with your hands in this mudrahelpsalignthespine,creatingverticalbalanceinyourbody,too.

ACCOMPANYINGEXERCISE:GURUMUDRAMAKESEYEEXERCISESMOREEFFECTIVE.WITHBOTHHANDSINTHEMUDRA,LIFTYOURRIGHTARMTOEYELEVELANDSLOWLYMOVEITASFARRIGHTASYOUCANSEEIT;DONOTMOVEYOURHEAD.SLOWLYBRINGYOURARMBACKTOCENTRE.CHANGEARMSANDREPEATTOTHELEFT.REPEAT2–3TIMESEACHWAY.

MANIPURAMUDRASolarPlexusChakraGesture

Thisgesturestrengthensdigestion,boostswillpowerandgivesyouthecourageto ‘turn over a new leaf’ and transform your life. This is the key mudra ofmanipura, the solar plexus chakra,whichhouses yourmost prizedpossession:yoursenseofself,personalityandcharisma.Howwell it functionsdetermineshowtheworldseesyou.

Regularpracticeofthismudracanenhanceself-esteem,self-disciplineandself-reliance,andhelpyoutodevelopahealthierself-imageandability to take‘safe’risks.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Havebothpalmsfacingdown,with all the fingers extended.Slightly loweryour left index finger and lift themiddlefingernexttoit.Placeyourrightindexfingerontopofyourleftindexfinger;slideitundertheleftmiddlefinger,andrestthetipontopoftheleftringfinger.Bendtheleftmiddlefingerdownandcurltherightmiddlefingeroverthe

topoftheleftindexfinger,sothetwomiddlefingerstouch.Bringthetipoftheleft index finger on top of the right ring finger. Join the tips of the two littlefingers,and theendsof the thumbs.Holdfor5–10minutes; itgetseasierwithpractice.

HOWITWORKSSince each finger relates to the energy of a different element in Indianphilosophy,interconnectingthefingersconnectsallyourenergeticcircuits.

ACCOMPANYINGCHANT:TOOPTIMIZETHEBENEFITSOFTHISMUDRA,CLOSEYOUREYESASYOUHOLDTHEMUDRAANDMENTALLYREPEATTHEMANTRAOFTHEMANIPURACHAKRA,‘RAM’.

LINGAMUDRAMarkofSiva

ThismudrarepresentstheHindugodSiva,whodevelopedtechniquestounleashthepotentialdormantwithinus,whichhenamed‘yoga’.Heisconsideredtobethefirstyogateacher.Alingaisaformthatrepresentstheinfinite,whichhasnoform.ItisthemarkofSiva,whoinyogaphilosophyrepresentsconsciousness.

LingaMudra generates heat and generally invigorates the body.With itspittastimulatingqualities,itisalsovaluedforitsabilitytostoptheproductionofexcessmucus, give strength to the lungs, and cure colds, bronchial infectionsandotherimbalancesofkapha(seepages18–19).

Caution: Avoid during menopause; with a thyroid condition, ulcers,hypertension ormigraines; and after a stroke. Also in summer, as thismudrageneratesheat.

HOWTOPRACTISECome into a sitting position (see pages 20–21). Interlock the fingers of bothhandswithyourrightthumbontop.Liftyourleftthumbandextenditvertically;

encircle your left thumbwith the thumb and index finger of your right hand.Maintainingthishandposition,restyourhandsinyourlaporagainstyoursolarplexus,thesiteofyourmanipurachakra.Holdfor12–20minutesdaily.

HOWITWORKSBecause the fire element of your thumb comes into close contactwith all theother elements in your other fingers, it stimulates all of them. This has aninvigoratingeffect.

ACCOMPANYINGAFFIRMATION:SITWITHYOURHANDSINLINGAMUDRAANDJUSTWATCHYOURMIND.IFNEGATIVETHOUGHTSSTARTTOCOMEUP,MENTALLYREPEATTHISAFFIRMATION:‘IOFFERALLNEGATIVEQUALITIESINTOTHEFIREOFTRANSFORMATION.’

SURYAMUDRASunSeal

Youwill findSuryaMudrahelpfulany timeyou feel inneedof inspirationorwouldliketocounterlethargyofthebodyormind.InSanskrit,Suryaisoneofthenamesofthesun,ourmostvisibleformoftheelementfire.Inspiredbythelightof thesun,darkness (in theformofdepression)disappearsandheavinessliftsfromtheheart.

Regular practice of this mudra generally improves digestion andelimination.Itstimulatesyourbodytoburnexcessfatandreducescholesterol,helpingyoutocleanseyourselfandloseweight.

HOWTOPRACTISEComeintoasittingorkneelingposition(seepages20–21).Youcanuseeitherorbothhands.Bringyour ring fingerdown to touch the rootof the thumbof thesamehand;pressdownonyour ringfingerwithyour thumb.Extend theotherfingers,allowingthemtorelax.Holdforupto45minutesdaily,orfor3sessionsof15minutes.

HOWITWORKSTheringfinger(thefingeroftheearthelement)isdepressedbythethumb(thefire element), symbolically bowing to the light of the sun. The root of yourthumb–representingyourdriveinlifeandcreativepower–isstimulatedbytheringfinger.Asyourthumbpressesdownontheringfinger,thefireelementofthe thumbdecreases thenegativeaspectsof earth energy, suchas inertia.Thishelpsburnoff‘stagnant’impuritiesandfiresyouwithnewinspirationinlife.

ACCOMPANYINGVISUALIZATION:SITWITHEACHOFYOURHANDSINSURYAMUDRA.CLOSEYOUREYESANDVISUALIZETHELIGHTNESSOFTHEEARLYMORNINGSUN.PRACTISETHISFOR3–5MINUTESWHENEVERYOUFEELHEAVYANDLETHARGIC.

SURYAMUDRAINABREATHINGPRACTICE

SuryaBhedaPranayama:SunBreathing

In yoga, the left side of the body is considered moon-related and cool. Bybringing your left hand into SuryaMudra and resting it on your left leg, youcounteractthechillingaspectandenhancethewarmingeffectsofthisbreathingexercise.Performinthemorningonanemptystomachorasa3pmpick-me-up.Avoidintheevening.

1Comeintoasittingposition(seepages20–21).BringyourlefthandintoSuryaMudraandrestthebackofthehandonyourleftkneeorthigh.

2Folddowntheindexandmiddlefingersofyourrighthand,bringingitintoVishnuMudra(seepage104).Liftthishandandpositionthepalminfrontofyourface.Usethelittleandringfingersofyourrighthandtocloseyourleftnostril.

3Silently,inhaledeeplythroughyourrightnostril.Pinchbothnostrilsshutbyclosingyourrightnostrilwithyourrightthumb.Holdyourbreathforaslongasfeelscomfortable.

4Whenreadytoexhale,releaseyourlittleandringfingerstoopentheleftnostril(keeptherightoneclosed).Exhaleslowlyandsilentlythroughtheleftnostril.ThisisoneroundofSuryaBheda.Workupto5–10roundsdaily.

5Whenyouhavefinished,releasethemudraandgentlyshakeoutyourhandsfromthewrists.Take2–3deepbreathsbeforestandingup.

CAUTION:AVOIDIFYOUHAVEHIGHBLOODPRESSURE,FEVER,SKINRASH,ANOREXIA,ADHD,INSOMNIA,RESTLESSNESSORNERVOUSAGITATION,ALSODURINGMENOPAUSE,MENSTRUATIONANDONHOTDAYS.

PUSHANMUDRAGiverofGoodHealth

InAyurveda,thetraditionalmedicineofIndia,propernourishmentandbalanceddigestive fire are considered the foundation of good health. This nourishingmudrahelpstomaintaintheequilibriumofthefireelementinyoursolarplexusregion for better absorption of nutrients from food, prana from the air youbreatheandnewideasfromaroundyou:PushanistheSanskritnameofthesunasnourisheroftheearth.

HOWTOPRACTISECome into a sitting position (see pages 20–21). Each hand does somethingdifferent:Right hand – join the thumb tip to the tips of the index andmiddlefingers.

Lefthand–jointhethumbtiptothetipsoftheringandmiddlefingers.Maintaining these hand positions, rest the backs of your hands on their

respectiveknees,palmsup.Takeafewslowdeepbreaths,asyousitquietlywithyourawarenessonyoursolarplexusregionforupto20–30minutes.

HOWITWORKSYourrighthandstimulatestheairandetherelements(representedbytheindexandmiddle fingers)with the fireenergy in its thumb.Your lefthandenhancestheetherandearthelements(representedbythemiddleandringfingers),againfiring them upwith the thumb.Working together, the increased air, ether andearthelementsinbothhandsstimulateenergy,immunity,staminaandendurance.

ACCOMPANYINGCHANT:TOCONNECTWITHTHENOURISHINGENERGYOFTHESUN,SITQUIETLYHOLDINGPUSHANMUDRAANDREPEATTHEMANTRA‘OMPUSHNENAMAH’OR‘THESUNASTHENOURISHER,WHOCAUSESALLTOTHRIVE.’

KAMAJAYIMUDRAVictoryoverExcessiveDesiresGesture

KamajayiMudraworks to instilmoderationandcanbeagreatpractice ifyouhave difficulty refraining from self-indulgences such as over-eating anddrinking.Alsopractisethismudraifyouwouldliketostopsmoking.Ithelpstodirect your energy into healthier channels while stimulating the absorption ofnutrients.

This simple yet powerful mudra can also help you to transform yourphysical energy (known as ojas in Ayurveda) into creative and spiritualbrilliance(tejas).And by balancing the energy of your solar plexus chakra, itaidsyourattemptstosetclearpersonalboundariesandequipsyoutogetintouchwiththepowerwithin.

HOWTOPRACTISEYou can practise this mudra in any position with either or both hands. Pressdownontherootofyourthumbnailwiththetipoftheindexfingerofthesamehand.Allowtheotherfingerstoremainrelaxedandslightlycurled.Holdfor10

minutesatatime,severaltimesaday.

HOWITWORKSBy pushing on the thumb nail, you reduce any excesses of the fire element –suchastoomuchheatinthebody,whichcancauseangerandrage–andinsteadfocusyourenergyinhealthierandmorecreativedirections.

ACCOMPANYINGVISUALIZATION:WHENYOUKNOWYOUWILLBEFACEDWITHATEMPTATIONYOUWOULDLIKETOOVERCOME,BRINGYOURHANDSNTOKAMAJAYIMUDRAANDVISUALIZEYOURSELFINTHEDIFFICULTSITUATION,OVERCOMINGIT.

ASHVA-RATNAMUDRAJewelledHorseGesture

In Indianmythology, one of the nava-ratnas (nine jewels) is a seven-headed,flying,whitehorsethattransportsangelicbeings.InTibetantradition,thiswindhorsecarriesawish-fulfillingjewelandbringspeace,wealthandharmony,whilereducing suffering and unhappiness. In the shamanic tradition of eastern andcentral Asia, the wind horse is a symbol of the human soul. Thistransformationalgesture,foundinIndiandance,meditationandBuddhistrituals,helps to cut through narrow-mindedness and strengthens your resolve toovercomenegative patterns of behaviour thatmay be holding you back.Afterpractisingthismudraregularly,noticewhethernewpossibilitiesandperspectivespresentthemselvestoyou.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Keepyour fingers straightandpress palms and fingers flat against each other. Fold down and interlock yourindexandmiddle fingers; extendyour thumbs, ringand little fingers, pressing

themagainsttherespectivefingeroftheotherhand.Restyourhandsinyourlaporinfrontofyoursolarplexus,thesiteofyourmanipurachakra.Holdfor5–10minutesdaily.

HOWITWORKSBy balancing the earth (ring fingers), water (little fingers) and fire elements(thumbs), this mudra aligns your three lowest chakras (see page 17). Thisenhancesyourdigestionandcirculationwhilesharpeningandstimulatingyourpowersofobservation.

ACCOMPANYINGVISUALIZATION:WHENFACEDWITHADIFFICULTTASK,SITQUIETLYWITHYOURHANDSINASHVA-RATNAMUDRAANDVISUALIZEYOURSELFSUCCEEDING.

ADHO-MUKHAMUDRADownward-facingGesture

Stimulating digestive fire, reducing mental inertia and helping to eliminatetoxins from the body, Adho-mukha is a powerful mudra from the Ayurvedictradition.Itisalsousedtopreparethemindformeditation.Thismudraispartofagroupof24gesturesknownasthe‘GayatriMudras’,oftenusedwhenchantingthewell-knownGayatrimantra (seebelow).Gayatri represents the lightof thesun and the inner fire that gives your mind its powers of deliberation andinspiration. Adho-mukha Mudra activates the flame of wisdom within andenablesyoutobetteraccessyourinnerresources.

HOWTOPRACTISECome into a sitting or kneeling position (see pages 20–21).With both palmsfacingdownward,bendyourfingersandbringthebacksofyourfingerstogetherasyouextendand join the tipsofyour thumbs.Hold for3–5minutesdailyorwheneveryoufeeltheneedforinspiration.

HOWITWORKSThe joined thumbsaccentuate all themanifestationsof the fire elementwithinyour body and mind, and accelerate their effects, improving eyesight anddigestion,amongotherthings(seepages34–35).Atthesametime,thepressureapplied to thebacksof the fingersserves todecrease theeffectsof theairandspaceelements.

ACCOMPANYINGCHANT:PLACEYOURHANDSINADHO-MUKHAMUDRAINFRONTOFYOURBREASTBONE.SLOWLYCHANTTHEGAYATRIMANTRAMENTALLYTOYOURSELF.INHALESAYING,‘OMBHUURBHU-VAHSWA-HA’;EXHALE‘TATSA-VI-TURVA-REN-YAM’;INHALE‘BHAR-GODEV-AS-YADHII-MA-HE’;ANDEXHALE‘DHI-YOYONAHPRACH-CHO-DA-YAAT’.

SHANKHAMUDRAConchShellGesture

In both yoga andAyurveda the inner spirals of the conch shell symbolize thecoils of thehumandigestive tract.TheSanskritword shankhameans ‘conch’.ShankhaMudradecreasesexcessdigestive fireandalleviatesproblemscausedby toomuch ‘heat’ in thebodygenerally, fromstomachulcers to feverishnessandskinrashes.Onanemotionallevel,thismudrareducesheatedtossingofthemindandcoolsanger.

HOWTOPRACTISEComeintoasittingposition(seepages20–21)withyourhandsinfrontofyoursolarplexus.Wrapall four fingersofyour righthandaroundyour left thumb.Keep the fingers of your left hand together and pointing upward.Rotate yourrighthanduntil the thumbpointsupwardandjoin the tipsofyourright thumband leftmiddle finger.Bringyourhands,now in the formofaconchshell, infrontofyourbreastbone,andholdfor5–10minutes.

HOWITWORKSEncirclingthethumbwiththeotherfingerssubduesitsfireelement.Atthesametime,unitingtheleftmiddlefingerandrightthumbresultsinanincreaseoftheether element, creatingmore space in your life for digesting and assimilatingnourishingthings,includingfoods,ideasandenergy.

ACCOMPANYINGCHANT:WHETHERYOUCHOOSETOCHANTAUDIBLYORSILENTLY,RECITINGTHEMANTRA‘OM’WHILEHOLDINGSHANKHAMUDRAINCREASESITSBENEFITS.

SAHAJA-SHANKHAMUDRAINAYOGAPOSE

SimplifiedConchShellGesture

This simplified version of Shankha Mudra is especially helpful with speechproblems and lack of alertness, even giving your face a powerful aura thatpositivelyaffectsotherpeople.Theflexedpositionofyourfeetcounterslackofconfidenceandhelpsyoupresentyourpointofviewmorecogently.

Thepowerofthismudracomesfromthewayinwhichitactivatesthenadienergychannels(seepages12–13)endinginthehands,whichbringpranaintothemiddleofeachpalmandradiateitouttothefingers,particularlythethumbs.By joiningyourhands, interlockingyour fingersandpressingdownwithyourthumbs,youremoveblockagestothisflowofenergy.

1Kneelonthefloorwithkneesandfeettogether.Liftyourbuttocksslightly,tuckyourtoesunderandsitbackonyourheels.Ifthisfeelstoopainful,keepthetopsofyourfeetontheground.Inbothpositionsmakesureyourbackandheadarealignedandstraight.

2Holdingyourhandsinfrontofyoursolarplexus,interlockalleightfingersexcludingyourthumbs.Pressyourpalmstogether.Bringyourthumbsparalleltoeachother,pointingawayfromyourbody;andusethethumbstogentlyapplypressuretotheouterindexfinger.

3Holdingtheposition,restyourhandsonyourthighs.Astheposebecomesmorecomfortable,holdfor5–10minutes.

4Whenyouhavefinished,releasethemudraandgentlyshakeoutyourhandsfromthewrists.Take2–3deepbreathsbeforestandingup.

PITTA-PACIFYINGMUDRAExcessHeat-reducingGesture

The Ayurvedic energy known as pitta (see pages 18–19) governs all theprocesses of digestion, assimilation and transformation within your body andmind.Whenpittaisinbalance,youdigestfoodproperlyandarenourishedbyit;you are also endowed with qualities that demonstrate emotional balance,includingintelligence,courage,vitality,decisivenessandself-motivation.

Toomuchpitta, however, can cause ‘burning’ problems, such as stomachulcers, skin rashes, fever, a short temper and anxiety. This mudra is used inkinesiologytohelptoeliminatesuchexcessiveheat,physicallyandemotionally.Itisespeciallyeffectiveasareliefforskinrashesandsummerallergiessuchaspricklyheatandhayfever.

HOWTOPRACTISEYou can practise this mudra in any position: sitting, standing or even whilewalking. Bring the tip of each thumb to the web between the ring and littlefingersofthesamehand.Holdfor5minutesfivetimesdaily,pausingforatleast

3minutesbetweenpracticesessions.

HOWITWORKSThe fire element represented by the thumb is pacified by the earth andwaterelementsoftheringandlittlefingersrespectivelyasit‘bows’totheseelements.

ACCOMPANYINGDIETARYADVICE:ATTIMESWHENYOUFEELTHENEEDTOBOOSTTHEHEAT-REDUCINGBENEFITSOFTHISMUDRA,TRYTOAVOIDCOFFEE,ALCOHOLANDTOBACCO.INSTEAD,HAVETHEOCCASIONALCUPOFBLACKTEAWITHMILKANDADDAPINCHOFGROUNDCARDAMOM.

PITTA-ENERGIZINGMUDRABlues-banishingGesture

Inkinesiology,thispitta-energizingmudraisusedtohelppeopletoperceivetheworld inamorepositive light. It isespeciallyeffectivewhensomething limitsyourabilitytofunctioneffectivelydaytoday,whetherthisislosingsomeoneorsomethingyouloveormissinganopportunity.Whenyoufeelsadorletdown,rebalancingyourpittaenergyhelpstorekindleyourinnerflame.

Practise this mudra when sadness leaves you unmotivated or impactsnegatively on your self-esteem. It can be profoundly beneficial for bouts oftemporary depression, but if symptoms persist seek the help of a healthprofessional.

HOWTOPRACTISECome into a sitting position (see pages 20–21). Each hand does somethingdifferent:Righthand:placeyourthumbonthesideofyourringfingernailandplaceyourindexfingeronthefirstjointofyourthumb.

Lefthand:jointhetipsofyourthumbandlittlefinger.

Hold for 3 minutes twice daily, waiting at least 25 minutes betweensessions.

HOWITWORKSYour right hand balances earth energywhile your left hand reduces thewaterelement. The earth and water elements keep you immobile and dampen yourspirits.Reducing themallows thedriveand inspirationofyour fireelement toreturn.

ACCOMPANYINGVISUALIZATION:WHILEHOLDINGTHEMUDRA,CLOSEYOUREYESANDPICTURELIGHTRADIATINGFROMWITHINANDALLAROUNDYOU,FROMTHEBASEOFYOURBODYTOTHETOPOFYOURHEAD.SEEYOURSELFSITTINGINARADIANTCIRCLEWITHLIGHTENERGIZINGYOURENTIREBEINGANDFILLINGYOUWITHPOSITIVITY.

DHYANAMUDRAMeditationGesture

When someone is depicted using this gesture in Eastern orWestern art, it isusuallyanindicationthattheyareexperiencingdeepmeditation.DhyanaMudraisusedinavarietyofEasternmeditativetraditionsfortuningintoinnersilence,accessing limitless potential and finding inner strength. Dhyana Mudra is asignaltothemindthatnowisthetimetoenterameditativestate.Ithelpsyoutocreateacalmandnurturingcentrewithinyourself, even in stressfulorchaoticsituations – try it at your next meeting or job interview. The gesture alsofacilitatesdiaphragmaticbreathingandpromotestheefficientassimilationofallthat nourishes you: silence, food, ideas and energies. After regular practice,noticewhether yourmental powers and concentration increase and yourmindwanderslessfrequently.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Placebothhandsinyourlapwithyour right hand on top and your palms facing upward.Bring the tips of your

thumbstogethersotheygentlytoucheachother.Withpractice,holdthisgestureforatleast20–30minutesdaily.

HOWITWORKSBy joining both thumbs, you create an unbroken flow of fire energy andinspiration. Bringing your hands together in your lap encourages bettercommunicationbetween the twohemispheresofyourbrain, leading toamoreholisticapproachtolife.

PERSONALEXPERIENCE:‘USINGDHYANAMUDRAWITHTHUMBSTOUCHINGHELPEDMEBECAUSEIFELTTHEENERGYINANDAROUNDTHEBODYWASCONTAINED;THISAIDEDMYINWARDFOCUS.’

DHYANAMUDRAINAMEDITATIONMeditationtoTransformAnger

Holdingyourhands inDhyanaMudra asyoupractise thismeditationhelps toreleaseangerinahealthyway.Angerindicatesanimbalanceofthefireelement.

1Comeintoasittingposition(seepages20–21)orafavouritemeditationpositionifyouhaveone.Donotliedown;youmayfallasleep.BringyourhandstogetherinyourlapinDhyanaMudra.Ifyoufinditmorecomfortable,restyourhandsonasmallcushioninyourlap.Makesureyourshouldersarebackandrelaxed.

2Closeyoureyes,sealyourlipsandbreathegentlythroughbothnostrils.3Beginbyrememberinganincidentinwhichyoubecameangryorirritated.

Perhapsyouwerelateforanappointmentandspottedaparkingplaceonlytoseesomeoneelsegrabit.Picturetheincidentveryclearly;gooveritindetail.Beparticularlyawareofhowangryyoufelt.Allowyourselftorelivetheincidentonceortwiceuntilyouhavecreatedafirmmentalpicture.

4Keepingyourhandsinthemudra,changetheimage.Seeyourselfinthesamesituation,butremainingcalmandbreathingdeeply.Consciouslyletgoofyouranger.Holdontothepositiveimage,bringingittomindseveraltimes.

5Whenyouhavefinished,openyoureyes,releasethemudraandgentlyshakeoutyourhandsfromthewrists.Take2–3deepbreathsbeforestandingup.

6Repeatregularly,untilyounoticeyourbehaviourbeginningtochangeinapositiveway.

3

AIRMUDRAS

ENCOURAGINGFREEDOM,JOYANDSTRESSRELIEF

Partofhand:indexfingerElement:air

Relatedchakra:heartPhysicalassociations:breathing,circulatorysystem,armsandhands,senseoftouchEmotionalassociations:freedom,joy,stress-relief,

love,forgiveness,compassion‘Iamthewell-knownVayu[Air];Iamtheonewhomovesfreelyinthesky.Icanliftallthatisuponthe

earth.’

