INTRODUCTION:

Yoga mudras. In yoga, mudras are used in conjunction with pranayama (yogic breathing exercises), generally while seated in Padmasana, Sukhasana or Vajrasanapose, to stimulate different parts of the body and mind, and to affect the flow of Prana in the body¹.

OBJECTIVES OF THE ARTICLE:

1. To bring awareness regarding yoga mudras.

2. To highlight the benefits of yoga mudras.

3. To encourage practice of it.

4. To draw attention of health professionals across the globe.

Diagram: 01-Mudras position

THE HISTORY OF YOGA MUDRAS:

The term “mudra” is a Sanskrit word meaning “gesture.” Yoga mudras are used to aide in healing by focusing energy to different parts of the body. Generally, they are practiced during meditation and incorporated with deep breathing, or pranayama. There are many different types of mudras, each aimed at channeling energy to a specific area of the body. Therefore, Yoga mudras alone can adjust the flow of prana throughout one’s body. Combining mudra, meditation, and pranayama is a powerful method, which yields maximum results.

The history of yoga mudras dates back to pre-historic times before ancient Egyptian and Eastern civilizations were established. When the early civilizations grew, images of various gods and goddesses commonly show them sitting or standing with their hands in one of many mudras. In India, mudras were used in ritual dances to regulate stress and intonation. Although many mudras are performed with hands, Kechari Mudra is actually done with the tongue⁵.

YOGA MUDRAS:

Mudra means “seal,” “gesture,” or “mark.” Yoga mudras are symbolic gestures often practiced with the hands and fingers. They facilitate the flow of energy in the subtle body and enhance one’s journey within. Explore mudras step by step and add something new to your practice³.

I. GYAN MUDRA:

Gyan Mudra is one of the most commonly and widely practiced mudras. Gyan mudra corresponds to the word wisdom which is “Gyan” in Sanskrit. It is popularly used in yogic poses such as Pranayama and is believed to help attain spiritual enlightenment.

How to do Gyan Mudra:

Gyan Mudra works great in Padmasana. But if you find padmasana a bit difficult, you can do this yoga mudra in sukhasana too.

· Sit down with your back straight

· Keep your neck straight but not tense

· Keep your hands extended resting on your folded knees

· Touch the tip of your index finger with the tip of your thumb

· Ensure to touch with a gentle press and not forced pressure

· Keep your eyes closed calmly and keep your focus on breathing⁴.

Benefits of Gyan Mudra:

· It helps relax the body

· It helps relieve stress

· Improves focus and concentration

· Stimulates brain and strengthens nervous system

· Works great for spiritual enlightenment

Duration of Gyan Mudra:

You can practice Gyan Mudra daily for 30 minutes. The preferred time is early morning, where an accompanied chanting of “OM” can do wonders.

II.SURYA MUDRA - Yoga Mudra for Weight loss

Diagram: 02-Mudras position

Surya Mudra:

Surya Mudra is also known as Prithvi-shamak Mudra. This is because it reduces the earth element in the body and hence Surya Mudra is one of the best mudras for weight loss.

How to do Surya Mudra:

The ring finger represents the earth element and the thumb is the fire element. Thus, to form Surya Mudra.

· Fold your ring finger and press it with your thumb.

· You can sit in Sukhasana or Padmasana for this.

· Ensure your palms are laying on your knees and are facing the sky.

· You may also do this mudra while standing or even walking. But for best results, sit comfortably with your back straight and do it.

Surya Mudra and Weight Loss:

Practicing Surya Mudra leads to the reduction of earth element in your body and thus lowers the density. Also, this mudra raises the fire element in the body which leads to an improvement in digestive system too. This helps in cholesterol reduction and thus helps in weight loss⁵.

Other Benefits of Surya Mudra:

· Helps improve appetite

· Helps improve vision

· The increase in fire element helps take care of cold hands and feet

· It is useful to overcome the Kapha Dosha in body by increasing the pita element.

· Energizes your inner-self and motivates you out of lethargy.

Duration of Surya Mudra:

You can practice Surya Mudra every day for 30 minutes. The best time is early morning.

Surya Mudra Precautions:

· People who are looking to gain weight and body density should do it in moderation only when required.

· People with ignited Pitta element should also do Surya Mudra with caution as this mudra is Pitta Karak and Kapha Nashak.

III. PRANA MUDRA - Yoga Mudra for Life Energy.

Diagram: 03-Mudras position

Prana Mudra:

This is one of the most beneficial yoga mudras as it has innumerable benefits for health and wellness. As the name suggests, Prana Mudra is the source of vital life force and energy. This yoga mudra increases the earth element and the water element in the body. It reduces the fire element in the body. Thus, Prana Mudra is a Kapha Karak and pitta Nashak Mudra.

How to do Prana Mudra:

The Prana Mudra can be formed by joining the tips of your ring finger and little finger with the tip of your thumb.

Benefits of Prana Mudra:

Beneficial in:

· Stress and mental tension

· Sleeplessness

· High blood pressure

· Fatigue

· Low immunity

· Acidity and ulcers

· Rheumatoid Arthritis

· Inflammatory disorders

Duration of Prana Mudra:

You can practice Prana Mudra every day for 30 to 45 minutes. Morning time is considered best for this mudra. In the beginning, if you are not able to do it continuously for 30 to 45 minutes, you may do it for 10 to 12 minutes, 3 times a day or 15 minutes 2 times a day. Then, gradually you can increase the time of practice.

Prana Mudra Precautions:

If Kapha is in excess in your body then you should practice this mudra in moderation.

