mudra&practices& - yoga teacher training & cpd...
TRANSCRIPT
Mudra Practices
All disease in the body and disturbances of the mind are said to result from an imbalance of the Five Elements and disruption of the natural flow of Prana. Through centuries of use and refinement, the techniques of the 5 classes of Mudras have been shown to be a highly effective system of self healing and spiritual cultivation.
The following passage from the Hatha Yoga Pradapika (chapter 3 – verses 5 to 9) shares the importance of these practices.
‘Therefore the Goddess sleeping at the entrance of Brahma’s door should be constantly aroused with all effort by performing Mudra thouroughly.
Maha Mudra, Maha Bandha, Maha Vedha, Khechari, Uddiyana, Moola Bandha, and Jalandhara Bandha. Vipareeta Karani Mudra, Vajroli and Shakti Chalana, verily these are the ten Mudras which destroy old age.
Adinath said they are the bestowers of the eightdivine powers. They are held in high esteem by all the siddhas and are difficult for even the Gods to attain!
These must remain secret like precious stones, and not to be talked about to anyone.
Gyana Mudra (palm down) & Chin Mudra (palm up)
Gyana = gesture of intuitive knowledge
Chin = gesture of consciousness
Symbolically the middle finger, ring and small finger represent the three qualities of nature.
• Middle finger = Sattva (purity, wisdom and true understanding)
• Ring finger = Rajas (action, passion and movement)
• Little finger = Tama (inertia, lethargy and darkness)
• These three states (or gunas) need to be transcended in order to pass from the darkness of ignorance to the light of pure consciousness
• The bent index finger represents the individual manifestation of consciousness (Jivatma)
• The thumb signifies the all pervading consciousness or reality (Paramatma)
• The thumb and index finger touching shows that, though they seem separate, the individual being is in fact one with the Supreme...
Method Fold the index finger of both hands so they touch the inside root of the thumb. The other fingers should be relaxed and straight. Can also connect the tip of the index finger and thumb as an alternative (both are ok). One of these two Mudras should be used when practicing meditation (unless otherwise specified)
Benefits
Both Chin and Gyana Mudra are simple but important techniques, making meditation postures more powerful.
• When the finger touches the thumb a circuit is formed directing energy back through the body into the brain
• Placing the hands on the knees activates Gupta (hidden) Nadi – which runs from the knees up the inside of the thighs into the perineum.
• Sensitizing this channel helps to stimulate energy at Mooldhara
Practice Note:
The effect of Chin & Gyana is very subtle and it requires great sensitivity to perceive any change in consciousness. With practice however the mind becomes conditioned to the Mudra and when it is adopted will enter a meditative state with ease.
Bhairava Mudra – (fierce or terrifying attitude)
Bhairava is the fierce of terrifying form of Lord Shiva, the aspect responsible for the dissolution of the universe and the ego. The two hands represent Ida and Pingala Nadi and the union of the individual consciousness with the supreme.
Method
Place the right hand on top of the left, so that the palms of both hands are facing up resting in the lap
Variation – when the left hand is placed on top of the right the practice is called Bhairavi (female counterpart)
Benefits
By connecting the hands we harmonize coordination of the right and left hemispheres of the brain and unite all opposites. It is universally used for meditation as it brings a sense of inner balance and peace. The shape of the hands symbolise and empty bowl encouraging the mind to focus.
Shambhavi Mudra
See handout from month 3....
Nasikagra Mudra
See handout from month 4....
Kechari Mudra – tongue lock
The word Kechari comes from two Sanskrit roots Khe = sky and Charya = one who moves. This Mudra is associated with Amrita (the nectar or elixir of life which is said to be secreted from Bindu. Perfection of this practice enables the Yogi to trap the descending drops of Amrita at Vishuddhi, overcoming thirst and hunger and rejuvenating the entire body.
Method
Fold the tongue upward and backward so that the lower surface lies in contact with the upper palate. Stretch the tip of the tongue backward as far as is comfortable – it is important not to strain. When the tongue becomes tired, relax it and then practice again. Breathe deeply and slowly using Ujjayi Pranayama
Duration – if practicing on its own, 5 to 10 minutes is sufficient
Awareness – at Vishuddhi chakra (may change depending on meditation being practiced)
Precaution – stop if a bitter taste is experienced, this could mean the system is toxic. Do not practice if there are tongue ulcers or other mouth ailments
Benefits
Kechari stimulates a number of pressure points located in the back of the mouth and nasal cavity which influence the whole body.
• This practice reduces the sensations of hunger and thirst and induces a state of inner calm and stillness
• It preserves the vitality of the body and is especially beneficial for inner healing
• Kechari and Ujjayi Pranayama are used to develop awareness of the spinal passages – ultimately stimulating Prana and awakening Kundalini Shakti
Shanmukhi Mudra
The word Shanmukhi is comprised of two roots: Shan = seven and Mukhi = gates. This practice redirects the awareness inside by closing the seven gates of outer perception – the two eyes, ears, nostrils and the mouth.