KenaUpanishad

INTRODUCINGTHEAIRMUDRAS

Themudrasinthischapterfocusattentionontheindexfinger.Theyrelatetotheelement air and to the heart chakra, which governs the relationship you havewith yourself. Your index finger is the one you use to make points. In yogaphilosophy,itrepresentsyourego–thatprinciplethatcausesyoutoexperienceyourselfasseparatefromeverythingelseintheworld.Practisingthemudrasinthischapterhelpstoensurethatyourheartchakraandairenergyarehealthyandbalanced. In this way they help you to develop greater personal freedom,enhanced compassion and a more joyous way of life; they also reduce yourstresslevels.

Youcannotseetheairelement,butyoucanexperienceitthroughthesensesof touch and hearing. In Sanskrit, air is called vayu, a term that includes allmatter ingaseousformincluding(butnot limitedto) theairwebreathe,steamandwind.Theattributesoftheairelementarerestlessmovement,theabilitytoexpandanddryness.

Airhasthequalityofwhatisknowninyogictermsasrajas,meaningthatoneofitsdefiningtraitsistowanttomoveconstantly.InAyurveda,theelementsofairandethermakeupthevatadosha(seepages18–19),themotivatingforcebehind the other two doshas, pitta and kapha. Vata moves; it achieves goals.Withoutvata,theotherdoshaswouldbecomestuckandstagnant.However,toolittleaswellastoomuchmovementcancauseproblems.Animbalanceofvatacancontribute to avarietyofmental andnervousdisorders, suchas insomnia,mentalandphysicalparalysis,dizzinessandfeelingsofgrief.Youcanbringyourvata energy back into balance by practising the mudras and exercises in thischapter.

Yourindexfingerisconnectedwithyouranahataorheartchakra(seepage17), theenergeticcentreofyourbodyandthe‘seat’of theairelement.This isalso the base of your prana (see pages 12–13), the non-physical energy oftenreferredtoasvital‘air’.Inthephysicalbody,thischakragovernsrespirationandcirculation,andifyouhaverespiratoryorcirculatorycomplaints,youmaywanttobeginworkingwith someof theairmudrasandassociatedexercises in thischapter.

Theheartchakraalsotransmutesthehighervibrationsfromtheupperthreechakras into grosser forms so that they canmanifest on the physical plane; in

otherwords,ittransformsconsciousnessintomatterorthoughtsintodeeds.Forexample,youmayhaveagreatidea,butbeforeyoucanactonit,youmust‘takeittoheart’.

Emotionally,ifyouarefeelingstifledorsuffocatedbylifeorlackinginjoy,perhapsitisatimefora‘changeofair’.Workingwithairmudrascanhelpyoutofeelmoreconfident,whiletheysimultaneouslymakeyourmindandbodyfeellighterandmorecarefree.Freeingyourenergyinthiswayisliketakinga‘breathoffreshair’andhelpsyoutoexperiencelifewithfewermentallimitations.

As theseatofyour loveandcompassion,yourheart isprobably themostcomplexofthechakras.Aboveall,asyouworkwiththeseairmudras,youwillprobably begin to feel its effects as you notice yourself becoming moreempathetic.

Airmudrasataglance

Mudra Benefit Page

Vayu Helpswithjointproblems,bloating,sleeplessnessandanyotherissuesrelatingtoexcessiveair

56

Anahata Enhanceslovingrelationships;aidsforgiveness;improveshealthoftheheart,lungandbreasts

58

Padma Stimulatesemotionalcleansing,love,goodwillandcommunication;countersloneliness,griefandfeelingsofbeingdrainedorexploited

59

Hridaya Enhancescompassion,empathyandunconditionallove 60Chin Generatescalmness,innerpeaceandharmony;aids

concentrationandmeditation62

Vyana Reducesmentaltensionandenhancesfeelingsofpersonalfreedom

63

Garuda Helpscontrolfluctuationsinmindandmood,especiallyduringstressfulsituations

64

Granthita Untiesemotionalknotsintimesofsadness 65Pranāpana Balancessubtleenergy;countersmotionsicknessand

dizziness66

Kshepana Helpsreleaseofstressandnegativity;stimulatesfeelingsofjoyandfreedom

68

VAYUMUDRAAirGesture

This is the go-tomudra for physical,mental or emotional issues related to animbalance of vata energy (see pages 18–19). Ayurveda attributes a range ofsymptoms to vata imbalance, from joint problems to flatulence and bloating,sleeplessness and dizziness. Vayu Mudra helps restore energy to your jointswhile reducing pain and aiding mobility. It also supports the healing of tiredligaments,tendonsandmusclesaroundthejoints.Ifyouspendalargeportionofyour day in front of a computer, try this mudra to relieve stiff or sore arms,wristsandfingers.Italsocountersastiffneck.

HOWTOPRACTISEComeintoasittingorkneelingposition(seepages20–21).Bringthetipsofbothindex fingers to the base of their respective thumbs, then press your thumbsdown onto the top knuckles of the index fingers. Hold for 15 minutes twicedaily.Forchronicjointpain,practiseforupto30minutesthreetimesaday.

HOWITWORKSBypressingdownontheindexfinger,youreduceandcontrol theelement thisfingerisassociatedwith–air.Thisremovesexcesswindanddrynessinthebodyandrestoresbalancetoyourvataenergy.

ACCOMPANYINGFOCUSINGEXERCISE:HOLDYOURHANDBENEATHONENOSTRILANDEXHALE.REPEATWITHTHEOTHERNOSTRIL.YOURBREATHISPROBABLYSTRONGERONONESIDE.THISCHANGESEVERYTWOHOURSORSO,SHOWINGTHENATURALRHYTHMOFVAYU(AIR)INYOURBODY.REPEATATOTHERTIMESOFTHEDAYTONOTICEYOURCHANGINGVAYU.

VAYUMUDRAINABREATHINGPRACTICEKapalabhati:Shining-skullCleansingBreath

When you holdVayuMudra, the invigorating effects of this exercise becomemorepronounced.With regular practice, it purifies your system so thoroughlythatyour face shineswithhealth,hence thenameof theexercise: theSanskritword kapala means ‘skull’ and bhati ‘shining’. The rhythmic abdominalpumpingpushesyourdiaphragmupintoyourthoraciccavity,emptyingairfromyourlungsthroughyournostrils,tobereplacedwithablastoffreshair,perfectforincreasingalertness.

1Comeintoasittingposition(seepages20–21)withyourbackstraight.BringbothhandsintoVayuMudraandrestthemonyourthighswithpalmsfacingupward.

2Take2–3deepbreaths,theninhaleandbeginthebreathingexercisebycontractingyourabdominalmusclesquickly.Imagineyouaretryingtoblowoutacandlebyforcingairthroughyournose.Makethemovementshortandactive.

3Relaxyourabdominalmusclessothatpassiveinhalationtakesplace.Donotforcefullyinhale:letyourlungsautomaticallyfinflatewithair.

4Repeatthisrapidabdominalpumping20–25times.Endonanexhalation,thentake2–3deepbreathstobringyourbreathingbacktonormal.ThisisoneroundofKapalabhati;trytodothreeroundsdaily,preferablyinthemorningbeforeeating.

5Whenyouhavefinished,releasethemudraandgentlyshakeoutyourhandsfromthewristsbeforestandingup.

CAUTION:AVOIDDURINGPREGNANCY,MENSTRUATIONORANASTHMAATTACK,ORIFYOUHAVEAHERNIA,ABDOMINALPAINORCRAMPING,ORHIGHBLOODPRESSURE.

ANAHATAMUDRAHeartChakraGesture

This is the key mudra of anahata, your heart chakra which, when open andbalanced, enables you to give of yourself, express unselfish love andbemorecompassionate.

Practisingthismudraimprovesthehealthofyourheart,lungsandbreasts.Emotionally, it canassist you in formingandmaintaininga lovingpartnershipandother‘heart-centred’relationships.Italsohelpsyoutoforgive.Forgivingisnot forgettingor ignoringawrong,but theability toobserveandprocessyourexperiencewithoutgettingcaughtupinemotionalreactions.Regularpracticeofthis mudra helps to free you from emotional suffering while increasing yourcapacityforself-healing.

HOWTOPRACTISECome into a sittingor kneelingposition (seepages20–21) or stand up.Bringyourrightringfingerintothewebbetweentheindexandmiddlefingersonyourlefthand.Place the left ringfinger into thewebbetweenthe indexandmiddle

fingersonyour righthand.Curl bothmiddle fingersdownover their oppositering fingers.Extendyour thumbs andyour index and little fingers; bring theirrespectiveends together.Holdfor3–5minutesor longer.Thisgetseasierwithpractice.

HOWITWORKSAsyour ringfingers (associatedwith theearthelement)pushdown,excessairandetherelementsareeliminated,andthefire,airandwaterelementscomeintobalance,whichsupportstheheartchakra.

ACCOMPANYINGCHANT:TOOPTIMIZEITSBENEFITS,CLOSEYOUREYESASYOUHOLDTHEMUDRAANDMENTALLYREPEATTHEMANTRAOFTHEANAHATACHAKRA,‘YAM’.

PADMAMUDRALotusGesture

Whenyou practise this gesture your handsmimic the blossoming of the lotusflower–andtheopeningofyourheartchakra.Asthelotusgrowsoutofmud,but is unsullied by it, so you should live in theworld, but not be affected bynegativity.

Padma Mudra stimulates emotional cleansing and can help you to findunconditional love, goodwill and heart-felt communication. It is useful forlonelinessandgrief,andwheneveryoufeeldrained,exploitedormisunderstood.Itopensyouuptoinspirationandrebalancestheenergyofyourheartchakra.

HOWTOPRACTISEComeintoasittingorkneelingposition(seepages20–21).Placeyourpalmsand

fingers flat against each other in front of your energetic heart centre (againstyour breastbone). Slowly bend your knuckles and allow your fingers to bowoutward,keepingthelowerportionofyourpalmstogetheraswellasthetipsofyourfingers.Nowbringtheedgesofyourlittlefingersandthumbstogetherasyouslowlystretchyourotherfingerswide.Take4–5deepbreathsasyouholdthemudra.

HOWITWORKSByplacingyourfingerandthumbsidestogetheryouintensifypranaflow.Thismudra directs back into your heart centre the prana that might otherwise bedispersed.

ACCOMPANYINGAFFIRMATION:ASYOUHOLDTHEOUTSTRETCHEDFORMOFTHEMUDRA,MENTALLYREPEATTHISAFFIRMATIONTOYOURSELF,‘IOPENMYHEARTTORECEIVEWHATEVERINSPIRATIONINEED.’

HRIDAYAMUDRACompassionateHeartGesture

Practisethismudraifyouarelookingforunconditionallove,genuineaffectionand compassionate communication, for its ability to channel and balance theflow of prana to your heart chakra, freeing up any blockages.Hri in Sanskritmeans ‘heart’ and daya is translated as ‘compassion’. As the heart chakragoverns your respiratory and circulatory systems, physical ailments such asasthma, chronic bronchitis, and lung and breast disease may be energeticallyconnectedwithaheartchakraimbalance.Practisingthismudracanbeasupport,gently bringing thingsback intobalance.HridayaMudra can alsohelpyou toreleasepent-upemotionsandunburdenyourheart.Tryitduringadisagreementtogiveyougreaterempathyandcompassion.

HOWTOPRACTISESit, stand or lie down.Using both hands, bend the index fingers until the tipstouchtheirownbases.Thenkeeprollingthefingersdownuntilthefirstknucklestouchthebaseofeachthumb.Jointhetipsofthethumbswiththetipsoftheir

respectiveringandmiddle fingers.Allowthe little fingers to remainextended,butkeepthemrelaxed.Holdasyousitquietlyormeditate,orwheneveryoufeeltheneed.

HOWITWORKSTheairelementoftheindexfingerbowsdeeplytothefireenergyofthethumbinthismudra.Yourthumbclosesacircuitofenergybyjoiningitsfirewithboththe stability of the ring (earth) finger and the freedom of the middle (ether)finger.

PERSONALEXPERIENCE:‘THISMUDRAHASSUCHALOVINGFEELTOIT!AHEALINGWARMTHRADIATEDOUTFROMMYHEARTCENTRE,CREATINGASENSEOFGENERALWELLBEINGINEVERYPARTOFMYBODY.’

HRIDAYAMUDRAINAMEDITATION

Metta:CompassionateHeartMeditation

AddingHridayaMudratothismeditationhelpsuntie‘knots’inyourheartasyouforgivepeople.Don’tmoveonto thefinalstepuntilyoufeel fullycomfortablewiththemeditation.

1Comeintoasittingposition(seepages20–21)orothermeditationposition.BringbothhandsintoHridayaMudraandrestthebacksofyourhandsonyourknees.

2Closeyoureyes,makingsureyourbodyisupright,butrelaxed.Willyourselftoremainmotionlessforupto20–30minutes.Take3–4deepbreaths.Thenstopcontrollingyourbreath;allowittofinditsnaturalrhythm.

3Bringyourawarenesstothecentreofyourchest.Visualizearosebudslowlyopening.Imagineyourheartopeningwithit.Noticehealingwarmthradiatingfromyourheart,creatingafeelingofwellbeingthroughoutyourbody.

4Mentallyrepeatthisphrase:‘MayIbehappy.MayIbehealthy.MayIlivewithease,freeofdisease.’Finishhereforthefirstfewsessions.Itisimportanttobecompassionatewithyourselfbeforeprogressing.

5Continuebythinkingofsomeoneyoucareabout.Repeatthephrasestothatperson,usinghisorhername.Finishhereuntilyoufeelcomfortablewiththepractice.

6Finally,continuebythinkingofsomeonewhohasinjuredyou.Feelyourheartcommunicatingcompassiontothatperson.Mentallyrepeatthesamephrases,usingtheperson’sname.EndwiththeSanskritmantraLokahsamastasukhinobhavantu’or‘Mayallbeingseverywherebehappyandfree.’

7Openyoureyes,releasethemudraandgentlyshakeoutyourhands.Take2–3deepbreathsbeforestandingup.

CHINMUDRAUnrestrictedConsciousnessGesture

Practisedwithpalmsfacingupward,thisisthemostcommonlyusedmudraformeditation in the yoga tradition: chin is a Sanskrit word for ‘unrestrictedconsciousness’.With palms down, the gesture is known as JnanaMudra (seepage97).ChinMudrainvitescalmnessandhelpsyoutotuneintoyourselfandyourenvironment,generatingfeelingsofharmony,peaceandcommunion.Theeffect is subtle, but with practice your mind recognizes a signal to enter ameditative state as your hands come into position. ChinMudra also increasesbloodflowtothebrain,strengtheningmentalcapacityandmemory.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Formeachhandintoacircleby

touching the thumb tip to the tip of your index finger.Keep the other fingersunbentandrelaxed.Ifyouprefer,bringyourindexfingertipstothefirstjointsofyour thumb.Restyourhandbacksonyour thighsorknees.Holdasyousitquietlyormeditate.

HOWITWORKSJoining the thumb’s fire element with the index finger’s airiness generates adesire for inner peace. The joining of thumb (symbolizing supremeconsciousness) with index finger (individual consciousness) represents theindividual egomergingwith the universal. In the variation, the individual egobowstothesupremeconsciousness.

PERSONALEXPERIENCE:‘IFELTASTRONGCONNECTIONWHENTHEFINGERTIPSWERETOUCHING,LIKEACOMPLETEDELECTRICCIRCUIT,ANDIDIDN’TWANTTOMOVETHEMAPART.’

VYANAMUDRAExpansivePranaGesture

In yoga philosophy, vyana is the subtle energy that governs your circulatorysystemandenablesyourmusclestomove.Ithasitsseatinyourheartchakraandcauses energy to radiate outward. On a physical level, stimulating vyana canrelieve cold hands and feet. Emotionally, Vyana Mudra arouses a desire forpersonalfreedomandstimulatesyourhearttoopen.Itcultivatestheenergyyouneedtoliveharmoniouslywithothers–tobecharitableandsharewhatyouhave– and reduces mental tension by encouraging a calm environment. Duringmeditation,itaidsconcentration.

HOWTOPRACTISECome intoa sittingposition (seepages20–21)or standup.Usingbothhands,jointhetipsofyourthumbsandindexfingers,asinChinMudra(seeopposite).Thenbring the tips of yourmiddle fingers to the central part of your thumbs.Yourringandlittlefingersareextended,butrelaxed.Holdasyousitquietlyormeditate.

HOWITWORKSWhen the fire element of your thumb joins the airiness of the index finger, itgenerates a burning desire for peace. By adding pressure from your middlefinger(associatedwiththeexpansivenatureoftheelementether,orspace),youraspirationradiatesintotheenvironment.

ACCOMPANYINGVISUALIZATION:SITHOLDINGVYANAMUDRAANDRECALLATIMEWHENYOUFELTCONTENTED.BREATHEDEEPLYANDREMEMBEREXACTLYWHEREYOUWEREANDWITHWHOM.NOWLETGOOFTHEDETAILSBUTCONTINUETOSENSETHEFEELINGSOFWELLBEING.YOUMAYEXPERIENCEAWARM,GLOWINGFEELINGINYOURCHEST.

GARUDAMUDRAEagleGesture

This wonderful double-handed mudra, frequently used in Indian dance, isconnected to the energyof freedomandyour ability to explorenew situationsand take responsibility for life. It activates blood circulation, balances yourenergylevels,alleviatesexhaustionandreducesmoodswings.

PractiseGarudaMudrathreetimesadayfor40daysandyou’llfeelbetterable to control the fluctuations of your mind and moods. It is also useful instressful situations if your breathing becomes restricted. Garuda Mudra isespeciallypowerfulintheautumn,whenvataenergy(seepages18–19)ismorelikelytogooutofbalance.

HOWTOPRACTISECome into a sitting position (see pages 20–21) or stand. Raise both hands tochest levelandcrossyourwristssoyourpalmsfaceyourbody. Interlockyourthumbs and bring your hands flat onto your chestwith fingers stretchedwideapart, but relaxed. Hold for ten deep breaths. As a variation, start with your

handsonyourchest, thenexhaleandbendyour fingers in towardyourpalms,makingloosefists.Inhaleasyoufanyourfingersoutagain,spreadingthemaswideaspossible.Repeat ten times.Feel the twosidesofyourbodybecomingmorebalancedwitheachbreath.

HOWITWORKSJoiningyourthumbs,representingthefireelement,producesaburstofenergy.Alltheotherfingersremainunbound,leavingtheirelementsfreeofrestraint.

ACCOMPANYINGVISUALIZATION:INTHEMOVINGVARIATION,VISUALIZEBLOODPUMPINGRHYTHMICALLYTHROUGHYOURBODYASYOUOPENANDCLOSEYOURHANDS.

GRANTHITAMUDRAKnotGesture

InshapeGranthitaMudraresemblesaknot,andithelpstountieemotionalknotsat times of sadness. Grief is the ‘airy’ emotion of the heart – when you losesomeone, lifefeelsempty.Andifyoudonot letgoofgriefandinnerwounds,yourenergybecomes‘tiedupinknots’.Intheyogatradition,yourheartchakrais the seat of vishnu granthi, an energetic knot of grief, pain and spirituallimitations. Energetic knots are not blockages but protectivemechanisms thatshield you from toomuch energy.Once you become strong enough to handlethatenergy,thoseknotsgraduallyopenandinnerhealingtakesplace.

HOWTOPRACTISECome into a sitting or kneeling position (see pages 20–21). Clasp both handstogetherbyinterlockingyourfingers;makesuretheleftindexfingerisontopofthe right. Bring the tip of each thumb to the index finger of the same hand,forming two interlocking circles.Rest your hands in your lap or hold them infrontofyourheartfor3–5minuteswheneveryoufeeltheneed.

HOWITWORKSByjoiningthumbandindexfingers,youaccentuatetheairelementoftheindexfingersbyaddingfire;makingtwocirclesdoublesthepotency.Interlockingtheotherfingersaddsthesupportoftheotherelements.

ACCOMPANYINGVISUALIZATION:HOLDINGTHEMUDRA,PICTUREYOURHEARTASATANGLEOFTHREADS.UNTIETHEKNOTSONEBYONE.ASYOULOOSENTHETHREADS,LETGOOFPAINFULMEMORIESANDFEELYOURSELFBECOMINGMORERELAXED.

PRANĀPANAMUDRATakingInandThrowingOutGesture

Yoga philosophy describes two important aspects of subtle energy, prana andapana: the ability to take in positive energy and to expelwhat you no longerneed. This mudra enhances both aspects simultaneously and is used inkinesiologytoboostefficientbreathing.Itisalsoagreatboonifyousufferfromseasickness,airsicknessordizziness.Nexttimeyoutravel,sitwithyourhandsinthismudra.

HOWTOPRACTISECome into a sitting position (see pages20–21), stand or lie down. Each handdoes somethingdifferent:Righthand–bring the tipsof the thumb, indexandmiddlefingerstogether.

Lefthand–jointhethumbtothetipsoftheringandmiddlefingers.Hold for 5minutes four times daily, leaving at least 15minutes between

sessions.

HOWITWORKSOnyourrighthand,bybringingthefireelementofyourthumbtotheindexandmiddlefingers,youaccentuatetheair(index)andether(middlefinger)elementsthatrelatetoprana,thesubtleenergythatcausesyoutobreathein.Onyourlefthand, by joining the thumb to the ring andmiddle fingers you accentuate theearth(ringfinger)andetherelementsthatrelatetoapana,thesubtleenergythatenablesyoutobreatheout.

ACCOMPANYINGBREATHING:ASYOUHOLDTHEMUDRA,PICTUREYOURLUNGSASLONG,SKINNYBALLOONS.TAKEADEEPBREATHTHATFILLSFIRSTTHEBOTTOMOFTHESEBALLOONS,THENEXPANDSTHEMIDDLEANDFINALLYFILLSTHETOPPARTWITHAIR.ASYOUEXHALE,VISUALIZETHISPROCESSREVERSING.

PRANĀPANAMUDRAINAYOGAPOSE

Matsyasana:SupportedFishPose

PranāpanaMudraworksbestinaposethatpermitsyourlungstoexpandtothefull,likethissupportedchest-openingposture.Useittopractisebreathingmorefullyor for reliefwhenyourbreathing is lesseasy thanusual.Youwillneedabolsterandafirmcushion.

1Placearugoryogamatonthegroundandpositionabolsterorrolled-upblanketontop,soitlieshorizontallyacrossthemat.Youcanpractiseonabedorsofa,butarigidsupportisbest.Sitonthematandshakeoutyourshoulderstomakesuretheyarefullyrelaxed.Thenloweryourselfbacksothatwhenyouliedown,thebolstercomesbeneathyourupperback,archingyourchestupandsupportingyourupperbody.Placeacushionbeneathyourheadforsupport.

2Placeyourlegsslightlyapartwithfeetrelaxed.Restyourarmsontheground,approximately45degreesfromyourbody.AllowthemtorelaxwithyourhandsinPranāpanaMudra,palmsup.

3Takelong,slow,deepbreathsforupto5minutes.Feelyourabdomenrisewitheachinhalationandfallwitheachexhalation.Trytodrawtheairintothelowestportionofyourlungs,causingyourabdomenandribcagetoexpandtothemaximum.