IV.VAYU MUDRA - Yoga Mudra for Pain Relief

Diagram: 04-Mudras position

Vayu Mudra:

Also known as Vayu shaamak mudra, Vayu mudra helps in regulating the air element in the body. You can extract amazing health benefits with the balance of air element in your body¹.

How to do Vayu Mudra:

Fold your index finger to your palm then Press your thumb across the index finger after that Press the folded thumb gently on the bent index finger and Keep the other three fingers straight but not tight.

Benefits of Vayu Mudra:

· This mudra helps in balancing the air element of the body

· It works wonders for health issues related to or arising from joint pains like arthritis, gout, sciatica, and rheumatism etc.

· Vayu mudra practiced in Vajrasana or the diamond pose helps in digestion after a heavy meal and makes you feel relaxed

Duration of Vayu Mudra:

10 to 12 minutes every day for getting relief from body pain.

Vayu Mudra Precautions:

Do not practice Vayu Mudra more than required and discontinue it once you get relief from pain.

V.VARUN MUDRA - Yoga Mudra for Beauty

Diagram: 05-Varun Mudra

Varun Mudra:

Also known as Jal Vardhak Mudra, Varun Mudra helps increase the water element in the body. It is a very simple mudra and has excellent health benefits.

How to Do Varun Mudra:

· Place the tip of your little finger on the tip of your thumb

· Keep the other three fingers straight but relaxed

· The pressure applied should be little and not exerted

Benefits of Varun Mudra:

Water plays a major role in the health and wellness of a body. And thus, Vayu Mudra is very beneficial if the water element in your body is low. The practicing of Vayu Mudra is beneficial in –

· Dehydration

· Muscle cramps

· Dryness of skin and lack of moisture

· Dryness in eyes, throat or mouth

· Tongue related health issues or disorders

· Indigestion and constipation

Duration of Varun Mudra:

Preferably during the early morning hours, Varun Mudra can be practiced for 20 to 30 minutes. Varun Mudra

Precautions:

People with high Kapha or Pitta should practice Varun Mudra in moderation².

VI. ANJALI MUDRA: For Balance and Peace.

Diagram: 06-Mudras position

In this mudra, simply press the palms of the hands and each fingers evenly in one another. Let your press out to the side (this also releases tension in your neck and shoulders). This mudra brings balance as it connects the left and right part of the brain bringing peace calming the mind-chatter. Hold for at least 3 minutes increasing every day until you reach 60 minutes.

VII. KHECHARI MUDRA:

Diagram: 07- Khechari Mudra:

Khechari Mudra is being considered as the most beneficial one among all other mudras in order to improve/progress in the spiritual path of realization of the Supreme Consciousness. Therefore the branch of Hathayoga attempts to bring perfection to the physical system of the human being by Asanas, Mudras, and Pranayama to achieve the goal of Divine realization. These Mudras accompanied by the process of Pranayama while sitting in any one of the Asanas like Padmasana, Siddhasana, Vajrasana, Sukhasana etc. “The Khechari Mudra which is considered as the King of all Mudras to achieve the Union with the Supreme. Gheranda Samhita says that the Yogi gains complete control over thirst, hunger, fainting and laziness and also overcomes fear of physical ailments, decay and death⁷”.

REVIEW OF LITERATURE:

A study conducted by ,Tripathi D, Kalantri Y, Kumar H, Chitnis V. Chitnis S. Kalantri R.C. Bhatt J.K. regarding Effect of yoga hand mudra on cardiac and neurological parameters in preventing heart attack. Heart attack is the leading cause of death worldwide and incidence of cases are increasing every day. Yoga hand mudra is effective in improving medical conditions like heart attack, blood pressure, diabetes and many more. In our study, male and female subjects (n=41) (normal 27 and heart patients 14) aged between 30-65 years were included. On all subjects, yoga hand mudra was tried as per study protocol and both cardiac and neurological parameters were recorded before and after performing mudra. In heart patient subjects, there was a substantial reduction in systolic, diastolic blood pressure, heart rate and blood viscosity. Moreover, increase in myocardial blood perfusion volume, coronary perfusion pressure, brain tissue blood supply and memory index was observed⁶.

CONCLUSION:

Mudras are the part of yoga and it is a contribution of India. The long term practice of mudra yoga will have lot of health benefits and it should be practiced under the yoga teacher for better result and proper utilization of mudras. The many Hindu saints gained highest level of mediation through practicing these mudras constantly and continuously for many years’ and decades. The research has been proved the various health benefits of mudras and these mudras are practicing by lakhs of people’s across India and world.

REFERENCES:

1. https://en.wikipedia.org/wiki/List_of_mudras_(yoga)

2. https://www.healthkart.com/connect/yoga-mudras-types-methods-and-benefits/bid-5778

3. https://www.yogajournal.com/poses/types/mudra

4. http://yogadigest.com/3-mudras-mood-enhancing/

5. https://www.yoga-teacher-training.org/2011/11/17/history-of-yoga-mudras/

6. Tripathi D, Kalantri Y, Kumar H, Chitnis V. Chitnis S. Kalantri R.C. Bhatt J.K. regarding Effect of yoga hand mudra on cardiac and neurological parameters in preventing heart attack. Res. J. Recent Sci., Volume 6, Issue (2), Pages 16-20, February,2 (2017)

7. http://www.healthandyoga.com/html/research_papers/ypp.aspx

Received on 04.06.2018 Modified on 02.07.2018

Int. J. of Advances in Nur. Management. 2018; 6(4): 324-328.

DOI: 10.5958/2454-2652.2018.00074.4