Method
• Raise the arms in front of the face with the elbows pointing sideways
• Close the ears with the thumbs, the eyes with the index fingers, the nostrils with the middle fingers and the mouth by placing the ring and little fingers above and below the lips
• Release pressure on the nostrils and breath in deeply – at the end of the inhalation close the nostrils and retain the breath
• Listen internally for any sounds at Ajna Chakra
• Release the nostrils and exhale slowly – there should be no strain
• This is one round
• Breathe in again immediately to start another round – continue in this way
Duration -‐ practice for 5 to 10 minutes initially, building up to 30 minutes over a period of months
Breathing – this technique gives great benefits if the breath can be retained for long periods of time – so Nadi Shodhana can be practiced increasing breath retention gradually until it is effortless before attempting this Mudra
Awareness – can be at Bindu, Ajna or Anahata – the important thing however is to become aware of any subtle sounds. Do not expect to hear any sounds immediately – there may be no sounds or maybe a
jumble of many. Try to focus on one distinct sound completely – after several weeks’ fainter sounds may be heard behind the one being focused on – leave the first sound and focus on the new one – and so on.... The aim is to reach the source of all sound and not to get lost in the beautiful ones along the way so keep searching and listening
Time of practice – best practiced in the early morning or late at night when there is maximum quiet – and when it is more conducive to awakening psychic sensitivity
Precautions – people suffering from depression should avoid practicing this Mudra.
Benefits – on a physical level it relaxes the face and encourages healing of any eye, nose and throat infections. On a mental level it balances internal and external awareness. On a subtler spiritual level it induces a state of Pratyahara
Vipareeta Karani Mudra – (inverted psychic attitude)
The Sanskrit word Vipareeta means inverted and Karani mean one who does. It is also known as the reversing attitude as it redirects outward and downward energy back to the brain.
Method
Lie flat on the back and roll up onto the shoulders with the knees towards the forehead and the heels towards the buttocks
• Turn the palms up, bend the elbows and let the hips rest on the base of the palms near the wrists -‐ the hands cup the hips and support the weight of the body
• In the final position the weight of the body rests on the shoulders, neck and elbows (chin does not press into the chest)
• The trunk is at 45 degrees angle to the floor and the legs are vertical
Duration – gradually increase the time in this posture to 5 minutes for general health purposes. This can be lengthened for advanced Kriya practices
Breathing – Once the body is in its final position practice Ujjayi Pranayama. Kechari Mudra can also be applied for advanced practice
Awareness – concentrate at Vishuddhi Chakra
Note – can be used a preparatory practice for Sarvangasana (shoulder stand) – it is better for those with very stiff shoulders and neck
Benefits – On a physical level it redirects the flow of blood from feet to heart, relieving varicose veins,
oedema, and elephantiasis. Tones the abdomen and massages the abdominal organs, can relieve
constipation. Increases cardiac output and strengthens the wall of the heart & cardiac muscles. Activates
the thyroid & parathyroid glands, balances metabolism & rekindles gastric fire. It is said to reverse the
aging process. On subtler level it redirects outward (vyana vayu) and downward (apana vayu) energy back
to the brain and Sahasrara
Yoga Mudra – (attitude of psychic union)
Yoga Mudra is so called as it unites the individual consciousness (outer nature) with
supreme consciousness (inner nature)
Method
Sit in Padmamsana (lotus posture) – take hold of one wrist behind the back – close the eyes and relax
• Bring the awareness to Mooladhara ( slight moola bandha may be applied)
• Inhale slowly – follow the breath rising from Mooladhara to Ajna – retain the breath at Ajna
• Exhale slowly bending forward until the forehead touches the floor – retain the breath at Moola
• Inhale slowly raising the body back to vertical and feel the breath moving from Moola to Ajna
• Remain upright – exhale slowly following the breath from Ajna to Mooldhara
• This is one round
Arm Variations – backs of the hands placed on the soles of the feet with the elbows pointing out tot he
sides or prayer mudra behind the back
Seated Variation (if Padmasana is not possible) – Sukhasana can be used. Or Vajrasana (the knees may be
separated slightly) and the hands behind the back.
Duration – perform 3 to 10 rounds
Breathing – as slow as possible (Ujjayi can be used) – with no strain
Awareness – on synchronising the movements with the breath and at Ajna and Mooladhara when retaining the breath
Precautions – this practice should be avoided if suffering from sciatica, high blood pressure, inflamed pelvis or any serious abdominal ailment
Benefits – On a physical level it massages the abdominal organs relieving constipation and indigestion. It
also strengthens and stretches the spine toning the spinal nerves. It relieves anger and tension and induces
tranquillity. On a subtler level it is an excellent preparatory meditation practice and also encourages the
awakening of Manipura Chakra.
Prana Mudra -‐ (gesture of energy invocation)
This Mudra is also known as Shanti Mudra. Prana Mudra is a universally applicable technique for
balancing, vitalizing, and sensitizing the chakra system. The breath, arm & hand movement, and awareness
are synchronously tuned to create an experience of serenity, peace, balance, and equanimity.