4Whenyouhavefinished,releasethemudraandrolltooneside.Take2–3deepbreathsbeforepushingyourselftoasittingpositionandgentlyshakingoutyourhandsfromthewrists.

KSHEPANAMUDRALettingGoGesture

This mudra, also known as Uttara-bodhi, the Buddhist seal of spiritualenlightenment,assistsyouinlettinggoofanyfeelingsofstressandnegativity,helpingyoutowardastateofpure joy.Itsnameissometimestranslatedas thegestureofthe‘sprinklingofnectar’.Ifyouholdthemudrafor3–5minutesdaily,youwillbegin tosenseasubtleenergyshift similar to the joyful freedomyouexperience when you spend time in nature. It also inspires you to shareexperienceswithothers.

On a physical level, Kshepana Mudra improves your breathing byenhancing exhalation, increasing your ability to shed anything you and yourbody no longer need. It can be a useful means of releasing stress before adauntingordifficulttask.

HOWTOPRACTISEComeintoasittingorkneelingposition(seepages20–21)orstand.Usingbothhands,interlockyourfingers,thenreleaseyourindexfingerssotheyarejoined

andpointingupward.Holdthispositioninfrontofyourheart,orwithyourarmsraisedstraightoveryourhead,asintheasanaopposite.

HOWITWORKSByjoiningtheenergiesofbothindexfingers(representingair),youstimulatetheairelement,creatingagentleinternal‘breeze’thatblowsawaythepollutionoflifeandstaleideas.

PERSONALEXPERIENCE:‘ASASTUDENTI’VEFOUNDTHATKSHEPANAMUDRAHELPSMETOLETGOOFEXAMINATIONNERVES.IWOULDALSORECOMMENDITTOPERFORMERS–ORANYONEWHOHASTOSTANDUPANDMAKEAPRESENTATION–TORIDTHEMSELVESOFSTAGEFRIGHT.’

KSHEPANAMUDRAINAYOGAPOSE

Ardha-chandrasana:StandingHalf-MoonPose

Thisclassicyogaposestretchesyourspine,hipsandbackmuscleslaterally,aswellasimprovingcirculation.HoldingthehandsinKshepanaMudrastimulatestheairelement,soyoufeel liftedupwardwhileyourfeetremainfirmlyontheground.Ithelpstobringastrong,rootedfreedomtoyourpractice–andtolife.

1Standwithyourfeet5–10cm(2–4in)apart;distributeyourweightevenlybetweenbothfeet.Relaxyourarmsbesideyourbody.Takeafewdeepbreaths.

2Inhaleasyouraiseyourarmsstraightouttothesides,thenoverhead.Whenyourhandsmeetaboveyourhead,interlockyourfingers,thenreleaseyourindexfingerssotheypointupwardinKshepanaMudra.Stretchyourentirebodyupward,whilekeepingbothfeetfirmlyontheground.

3Retainthisupwardextensionandexhaleasyoubendtotherightinalateralstretchresemblinga‘half-moon’shape.Makesureyourelbowsarestraightandyourweightisstillevenlybalancedbetweenbothfeet.Holdforaslongasyoufeelcomfortable,breathingnormally.Inhaleasyoureturnbacktocentre.

4Exhaleasyou‘half-moon’totheleft,keepingyourhandsinKshepanaMudra.Inhaleasyoucomebacktocentre.

5Exhaleasyoureleaseyourhandsandsweepthemouttothesidesandbackdownbyyoursides.Repeatthesequence3–6times.

6Whenyouhavefinished,releasethemudraandgentlyshakeoutyourhandsfromthewrists.

4

ETHERMUDRAS

ENHANCINGINNERPEACE,SELF-EXPRESSIONANDCREATIVITY

Partofhand:middlefingerElement:ether

Relatedchakra:throatPhysicalassociations:throat,mouth,ears,senseofhearingEmotionalassociations:innerpeace,self-expression,creativity,communication‘Thewisepersonlooksintospace[ether]andknowsthereareno

limiteddimensions.’

LaoTzu

INTRODUCINGTHEETHERMUDRAS

Thesemudrasfocusonyourmiddlefinger,whichenhancesyourconnectiontothe quality of ether, or space –matter in its most subtle form.Akasha is theSanskrit word meaning ‘ether’ in all its manifestations, whether that is anenclosedarea,thesky,limitlessspaceorthevoid.Spaceisthevesselinwhichalloftheotherelementsexist.

The mudras in this chapter influence the throat chakra. This is thecommunication centre of your subtle body and your energetic centre ofexpressionandcreativity,andithasastrongconnectiontothecurrentspassingthrough your middle finger. When this chakra is open and balanced, yourcommunicationskillsimproveandyougainabetterappreciationofsilence;youbecomemoreartisticandinnovative,andfeelbetterequippedtoexpressyourselfinpositivewaysandtounderstandothers.

Together with the element of air, ether makes up the vata dosha, themotivating energy that keeps youmoving and achieving goals (see pages 18–19). Ether mudras generate mental firmness and inner strength; they alsoenhanceyourability tobecomeabsorbedindeepmeditation.Theyhelpyoutounderstand knowledge beyond written words, and can give you the power toexplaindifficultconcepts.

Inyogaphilosophy,udana is theformofsubtleenergythathasitsseatinyourthroatchakraandenablesyoutoexpressyourself.Udana,yourexpressivebreath,beginsatyoursolarplexusandgainsstrengthas it rises toyour throat:theSanskritwordudanameansthe‘airthatfliesupward’.

Akeycharacteristicofthiselementissound,andpractisingthemudraswillhelpyoutospeakwithmoreconviction.Aswellasphysicalspeech,yourinnervoice springs from your throat chakra, as does your ability to listen deeply.Reflectiononthethroatchakrabringsarealizationoftheimportanceandpowerofwords, theircorrectuseand thepossiblenegativeeffectsof theircorruptionandmanipulation.Asyoupractisethesemudras,youwillnoticethatyourabilityto find your own truth increases, as does the easewithwhich you are able toexpressyourcreativeimpulses.

Thesemudrasrelievethroatchakraobstructionsthatblockcommunicationbetween your heart and mind.When the feelings that arise in your heart are

hindered,youmaynotthinkthemthroughproperlyandmayacttooimpulsivelyorirrationally.Mudrasthathelptokeepyourthroatchakraopenalsoenabletheideas,hopesanddreamsthatcomefromyourajna(brow)chakratobe‘takentoheart’.

Most of these mudras are best practised alongside periods of mouna(voluntarysilence).Thispowerfulpracticecanhelpyoutoconserve,purifyandstrengthenyourenergyand innerpeace.Asyou tune intosilenceanddecreasetheexternal‘noise’youbegintonoticehowbusyyourowninternalenvironmentreallyis.Andbywatchingyourthoughtswithdetachment,asthoughtheywerebubblesthatwill‘pop’,youfindthatmanyofyourworriesareaboutthingsthatreally don’t exist. By holding these mudras while engaging in silentintrospectionandself-analysis,youwillbecomebetterable toensurethatyourwordscoincidewithyouractions–and thatbothyourwordsandyouractionsareintunewithyourthoughts.

Ethermudrasataglance

Mudra Benefit Page

Akasha Relievescongestion;assistsinlettinggoofwhatyounolongerneedorlove

74

Shunya Decreasesspaced-outfeelings,dizzinessandfearofsolitude 75Vishuddha Boostspositivecommunicationandlisteningskills 76Udana Enablesself-expression;boostsjoy,lightnessandlaughter 77Bhramara Improvesconcentration,memoryandconfidence.Aidsdeep

listeningandcommunicating.78

Shanmukhi Aidsmeditation;enhancessensitivitytosound 79Bhuchari Promotesintenseconcentrationandfeelingsofpeace 80Nivedana Promotesprofoundlisteningandcommunication 81Kaleshwara Calmsthemind;helpsinabandoningpreconceivedideasand

negativepatternsofbehaviour82

Sankalpa Promotesamorepositivevisionoflifepurpose;enhancesintuitionandsymbolicthinking;aidscommunication

83

Matangi Enhancespowersoforatory;createsharmonyinlife 84Kubera Concentratesenergytowardapurpose;strengthensresolves;

lendsconfidenceandcalmnessofmind86

Surabhi Givesgreaterunderstandingofyourowntalentsandgoalsinlife

87

AKASHAMUDRATouchingtheVoidGesture

ThewordakashainSanskritmeansspaceandalsothelimitlessemptinessofthevoid.Practisingthismudraallowsyoutotapintothis,freeingup‘space’withinyour body andmind by getting rid of physical and emotionalwaste. It assistsyou in gaining the virtue that yogis call aparigraha, or non-greediness. Thismeanslivingsimply,reducingyourclutter,lettinggoofwhatyounolongerneedorlove,sharingwhatyouhave,notjudgingothersbytheirmaterialpossessions,andnotbelievingthatwhatyouownistantamounttowhoyouare.Somepeopleconsider this tobe themostsubtleanddifficult tomasterofyoga’s tenethicalguidelines,knownasyamasandniyamas.

Physically, Akasha Mudra relieves congestion, and helps to overcomefeelingsofheaviness.Holdingthemudraalsostimulatesyourcapacitytoabsorbcalcium.

HOWTOPRACTISEKneelonyourheels (seepages20–21).Usingbothhands, join the tipofeach

thumbwith the pad of themiddle finger of the same hand.Allow your otherfingerstorelaxasyourestthebacksofyourhandsontheirrespectivekneesorthighswithpalmsfacingupward.Practisefor3–5minutesdaily,especiallyaftermealsorbeforestartingamajorclear-out.

HOWITWORKSByjoiningthethumb(fireelement)tothemiddlefinger,youstimulatetheetherorspaceelement,creatingmorespaceinyourlife.

PERSONALEXPERIENCE:‘IFOUNDTHEEXPERIENCEVERYSIMILARTOTHATOFCHINMUDRA[SEEPAGE62]BUTWITHANENHANCEDFEELINGOFOPENNESSANDVULNERABILITY.’

SHUNYAMUDRASilenceoftheVoidGesture

The word shunya is used in yoga and Buddhist traditions to mean zero,nothingnessandthesilenceofinfinitespace.Ifyoutendtofeel‘spaced-out’ordizzy, Shunya Mudra can help to reduce excesses of ether, which has agrounding effect. The gesture may also increase your desire to be alone andpeaceful.Theetherelementisacomponentofthevatadosha(seepages18–19),andthismudraisespeciallyhelpfulforpeoplewithavataconstitutionoranyonewithavataimbalance.

Physically, ShunyaMudra alleviates hearing difficulties, vertigo, ear andthroat infections, and thyroid problems. It helps to remove unwanted soundsfromyourears,suchasthoseexperiencedwithtinnitus.PracticeShunyaMudraonaplaneifyourearstendtohurtwhileascendinganddescending.

HOWTOPRACTISECome into a sitting position (see pages 20–21), stand or lie down. Do notpractisewhilewalking or eating.Using both hands, bend yourmiddle fingers

until the tips touch the base of your thumbs; then bend your thumbs and usethem to press down lightly on your middle fingers. Keep your other fingersextendedandrelaxed.Holdfor4–5minutes,repeatinguptothreetimesdaily.

HOWITWORKSBypressingdownon themiddle finger (which represents ether),youdecreasetheetherelementinyourbody,neutralizingexcessvatadosha.

ACCOMPANYINGMEDITATION:TOMAKESHUNYAMUDRAMOREEFFECTIVE,OBSERVEADAILYPERIODOFSILENCE,BUILDINGUPTOATLEASTANHOUR,WITHOUTSPEAKING,READING,WATCHINGTVORLISTENINGTOMUSIC.

VISHUDDHAMUDRAThroatChakraGesture

This is the key mudra of vishuddha, the throat chakra – your body’scommunication centre– and it strengthens andbalancesboth thephysical andthesubtleenergyofyourthroat.Withpractice,youcanexpressyourselfinmorepositiveways andwill bemore able to listen and understandwhat people aretryingtoconveythroughwordsandaction.

Ifyour throatchakra isblocked,yourcommunicationmaybesodistortedthatyouliewithoutevenrealizingit.Forinstance,youmightbeinthehabitofputtingona‘braveface’andnotcomplaining.Whenyourthroatchakraisopenandbalanced,youbecomecapableofauthenticcommunication.Youcanexpressyourcreativityandemotionalneedshonestlywithoutfearofwhatothersthink.This makes VishuddhaMudra especially beneficial if you have to instruct ordirectothers.

HOWTOPRACTISEComeintoasittingposition(seepages20–21)orliedown.Startwithbothpalms

facingdown.Bendallyourfingersdownandlooselyinterlockthem.Jointhetipofeachindexfingerwiththetipofitsrespectivethumbtoformtwointerlockedcircles.Hold forbetween5 and45minutesdaily,whenyouarequiet andnotdistractedbyTV,musicorotherentertainment.

HOWITWORKSJoining, then interlocking your thumbs and index fingers balances the fire(thumb)andair (index finger)elements,whilestimulatingether.Thisbalancesyourthroatchakra.

ACCOMPANYINGCHANT:TOOPTIMIZETHEBENEFITSOFTHISMUDRA,CLOSEYOUREYESASYOUHOLDTHEMUDRAANDMENTALLYREPEATTHEMANTRAOFTHEVISHUDDHACHAKRA,‘HAM’.

UDANAMUDRAUpward-flyingEnergyGesture

Inyogaphilosophy,itisudanaenergythatgivesyourneckthestrengthtoholdyourheadupandyourvocalcordstheabilitytovibrate.Itrevealsitselfthroughyour enthusiasm and supports your voice, giving you the ability to expressyourself through your ownunique sound. It is an excellentmudra forwriters,artists,actorsandsingers.

Practising UdanaMudra develops your sense of joy and lightness in thebodyandtheabilitytolaughfreely.Physically,itstrengthensyourvocalcords,andbringspranatoyourthyroidandparathyroidglands.Yourspeechbecomesclearer,andyouarebetterabletoovercomeartisticblockages,suchaswriter’sblock.

HOWTOPRACTISEComeintoasittingposition(seepages20–21)orpractisewhilewalking.Usingbothhands,jointhetipsofyourthumbsandindexfingers.Placethetipsofyourmiddlefingersonthenailsoftheindexfingersandapplygentlepressure.Allow

your ring and little fingers to remain slightly curled, but relaxed. Hold forbetween5and45minutesdaily.

HOWITWORKSTheairelementinyourindexfingerisstimulatedbythefireofthethumbasyoujoin their tips,and then freedofall limitationsby theetherelementwhenyouapply pressure with the middle finger. The air and ether activate the throatchakrawhenpositionedoneupontheother.

ACCOMPANYINGVISUALIZATION:IFYOUTENDTOSUFFERFROMWRITER’SBLOCK,SITQUIETLYWITHYOURHANDSINUDANAMUDRAFORAFEWMINUTESBEFOREBEGINNINGWORK.CLOSEYOUREYESANDVISUALIZEINSPIRATIONFLOWINGFREELY.

BHRAMARAMUDRAHummingBeeGesture

Practise this wonderful mudra to improve concentration, memory andconfidence.Itconnectsyoutotheinnerspacesofyourmindandbodyandwithpractice you’ll findyourself listening and communicatingon amoreprofoundlevel.

When combined with the breathing practice below, this mudra sweetensyourvoiceandpreparesyoutoexpressyourself.Ifyousufferfrominsomniaorstress,use it to calmyournervous system.Thevibrations– theSanskritwordbhramarimeans‘hummingbee’–openthesinusandnasalpassages,introducingmore‘space’intothehead,usefulifyouarepronetocongestion.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Usingbothhands,bringtheendsof your index fingers to the base of your thumbs; then bring the tips of yourthumbsagainst the sideof fingernailsof themiddle fingers.Rest thebacksofyourhandsonyourthighs.Holdasyoucompletethebreathingexercisebelow.

HOWITWORKSAsyouplaceyourindexfingers(air)onyourthumbs(fire),youdecreasethefireelement.Pressingthenailofthemiddlefingers(ether)withthethumbincreasesetherandstimulatesyourthroatchakraandcommunicationskills.

ACCOMPANYINGBREATHING:HOLDINGTHEMUDRA,LIGHTLYTIGHTENYOURTHROATASYOUINHALESTRONGLYTHROUGHBOTHNOSTRILS;FEELYOURSOFTPALATEMAKEASNORINGSOUNDLIKEABUMBLEBEE’SBUZZING.HOLDYOURBREATHFOR1–2SECONDS,NOTICINGANYSENSEOFSPACE.ASYOUEXHALE,MAKETHEHIGH-PITCHEDHUMMINGOFAHONEYBEE.

SHANMUKHIMUDRATuningintoSilenceGesture

Practisethismudratoenhanceyoursensitivitytosound.Itisespeciallyhelpfulfor people with over-active minds who would like to develop a meditationpractice. To deepen your experience of inner silence, practise a breathingexercise while holding Shanmukhi Mudra (see below). This encouragespratyahara, the ability to draw the energies of your senses inward. Thecombinedtechniqueisespeciallybeneficialwhenyouarepregnant,helpingyoutotuneintoandforgeastrongconnectionwithyourunbornchild.

HOWTOPRACTISERemoveglassesorcontactlenses.Comeintoasittingposition(seepages20–21)andcloseyoureyes.Usingbothhands, insert the tipsofeach thumbinto theirrespectiveears.Lightlytoucheachofyourclosedeyelidswithoneindexfinger.Useyourmiddlefingerstoapplygentlepressuretoeithersideofyournose.Restyour ring fingers on your upper lip. Press your little fingers just below yourlower lip;gently squeezeyour lips closed.Hold for as longas is comfortable,

tuningintoinnersilence.Repeatasoftenasyoulike.

HOWITWORKSByinsertingyourthumbsintoyourears,youenhanceyourconnectiontoinnersilence. The pressure of the other fingers closing your sense organs helps toquietenyourothersenses.

ACCOMPANYINGBREATHING:INHALESILENTLYASYOUPLACEYOURFINGERSOVERYOUREARS,EYES,NOSEANDMOUTH.ASYOUEXHALE,MAKETHEHIGH-PITCHEDHUMMINGOFAHONEYBEE.KEEPYOURFACIALMUSCLESANDJAWRELAXEDANDTEETHSLIGHTLYSEPARATED.THISISAVARIATIONOFTHEBREATHINGEXERCISEOPPOSITE.

BHUCHARIMUDRAGazingintotheVoidGesture

This powerfully cleansing mudra promotes intense concentration. Because ithelps free your mind of limitations, Bhuchari Mudra is used as a meditationtechniquethatmakesyoufeelmorepeacefulandatonewiththeworld.

Physically, themudrastrengthensthenervecentres inyourneckandyoureyeswhilecleansingyourtearductsandsinuses.Intheyogatradition,BhuchariMudra is valued for lending the vitality and stamina you require to agegracefully.

HOWTOPRACTISERemoveglassesor contact lenses.Come into a sittingposition (seepages20–21).Place the thumbnailofonehand just above thecentreofyourupper lip.Curltheindex,middleandringfingersintoyourpalm;stretchyourlittlefingerforward.Stareatthetipofyourlittlefingerwithasteadygaze,tryingtoblinkaslittleaspossible.Relaxanytension.Afterafewmoments,youreyesmaystarttowater,acleansingprocess.Holdfor3–5minutes.

HOWITWORKSAmrita(thenectarofimmortality)isproducedbyaminorcentreofsubtleenergyjustaboveyourpalateknownasthesomachakra,thenpurifiedinthevishuddhachakra. Normally, the fluid flows down to the manipura chakra, where it isconsumedby the fireelement, causingphysicaldegeneration.BhuchariMudrareversestheprocess.

ACCOMPANYINGExERCISE:AFTERHOLDINGTHEMUDRA,WITHOUTCHANGINGYOURGAZE,DROPYOURHANDANDCONTINUESTARINGATTHEPOINTWHEREYOURLITTLEFINGERWAS.GAZEINTOTHISVOIDFOR15–20MINUTESDAILY,KEEPINGYOUREYESSTEADYANDUNCROSSED.

NIVEDANAMUDRADeepListeningGesture

Manypeoplewhosaytheywouldliketocommunicatebettermeantheywanttotalkmore.But tobecomeasuperiorcommunicator,youmustbeable to listenhonestlyandwithcompassion.NivedanaMudra– theSanskritmeans‘makingknown’–promotesadeeplisteningthatonlyoccurswhenyourmindispeaceful.Thismudraencouragesgoodphysicalhearing,too.Unbalancedear-energydoesnotalwaysresultinimpairedhearing;oftenitdamagesyourabilitytoperceivetheworldpositively.

Sinceyouholdthismudrawithyourlefthandonly,itiseasytopractiseforlongperiodsand ineverydaysituations: try itduringdifficult conversationsorwhenfollowingcomplicatedinstructions.

Tomaintain a peacefulmind, it’s useful to reduce anger, so combine thismudrawithPranāpanaMudra (seepage66).Whenyou feel stressedandhavedifficultyinlistening,alternateitwithPitta-pacifyingMudra(seepage48).

HOWTOPRACTISE

Practiseinanyposition.Bendthemiddlefingerofyourlefthandintoyourpalmand press down on it gentlywith your thumb.Hold for 5minutes four timesdaily,waitingatleast15minutesbetweensessions.

HOWITWORKSBy pressing down on the middle finger, you bring the ether element undercontrol.Thishelpsyoutofocusbystoppinganywanderingorchatteringofthemind.

ACCOMPANYINGINTENTION:NEXTTIMEYOUHAVINGTROUBLEGRASPINGWHATSOMEONEISTRYINGTOTELLYOU,BRINGYOURLEFTHANDINTONIVEDANAMUDRAANDTRYTOLISTENMOREDEEPLY–TOWHATTHEPERSONISSAYINGBENEATHTHEWORDS.

KALESHWARAMUDRALordofTimeGesture

This mudra calms your mind, helps you to jettison preconceived ideas andprejudice,andcaneliminatenegativeoraddictivepatternsofbehaviour.Inyogaphilosophy, time(kala inSanskrit) isviewedasanattributeof space,orether.Accordingtoyogaphilosophy,bothspaceandtimeareillusions:thepastisoverand can never be changed, and the future has yet to take place. The presentmoment is the brief instant inwhich the future becomes the past.KaleshwaraMudrahelpstogroundyouinthatmoment.

HOWTOPRACTISECome intoa sittingorkneelingposition (seepages20–21).Using both hands,extendyourmiddle fingersandbring thepads together.Bendyour index, ringandlittlefingershalfwayintotheirpalmsandbringthebacksoftherespectivefingerstogether.Jointheendsofyourthumbsandpointthemtowardyourchest,spreadingyour elbows to the sides.Hold for as long as you like, repeating asrequired.

HOWITWORKSBringingthemiddlefingerstogetherenhancestheetherelement,causinggreaterawareness of time and space (here and now). Depressing the other fingersreducestheeffectsoftheotherelements,exceptfire,thedrivingforce,whichisemphasizedasyoupointboththumbstoyourcentre.

ACCOMPANYINGBREATHING:ASYOUPRACTISE,OBSERVEYOURBREATH.NOTICEITSPAUSES:ONEASYOURIN-BREATHTURNSAROUNDTOBECOMETHEOUT-BREATH;THEOTHERASYOUFINISHYOUREXHALATION.TRYTOLENGTHENBOTHPAUSESASYOUTAKE10–20DEEPBREATHS.

SANKALPAMUDRAPracticeIntentionGesture

Inyogaphilosophy,asankalpaisatrueresolvethatequipsyouwithapositivemental image of an action before you perform it. Practising SankalpaMudragives you a more positive vision of your purpose in life. This mudra alsoenhancesintuitionandhelpsyoutobemoreefficientandinnovativeinthewayyou think symbolically, express yourself creatively and communicate yourthoughts, feelings, hopes and dreams.You can practise in any situation:whilesittingonabus,atyourdeskorifyoumeditate.MakethismudramoreeffectivebyalternatingitwithSamastiMudra(seepage145).

HOWTOPRACTISEPractiseinanyposition.Eachhanddoessomethingdifferent:

Right hand– rest the tip of your thumbon the inside edgeof thenail ofyourringfinger.

Lefthand–bringthetipsofthethumbandmiddlefingertogether.ThisisAkashaMudra(seepage74).

Holdfor4–5minutes five timesdaily.Allowat least10minutesbetweensessions.

HOWITWORKSTherighthand,withthedrivingforceofthethumbenhancingtheearthelementof the ring finger, fosters your sense of inner stability and self-assurance.Thelefthandbrings theelementofspace intobalanceas the thumbpresseson themiddlefinger.

ACCOMPANYINGVISUALIZATION:HOLDTHEMUDRABEFOREBEGINNINGWORK,AYOGACLASSORASPORTSSESSIONANDVISUALIZEPERFORMINGTHEUPCOMINGACTIVITYINTHEBESTPOSSIBLEWAY.THEACTIONWILLSEEMEASIERBECAUSEYOURMINDHASALREADYEXPERIENCEDIT.

MATANGIMUDRAGuardianofWisdomGesture

Associatedwiththethroatchakra,thegoddessMatangiisaguardianofwisdom,speech,music,writingandthearts.Whenyoupractisehermudra,youconnectto the sagacity and creativity of the throat chakra, enhancing your powers oforatory,makingyourvoicemoresweetlymelodicandgenerallyimprovingyourabilitytoachieveharmonyinyourlife.

Thismudra is also used in the JapaneseKujiKiri system ofNinjutsu bySamaraiandNinjawarriorsforitsabilitytoboostphysicalandmentalstrengthandcourage,andtoencourageamorepositiveoutlookonlife.

HOWTOPRACTISEStanding,bringbothhandstogetherandinterlaceallyourfingers.Releasebothmiddle fingersandextend them,keeping thempressingagainsteachotherandpointingupward.Holdfor1–3minutesdaily.

HOWITWORKSWhenthetwomiddlefingers(representingtheetherelement)cometogether,thecurrentsofenergyaremagnified,amplifyingyourpowersofartisticexpressionandcreativitythatstemfromtheenergyofyourthroatchakra.

ACCOMPANYINGEXERCISE:STANDWITHYOURFEETHIP-WIDTHAPARTANDSENSEANENERGETICCONNECTIONWITHTHEEARTH;LIFTYOURTOESANDSPREADTHEMASYOUPUTTHEMDOWNAGAIN.THISISTADASANA,MOUNTAINPOSE.BRINGYOURHANDSINTOMATANGIMUDRAANDHOLDFOR1–3MINUTES.

MATANGIMUDRAINAYOGAPOSE

Ardha-chandrasana:KneelingCrescentMoonPose

Practisingthisposebringsyourbodyintoalovelybackwardstretchthatreleasestensionfromthehips,improvesyourbalanceandconcentration,enhancesyourbreathingandmakesyoufeeljoyful.Thiselationisenhancedwhenyoupractisethe asana holding Matangi Mudra. Physically, having the middle fingersextended in this position helps to lengthen the spine and facilitate deeperbreathing.Energetically,itgivesyouagreaterfeelingofpurification,preparingyouforthedescentofthewisdomofthegoddessMatangi.

1Kneelupwithyourkneeship-widthapart.Placeyourleftfootflatonthefloorinfrontofyousoyourfootisunderyourkneeandyourthighisparalleltotheground.

2Bringyourpalmstogetherinfrontofyourchest.InterlockyourfingersthenreleaseyourmiddlefingerssotheypointupwardinMatangiMudra.

3Trytokeepyourpalmstogetherasyoustraightenyourelbowsandstretchyourarmsupward.Lookupandbreathedeeplyasyouarchback,sensinganelationasyouliftyourhearttowardthesky.

4Remainintheposefor10–30seconds,breathingdeeplyandfeelingyouhavetheabilitytoovercomeeventhegreatestofchallengesinlife.

5Comebacktothecentreandrepeattheposeontheotherside.6Whenyouhavefinished,releasethemudraandgentlyshakeoutyour

handsfromthewrists.Take2–3deepbreathsbeforestandingup.

KUBERAMUDRAGuardianofWealthGesture

InVastu,theIndianscienceofspaceallocation(similartofengshui),Kuberaistheguardianofthenorthwhogivesyouthecouragetomakeprojectssucceed.KuberaMudra concentrates your energy so you can direct it toward anythingyou desire. It strengthens your resolve and gives you the confidence andcalmnessofmindtoproceed.

HOWTOPRACTISECome into a sitting or kneeling position (see pages 20–21) or stand up. Firstformulate a practice intention (see below). Keeping this in mind, using bothhands,bringyourindexandmiddlefingerstogetherandjointheirtipstothetipofthethumbofthesamehand.Foldtheringandlittlefingersintothemiddleofyourpalms.Holdforupto30seconds,visualizingyourdesireaccomplishedandfeelingthankful.Thefocuswithwhichyoupractiseismoreimportantthanthelengthoftime,butyoucangraduallyincreasetheholdto5minutes.Ifyouhavehighbloodpressureorheartdisease,holdfornomorethan30seconds.

HOWITWORKSThe fire of the thumb stimulates the air and ether elements of the index andmiddlefingers,bringingthemintobalance.Closingthesethreefingerstogetherstrengthens the intensity of your thoughts. The ring and little fingers depresspressurepointsinyourpalm,boostinggoodhealth.

ACCOMPANYINGINTENTION:BEFOREPRACTISING,FORMULATEASHORTSTATEMENTTOHELPYOUACHIEVEGOALS.STATEITPOSITIVELYUSINGTHEFIRSTPERSONSINGULAR,‘IWILL’.WHILEHOLDINGTHEMUDRA,SEEYOURINTENTIONASAREALITY.

SURABHIMUDRAWish-fulfilmentGesture

Thiseffectiveandpowerfulmudra,namedafterSurabhi,themiraculous‘cowofplenty’,canhelpyoutotranscendbarriersinyourlife,especiallyiftheyareself-imposed. Practising this mudra increases the spacious nature of your mind,giving you a greater understanding of your own talents and latent capacities.Physically,itenhancesyoursenseofhearing.

Ifyouhaveayogaormeditationpractice,holdthismudrajustbeforeyoubegin,whilementallystatingyourpracticeintention(seeopposite).

HOWTOPRACTISEComeintoasittingorkneelingposition(seepages20–21).Bringthetipofthelittlefingerofyourlefthandtotouchtherightringfinger,andthelittlefingerofyourrighthandtotouchtheleftringfinger.Thenjointhemiddlefingersofeachhandwiththeindexfingersoftheotherhand.Extendyourthumbsandbringtheendstogether.Holdfor30–45seconds.

HOWITWORKSAs you join different fingers together, so the elements they represent arecombined,whichmagnifiestheirpotential.Air,representedbytheindexfinger,meets ether, represented by themiddle finger, which calms and elevates yourconsciousness. Simultaneously, earth, represented by your ring finger, meetswater,symbolizedbythelittlefinger,togroundandbalanceyourmind.

ACCOMPANYINGVISUALIZATION:TOMAKEANYYOGA,MEDITATIONORPRAYERPRACTICEMOREPOWERFUL,BEGINBYHOLDINGSURABHIMUDRAANDVISUALIZEYOURSELFOFFERINGTHEBENEFITSOFYOURUPCOMINGPRACTICETOSOMEONEWHOMAYBENEEDINGABITOFPOSITIVEENERGY.

FOURMUDRASINACHANTINGPRACTICE

Nadānasudhana:Four-partMudraSerieswithOM

In Sanskrit, nadameans ‘sound’ andanasudhana roughly translates as ‘beingintent upon’. Hence the practice of Nadānasudhana is defined as fixing yourattention upon a mantra in order to bring your mind into a peaceful state.Nadānasudhanaisafour-partseriesofmudraspractisedalongsidethedifferentsoundsthatmakeupthemantraOM.FirstyouchantthecomponentpartsA,UandMwhilepractising threemudras,and thenyouchant the fullmantra itselfwhileholdingthefinalmudra.

OMrepresentsthe‘soundlesssound’thatcannotbeheardwithyourears.InIndianphilosophy,thisisthesoundoftheinfinite,ofallthatwas,isandshallbe.TheAsoundrepresentsthepast,wakingandthephysicalplane;theOUsound,the present, dreaming and themental plane; theM stands for the future, deepsleep and everything beyond comprehension by the intellect.The silence afteryoufinishchantingdeepensyourinnerawarenessandreleasessubtletensionsinyourmind.

1ChinMudrawhilechanting‘AAAA’Comeintoasittingposition(seepages20–21).BringyourhandsintoChinMudrabyjoiningthetipsofyourthumbsandindexfingers(seepage62).Keeptheotherfingersstraight,butrelaxed.Restthebacksofyourhandsonyourkneesorthighs.

Takeadeepbreathandopenyourmouthwide.Asyouexhale,chantanelongated‘AAAA’inalowvoice.Repeatninetimes,feelingthesoundresonatinginyourabdomen.

2ChinmayaMudrawhilechanting‘OU’Tomakethesecondmudra,keepyourthumbsandindexfingersjoined.Foldinthemiddle,ringandlittlefingersoneachhanduntiltheytouch

theirrespectivepalms.Restthebacksofyourhandsonyourkneesandthighs.

Takeadeepbreath,openyourmouthhalfway,androundyourlips.Asyouexhale,chantanelongated‘OU’inamedium-pitchedvoice.Repeatninetimes,noticingthesoundresonatinginyourchestandthroatregions.

3AdiMudrawhilechanting‘MMMM’Tomakethethirdmudra,releaseyourthumbsandindexfingers.Bendyourthumbsintotheirpalms.Bendalltheotherfingersoverthethumbsuntilthey,too,touchthepalm.ThisisavariationofMushtiMudra(seepage148)withthumbsinsidethefists.Restyourhandbacksonyourkneesorthighs.

Keepingyourlipsgentlysealed,breatheinthroughyournose.Asyouexhale,chantanelongated‘MMMM’inahigh-pitchedvoice.Repeatninetimes,feelingthesoundvibratinginyourheadandface,especiallyinyoursinuscavities.

4BrahmaMudrawhilechanting‘AUM’Tomakethefinalmudra,leaveyourhandsinfistswiththethumbstuckedinsideyourfingers.Placeyourfistsoneithersideofyournavel.

Takeadeepbreathandopenyourmouthwide.Asyouexhale,chant‘A-U-M’.Feelyourmouthgraduallyroundinguntilyourlipsarecompletelytogether.Repeatninetimes,feelingthesoundresonatingthroughoutyourbody.

5

EARTHMUDRAS

ENCOURAGINGSTABILITYANDGROUNDING

Partofhand:ringfingerElement:earth

Relatedchakra:rootPhysicalassociations:skeleton,immunesystem,feetandlegs,senseofsmellEmotionalassociations:stability,groundedness,security

‘Kind,evergraciousistheearthwetreadon,thefirmPrithivi,motherofplantsandherbs,theproducerofall.’

AtharvaVeda

INTRODUCINGTHEEARTHMUDRAS

Themudras in this chapter focus attention on the ring finger and the elementearth.Thisisthefingeronwhichaweddingringistraditionallyworn–perhapswith thewish thatmarriagewill be stable and endure. Energetically, this is averyimportantfingerasspecialpraniccurrentspassthroughitthatenableyoutogroundyourself.

InSanskrit,earthiscalledprithivi,a termthat includesallmatter insolidform,notonlytherocksandterrainofourplanet.Earthhasthequalityofbeingsteady,inertandunmoving.InAyurvedatheelementsearthandwatermakeupthekaphadosha (seepages18–19), the stabilizing force that supports the twoother doshas.Without kapha, the other doshas, pitta and vata,would have nofoundationonwhichtofunction.Ifyouhaveakaphaimbalance,youmaysufferfromprocrastination,laziness,weightproblemsandboredom–allofwhichcanbeovercomebyworkingwiththemudrasinthischapter.

Theearthisthesourceofalltreasure,includingthewealthweneedmostofall:food.Byconnectingmorestronglywiththeearth,youbecomebetterabletoenjoyahealthydietandutilizeitsnourishment.Mudrasconnectedwiththeearthelementalso tendtobecleansing,andcanhelpyoutodetoxifyyourbodyandmind.

The earth element has its seat in your muladhara or root chakra, whichprovidesyourenergeticfoundation.Whenthischakraandtheearthelementarewell balanced, you gain more stability and poise in every part of life. On aphysical level, practising these mudras can help to improve your posture,especiallyifyoutendtobeclumsyoraccident-prone.

When its energy is out of balance, you may find that you suffer fromfrequent problems with your legs, feet or spine, or from sciatica. There arespecific mudras for back care in this chapter. Most of the mudras on thefollowingpagesbecomemoreeffectivewhenyoupractisethemalongsidesometypeofgroundingexercise,suchasyoga,walking,gentlemarching,runningorjogging. The muladhara chakra also governs your auto-immune system andgenetic tendencies – things that ‘run in the family’ – aswell as your skeletalsystem,bowels,teethandsenseofsmell.

Emotionally,themudrasassociatedwiththeearthelementcanhelptobring

balance if your life is overly busy. They offer stability when you feelungrounded,outofbalance,spacedoutoremotionallynumb.Considerworkingwith them ifyou feel insecure,butcan’tunderstandwhy, ifyou tend tospendlots of time ‘in your head’ or feel disconnected from those around you. Byproviding welcome grounding, earth mudras can help to reduce anxiety andstress. They can also be of great benefit if you are experiencing any form ofparalysis – either physical or psychological – or feel ‘stuck’ in a situation,perhapsatworkorinarelationship.

Aboveall,earthsignifiessecurity,stability,groundednessandbeingrootedinthepresentmoment–bypractisingthesemudrasyoucreateafirmfoundationforlife.

Earthmudrasataglance

Mudra Benefit Page

Prithivi Helpstoalleviatephysicalweakness,maintainhealthyweightandincreaseenergylevels

94

Bhumi-sparsha Physicallyandmentallygrounding;helpsyoutogetbackintouchwithlife

95

Muladhara Enablesyoutoaccessyouruntappedpotential 96Jnana Grantswisdom,intuitiveknowledge,grounding;usedin

meditationandforquietreflection97

Bhu Createsafirmfoundationforspiritualpractice;helpsinbeingsteadfastandunshakeableinpursuitofgoals

98

Prana Groundspranaandincreasesvitality;buildsenduranceandimmunesystem;strengthensweakmusclesandteeth

100

Apana Expelsphysicalandemotionalimpurities;regulatesmenstrualcycle;easeschildbirth;strengthensimmunesystem

101

Sthira Strengthensthespine(especiallythelumbarregion)andthepelvicarea;countersbackpain

102

Sukham Encouragesslowingdown;countersstressandburnout 103Vishnu Balancesenergywithinphysicalandenergeticbodies;purifies

body;calmsmind;releasesstress104

Kali Improvesenergylevels;increaseswellbeing,security,courageandinnerstrength

106

PRITHIVIMUDRAEarthGesture

PrithiviistheSanskritnameforMotherEarth.Sheisthesolidgroundwewalkuponthatprovidesthefoundationforlife.InpractisingPrithiviMudra,youjointhemagneticenergyoftheearthwiththeenergeticcurrentoffire.Thisnourishesthe ‘solid’ elementsofyourbody–yourmuscles,bonesandhair–helping toalleviatephysicalweaknessandenhancestabilityandbalance.Italsohelpsyoutoovercomefear.

With regular practice of this mudra, you may notice dynamic changesstartingtotakeplace:itbecomeseasiertomaintainahealthyweight,yourskinglowsandenergy levels increase.Overall,yougainahealthieroutlookon lifeandfeelmorecontentandenthusiastic.

HOWTOPRACTISECome intoa sittingorkneelingposition (seepages20–21).Using both hands,gently join the tips of your thumbs to the pad of the ring fingers of the samehand.Extendyour other fingers, but keep them relaxed.Tomeditatewith this

mudra,resttheinnerpartsofthewristsontheirrespectivethighssoyourfingerspointdown.Holdforaslongasfeelscomfortableandrepeatasrequired.

HOWITWORKSWhenyoumakeacirclebyjoiningyourthumb(thefireelement)andringfinger(earth), you channel prana to move around the circuit. This stimulates themuladhara chakra and creates an energetic ‘spark’, like lightning striking theearth.

PERSONALEXPERIENCE:‘WHENIMEDITATEDUSINGPRITHIVIMUDRA,ISEEMEDTOFORGETABOUTMYPHYSICALBODY.IONLYREALIZEDTHISWHENICAMEOUTOFTHEMEDITATIONANDMOVEDMYHANDSANDFINGERS.’

BHUMI-SPARSHAMUDRAEarthWitnessGesture

ManyEasternspiritualteachersaredepictedholdingthismudra–itsymbolizesenlightenment and indicates someone meditating or teaching. In Buddhisttraditions,thisgesturecallstomindthe40daysthatBuddhameditatedunderthebodhitreebeforeexperiencingenlightenment,callingontheearthtowitnesshistriumphovernegativeforces.

Bhumi-sparshaMudra grounds you physically and emotionally. Use it ifyoufinditdifficulttositquietlyormeditatebecauseyourmindjumpsaround,orwheneveryoufeeloutoftouchwithlife.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Bringyourleftarmacrossyourbodysoyourlefthandrestsinyourlap,palmfacingupward.Resttheinsideofyourrightwristonyourrightknee,fingerspointingtowardtheearth.Keepyourhand relaxed with the palm facing your body. Hold for as long as feelscomfortable;repeatasrequired.

HOWITWORKSYourlefthandfacesup,readytoreceiveenergyandinspiration.Asyourleftarmcomes across your body it creates an energetic circuit, completed when yourrighthandtouchestheearth.Yourrighthandactslikealightningrod,groundingtheenergyrunningthroughyourlefthand.

ACCOMPANYINGBREATHMG:HOLDINGTHEMuDRA,INHALEFOR1–2SECONDS,PAUSEANDHOLDYOURBREATHFOR1–2SECONDS.INHALEFORANOTHER1–2SECONDSANDPAUSEAGAIN.CONTINUEUNTILYOURLUNGSFEELFULL,REPEATING4–5TIMES.EXHALESLOWLY.REPEAT7–10TIMESWHENYOUNEEDTOGROUNDYOURSELF.

MULADHARAMUDRARootChakraGesture

Themuladharachakraprovidesyouwiththeenergytoendurelife’strials;itactsas an energetic storehouse for your untapped potential. Images of muladharachakra show a coiled snake, representing all this dormant energy. PractisingMuladharaMudra enhances your awareness of these assets and helps you putthemtobetteruse.Ithelpsyoutorealizethatyouhavetheenergytoendureandovercomedifficulties.

At the same time, this mudra improves your powers of elimination andabilitytoletgoofthingsyounolongerneedorwant.It’sespeciallyusefulwhenyouneedamajor‘clear-out’ofsomeaspectoflife.

HOWTOPRACTISEComeintoasittingposition(seepages20–21)orstandwithpalmsfacingdown.Bend the little and ring fingers of both hands inward and interlock them.Straightenyourmiddlefingersand join theirendsso theypointupward.Bringtogether the tips of your index fingers and thumbs on each hand to form

interlockingcircles.Holdfor1–3minutesdaily.

HOWITWORKSInterlinkingyour ring and little fingers connects the earth andwater elements.Bymakingcircleswithyourindexfingersandthumbsyoulinktheairandfireelements. This allows you to draw on the strength of all the elements – youruntapped potential – as you make ‘space’ (by bringing your middle fingerstogether)fornewbeginnings.

ACCOMPANYINGCHANT:TOOPTIMIZETHEBENEFITS,CLOSEYOUREYESASYOUHOLDTHEMUDRAANDMENTALLYREPEATTHEMANTRAOFTHEMULADHARACHAKRA,‘LAM’.

JNANAMUDRAWisdomGesture

Jnana (sometimes written Gyana) Mudra is a gesture that grants wisdom,intuitiveknowledgeandgrounding.Thoughpractisedmainlyduringmeditation,itcanbeusefulanytimeyoufeeltheneedtocontainyourenergy,makingthisthemudraofchoiceforquietreflectiononabusortrainenroutehomeafterahecticdayatwork.

ThismudraissimilarineffecttoChinMudra(seepage62),butinsteadofholding your palms upward to receive energy and inspiration, you place themdownward,forenhancedgrounding.Sometimesyouwillseepeoplemeditatingwithonehandfacingupandtheotherdown.Thisenablesthemtoreceiveenergyfromahighersourcewithoutbecomingtooairy.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Usingbothhands,jointhetipofeachindexfingerwiththethumbofthesamehand,formingacircle.Gentlyrestthe insides of yourwrists on their respective knees so your fingers and palms

facedownward.Don’tcreate tensionby trying tograbyourknees for support.Holdforaslongasfeelscomfortableandrepeatasrequired.

HOWITWORKSAsthefireelementofthethumbjoinstheairinessoftheindexfinderitgeneratesaburningdesireforinnerpeace.Byrestingyourinnerwristonyourkneeswithyourfingerstowardtheearthyouarehelpingtogroundyourself.

PERSONALEXPERIENCE:‘HAVINGMYHANDSFACINGDOWNWARDMADEMEFEELGROUNDED,CLOSED,HIDDEN,SECRET,VERYCONNECTEDENERGETICALLYANDMORERELAXED.’

BHUMUDRATouchingtheEarthGesture

In Sanskrit, Bhu is another name for planet Earth, as well as for the earthelement,withitsqualitiesofstability,groundedness,beingrootedinthepresentmoment and creating a firm foundation for spiritual practice. Practising BhuMudra–especiallywhilemeditating–enhancesallthepositivequalitiesoftheearthelement,helpingyoutobesteadfastandunshakableinpursuitofyourlifegoals.

If you hold your hand in Bhu Mudra and reverse its direction so yourfingerspointupward,youmakeagesturethatinthe20thcenturycametomeanvictoryaswellaspeace.

HOWTOPRACTISECome into a sitting position (see pages 20–21). Let your arms hang straightdownfromyourshoulderstowardtheground.Usingbothhands,foldyourringand little fingers and your thumb into your palm.Keep themiddle and indexfingers straight so they touch thegroundorpoint toward it,makinga relaxed,

inverted‘V’shape.Holdforaslongasfeelscomfortable;repeatasrequired.

HOWITWORKSThe air and ether elements within your body and mind are grounded by theconnectionofyourindexandmiddlefingerstotheearth.

ACCOMPANYINGAFFIRMATION:FORASENSEOFSTEADFASTNESS,REPEATASYOUPRACTISEONEOFTHESEAFFIRMATIONS:‘MYLIFEISFIRMANDGROUNDED.’

‘MYPATIENCEISUNSHAKABLE.’‘IAMEXACTLYWHEREINEEDTOBE.’

BHUMUDRAINAYOGAPOSEVajrasana:ThunderboltPose

Vajra isaSanskritwordmeaningboth‘thunderbolt’and‘diamond’.There isabeliefinmanyculturesthatdiamondsarecreatedwhenlightninghitstheearth.Sittinginthispose,particularlywithyourhandsinBhuMudra,stimulatesyourearthenergyandabilitytobefullypresentinthemoment.

If you experience discomfort in your ankles or feet, cushion them byplacing a small rolled towel beneath your feet or buttocks, or between yourankles.Alternatively,youmayprefer tousea lowkneelingbench,asused forZenmeditation.

1Placeamatorfoldedblanketontheground.Kneelonthematwithyourfeetandkneestogetherorslightlyapart.Thensitbacksoyourbuttocksrestfirmlyonyourheels.Feelasthoughyouarerootingyourselffirmly,drawingstabilityandstrengthupfromtheground.

2BringyourhandsintoBhuMudra.Closeyoureyesandbreathegentlythroughyournostrils.

3Bringyourawarenesstothefirmnessofthegroundbeneathyou,thenvisualizeyourspinegrowingdownandtakingrootintheearth.

4Feelthestrengthoftheearthenergizeyourspineandyourwholebodyasyouvisualizeyourselfdrawingstabilityandstrengthupfromit.

5Toenhancethesenseofstabilityandpresence,repeatoneoftheaffirmationsoppositeatleastthreetimeswithfullattention.

6Whenyouhavefinished,openyoureyes,releasethemudraandgentlyshakeoutyourhandsfromthewrists.

PRANAMUDRALife-forceGesture

TheSanskritwordpranaisusuallytranslatedas‘life-force’or‘vitalenergy’(seepages 12–13). This mudra harnesses and directs that essential subtle energy,grounding it and increasingyourvitality. It’seasy topractise,evenwhileonabusorwalking.Regularpracticebuildsyourpowersofendurance,yourimmunesystem,weakmusclesandteeth.

InmanyEasternChristianicons,Jesusandthesaintsaredepictedwiththeirrighthands in thismudra,or ‘blessinghand’.As the thumbnears the ringandlittle fingers, the trinity of Father, Son and Holy Spirit come to mind. TheextendedindexandmiddlefingersdenotethetwonaturesofChrist:divineandhuman.

HOWTOPRACTISEPractiseinanyposition.Usingbothhands,jointheendsofyourlittleandringfingers to the tips of your thumbs; relax the other fingers. For healthier eyes,holdforatleast5minutesdaily.Torevitalizebodyandmind,practiseforupto

45minutesaday.

HOWITWORKSBringing together the little and ring fingers and thumb creates an invigoratingflowof prana that rejuvenates body andmind.Askapha (see pages18–19) ismade up of the water and earth elements (represented by the little and ringfingers), Prana Mudra is especially beneficial for people with a kaphaconstitution.

ACCOMPANYINGVISUALIZATION:HOLDINGPRANAMUDRA,SLOWLYINHALETHROUGHYOURNOSETOACOUNTOF4.VISUALIZEPRANASTREAMINGINWITHTHEAIR.HOLDYOURBREATHFOR8,VISUALIZINGTHEPRANACIRCULATINGTHROUGHYOURBODY.EXHALETHROUGHYOURNOSEFOR8,FEELINGNEGATIVITYLEAVINGYOURBODY.

APANAMUDRACleansing-energyGesture

TheSanskritwordapana refers to thecleansingformofsubtleenergy inyourbody thatmoves outward and downward. It enables you to eliminate stale airfrom your lungs and expel impurities in all forms, facilitating not only thereleaseofurine,solidwaste,sweatandmenses,butemotional‘baggage’,too.

This mudra can be practised at any time and is especially beneficial towomen,helpingtoregulatethemenstrualcycleandeasingchildbirthaswellasstrengtheningtheimmunesystemonalllevels.

HOWTOPRACTISEComeintoasittingposition(seepages20–21),standorliedown.Youmayuseoneorbothhands.Bringthe tipsofyourmiddleandringfingers to the topofyour thumb; keep your other fingers extended and relaxed.Hold for up to 45minutesdaily.

HOWITWORKSBy joiningboth themiddle and ring fingers to the thumb,you are stimulatingboththeether(outward-moving)andearth(downward-moving)energiesinordertocompletelycleanseyourbody.

ACCOMPANYINGVISUALIZATION:HOLDTHEMUDRAASYOULIEONYOURBACK,LEGSSLIGHTLYAPART,ARMSAWAYFROMYOURSIDES,PALMSDOWN.CLOSEYOUREYES.BREATHINGTHROUGHYOURNOSE,LISTENTOYOURBREATH.ASYOUINHALE,HEARITSAY‘LET’.ASYOUEXHALE,HEAR‘GO’.SEEYOURSELFLETTINGGOALITTLESTRAINWITHEACHEXHALATION.

STHIRAMUDRASteadyandStableGesture

This mudra from the kinesiology tradition balances the spinal vertebrae. Itsgreatest influence is in the lumbar region at the lowerpart of your spine.Thefivevertebraeherecurveinwardtosupportyourbodyweight–ahealthyspinehas a natural S-shape that distributes weight evenly and ensures maximumflexibilityandmobility.Walkingandstandingsafeguardthehealthofthiscurve;longperiodsofsittingaredetrimental–manypeoplewithdeskjobssufferlowerback pain. If you spend time on a computer, take 3-minute breaks to preventlower back pain by practising SthiraMudra. Regular practice strengthens theentirepelvicarea.

HOWTOPRACTISEPractisesittingorstanding.Eachhanddoessomethingdifferent:

Righthand–bringthetipofyourthumbtotheinsideof thenailonyourringfinger.

Lefthand–joinyourthumbandringfingertipsinPrithiviMudra(seepage

94).Holdfor3minutes,morningandevening.Practisemoreoftenifsusceptible

tolowerbackpain,leavingatleast30minutesbetweensessions.

HOWITWORKSYourrighthandgroundsyouasthedrivingforceofthethumbbalancestheearthenergyoftheringfingerasitpressesonthenail.Onyourlefthand,thethumbstimulatestheringfinger’searthelement.

ACCOMPANYINGVISUALIZATION:ASYOUHOLDTHEMUDRA,CLOSEYOUREYESFOR1–3MINUTESANDBRINGYOURAWARENESSTOYOURLOWERBACK.IMAGINEBREATHINGINTOTHISAREA,EACHINHALATIONSTRENGTHENINGITANDEACHEXHALATIONRELEASINGTENSION.

SUKHAMMUDRAStress-reliefGesture

If you live a fast-paced, action-packed lifewith long hours ofwork, you riskburnout. All this activity is stimulating – it helps you meet deadlines andovercomeexhaustion–butat somepoint,youneed tostopbeingsobusyandreduceyourstresslevels.SukhamMudraisusedinthekinesiologytraditiontodojustthat.Itisbestpractisedsittingdown:tryitatyourdeskoronthebusortrainbeforeastressfulworkingday.

As you slow down, implement some lifestyle changes to safeguard yourhealth:prioritizesleepandahealthydietandtrytoreducestressfulstimulants,fromcaffeineandsugartoraisedvoicesandviolentfilms.

HOWTOPRACTISECome into a sitting position (see pages 20–21). Each hand does somethingdifferent:Righthand–bringyourthumbtiptotheendsofyourmiddleandlittlefingers.

Lefthand–useyourthumbtopressthenailofyourlittlefinger.

Holdfor2minutesmorning,noonandevening.

HOWITWORKSYourrighthandbalancesyourether (middle)andwater (little finger)energies,which has a grounding effect and enhances levels of prana.By resting on theback of the little finger, your left thumb reduces the influence of the waterelementandenhancesthestabilityofearth.

ACCOMPANYINGDIETARYADVICE:TOSUPPORTTHESTRESS-REDUCINGEFFECTSOFTHISMUDRA,TAKEADAILYMULTIVITAMINSUPPLEMENTCONTAININGVITAMINBCOMPLEXANDVITAMINC.MAKESUREYOUAREALSOGETTINGENOUGHCALCIUM,MAGNESIUMANDIRON.

VISHNUMUDRAUniversalBalanceGesture

In Indianmythology,Vishnu is the protector of theworld.He is the onewhokeeps the universe in balance. Hismudra activates the energies of your threelower chakras – themuladhara, swadhisthana andmanipura chakras (see page17)–andpractisingithelpsyoutobalancetheenergieswithinyourphysicalandenergeticbodies.Ifyouattendyogaclassesyoumaybefamiliarwiththismudrabecause it is often used in breathing exercises. These purify your bodywhilecalmingandbalancingyourmind,pacifyingyouremotionsandreleasingstress.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Alwayspractisewithyourrighthand;neverswitchhands,evenifyouareleft-handed.Raiseyourrighthandandbendyour indexandmiddlefingers into thepalmofyourhand,allowingyourthumbandyourringandlittlefingerstoremainextended.Holdthegesturewhileyoupractisepranayama(seeopposite).

HOWITWORKSYourrightthumbrepresentsthefireelementandthemanipurachakrawhileyourlittlefingerisassociatedwithwaterandtheswadhisthanachakra,andyourringfingerwiththeearthelementandthemuladharachakra.Extendingthesefingersbalancesyourthreelowerchakras.

ACCOMPANYINGCHANT:THEEFFECTSOFVISHNUMUDRAANDTHEBREATHINGEXERCISEOPPOSITEAREMAGNIFIEDIFYOUCHANTTHEVISHNUMANTRA‘OMNAMONARAYANAYA’BEFOREBEGINNINGTOPRACTISE.

VISHNUMUDRAINABREATHINGPRACTICEAnulomaViloma:AlternateNostrilBreathing

VishnuMudrapositionsyourfingersperfectlytoopenandcloseyournostrilsinthis breathing exercise. Your right thumb (fire) connects to your right nostril(heatingside),whilethewaterelementofyourlittlefingerandearthofyourringfingerpressonyourleftnostril(cooling).So,asyoupractise,youalternatetheheatingandcoolingelementsinyourbodytopurifyandbalanceit.

1Comeintoasittingposition(seepages20–21).BringyourrighthandintoVishnuMudraandliftyourpalmtoyourface.Closeyourrightnostrilbydepressingitwithyourrightthumb.Inhalethroughyourleftnostrilforacountof4.

2Gentlypinchbothnostrilsshutbyclosingyourleftnostrilwithyourringandlittlefingers.Holdyourbreathfor16(avoidifyouhavehighbloodpressureorarepregnant).

3Releasethethumbandexhalethroughtherightnostrilfor8(twicethecountoftheinhalation),keepingyourleftnostrilclosed.

4Withyourleftnostrilstillclosed,inhalethroughtherightsidefor4.5Gentlypinchbothnostrilsshutbyclosingyourrightnostrilwithyour

thumb.Holdyourbreathfor16(avoidifyouhavehighbloodpressureorarepregnant).

6Releaseyourleftnostrilandexhalethroughtheleftsidefor8,keepingtherightnostrilclosed.Thiscompletesoneround.Builduptoatleast10roundsdaily7Whenyouhavefinished,releasethemudraandgentlyshakeoutyourhandsfromthewrists.Take2–3deepbreathsbeforestandingup.

KALIMUDRABlackGoddessGesture

Kali represents theenergyof intuitivewisdom.TheSanskritwordkalameans‘time’or‘darkness’–Kalihelpstoremovedarknessfromyourmind.Althoughher formappears fierce, it is filledwith symbolism.Her garlandof 50humanheadsrepresents the50 lettersof theSanskritalphabetandinfiniteknowledge.Her skirt of human arms signifies liberation fromkarma, the consequences ofpastactions.

PractisingKaliMudraactivatesandbalancestheenergyofyourmuladharachakra,andregulargroundinginthiswayimprovesyourgeneralenergylevels,aswellasyourwellbeing,security,courageandinnerstrength.

HOWTOPRACTISECome to a sitting position (see pages20–21) or stand up.With both hands infrontofyourchest, interlaceyour index,middleandlittlefingers,makingsurethattherightlittlefingerisontheoutside.Extendandjoinbothringfingerssotheypointstraightup.Crossyourleftthumboveryourright.Raiseyourelbows

until your forearms are parallel to the ground. Hold for as long as feelscomfortable;repeatasrequired.

HOWITWORKSByinterlinkingfingersandthumbs,eachelementsupportsthestrengtheningofthe earth energy in your upward-directed ring fingers. This leads to anexperienceofgroundednessandsecurityandmakesyoumoreopentointuitivewisdom.

ACCOMPANYINGEXERCISE:STANDING,BRINGYOURHANDSINTOKALMUDRA.STEPYOURFEETWIDEAPARTANDROTATETHEMOUTWARDATA45-DEGREEANGLE.BENDYOURKNEESANDSQUATDOWNASFARASYOUCAN,KEEPINGYOURBACKSTRAIGHTANDTAILBONETUCKEDUNDER.HOLDTHEPOSEFOR30SECONDS.GRADUALLYBUILDUPTO3MINUTES.

KALIMUDRAINAYOGAPOSETadasana:MountainPose

The grounding effect of Kali Mudra is complemented by this groundingexercise, which also reconnects you with the energy of the earth element.Practise at the beginning of the day, or whenever you feel in need of somecentringandsecurity.

1Standtallwithyourfeetparalleltoeachotherandhip-widthapart.BringyourhandsintoKaliMudraandcloseyoureyes.

2Slowlyshiftyourweightbetweenbothfeet,untilyouhaveanequalamountofweightoneachfoot.Gentlyrockforwardandbackuntilyoufeelyourcentreofbalanceisdirectlyoverthemid-pointofyourarches.

3Liftyourtoesandstretchthemaswideaspossiblebeforereplacingthemontheground.Feeltheballofeachtoefirmlypushingintotheground.

4Keepyourkneesstraight,butdonotlockthem.Feelyourthighbonespushingback,asyourtailbonemovesforward.Keepyourlowerribstuckedunder.

5Bringyourshoulderbladestogetherslightly,soyourbreastbonefloatsupward.Keepyourheaderectwithyourchinparalleltotheground,andfeelyourbreathmovingrhythmicallyinandout.

6Standtall,asthoughaninvisiblestringispullingyourbodyskywardfor1–3minutes.Noticehow,whenyourfeetarefirmlyrootedandyourhandsjoined,yourmindfeelsfreerandhasmoreclarity.

7Whenyouhavefinished,releasethemudraandgentlyshakeoutyourhandsfromthewrists.Take2–3deepbreaths.

6

WATERMUDRAS

ENHANCINGHEALTHANDEQUIPPINGYOUTOMOVEFORWARD

Partofhand:littlefingerElement:water

Relatedchakra:sacralPhysicalassociations:wellbeing,bodyfluids,urinaryand

reproductivesystem,senseoftasteEmotionalassociations:movingforward,lettinggo,adapting,goingwiththeflow‘Nothingintheworldismoreflexibleandyieldingthanwater.Yetwhenitattacksthefirmandthestrong,nonecanwithstandit,becausetheyhavenowaytochangeit.Sotheflexibleovercometheadamant,theyielding

overcometheforceful.’

LaoTzu

INTRODUCINGTHEWATERMUDRAS

This chapter features mudras involving the little finger, which relates to thewater element and the sacral chakra. By practising these gestures you help toensurethewellbeingofthiselementwithinyourbodyandmindanditschakra.Thisenhancesyourabilityto‘gowiththeflow’–tobeflexibleandadaptive–and to let go of what you no longer need. These mudras also enhance yourability to enjoy yourselfwithout feeling guilty, and encourage an aptitude fortastingandenjoyingwhatlifehastooffer.

Water,knownasapasorjalainSanskrit,includesallmatterinliquidform,and thiselement isoften referred toas thesourceof life itself. It isassociatedwithswadhisthana,thesacralchakra,whichgovernsyouremotionsaswellasallthefluidsinyourbody,frombloodandlymphtomucusandsaliva.Thischakraalso presides over your kidneys, bladder, urinary tract, reproductive andcirculatorysystems,homeostasis,andallthewater-relatedneedsofyourbody.

InAyurveda thewater and earth elementsmake up the kapha dosha (seepages 18–19), which provides the foundation all the other doshas require tofunction.Waterisauniversalsymbolofcleansingandpurification;theurgeto‘wash’ away sins is perhaps connected to a need to rebalance or unblock theenergyofthewaterelement.Havingahealthyandbalancedwaterelementisthekeytobeingflexibleandadaptive.Themudrasinthischapterwillbeofspecialinteresttoyouifyoufeelstuckinlifeandinneedofchange.Thewatermudrascanalsohelpyou to letgoofguilt, frustration, shame, jealousyor lustasyoulearntoappreciatetheebbandflowoflife.

Water is closely related to the moon, since the gravitational pull of themooncontrolsthetides.Upto60percentoftheadultbodyismadeupofwater,andsomepeoplearguethatthemoon’sgravitationalpullinitsdifferentphasesalsoaffectsourphysiology, influencingsleepatafullmoon,forexample.Youmayfindthatusingthemudrasinthischaptercanhelpyoutoprepareyourbodyandmindforthepowerfulpullsofthefullandnewmoons.

Physically,watermudrascanhelpyoutoestablishaliquidbalanceinyourbody – whether you suffer from fluid retention, frequent dehydration orexperience too much inner heat. You might turn to them if you experiencephysicalproblemsassociatedwiththeurinaryorreproductivesystems.

Emotionally, youmightwish to experimentwith thesemudraswhen youfeelunableto‘taste’thesweetnessoflife,orwhennothingseemstosatisfyyouormakeyou feelatpeacewithyourself.Theyareeffective ifyousuffer fromhabituallowenergyorchronicfatigue,orfrequentlygetstressed.

Aboveall,thesemudrascanhelpyoutocreateanatmosphereofflexibilityand adaptability that extends to all areas of your being.As you practise thesemudras,Ihopeyouwillfindthattheyenhanceyourabilitytoenjoyandtoseethebenefitofeverythinglifehasbroughtyou.

Watermudrasataglance

Mudra Benefit Page

Varuna Helpstorehydratethebodyandremoveimpuritiesfromthebloodstream

112

Jalodar-nāshak Relieveswaterretention 113Swadhisthana Assistsinmaintainingemotionalequilibrium 114Mahatrika Bringshealingenergytosacralregion 116Shakti Connectsyouwithasupportiveenergy 118Kilaka Helpsyoutosolvedifficultsituations 120Karana Strongdetoxingenergy 121Kurma Conservesenergythroughwithdrawalfromthesenses 122Yoni Stabilizesbodyandmind;createsfocusduringmeditation;

balancescreativeandeliminationenergiesinthebody123

Māsiki Relievemenstrualcramping;easespaininwholebody 124Matsya Increasesphysicalandmentalflexibility;relaxesmuscles;

hydratessystem;activatesself-healing126

Makara Helpsinaccessinginnerenergyreserves;countersdepression,frustration;bringscalmnessandserenity;strengthenskidneys

127

VARUNAMUDRAWater-balancingGesture

InVedictradition,Varunaisguardianofthewatersandkingofaquaticanimals.Heissaidtohavehollowedoutthechannelsthroughwhichriversflow,perhapsan allusion to the nadi system throughwhich prana flows (see pages 12–13).VarunaMudra purifies and nourishes your body’s fluid elements, particularlybloodandlymph.Ithasarehydratingeffect,eliminatingdrynessfromthebodywhilerestoringhomeostasis.Itcanalsoalleviateskinproblemsandmakeyourskinfeelsmoother.

As this is a coolingmudra, practise in the summer or when there is toomuch ‘fire’ in the body, for example menopausal symptoms, rashes, fever orallergicreactions.Youmightavoiditinwinter,asitdecreasesbodyheat.Ifyousufferfromphysicalstiffnessormentalrigidity, trymeditatingwiththismudrafor10–30minutesdaily.

Caution:Avoidifyousufferfromwater-retentionoroedema.

HOWTOPRACTISE

Comeintoasittingposition(seepages20–21).Jointhetipsofyourlittlefingersand thumbs on each hand.Keep the three other fingers extended, but relaxed.Rest your hand backs on your thighs. Hold for as long as feels comfortable;repeatasrequired.

HOWITWORKSBringingthetipofthethumb(fireelement)tomeetthetipofyourlittlefinger(water) intensifies thewaterelement, restoringmoisture to thebody.Thisalsosymbolizesthejoiningofopposites,counteringrigidstructures.

PERSONALEXPERIENCE:‘VARUNAMUDRACONNECTEDMETOMYEMOTIONS;ITSTIMULATEDTHEMINAPOSITIVEWAY.IENJOYEDWORKINGWITHTHISMUDRAANDEXPERIENCEDAFEELINGOFSUBTLELIGHTNESS.’

JALODAR-NĀSHAKMUDRAWater-reducingGesture

Jalameans‘water’andjalodarisatermforoedema,anabnormalaccumulationoffluidinthebody.Standingforlongperiodsorsittingatadeskcausesfluidtodrainintothefeetandlegs,sometimesleadingtoswellingbytheendoftheday.Thismudracanhelptoovercomesuchsymptomsofwater-retentionbyreducingmoisture in thebody. It is also an excellent practice if you sweatprofuselyorsufferfromexcessmucus,puffyorwateryeyes,diarrhoeaorexcessiveurinationormenstrualflow.

Jalodar-nāshak Mudra resembles the salute used by scouts and guidesaround the world, the upward fingers representing the three aspects of theirpromise.

HOWTOPRACTISELiedownorsitwithyourfeetelevated.Youcanpractisewithoneorbothhands.Bring the end of your little finger to the base of your thumb; then use yourthumb to gently press down on little finger. The other three fingers remain

straight,butrelaxed.Holdfor5–30minutesonceortwicedaily.

HOWITWORKSBydepressingthelittlefinger(representingwater)withyourthumb,youreducethewaterelementwithinyourbody.

ACCOMPANYINGDIETARYADVICE:THISMUDRAWORKSBESTIFYOUREDUCEYOURINTAKEOFSALTANDSODIUM-RICHFOODS.ATTHESAMETIME,DRINKMOREWATERANDEATPOTASSIUM-RICHFRESHFRUITSANDLIGHTLYSTEAMEDVEGETABLES,SUCHASBANANASANDDARKLEAFYGREENS,WHICHENCOURAGETHEBODYTORELEASEEXCESSFLUID.

SWADHISTHANAMUDRASacralChakraGesture

Thismudrahelpsyoutomaintainahealthyemotionalequilibriumandfeelmoreateasewithyourselfandcomfortableinyourbody.Locatedinthesacral/genitalregion,theswadhisthanachakraisassociatedwithcreativeinstinctsandpleasureimpulses. Itsenergy isabout findingyourway in lifeand trustingyouruniquecreativity.

Youwillneedabitoffingerflexibilityforthismudra.Ifyourfingersdon’tbend easily into SwadhisthanaMudra,warm up by practising the exercises inChapter1.

Caution:Avoidifyouarepregnant.

HOWTOPRACTISECome into a sitting position (see pages 20–21). Hold both palms facing eachother.Crosseachmiddle fingerover the indexfingernext to it.Bend the littleandringfingersofbothhandsandinterlacethem.Bringthetipsofyourindexfingerstogether.Jointheendofeachthumbwiththemiddlefingerofthesame

hand.Bring the sidesofboth thumbsasclose toeachotheraspossible; try topress themtogether.Restyourhands inyour lapwith the thumbson top for3minutes,graduallybuildingupto30minutes.

HOWITWORKSYoubeginbycrossingyourmiddle(etherelement)andindex(air)fingersinthe‘here’shoping’gesture.Byinterlockingthering(earth)andlittle(water)fingers,you add stability to your vision and bring all the elements into play tomakedreamsareality.

ACCOMPANYINGCHANT:TOOPTIMIZETHEBENEFITSOFTHISMUDRA,CLOSEYOUREYESASYOUHOLDTHEMUDRAANDMENTALLYREPEATTHEMANTRAOFTHESWADHISTHANACHAKRA,‘VAM’.

SWADHISTHANAMUDRAINAMEDITATIONPRACTICE

SwadhisthanaMeditation:SacralChakraMeditation

Whetheryouare‘birthing’ababy,aprojectoryourlife’swork,youareworkingwith the energy of the swadhistana chakra. This meditation practice helps tounblockandbalancethatenergy:asyouholdSwadhisthanaMudrayoubecomebetterabletoexperiencefluidityandgraceinyourcreativeventuresandacceptandadapttochange.Feelfreetochangetheaffirmationssuggestedheretosuityourownaims.

1Comeintoasittingposition(seepages20–21).Makesureyourbackisstraight.Liftyourbreastboneslightlysoyoucanbreathefreely;slideyourshoulderbladestogether,thendrawthemdowntowardyourwaist.Keepyourshouldersrelaxed.Sealyourlipsandbreathequietlythroughyournostrils.

2BringyourhandsintoSwadhisthanaMudraandresttheminyourlap,thumbsontop.Ifitismorecomfortable,restyourhandsonasmallcushiononyourlap.Keepyourarmsclosetoyourbodyandfocusyourawarenessonyourpelvicregion.

3Closeyoureyes.Sitforupto30minutes,mentallyrepeatingoneoftheseaffirmations:‘Itrustmyselftofollowmydreams,’‘Iletgooffeelingunworthy/unattractive/inadequate,’‘Iamopentotheprocessofpositivechange,’‘TodayIwillletthingshappenwithoutagonizingoverconsequences,’‘Iadapt,adjustandaccommodatetothesituationwithoutlettinggoofmyideals.’

4Whenyouhavefinished,openyoureyes,releasethemudraandgentlyshakeoutyourhandsfromthewrists.Take2–3deepbreathsbeforestandingup.

MAHATRIKAMUDRAGreatTriangleGesture

InSanskritmahameans‘great’andtrikameans‘triangle’;thismudraisusedinIndia’s traditionalmedicine,Ayurveda, to bring a healing energy to the pelvicregion. It is especially useful for women, reducing menstrual cramping andhelpingtoregulatethemenstrualcycle.

Themudra is helpful for anyone facing impotence or infertility. Regularpracticecanalsoassistinreleasingblockedemotions,particularlythoserelatedtotraumacausedbyabuse.

HOWTOPRACTISECome into a sitting position (see pages 20–21). You use both hands in thismudra.Extendbothlittlefingersandbringthetipstogether.Jointheendsofthethumbsandindexfingersofeachhand,andthenconnectthem.Allowyourringandmiddlefingerstobestraightbutrelaxed.Rotateyourhandsslightlysothatthe ring, middle and little fingers point downward. Hold for as long as feelscomfortableandrepeatasrequired.

HOWITWORKSBy bringing the ends of both little fingers together, you balance the waterelementwithinyourbody,whichgovernsyoursacralarea.Thisencouragesthehealthy expression of emotions and helps to alleviate menstrual cramps. Thetriangleformedwiththeotherfingersapproximatestheshapeofthepelvicbowl.

ACCOMPANYINGBREATHING:FORPAINRELIEF,SITWITHYOURHANDSINMAHATRIKAMUDRA,CLOSEYOUREYESANDBRINGYOURAWARENESSTOYOURBREATH.ASYOUINHALE,MENTALLYDIRECTYOURENERGYTOYOURLOWERBACK.ASYOUEXHALE,BREATHETENSIONOUTOFYOURBODY.

MAHATRIKAMUDRAINAYOGAPOSE

Badha-konasana:BoundAnglePose

MahatrikaMudrabecomesespeciallyeffectiveinreleasingblockedenergyinthepelvic region when you practise it sitting in this yoga pose. It stimulates thesacralchakralocatedinthemiddleofyourlowerback,whichgovernstheliquidelementsofyourbodyand is responsible for themaintenanceofcorrect liquidlevelsaswellastheviscosityofyourblood.

1Sitonthegroundoronasofaandremoveyourshoes.Bendyourkneesandbringthesolesofyourfeettogether.Letyourkneesdropouttothesidesandallowthemtodescendtowardtheground.Ifyourkneesarepainfulordon’treachtheground,youmightwanttoplacecushionsbeneaththem.

2BringyourhandsintoMahatrikaMudra.Turnyourhandssothatthering,middleandlittlefingersfacetheground,thenrestyourwristsonyourinnerthighs.

3Closeyoureyesandbreathegentlythroughyournostrils.Witheachexhalation,imagineyouarereleasingblockedenergyfromthepelvicregion.

4Sitinthispositionforatleast30secondsandupto7minutes.Practisethreetimesdaily,orwheneveryoufeeltheneed.

5Whenyouhavefinished,openyoureyes,releasethemudraandgentlyshakeoutyourhandsfromthewrists.Take2–3deepbreathsbeforestandingup.

SHAKTIMUDRAEssenceofPowerGesture

ShaktiistheIndianpersonificationofenergy,picturedasagoddesswithallthepowersof theuniverse inherhands.Practisinghermudraconnectsyouwithasupportive energy source that enables you to be flexible and adaptive. It alsohelps to maintain the health of your urinary and reproductive systems bybringingawealthofpranatothisregion.Itbalancesyoursacralandrootchakraenergies,leavingyougroundedbutwiththeabilityto‘gowiththeflow’.

HOWTOPRACTISECome into a sitting or kneeling position (see pages20–21).Bring the ends ofboth little fingers together, then join the tips of your ring fingers. Fold yourthumbsintotheirrespectivepalmsandbendtheindexandmiddlefingersoverthem.Rotateyourpalmssoyourringandlittlefingerspointdownslightly.Restyour hands on your abdomen, relaxing your arms and shoulders. Hold for aslongasfeelscomfortable;repeatasrequired.

HOWITWORKSThe joined little fingers (water element) and ring (earth) fingers balance yourwaterandearthelements.Waterandearthformkaphadosha(seepages18–19),making this mudra excellent if you have a kapha imbalance. Pointing yourfingers down enables the flow of aparna downward, releasing what you nolongerneed.

ACCOMPANYINGBREATHING:ASYOUHOLDTHEMUDRA,IMAGINEBREATHINGTHROUGHEACHPORE,YOURSKINADYNAMICORGANDRAWINGINAIR.INHALING,FEELAGENTLEEXPANSION,ASIFYOUAREBEINGENHANCEDBYTHEAIRYOUBREATHE.EXHALING,FEELYOURMILLIONSOFPORESEXPELLINGTOXINSANDNEGATIVITY.

SHAKTIMUDRAINAYOGAPOSE

Gomukasana:Cow’sHeadPose

Sittingwith your legs crossed in thisway is an excellentway to enhance thebenefitsofShaktiMudrabecauseitdirectsenergytoyourpelvicregion.Thislegpositionisusuallyassociatedwiththearmexerciseonpage29,whereithelpstoreleasetensioninyourneckandshoulders.UsedwithShaktiMudra,itactsmoreonthesacralregionandbenefitstheswadhisthanachakra.

1Placeamatorfoldedblanketontheground.Kneelonthematthenbendonekneeandbringitontopoftheotherone.Sitbetweenyourfeetonacushionorbolster.

2BringyourhandsintoShaktiMudraandrestthemonyourtopknee.3Closeyoureyesandinhaledeeply;imaginedrawingthebreathdownto

yoursacralregion(inthemiddleofyourlowerback).Holdyourbreaththereforafewmoments.

4Asyouexhale,visualizeyourbreathasamistthatisliftingandclearingawayallyourmentalandemotionaltoxins.

5Repeatfor5–10minutesdaily.6Whenyouhavefinished,openyoureyes,releasethemudraandgently

shakeoutyourhandsfromthewrists.Take2–3deepbreathsbeforestandingup.

KILAKAMUDRAKeytoGoodHealthGesture

Turn to thismudrawhensomething ispuzzlingyou.TheSanskritwordkilakadenotes a clue to amystical puzzle. In the yoga tradition, a teacher initiates astudentbygivingakilaka,suchasamantraandacertainwaytoreciteit.

PractiseKilakaMudraalsoforemotionalsupportandmaintainingbalance.By strengthening the water element, it brings about a sense of safety thatfacilitatesintimacyandcloserelationships.

HOWTOPRACTISECome intoa sittingposition (seepages20–21).Bring thebacksofbothhandstogetherinfrontofyourbreastbone.Interlockthelittlefingers,thenjointheendof each thumb to the tip of the index and middle fingers on the same hand.Extend your ring fingers so they point up slightly. Hold for as long as feelscomfortable;repeatasrequired.

HOWITWORKSBylinkingthetwolittlefingers(waterelement)andjoiningtheotherelements(represented by the other fingers and thumbs), you evoke the union of Siva(consciousness) and Shakti (the creative principle), the masculine (ha) andfeminine(tha)principlesofhathayoga.Thisisverybalancingandsupportiveofrelationships.

ACCOMPANYINGVISUALIZATION:ASYOUHOLDTHEMUDRA,CLOSEYOUREYESANDPICTUREYOURMINDASALAKE.NOTICETHEWAVES(THOUGHTS)ONTHELAKE.DON’TTRYTODRIVETHEMAWAY;JUSTBREATHEGENTLYANDWATCHYOURMIND-LAKEGROWCALMER.SITFOR15–45MINUTESDAILYORWHENYOUFEELMENTALLYTIREDORHAVEAPROBLEM.

KARANAMUDRAInstrumentGesture

In Sanskrit, karana is an instrument but also refers to your body as theinstrument through which you work out karma: the consequences of youractions.YoucanuseKaranaMudraasaninstrumenttopurifytheinnerspaceofyourbodyandalsotoclearthespaceinwhichyoulive.Inyourphysicalbody,themudra achieves its detoxifying effect by strengthening the urinary systemand kidney energy. In the home orwork place, it cleanses the energy of yourspacewhenpractisedinamovingmeditativeritualusingincense(seebelow).

HOWTOPRACTISEPractise inanyposition.Useyour righthandonly.Bendyourmiddleand ringfingersintoyourpalm,andpressdownonthenailswithyourthumb.Allowyourindexandlittlefingerstoremainextended,butrelaxed.Holdforaslongasfeelscomfortableandrepeatasrequired.

HOWITWORKSBypressingdownonthenailsofthemiddleandringfingers,youarereducingtheinfluenceofboththeether(enclosingspace)andearth(grounding)elements.Atthesametimeyoufreethepurifyingeffectsofthewaterelement(yourlittlefinger)andtheexpansiveeffectsofyourairyindexfinger.

ACCOMPANYINGMEDITATION:HOLDSOMEWHITESAGE,FRANKINCENSEORSANDALWOODINCENSEINYOURLEFTHAND.WITHYOURRIGHTHANDINKARANAMUDRA,WALKAROUNDYOURSPACEMINDFULLY,SLOWLYROTATINGYOURHANDSCLOCKWISETOMOVESTAGNANT,NEGATIVEENERGY.PAYSPECIALATTENTIONTOCORNERS.

KURMAMUDRATortoiseGesture

KurmainSanskritmeans‘tortoise’,awateranimalalsocomfortableonland.Itrepresents someone who can adapt to survive by withdrawing within, whennecessary, for protection. One of the coremyths of Hinduism tells of Vishnutakingtheformofatortoisetoprotecttheworldfromnegativity.

This mudra is effective because it encourages pratyahara, withdrawingmentalenergyfromthesenses.Practisingpratyaharaislikeclosingwindowsonacoldday tosaveenergy:closingdownyoursensesconserves thereservesofenergyusuallyspentwhenyouengageoutward.

HOWTOPRACTISECome into a sitting position (see pages 20–21) or stand up, with hands asfollows:Lefthand–withpalmfacingup,foldmiddle,ringandlittlefingersintothepalm.

Righthand–withpalmfacingdown,bendthemiddleandringfingersintothepalm.

Extendyourrightthumbandrestitonthebaseofyourleftwrist.Jointheendoftherightindexfingertotheleftthumb.Thenjointhetipoftheright-handlittle fingerwith the left-hand index finger.Hold forup to30minutesonceortwicedaily.

HOWITWORKSBringingyourhandsintothisintricategestureblockstheoutwardmovementofthesenses,encouragingpratyahara.

ACCOMPANYINGFOCUSINGEXERCISE:INCROWDEDORNEGATIVEPLACESORTHECOMPANYOFDRAININGPEOPLE,BRINGYOURHANDSINTOKURMAMUDRA.CLOSEYOUREYESIFYOUCANANDBREATHEGENTLY,FOCUSINGONTHESOUNDOFYOURBREATHTOPREVENTYOURSENSESFROMENGAGINGWITHYOURSURROUNDINGS.

YONIMUDRASealoftheGoddess

A yoni – the Sanskrit word means ‘seal’, ‘resting place’, ‘womb’, ‘source’,‘repository’ and ‘receptacle’ – is an abstract representation of Shakti, thedynamicfemininepowerofnature.Itoftenholdsalingastone,representingSiva(the passive, witnessing consciousness). Practising Yoni Mudra similarlybalancesopposingbutcomplementaryenergiesinyourbody,particularlythoseof the two brain hemispheres.Duringmeditation, it stabilizes body andmind,developing greater concentration and internal awareness. The mudra redirectsprana back into the body thatwould otherwise be dispersed and enhances thedownward flow of apana, the subtle energy that cleanses body, mind andemotions.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Looselyinterlockthefingersofboth hands, then release your thumbs and index fingers. Bring the tips of thethumbs together, pointing up. Bring the tips of the index fingers together,

pointing down. Rest your hands in your lap. Hold for as long as feelscomfortable;repeatasrequired.

HOWITWORKSInterlockingyour fingerscreatesgreaterconnectionbetween theenergies fromtherightandlefthands.Joiningthetipsofyourindexfingersandthumbs,andpointing them down stimulates downward-flowing cleansing energy. Bringingyourthumbstogetherintensifiestheupwardflowofpranaforenhancedhealth.

PERSONALEXPERIENCE:‘MYFINGERSGREWWARMWHERETHEYFORMEDTHEOUTLINEOFTHEMUDRA.ITDREWMYMINDTOFOCUSONTHETRIANGLETHEFINGERSHADMADE.ITFELTASIFENERGYWASDRAWNFROMTHEBODYINTOTHESPACEBETWEENTHEFINGERS.’

MĀSIKIMUDRAMonthly-reliefGesture

This mudra comes from the kinesiology tradition and is used to help relievemonthlymenstrualdiscomfortandcramping. It serves toeasepainandrestorebalancetotheentirebody.Italsoremovesblockagesofthesacralchakra,whichmay be the energetic cause of physical pain. You can use the mudra bothpreventively and at times of acute distress. As a preventative, start practisingseveral days before your period, especially if you suffer from pre-menstrualsyndrome(PMS).Ifyouexperienceextremepain,crampingorotherdiscomfort,holdthemudrafor10minutesuptofourtimesaday,takingabreakofatleast25minutesbetweenpracticesessions.

HOWTOPRACTISECome into a sitting or kneeling position (see pages 20–21) or lie down. Eachhanddoessomethingdifferent:Righthand–bringthethumbtiptotheinsideofthenailonyourringfinger.

Lefthand–bringthetipsofyourthumbandlittlefingertogether.

Hold for 3 minutes twice daily, with at least 25-minute break betweensessions.

HOWITWORKSYourrighthandisdecreasingtheearthelementthatmaybecausingpainasyouplacethethumbonthenailofyourringfinger.Yourlefthandbalancesthewaterelementwhenyoubringthetipsofthethumbandlittlefingertogether.

PERSONALEXPERIENCE:‘IFINDTHATREGULARPRACTICEOFTHISMUDRA,ESPECIALLYINCHILD’SPOSE,HASNOTONLYREDUCEDMYMENSTRUALCRAMPSBUTALSOHELPSMETOOVERCOMEINSOMNIA.’

MĀSIKIMUDRAINAYOGAPOSEBalasana:Child’sPose

Most people find that themost effective way to practiseMāsikiMudra is bybending forward in Child’s Pose, resting your abdomen on your thighs.Practisinginthisposehelpstocultivatethecalmingandrejuvenatingqualityoflettinggousuallyassociatedwithapana,yourcleansingbreath.

1Placeamatorfoldedblanketontheground.Kneelonthematwithyourfeetandkneestogether–orifitismorecomfortable,haveyourkneesslightlyapart.Thensitbacksothatyourbuttocksrestfirmlyonyourheels.

2Slowlyloweryourupperbodyforward,bringingyourforeheadtotheground–youmayplaceacushionunderyourforeheadifitfeelsmorecomfortable.

3StretchyourarmsstraightoutonthegroundinfrontofyouandbringyourhandsintoMāsikiMudra.Closeyoureyesandfeelasifyouarebreathingintoyourpelvicregion.

4Holdtheposeforatleast5breaths,graduallybuildingupto25breathsormore.

5Whenyouhavefinished,openyoureyes,releasethemudra,pushyourselfbackslowlytoakneelingpositionandgentlyshakeoutyourhandsfromthewrists.Take2–3deepbreathsbeforestandingup.

MATSYAMUDRAFishGesture

MatsyaMudra activates your body’s healing potential. It stimulates the waterelementtoenhanceflexibility,relaxesyourmuscles,helpshydrateyoursystemandfeelsrefreshing.Practiseanytimeyouwouldliketoincreaseyourphysicalor mental flexibility. It’s especially useful if you practise yoga asanas. Thismudraisnamedforafish(matsya)who,fromthestream,overheardSivatellinghiswifeParvatiaboutasystemhehaddevisedtounleashthedormantpotentialwithin each individual. When the fish turned into a human calledMasyendranath, he became the first hatha yoga teacher; his teachings are stillfollowedbypractitionerstoday.

HOWTOPRACTISEComeintoasittingposition(seepages20–21)orstandup.Placeyourrightpalmflatagainstthebackofyourlefthand.Extendyourthumbstothesidesandbringyour other fingers together. Hold for 3–5 minutes. To make the mudra moreeffective,rotateyourthumbsclockwise,asifthefishisswimming.

HOWITWORKSBy bringing your hands and fingers together and releasing the fire element(thumbs) to the side, you intensify the effect of the opposing element, water,enhancingbothyourinnerpeaceandphysicalflexibility.

ACCOMPANYINGEXERCISE:SITONTHEGROUNDWITHLEGSTOGETHER,STRETCHEDOUT.PLACEABOLSTERORFOLDEDBLANKETLENGTHWAYSBEHINDYOUTOSUPPORTYOURUPPERBACKANDHEADASYOULIEBACK.STRAIGHTENYOURARMS,RESTINGTHEMONYOURBODY,ANDBRINGYOURHANDSINTOMATSYAMUDRA.HOLDFOR3–5MINUTES.

MAKARAMUDRACrocodileGesture

In Indian tradition, a makara is a mythological animal with the body of acrocodileandthetailofafish(orsometimesasnakeorapeacock).Hecarriesthe goddessGanga, the personified form of the RiverGanges. Crocodiles areknownfortheirabilitytoremainabsolutelystillforlongperiods,thenpounceatlightningspeed,quicklyconvertingreservesintousableenergy.

Thismudra isuseful ifyouhavedifficultyaccessingandunleashingyourownpotentenergyreserves,feeldepressedorfrustratedorjusthavetoomuchonyourplate.Aswellascalmingandbringingserenity,thismudrahelpstorelievebagsunderyoureyesandstrengthensthekidneys.

HOWTOPRACTISEPractise inanyposition.Join the tipsofyour left thumbandringfinger.Bringtherightthumbbetweentheringandlittlefingerofyourlefthandandplaceitstiponthebaseofyourleftthumb.Bringyourrightpalmflatagainstthebackofyourlefthand.Holdfor5–10minutesthreetimesdaily.

HOWITWORKSThelefthandbalancesthefireandairelementsasyoujoinyourthumbandringfinger, producing ameditative effect similar to DhyanaMudra (see page 50).Therightthumbdecreasesthe‘heat’ofasituationbystimulatingtheearthandwaterelementsoftheringandlittlefingers.

ACCOMPANYINGVISUALIZATION:TOMAKEMAKARAMUDRAMOREEFFECTIVE,PRACTISENEARWATERORCLOSEYOUREYESANDVISUALIZEABODYOFWATER.DEEPENYOURBREATHINGASYOUHOLDTHEMUDRAANDPICTURETHESCENE.

7

MINDMUDRAS

INCREASINGCONCENTRATIONANDCLARITY

Partofhand:palmElement:mind

Relatedchakra:thirdeyePhysicalassociations:overallcontrolofthebodyandsenses

Emotionalassociations:concentration,intuition,intelligence,insight‘Yogaistheexperienceyouhavewhenyourmindispeaceful.’

Patanjali,YogaSutra

INTRODUCINGTHEMINDMUDRAS

InIndianphilosophythepalmsrelatetothemindandtotheajnachakrainthecentreofthebrow.Thepalmscontrolyourfingersandtheirfivelinkedelementsjust as your mind controls your actions and senses. The mind is beyond allelements,butcontrols thefiveelements inyourbodyaswellas theassociatedsenses.Bypractisingthesemudras,youbringbalanceandfocustothemindandclarity to the senses In Sanskrit, themind is referred to as chitta,meaning anindividual’s consciousness. This encompasses your intelligence, emotions,thoughts,memories and dreams, aswell as your conscious and sub-consciousmind.Chitta,ormind,maybelikenedtoalakeonwhichwavesofthoughtriseand fall constantly, sometimesgently andatother timesmoreviolently.Whenthewavesarestill,youcanseethebottomclearly.Likewisewiththemind:whendisturbing thoughts subside – for example when you practise these mudras –yourmindbecomespeacefulandlifecomesintofocus.

Someofthemudrasinthechapterinvolvejoiningthepalmsofbothhands.Thishelpstobalancetherationalandlogicalthoughtsoftheleftsideofthebrainwith the intuitive non-linear thinking of its right side, enhancing abstractthinking, intuition, imagination, concentration, mental discipline, insight andyour ability to understand symbols and signs. Other mudras work on brainintegration,betterequippingyoutorememberwordsonthetipofyourtongueortoputnamestofaces.

Mudrasthatapplypressuretoyourpalmcan–dependingonwhichfingeryouuse–enhancecontentment,concentrationandtheabilitytomeditate,whilerelieving such problems as confusion or mental fogginess, poor memory,migraines and insomnia. Many of these mudras are easily practised at work,makingthemusefulforboostingperformanceandefficiency,too.

Thepalm is linked to theajnachakra, commonly referred toas the ‘thirdeye’or‘mind’seye’.Thisisthecommandcentreofyoursubtlebody;theinnerinstrument that controls your five senses, all the other chakras and the nadienergyhighwaysfeedingintothem(seepages14–15).

Inyourphysicalbody,yourbrowchakragovernsyoureyes,ears,noseandtheregionofthebaseofyourskull.Anenergeticimbalanceorblockageofthis

chakra may contribute to symptoms including vision problems, headaches,dizziness and acute sinusitis. You can relieve many of these problems byworkingwithpalmmudras.

Emotionally, practising thesemudras can enhanceyour intuition andgiveyouclearerinsightintoyourlifepurpose.Theymayhelpyoutobecomeamoreimaginativeperson,withtheabilitytothinksymbolicallyaswellasliterally.Inaddition, working with palm mudras is an excellent way to enhancedetermination,overcomeobstacles,counterfearandrelieveanoveractivemind.

Thepalmsalsocontainminorchakras–yourhandorpalmchakras–andbringingbothpalmstogetherstimulatesthese,leadingtotheeasyexpressionofjoy. Notice how when you feel happy or have enjoyed something, you quitenaturallyclapyourhands.Ihopethatthemudrasinthischapterencourageyoutoputyourhandstogether–injoyorasanexpressionofpeaceandcontentment.

Mindmudrasataglance

Mudra Benefit Page

Ajna Helpsyoutoplanforthefuture 134Nirvana Overcomesresistancetochange;awakenscompassion 135Bhairava Supportsresolutiontoremainpeaceful;aidsmeditation 136Ganesha Buildsself-confidenceandcourage;helpsinfacingdifficult

situations;fosterscompassionandrespectforothers137

Namaskar Reducesstress;balancesenergywithinbody;assistsinwardfocus

138

Anjali Boostsgratitude,compassionandgenerosity;decreasesgreediness;lowersbloodpressure;balancesdigestivesystem

139

Abhaya Instilsattitudeoffearlessnessthatwillinspireothers 140Varada Encouragesforgiveness;improvesfocus;offersnewinsight 141Handshake Offersfriendshipandencouragesotherstoopenup 142Hakini Boostsmemoryandintuition;enhancesintellectualcapacity 144Samasti Balancesintuitiveandrationalthinking;aidscommunication 145Maha-shirsha Relievesheadachesandsinuscongestion;reducestension;

helpsclearanoveractivemind146

Mandala Enhancesoverallwellbeing,relievinghealthproblemsandprotectingfromnegativity

147

Mushti Releasesfrustration;protectsheart;lowersbloodpressure 148

ACTIVATINGTHEPALMCHAKRASSensitizingtheHands

What do you do when you bang your elbow or knee, or feel tired or achey?Withoutthinking,yourubthepainfulareawiththepalmofyourhand.Youusetheenergycentresinthepalmsofyourhandsallthetimetostimulateaflowofhealing energy. This exercise helps to sensitize your hands by activating theminorchakrasinyourpalms.Withpractice,itcanhelpyoutostartexperiencingenergy on a more subtle level and eventually to transmit healing prana toyourselfandotherpeople.

The oils used in the accompanying massage below enhance yourcompassion,yoursensitivitytootherpeople’senergyandyourabilitytocomfortothersintimesofsorroworgrief.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Restonehandontopoftheotherpalmandgentlypressthecentreofthetoppalmwiththethumbofyouroppositehand.Sense the locationofyourhandchakrasandnoticeanysensations.Hold

for3–5seconds.Swaphandsandrepeat.

HOWITWORKSWhilenotactuallyamudra,thisexercisesensitizesyourpalmsandpreparesyoutopractiseanyofthemudrasinthischapter.

ACCOMPANYINGMASSAGE:ASYOUPRESSTHEPALMS,MASSAGEIN½TEASPOONOFSWEETALMONDOILOROLIVEOILCONTAINING1DROPOFESSENTIALOILOFROSE(FORCHANNELLINGLOVINGENERGYANDCOMFORT),MELISSA(FORBALANCINGWILLPOWERANDCOMPASSION)ORLAVENDER(FORINCREASINGSENSITIVITYTOOTHERS).

HANDSENSITIZINGINAMOVEMENTPRACTICE

SensingaBallofSubtleEnergy

Thisexercisefurthersensitizesyourpalmsandbringsyouincontactwithyourability toexperienceand transmit energy.Don’t confuse the subtleenergyyouexperiencewithbodyheat;itismorelikeamagneticfieldfloatingbetweenyourpalms.

Placingyourtongueflatagainst theroofofyourmouth,as isdoneinthisexercise,helpstosilenceabusymind.

1Whilesittingorstanding,extendbotharmsinfrontofyou.Keepthemparalleltothegroundwithyourelbowsstraight.Turnyourarmssothatonepalmfacesupandtheotherdown.

2Gentlysealyourlipsandplacethetipofyourtongueonthehardridgeontheroofofyourmouth;keepittherethroughouttheexerciseasyoubreathethroughyournostrils.

3Makefistsandreleasethemquickly,openingandclosingyourhands20–30times.

4Reversethedirectionofyourhandssothepalmthatwasfacingupisnowdown,andviceversa.Repeattheopeningandclosingmovement20–30times.

5Turnyourpalmstofaceeachother,keepingyourhandsopen.Slowlybringyourpalmstowardeachother.Whentheyareabout10cm(4in)apart,seeifyoucansenseasubtleballofenergy.Moveyourpalmsawayfromeachotherandbackagaintohelptolocateit.

6Closeyoureyesandplaywiththeenergy,bouncingitfromhandtohand.Thenmoveyourhandsinacircle,firstinonedirection,thentheother.Whenyouhavefinished,gentlyshakeoutyourhands.

AJNAMUDRABrowChakraGesture

This is the key mudra of ajna, the brow chakra, the seat of your judgment,emotionalintelligence,rationalthought,intuitionandwisdom.Whenthischakrais inbalance,yourvision is clear; youare able to see the ‘biggerpicture’ andevenbecomeopen topsychicperception.PractisingAjnaChakraMudrahelpsyou to recognize the various patterns in your life for what they really are.Practiseitwheneveryoufeeltheneedto‘see’wheresomethingisleadingyouortoplanforthefuture.

HOWTOPRACTISEYoucanpractiseinanystationaryposition.Raiseyourlefthandinfrontofyourface.Gentlycurlallthefingersofyourlefthandintothepalm,makingaloosefist with your thumb on the outside. Release your index finger and extend itupward.Bringthefingersoftherighthandaroundtheextendedleftindexfinger,usingyourrightthumbtogentlypressontheoutsideedgeofthenail.Holdfor1–2minutes.

HOWITWORKSBy stimulating the finger you use to point on the left side of your body, youmotivate therighthemisphereof thebraintogiveyoudirection.Workingwithbothhandshelpstobringallviewpointsintobalance.

ACCOMPANYINGCHANT:TOOPTIMIZETHEBENEFITSOFTHISMUDRA,CLOSEYOUREYESASYOUHOLDTHEMUDRAANDMENTALLYREPEATTHEMANTRAOFTHEAJNACHAKRA,‘OM’

NIRVANAMUDRALiberationGesture

Everything in life is subject to change, andNirvanaMudra helps you to stopclinging to theunhelpful thought that things can stay the same.Thismudra isusedintheyogatraditiontoawakencompassion,reduceselfishnessandliberateyoufromthecycleofbirth,deathandrebirth.Thewordnirvanaliterallymeans‘extinguished’–likeacandleblownout.

HOWTOPRACTISECome into a sitting position (see pages20–21) or stand. Stretch your arms infrontofyou,crossyourwristsandbringyourpalmstogether.Rotateyourjoinedhands first down, then in toward your body and up, so all your fingers pointupward.Yourpalmswillbowoutslightly,buttrytokeepeachfingertippressingagainst itsoppositefinger.Keepyour thumbssidebysideandelbowsasclosetogetheraspossible.Bowyourhead slightly soyour fingertipscomecloser toyourbrowchakra.Holdfor10–60secondsorlonger.Releaseyourhands,shakeoutandrepeatwithwristscrossedtheoppositeway.

HOWITWORKSAsthetipsofallyourfingersjoin,allyourelementalenergiesbalanceandarebroughtunderthecontrolofyourmind,representedbyyourpalms.

ACCOMPANYINGCHANT:EMPOWERTHEMUDRAWITHTHEPEACEMANTRA:‘A-SATOMA,SATGA-MA-YATA-MA-SOMAJYO-TIRGA-MA-YAMRIT-YOR-MAA-MRI-TAMGA-MA-YA’–‘LEADMEFROMTHEUNREALTOTHEREAL,FROMDARKNESSTOLIGHT,FROMDEATHTOIMMORTALITY.’‘OMSHANTISHANTISHANTIOM’–‘PEACEPEACEPEACE’.

BHAIRAVAMUDRAFierceDeterminationGesture

Hold thismudrawhenyou find yourself in a situation that requires you to befiercelydetermined to remainpeaceful.This is a traditionalmeditationmudra,and the onemost commonly used inBuddhist groups. InHindu andBuddhistmythology, Bhairava takes a fierce or terrifying form and has the power todestroythenegativityassociatedwithyourlowernaturetoallowmorepositivequalitiestoemerge.

HOWTOPRACTISEComeintoasittingposition(seepages20–21)andplaceyourhandsinyourlap–onasmallcushionifitfeelsmorecomfortable.Restyourrighthandontopofyour left, with both palms facing upward.Allow your joined hands to rest inyour lap. Hold for as long as feels comfortable and repeat as required. As avariation,repeatwiththelefthandontop,whichaccentuatesthefiercefeminineenergyofthemudraandisknownasBhairaviMudra.

HOWITWORKSJoiningyourhands in thiswayenhancespeaceful communicationbetween thetwohemispheresofyourbrain.Intermsofyogaphilosophy,youbringabouttheunionoftwoofthemainnadis,orenergypathways(seepages12–13): the idachannelthatflowstotheleftofyourspineandthepingalatotheright.

PERSONALEXPERIENCE:‘KEEPINGMYPALMSTOGETHERINTHISWAYGAVEMEASENSEOFSUPPORT,ASTHOUGHIWASSUPPORTEDBYTHEUNIVERSE.IFELTLIGHTANDMOREENERGETIC.’

GANESHAMUDRARemoverofObstacles

Thisgesturebuildsself-confidenceandcourage, instils inyou thecourageandwillpower to face difficult situations, and fosters compassion and respect forotherpeople.Physically,GaneshaMudrahasapowerfuleffectontheveinsandbronchialtubes,encouragingthemtoopen.GaneshaisafavouriteIndiandeity,with many admirers in theWest, too. He represents the energy that removesproblemsthatgetinyourway.Thisisrelativelyeasyforhimtodo,sinceheistheonewhoputsobstacles there in the firstplace.Hisgoal indoing that is tomakeyouphysically,mentallyandemotionallystronger.

HOWTOPRACTISECome into a sitting position (see pages20–21), stand or lie down.Have yourrighthandpalmupandplaceyour leftpalm facedownover it.Bendallyourfingers and hook them together.Keep your joined hands atwaist level or resttheminyourlap.Holdforaslongasfeelscomfortablewithoutmoving.Repeatas required, for example during difficult meetings or when standing on a

crowdedcommutertrain.

HOWITWORKSHooking the fingers brings all five elements together, and as the palms pressagainsteachother,yourmind joins themtogivestrengthanddetermination tobodyandmind.

ACCOMPANYINGEXERCISE:TOMAKETHISAMOREDYNAMICPRACTICE,WHILEHOLDINGTHEMUDRAEXHALEANDGENTLYPULLYOURHANDSNOPPOSITEDIRECTIONS;INHALEANDRELAX.REPEATSIXTIMES,THENCHANGETHECROSSOFYOURHANDSANDREPEAT.

NAMASKARMUDRAMyEssenceMeetsYourEssenceGesture

Thewordnamaskarmeans‘Isaluteyouressence’,andthissymbolofgreetingused in India since ancient times is perhaps the best known of the mudras.Practisingthisgracefulmudrareducesstress,balancestheenergiesontherightandleftsidesofthebody,andassistsyouindrawingyourmindinward.

Usually you hold your hands in front of your breastbone when greetingpeople with this gesture. Holding it in front of your face is a sign of greatrespect, sometimes accompanied by a slight bow of the head. Holding yourhandsoveryourheadindicatesthatyouaresalutingahigherpower.

You might see this gesture referred to as ‘Namaste’ and many yogapractitioners call it Anjali Mudra, not to be confused with the Anjali Mudraopposite. In the West, Namaskar Mudra is commonly known as ‘prayerposition’.

HOWTOPRACTISECome into a sitting position (see pages 20–21) or stand. Bring both palms

together, flat against each other with all your fingers pointing upward. Bringyourthumbsagainstyourbreastbone.Holdforaslongasfeelscomfortableandrepeatasrequired.

HOWITWORKSJoiningbothhands in this simple symmetricalwaybalances all your energies,connectingtheenergeticcurrentsofyourright-side,rationalbrainwiththoseofyourleft-sideintuitivebrain.

ACCOMPANYINGEXERCISE:TOTRYTHEINDIANDANCEVERSIONOFTHEMUDRA,RAISEYOURELBOWSSOYOURFOREARMSAREPARALLELTOTHEGROUNDANDYOURHANDSAREAHAND-WIDTHINFRONTOFYOURBREASTBONE.

ANJALIMUDRAGestureofOffering

Practise this mudra to increase your capacity for gratitude, compassion andgenerosity.AnjaliMudradecreasesgreedinessandgrasping formore thanyouneed,andonaphysicallevelreducesstress,lowersbloodpressure,andbalancesdigestion and elimination.TheSanskritwordanjalimeans both ‘offering’ and‘handsjoinedinreverence’.TraditionallyinIndia,peoplegetupbeforesunriseto bathe in a river or stream. There they face the rising sun and saymorningprayerswhileholdingtheirhandsinthismudratoofferwater.AnjaliMudraisoftenreferredtoaspushpanjali,or‘offeringofflowers’.

HOWTOPRACTISEWhile standing, bring the little-finger sidesof yourhands togetherwithpalmscuppedandfacingupward.Tipyourhandsslightlysothefingersarejustlowerthanthewrists,asthoughyouhavewaterinyourhandsandarepouringitout.RelaxyourshouldersandholdforaslongasiscomfortableHOWITWORKSJoining and opening your hands with palms facing up indicates that you are

givingwithanopenheartanddesiretoreceiveinspiration.

ACCOMPANYINGVISUALIZATION:HOLDINGTHISMUDRA,CLOSEYOUREYESANDBRINGYOURAWARENESSTOYOURHEART.PICTUREANISLANDNANOCEANOFNECTAR,WITHFRAGRANTFLOWERINGTREES.FOCUSONTHEMOSTBEAUTIFULTREE,THEKALPA-VRIKSHA(WISHINGTREE).ASKFORGUIDANCE.WHENREADY,OPENYOUREYESANDTAKE2–3DEEPBREATHS.

ABHAYAMUDRAHaveNoFearGesture

Thisisaninstinctivegesturethatparentsmightusetocalmafearfulchildwiththepromise,‘Don’tworry,I’mhere.’TheSanskritwordabhayaliterallymeans‘nofear’,andthemudraconveysapromiseofprotection.ItisanancientgestureoffriendshipandbenevolenceoftendepictedinpaintingsandstatuesofbuddhasandotherEasterndeitiesandteachers.

ABuddhistlegendrelatesthatwhentheBuddhawasbeingattackedbyanangry elephant, he simply held his hand in AbhayaMudra. Immediately, theraginganimalbecamecalm.Bringingyourownhand into thismudra instils inyou a similar attitude of fearlessness that extends out to everyonewho comesintocontactwithyou.

HOWTOPRACTISECome into a sitting or kneeling position (see pages 20–21) or stand up. Youpractisethismudrawithonehand,usuallytherighthand.Bendyourelbowandbring your hand up to shoulder level. Flatten your palm and extend it to face

outward,keepingyourfingerstogetherandpointingup.Holdforaslongasfeelscomfortableandrepeatasrequired.

HOWITWORKSExtendingandflatteningyourpalmtransmitsyour thoughtsoffearlessnessoutintoyourenvironment.

ACCOMPANYINGVISUALIZATION:TOHELPSOMEONEWHOISILLORGOINGTHROUGHADIFFICULTTIME,SITFORAFEWMINUTESWITHYOURHANDINTHISMUDRA.CLOSEYOUREYESANDVISUALIZESENDINGPOSITIVETHOUGHTSANDHEALINGENERGIESTOTHATPERSON.

VARADAMUDRAForgivenessGesture

In this gesture of ‘open-handed’ generosity, the five fingers symbolize thefollowing attributes: generosity, morality, patience, effort and meditativeconcentration.TheSanskritwordvaradameans‘favourable’,andinHindu,JainandBuddhist iconographyVaradaMudrarepresentscharity,gift-givingandthegrantingofwishes.Try itwhenyouwish togiveyourselforothers thegiftofforgiveness.Italsoimprovesyourconcentrationandoffersyounewinsight.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Practisethismudrawithyourlefthand.Let your left armhangdown,with the elbow slightly bent, and rest thebackofyourwristonyourleftkneesoyourhandisinfrontofthekneewiththepalm flat and facing outward. Keep your fingers together and pointing down.Holdforaslongasfeelscomfortable;repeatasrequired.

HOWITWORKSBringingallyourfingers together indicates thatallyourelementalenergiesareunited.Having thehand facingdowndemonstratesanattitudeofhumilityandlovinggenerosity.

ACCOMPANYINGMEDITATION:HOLDINGTHEMUDRA,THINKOFALLTHEWAYSYOUHAVEHURTYOURSELFWITHNEGATIVEORCARELESSTHOUGHTS,WORDSORACTIONS.REPEATMENTALLY:‘FORALLTHETIMESIHAVEHURTMYSELFTHROUGHACTIONORINACTION,OUTOFFEARORCONFUSION,FORGIVEMYSELF.IHAVECARRIEDTHISPAINTOOLONG.NOWILETITGO.’

HANDSHAKEASMUDRASharedGesture

In many cultures, people greet each other, offer congratulations or expressgratitude with a handshake. It can signal agreement, be a sign of goodsportsmanship or seal a contract. The custom of shaking hands is an ancientgestureofpeacefulintent,showingyouholdnoweapons.Thisisbothaformalgesture and an intimate one, drawing another person to youwhile setting safeboundaries. When you shake hands, you exchange prana (subtle energy) andinfluencetheimpressionyouleaveonothers.Usethismudratoofferfriendshipandencourageotherstoopenuptoyou.

HOWTOPRACTISEYouwill need a partner. Practisewith your right hand (most people are right-handed). Stand facing your partner and extend your right arm, elbow slightlyflexed.Holdyourhandvertically,allfourfingerstogetherandthumbupslightly.Contactyourpartner’shandandgentlywrapallfivefingersaroundit;makesureyourpalmsconnect.Adjustyourgriptotheotherperson’s:don’tsqueezetightly

butavoidalimphand.Atypicalhandshakeconsistsof2–4up-and-downshakes,orsimplyholdfor3–4seconds.Keepyourleftarmrelaxedandyourlefthandunclenchedbyyourside.

HOWITWORKSJoining palms ensures an energy exchange that allows you to sense the otherperson’ssincerityandassurethemofyours.

ACCOMPANYINGINTENTION:ASYOUSHAKEHANDS,MAKEEYECONTACTWITHAGENUINESMILE.FEELTHETRANSFORMATIONTHISINTENTIONBRINGSTOYOUREYESANDFACE,EXPRESSINGYOUROPENNESSANDPLEASUREATENCOUNTERINGTHEOTHERPERSON.

HANDSHAKEINPRACTICEHandshakeVariations

InVedicpalmistry,thepalmofthehandissaidtoindicatewhoyoureallyare,while your fingers show only what youwant to reveal, so variations in handpositionwhileshakinghandsallowyoutoconveyslightlydifferentinformationto the person you are greeting. Holding the hand vertically in theHandshakeMudra, for example, demonstrates an equal relationshipwith theotherperson.With all variations, add a smile in order to communicate self-confidence andsincerity.

VARIATION1

Standfacingyourpartnerandextendyourrightarm,elbowslightlyflexed.Tiltyour hand slightly so that your palm is facing upward. Then contact yourpartner’shandasopposite.Thisconveysasubtlemessagethatyouarewillingtohelptheotherperson.

VARIATION2

Ifyoutiltyourhandslightlysothatyourpalmisfacingdownwardbeforeyoucontactyourpartner’shand,youconveyasubtlemessagethatyoufeelsuperiorinsomewaytotheotherperson,soitisbestnottousethisvariation.

VARIATION3

Standfacingyourpartnerandextendyourrightarm,elbowslightlyflexed.Holdyourhandverticallyandcontactyourpartner’shandasabove,thenuseyourlefthand to cocoon the hand. This ‘hand-hug’ is seen as the friendliest andmosttrustworthyformofhandshake.

HAKINIMUDRAProblem-solvingGesture

Thismudrahelpsyoutorememberthings,allowsyoutotapintoyourintuitionfor guidance, and enhances your intellectual capacity by stimulatingcommunicationbetweentherightandlefthemispheresofthebrain.Tryitwhenyoufeelyouhave‘lostthethread’ofaconversationorwouldlikemorefocus.

In yoga philosophy, Hakini is the guardian of the doorway to higherconsciousness. She personifies the energy of the ajna chakra, and is oftendepicted with six faces and four arms. Two of her hands are in Abhaya andVaradaMudras (see pages 140–41), representing fearlessness and forgiveness;theothertwoholdadrum,whosesteadysoundinducesmeditation,andaskull,symbolizingthemind.

HOWTOPRACTISECome into a sitting position (see pages 20–21) or stand. If you lie down youmightfallasleep.Pressthetipofeachfingeragainstthetipofthesamefingerontheotherhand.Witheyesopenorclosed, lookupslightly,directingyourgaze

towardyourajnachakraat thecentreofyourbrow.Forextraemphasis,gentlytapyourfingertipstogether.Holdfor5–10deepbreaths.

HOWITWORKSEachfingertipstimulatesandbalancestherespectiveelementandrebalancestheenergyofyourajnachakra.

ACCOMPANYINGBREATHING:PRACTISINGTHISMÜDRADEEPENSRESPIRATION,HELPFULWHENMULLINGSOMETHINGOVERORTRYINGTOSOLVEAPROBLEM.EACHTIMEYOUINHALEASYOUHOLDTHEMUDRA,BRINGTHETIPOFYOURTONGUETOTHEHARDRIDGEBEHINDYOURTEETH.RELAXYOURTONGUEASYOUEXHALE.

SAMASTIMUDRAIntegratingBrainHemispheresGesture

Usedinkinesiology,SamastiMudraencouragesbothhemispheresofthebraintocommunicatemoreeffectively,soyoucanexpressyourselfmorefullyandthinkintuitively(right-brainfunction)aswellasobjectivelyandrationally(left-brain).Samasti is the Sanskrit word for ‘integration’. Samasti Mudra is especiallyeffectivealternatedwithSankalpaMudra(seepage83)–trytheminturnwhilebreakingfromcomputerwork.SankalpaMudraenhancesyourabilitytoseethe‘bigpicture’whileSamastiintegratesyourvariousbrainfunctions.

HOWTOPRACTISECome into a sitting position (see pages20–21), stand,walk or lie down. Folddown the ring and little fingers of each hand so the fingertips touch theirrespectivepalms.Presson thebacksof thebent fingerswith the thumbof thesamehand.Keepyourindexandmiddlefingersextendedandrelaxed.Holdfor4minutessixtimesdaily,waitingatleast20minutesbetweensessions.

HOWITWORKSByholdingdownyourringandlittlefingers,youreducetheheavyeffectofthekapha(seepages18–19)elementsofearthandwateronyourmental faculties.Thisreleasesyourmindfromrestraintsandhelpstointegrateitscomponents.

ACCOMPANYINGVISUALIZATION:WHENYOUFEELSTUCKWITHAPROJECTORDON’TKNOWHOWTOPROCEED,GOFORALONGWALKWITHYOURHANDSINSAMASTIMUDRA.FOCUSONYOURBREATH:BREATHEINFORFOURSTEPSANDOUTFORFOUR.YOURMINDWILLCLEARANDANIMAGEOFTHEWAYFORWARDWILLPRESENTITSELF.

MAHA-SHIRSHAMUDRAOveractiveMindReliefGesture

Maha-shirshameans ‘great head’ in Sanskrit. This is themudra to turn to forrelief from headaches, particularly migraines. It takes the edge off tension,eliminates sinus congestion and also helps you to clear your mind when youhave too much to think about. This mudra is also useful whenever youexperienceaperiodofacutestress.

HOWTOPRACTISEComeintoasittingposition(seepages20–21)orlieonyourbackwithyourfeetflatonthefloor.Practisewitheitherorbothhands.Curlyourringfingerdownintoyourpalm.Bringthetipsofyourindexandmiddlefingerstotouchthetipof your thumb. Extend your little finger. Close your eyes and breathe gently.Hold for as long as feels comfortable and repeat as required. For chronicheadaches,practicefor8–15minutesdaily.

HOWITWORKSByusingyourringfinger(earthelement),whichrepresentsstability,topushonthepalm(themind),youreduceitsfluctuations.Theotherelementsarebroughtinto balance as your thumb (fire), index finger (air) andmiddle finger (ether)cometogether.

ACCOMPANYINGBREATHING:ASYOUHOLDTHEMUDRA,CLOSEYOUREYESANDREGULATEYOURBREATH,BREATHINGOUTFORACOUNTOF8ANDINFORACOUNTOF4.YOUCANADJUSTTHECOUNTIFYOUWISH,BUTMAINTAINTHERATIOOF2:1.WITHEVERYEXHALATION,BREATHEALITTLEMORETENSIONOUTOFYOURBODY.

MANDALAMUDRACircleUniverseGesture

Thismudraenhancesoverallqualityoflife;itrelieveshealthproblems,protectsyou from negativity and awakens your awareness of the transitory nature ofexistence.Amandalaisacircularsymbolwithageometricformrepresentingtheenergypatternsof theuniverse.Asyoumeditateon its form,youdrawenergyfrom theworld outside and direct it toward your inner being to enhance yourintuitionandconcentration.

HOWTOPRACTISEComeintoasittingposition(seepages20–21).Startwithyourpalmsfacingupwiththelittle-fingersidestouching.Crossyourlittlefingersandpressthemintoyourpalmswith the thumbsof theoppositehands.Crossyourmiddle fingers;press themapart fromeachotherwith the indexfingersof theoppositehands.Keepyourringfingersasstraightaspossibleandbesideeachother.Restyourhands in your lap (on a small cushion if more comfortable). Hold for 5–30minutes.

HOWITWORKSByinterlockingandpressingonthebacksofthefingers,youreduceyetbalancethe influenceofall theelements,with theexceptionof the ring fingers,whichofferthestabilityandprotectionoftheearthelement.

ACCOMPANYINGMEDITATION:WITHHANDSINTHEMUDRA,SITFACINGAFLOWER.THROUGHHALF-CLOSEDEYESGAZEATTHETOPOFTHEFLOWER.SLOWLYROTATEYOURGAZECLOCKWISEAROUNDTHEFLOWER’SOUTEREDGE,NOTINGCOLOURSANDSHAPES.AFTER3–5ROUNDS,LETYOUREYESSLOWLYSPIRALINWARD.AFTERSEVERALSITTINGS,REACHTHECENTRE.

MUSHTIMUDRAClosed-fistGesture

The closed hand is a universal symbol of strength, anger and aggression.Weoften respond unconsciously to negative emotions like anger or fear byclenchingourfists.ButifyoupractiseMushtiMudrainaconsciousway,itcanhelp to release irritationandfrustration,while reducing theeffectsofstressonyourheartandloweringhighbloodpressure.Italsocureslethargy.Thismudrastimulates the positive flow of energy to your liver and stomach, making anexcellenttimeforpracticedirectlyaftermeals.

HOWTOPRACTISEComeintoasittingorkneelingposition(seepages20–21),standormoveabout.Usingbothhands,bendallyourfingersandcurlthemintoyourpalm,withyour

thumb either inside or resting on the outside of your fingers.Hold themudrawhenever you feel the need to release pent-up emotion, or practise for 5–15minutesdailytorelievesuppressedangerandfrustration.

HOWITWORKSAsallyourfingerscurlintothepalm,soalltheelementsbecomeconcentratedandmakeyourmindone-pointed.

ACCOMPANYINGVISUALIZATION:TOINCREASEYOURPATIENCE,SITINVAJRASANA(SEEPAGE99)WITHBOTHHANDSINTHISMUDRA,RESTINGONYOURTHIGHS.CLOSEYOUREYESANDLIPS;BREATHETHROUGHYOURNOSE.REMEMBERATIMEYOUWEREANNOYED.RELIVETHEEVENT,THISTIMECALMLY,WITHOUTANXIETY–YOUCANREPLAYTHISWHENSTRESSED.

MUSHTIMUDRAINAYOGAPOSEYogaMudra:GestureofYoga

This powerful yoga pose employs ahastamudra, a hand gesture that seals inenergy.As your hands press into the abdomen and pelvis, you stimulate nadienergy pathways and chakras in the lower part of your body.A fresh flow ofbloodrushes to this region, relievingconstipationandstimulatingyoururinarysystem to functionmoreefficiently.Your spinebecomesmore flexibleand thevariation with arms raised relieves tight muscles and improves circulationaround the neck, upper back and shoulders, too. Practise first thing in themorningafterdrinkingwaterwiththejuiceofalemonsqueezedintoit.

1Kneelwithyourbuttocksonyourheels(oradoptLotusPoseifyoufinditcomfortable).BringyourhandsintoMushtiMudrawithyourthumbsoutsideyourfingers,ontopofyourcurledindexfingers.

2Placethelittle-fingersidesofyourhandsonyourabdomen,oneithersideofyournavel.InLotusPose,placeyourfistsbehindyourheels.

3Inhaledeeply.Asyouexhale,bringyourforeheadtowardthegroundwithoutallowingyourbuttockstolift.Youmayrestyourforeheadonacushion.

4Holdbetween10secondsand1minute,breathinggentlythroughbothnostrils.

5Asavariation,instep2,claspyourhandsbehindyourbackwithpalmsasclosetogetheraspossible.Straightenyourelbowsandliftyourarmsasyoubringyourforeheadtowardtheground.

6Whenyouhavefinished,openyoureyesandgentlyshakeoutyourhandsfromthewrists.Take2–3deepbreathsbeforestandingup.

8MUDRAROUTINES

BUILDINGOPTIMALWELLBEING

In this chapter you will find a basic daily routine of seven mudras formaintaining health in body and mind. There are also suggested routines forcommon ailments, with explanations of those ailments according to the fiveelementsusedinIndianphilosophy.Practisetheseroutinesalongsideorinsteadoftheeverydaymaintenancesequence.Therearetworoutinestochoosefrom–justselecttheonewithmostappealonanyparticularday.Whenyourailmentislesstroublesome,returntothebasicdailyroutine.

For instructionsonhowtopractiseeachof the recommendedmudrasandexercises (and their specific benefits), turn to the page reference in the mainmudrachapters.

DAILYROUTINEFORWELLBEINGPractise the ‘basic seven’ mudras daily for 10 minutes each: Dhyana Mudra(page50),VayuMudra(page56),ChinMudra(page62),ShunyaMudra(page75), PrithiviMudra (page 94), PranaMudra (page 100), Apana Mudra (page101).

HEADACHESANDMIGRAINES

Forpreventionaswellassymptom-relief:Option 1: Pittapacifying Mudra (page 48) for 5 minutes, five times daily,leaving at least 3 minutes between sessions + Hridaya Mudra withCompassionateHeartMeditation(page61)for20minutes,focusingonsteps1–6,learningtoloveyourself.Option 2: Ajna Mudra (page 134) for 2 minutes + Nirvana Mudra withaccompanying chant (page 135) for 2 minutes + Maha-shirsha Mudra withaccompanyingtension-releasebreathing(page146)for10minutes.Avoid:AgniMudra(page36)andGuruMudra(page37).

DIGESTIVEPROBLEMS

Totacklefire-elementissues,eithertoomuchfireoradeficitofheat:Option 1 (acidity and heartburn): Pittapacifying Mudra (page 48) for 5minutes, twicedaily+SurabhiMudra(page87)+ApanaMudra(page101)+PrithiviMudra(page94).Avoid:heatingfiremudras,suchasLingaMudra(page39).Option 2 (appetite loss): Surya Mudra (page 40) for 10 minutes + Pitta-energizingMudra(page49)for3minutes,twicedaily.Also try tochew foodproperlyandeatyourmainmeal atmidday,whenyourdigestivefireisstrongest.

MENSTRUALPROBLEMS

To help ease menstrual problems, which relate to the water element andswadhisthana chakra; for cramp-relief, practiseMāsikiMudra in Child’s Pose(page125):Option1:YoniMudra(page123) for15minutes+MāsikiMudra (page 124)for 3 minutes, twice daily + Shakti Mudra (page 118) for 10 minutes +MahatrikaMudra(page116)for10minutes+Jalodar-nāshakMudra(page113)for5minutes.Option 2: Kali Mudra in accompanying squatting exercise (page 106) for 3minutes+YogaMudraholdingMushtiMudra(page149).Avoid: VarunaMudra (page 112) for at least a week before and during yourperiod.Also try to reduceyour intakeof salt and salty foodsduring theweekleadinguptoyourperiod.

ASTHMAANDSKINDISORDERS

To relieve a complicated number of factors, often involving a lack of the airelementandanexcessofearthandfire:Option1(prevention):BhramaraMudra(page78),eitheralonefor5minutesor with three rounds of the accompanying breathing + Jalodar-nāshakMudra(page113)for5minutes+PranāpanaMudra(page66)for5minutes,fourtimesdaily, leaving at least 15 minutes between sessions + Matangi Mudra withKneelingCrescentMoonPose(page85)toopenyourlungs.Option2(relief):Whenyoufeelshortofbreath,holdDhyanaMudra(page50),

close your eyes and focus on exhaling for twice as long as you inhale +SupportedFishPose(page67).Avoid:SunBreathing(page41),PittapacifyingMudra(page48),PrithiviMudra(page94)andBhumi-sparshaMudra(page95).Also try to reduce your consumption of dairy products and grains, and eat asmuchfreshfruitandgreenvegetablesaspossible.

HAYFEVERANDALLERGIES

Foreasingdisturbancesoftheairandfireelements:Option 1: Vayu Mudra with three rounds of 20 pumpings in Shining-skullBreathing (page 57) + Vishnu Mudra with ten rounds of Alternate NostrilBreathing(page105)+VarunaMudra(page112)for10minutes.Option2:ShankhaMudra (page46) for 5minutes + PranāpanaMudra (page66)for5minutes,fourtimesdaily,leavingatleast15minutesbetweensessions+PittapacifyingMudra(page48)for5minutes,fivetimesdaily,leavingatleast3minutesbetweensessions.Alsotrytoreduceyourintakeofmucus-formingfoods,suchasdairyproducts.

ARTHRITISANDSTIFFJOINTS

Beginwith theHandMassage and Finger Exercises on pages 25–26. To easedisturbanceof theairandspaceelements,stimulatepranaflow(subtleenergy)andloosenup:Option1:VayuMudra(page56)for15minuteswiththreeroundsofShining-skullBreathing(page57)tobegintodetoxifythebody+VishnuMudrawithtenroundsofAlternateNostrilBreathing(page105)+MuladharaMudra(page96)for3minutes.Option2:PranaMudra(page100) for15minutes toground thedisturbedairelement + Apana Mudra (page 101) for 15 minutes to let go of tension andphysicalimpurities+SthiraMudra(page102)for3minutes,twicedaily.Alsodrinklotsofwater,andreduceyourintakeofcoffee,teaandacid-formingfoods (meat, fish, eggs, nuts, grains). Eat plenty of alkaline-forming fruit andvegetables.

STRESS

For strengthening the earth element and balancing the disturbed air and spaceelementsthatcausestress;forimmediatestress-relief,useGaneshaMudra(page137):Option1:KaleshwaraMudra(page82)for15–20minuteswhilewatchingyourbreath+KuberaMudra(page86)for5minutes+KilakaMudra(page120)for5minutes.Option2:Bhumi-sparsaMudra(page95) for 10minutes+MuladharaMudra(page96) for3minutes+ApanaMudra (page101) for10minutes+SukhamMudra(page103)for2minutes,twicedaily)+MatsyaMudra(page126)for3minutes.Also decrease your intake of coffee, tea,white sugar and carbonateddrinks(evensugar-free).

ANGER

Tocounteraheatedconditionproducedbytoomuch‘fire’inthemind:Option 1: Pittapacifying Mudra (page 48), preferably while watching yourbreath for 5 minutes, five times daily + Kamajayi Mudra (page 43) for 10minutes,twicedaily+ShankhaMudra(page46)for5minutes.Option2:DhyanaMudra(page50)withMeditationtoTransformAnger(page51)for15–20minutesdaily+KuberaMudra(page86)for5minutes+VishnuMudrawithtenroundsofAlternateNostrilBreathing(page105).Avoid: Surya Bheda Mudra (page 153) and the following heat-producingmudras:AgniMudra(page36),GuruMudra(page37),LingaMudra(page39),SuryaMudra(page40)andPitta-energizingMudra(page49).Alsotrytoreduceyourconsumptionofcoffee,spicyfoods,alcoholandtobacco.Youmayhavetheoccasionalblackteawithmilkandapinchofcardamom.

JETLAGForadapting toyournewenvironment;practise regularly ifa frequent flyer torestorebalancetothedisturbedspaceandearthelements:Option1(duringtheflight):AkashaMudra(page74)for15minutes,atleasttwice,moreoftenonlonghauls+ShunyaMudrapage75)for4–5minutes,2–3times.Option2(recoveringfromtheflight):Sittingquietlyormeditatingfor20–30minutesdailyholding JnanaMudra (page97),MuladharaMudra (page 96) orBhumi-sparsaMudra(page95)+VarunaMudra(page112)for5minutes.Alsotrytodrinklotsofwaterandreduceyouralcoholintake.

INSOMNIA

Torestorebalancetodisturbedairandetherelements:Option1:JnanaMudra(page97)for10minutes+PranaMudra(page100)for10minutes+BhuMudra(page98)for5minutes.Option2:ShunyaMudra(page75)+PranaMudra(page100).Avoid: Sun Breathing (page 41) and mudras that enhance the air and spaceelements,suchasVayuMudra(page56)andAkashaMudra(page74).Also try eliminating coffee andblack tea fromyour diet; if necessary, drink alittlegreenteaearlyintheday.

CHRONICFATIGUE

Torebuildyourmentalandphysicalresourcesbystrengtheningthefireandearthelements:Option1:VishnuMudrawith ten roundsofAlternateNostrilBreathing (page105)+SuryaMudra(page40),alonefor10–20minutesorwith tenroundsofSunBreathing(page41)+KilakaMudra(page120)for10minutes.Option2:PranaMudra(page100) for10minutes+PrithiviMudra(page94)for5minutes+PushanMudra(page42)for10minutes+KilakaMudra(page120)for5minutes.Also try to reduce your intake of sugar, alcohol, coffee, tea and carbonateddrinks(evensugar-free).

GLOSSARYAbhayaMudra:HaveNoFearGesture140Adho-mukhaMudra:Downward-facingGesture45AgniMudra:FireGesture36AjnaMudra:BrowChakraGesture134AkashaMudra:TouchingtheVoidGesture74AnahataMudra:HeartChakraGesture58AnjaliMudra:GestureofOffering139ApanaMudra:Cleansing-energyGesture101Ashva-ratnaMudra:JewelledHorseGesture44BhairavaMudra:FierceDeterminationGesture136BhramaraMudra:HummingBeeGesture78BhuMudra:TouchingtheEarthGesture98BhuchariMudra:GazingintotheVoidGesture80Bhumi-sparshaMudra:EarthWitnessGesture95ChinMudra:UnrestrictedConsciousnessGesture62DhyanaMudra:MeditationGesture50GaneshaMudra:RemoverofObstacles137GarudaMudra:EagleGesture64GranthitaMudra:KnotGesture65GuruMudra:JupiterGesture37HakiniMudra:Problem-solvingGesture144HridayaMudra:CompassionateHeartGesture60Jalodar-nāshakMudra:Water-reducingGesture113JnanaMudra:WisdomGesture97KaleshwaraMudra:LordofTimeGesture82KaliMudra:BlackGoddessGesture106KamajayiMudra:VictoryoverExcessiveDesiresGesture43KaranaMudra:InstrumentGestureKilakaMudra:KeytoGoodHealthGesture120KshepanaMudra:LettingGoGesture68KuberaMudra:GuardianofWealthGesture86KurmaMudra:TortoiseGesture122LingaMudra:MarkofSiva39Maha-shirshaMudra:OveractiveMindReliefGesture146

MahatrikaMudra:GreatTriangleGesture116MakaraMudra:CrocodileGesture127MandalaMudra:CircleUniverseGesture147ManipuraMudra:SolarPlexusChakraGesture38MāsikiMudra:Monthly-reliefGesture124MatangiMudra:GuardianofWisdomGesture84MatsyaMudra:FishGesture126MuladharaMudra:RootChakraGesture96MushtiMudra:Closed-fistGesture148Nadānasudhana:FourMudrasinaChantingPractice88NamaskarMudra:MyEssenceMeetsYourEssenceGesture138NirvanaMudra:LiberationGesture135NivedanaMudra:DeepListeningGesture81PadmaMudra:LotusGesture59Pitta-energizingMudra:Blues-banishingGesture49Pitta-pacifyingMudra:ExcessHeat-reducingGesture48PranaMudra:Life-forceGesture100PranāpanaMudra:TakingInandThrowingOutGesture66PrithiviMudra:EarthGesture94PushanMudra:GiverofGoodHealth42SamastiMudra:IntegratingBrainHemispheresGesture145SankalpaMudra:PracticeIntentionGesture83ShaktiMudra:EssenceofPowerGesture118ShankhaMudra:ConchShellGesture46ShanmukhiMudra:TuningintoSilenceGesture79ShunyaMudra:SilenceoftheVoidGesture75SthiraMudra:SteadyandStableGesture102SukhamMudra:Stress-reliefGesture103SurabhiMudra:Wish-fulfilmentGesture87SuryaMudra:SunSeal40SwadhisthanaMudra:SacralChakraGesture114UdanaMudra:Upward-flyingEnergyGesture77VaradaMudra:ForgivenessGestureVarunaMudra:Water-balancingGesture112VayuMudra:AirGesture56VishnuMudra:UniversalBalanceGesture104VishuddhaMudra:ThroatChakraGesture76VyanaMudra:ExpansivePranaGesture63YoniMudra:SealoftheGoddess123

RESOURCES

ONLINE

Revital Carroll and Cain Carroll Several excellent books, teaching aids and mudra courses at:shaktibhakti.com/mudras.php

JosephandLillianLePageVisit iytyogatherapy.com to learn about their innovativeworkwithhealingmudras;theyalsoteachcoursesattheOmegaInstituteinRhinebeck,NewYork.

KaliRayFindherbreathtakingmudraworkattriyoga.com.Shehasanexcellentaudiocourseonmudrasatyogauonline.comandteachesworldwide.

SwamiSaradanandaContactherviaherwebsite:www.FlyingMountainYoga.org

BOOKSBunce,FredrickW.,MudrasinBuddhistandHinduPractices,D.K.PrintworldLtd,NewDelhi,2005Chakravarti,Sree,AHealer’sJourney,RudraPress,Portland,Oregon,1993ChiplunkarSumanK.,MudrasandHealthPerspectives,AbhijitPrakashan,Mumbai,2008Keshav,AcharyaDev,MudrasforHealing,AacharyaShriEnterprises,NewDelhi,1995andatwww.mudrasforhealing.com

Saradananda,Swami,ChakraMeditation,WatkinsPublishing,London,2008Saradananda,Swami,EssentialGuidetoChakras,WatkinsPublishing,London,2011Saradananda,Swami,PowerofBreath,WatkinsPublishing,London,2009Weintraub,Amy,YogaSkillsforTherapists,W.W.Norton&Company,NewYork,2012

ACKNOWLEDGMENTS

AUTHORACKNOWLEDGMENTS

ThankstoG.Venu,NirmalaPaniker,KapilaVenuandSwamiHariomanandaofNatanakairali, who are doing magnificent and innovative work rejuvenatingKerala’straditionalarts:natanakairali.org.SpecialthankstoSolihinThom,whonotonlymotivatedmetogomoredeeplyintomudrapractice,butalsogavemeatasteofrealizationoftheunderlyingpurposeofbeinghuman:innerdialogue.org.AlsotoKimdaSilva,whoseworkhasinspiredmealthoughwehavenevermet:kinesiologieschule.de/en/

PUBLISHERACKNOWLEDGMENTS

The Publisher would like to thank Wellicious Ltd for the generous loan ofclothing to use in the photoshoot. Find out more about Wellicious at:wellicious.com

PICTURECREDITS

The publisher would like to thank the following individuals, photographiclibraries,museumsandgalleriesforpermissiontoreproducetheirmaterial.Anyerrorsoromissionsareentirelyunintentionalandthepublisherwill,ifinformed,makeamendments in futureeditionsof thisbook.Page13FromSubtle Body:EssenceandShadowbyDavidV.Tansley©DavidV.Tansley1977.PublishedbyThames&HudsonLtd.,London;Page14TheGrangerCollection/Topfoto.

MudrasforModernLifeSwamiSaradananda

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Publisher’snote:Theinformationinthisbookisnotintendedasasubstituteforprofessionalmedicaladviceandtreatment.Ifyouarepregnantoraresufferingfromanymedicalconditionsorhealthproblems,itisrecommendedthatyouconsultamedicalprofessionalbeforefollowinganyoftheadviceorpracticesuggestedinthisbook.WatkinsMediaLimited,oranyotherpersonswhohavebeeninvolvedinworkingonthispublication,cannotacceptresponsibilityforanyinjuriesordamageincurredasaresultoffollowingtheinformation,exercisesortherapeutictechniquescontainedinthisbook.

Ifyouaretakingmedication,pleasedonotstoptakingitwhenyoubegintoworkwithmudras–andconsultyourhealthcareprofessionalifyouplantostoporalteryourmedication.Ifyouspendmostofyourdaywithyourhandsonacomputerkeyboard,youmayfindsomeofthemudras,suchasMandalaMudra(seepage147)orSwadhisthanaMudra(seepage114),especiallydemanding.Evensomesimplegestures,suchasChinMudra(seepage62),maybedifficultorevenpainfultoholdifyousufferfromrepetitivestressinjuries,rheumatoidarthritisorcarpaltunnelsyndrome.Discontinueanymudrathatcausespain,sorenessoraggravatessymptoms.

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