A regular practice of Prana Mudra can move awareness of the luminous body into the forefront of
consciousness. Once there, more advanced practices of pranayama and prana vidya can be conducted.
Method
• Sit in a comfortable position – place the hands in the lap – right palm on top of the left – make sure the whole body is relaxed and the ujjayi breathing is strong and steady before beginning the practice – take your time.....
• Exhale fully – apply Moolbandha and retain the breath for as long as is comfortable – keep awareness at Mooladhara
• Release Moola Bandha and with a smooth and long inhale move the hands up as in picture 1, 2, 3 and 4 – follow the breath and become conscious as it passes each chakra in turn.
• Retain the breath at position 4 (hands should be level with the ears) – feel the prana spread like a wave to Ajna, Bindu and Sahasrara. Concentrate on Sahasrara Chakra and try to visualise pure white light emanating from the head. Feel this light radiating peace to all beings.
• Exhale smoothly in the reverse following the breath/prana through each Chakra until the hands rest back in the lap
• At the end of the exhalation apply Moola Bandha and focus on Mooladhara (do not strain)
• Release Moola Bandha and breath normally (this is one round)
Duration – build the practice gradually, being mindful not to strain the breath. Prana Mudra is ideally practiced at sunrise facing the sun, due to its link with solar energy, but can be practiced at any time. It is best to practice it after Asana and before meditation practices
Breathing – should be smooth and effortless -‐ gradually increase the duration of inhale, retention and exhale
Awareness – should move in a smooth and continuous flow from Mooladhara to Sahasrara and back – in coordination with the breath and hand movements. When the practice has been perfected, visualise the breath as a stream of white light ascending and descending within Sushumna Nadi.
Precautions – Remember to return the Prana to Mooladhara at the end of the practcie
Benefits – Prana mudra awakens vital energy and distributes it through the body, increasing strength, health and vitality. It instils and inner attitude of peace and tranquillity by adopting an external attitude of offering and receiving energy to and from the universe. Maha Mudra – (great psychic attitude)
The Hatha Yoga Pradapika (chapter 3 – verses 10 to 18) states that Maha Mudra removes the worst afflictions – the five Kleshas (Ignorance, Ego, Attachment to pleasure , Aversion to pain and Fear of death). Which is why it is called the great attitude by the ones of highest knowledge!
Method
The left knee should be bent with the heel placed at the perineum or vulva and the right leg outstretched
• Apply Kechari Mudra and take a deep inhale
• Exhale and bend forward – clasp the big toe with both hands
• Inhale tilting the head back slightly – apply Shambhavi Mudra and then Moola Bandha
• Rotate awareness from Ajna, Vishuddhi to Mooladhara (mentally repeat the names as you pass – only linger for a second at each)
• Continue rotation for as long as is comfortable to hold the breath – no strain should be felt
• Release shambhavi and Moola Bandha – slowly exhale and move to the upright position
• This is one round
Practice 3 rounds with the left leg folded – 3 with the right leg folded – and three with both legs outstretched. For the full effect of the practice to be followed by Maha Vada Mudra
Note – the practitioner should be proficient in the techniques of Shambhavi Mudra, Kechari Mudra, Moola Bandha and Kumbhaka before attempting Maha Mudra
Variation – Siddha/Yoni asana can be practiced instead sitting on the foot. Sit with the hands on the knees in Gyana or Chin Mudra and practice in the same way without bending forward
Duration – Beginners should practice only 3 rounds with each leg – gradually increase to 12 over time
Breathing – Do not strain the breath and gradually increase the retention over time
Awareness – rotating from Ajna to Vishuddhi to Mooladhara (mentally repeating the names as passed)
Precautions – those suffering with high blood pressure or heart complaints should avoid this practice. As this practice generates a lot of heat it should not be practiced in very hot weather. Also the body needs to be purified before the practice so if there is illness or toxicity it should not be practiced.
Benefits – all the benefits of Shambhavi and Mool Bandha are gained. Maha Mudra stimulates the energy circuit linking Mooladhara and Ajna. The whole system is charged with Prana which intensifies awareness and induces spontaneous meditation. Energy blockages in the pranic system are removed which alleviates mental depression. Maha Bheda Mudra – (the great separating attitude)
As for Maha Mudra – Maha Bedha Mudra has similar benefits and reasons for practice Maha Bedha supplements and follows Maha Mudra.
Method
The left knee should be bent with the heel placed at the perineum or vulva and the right leg outstretched
• Apply Kechari Mudra and take a deep inhale
• Exhale and bend forward – clasp the big toe with both hands
• Retain the breath outside – apply Jalandhara, Uddiyana and Moola Bandha
• Rotate the awareness from Vishuddhi to Manipura to Mooladhara (mentally repeat the names as you pass – only linger for a second at each)
• Continue rotation for as long as is comfortable to hold the breath – no strain should be felt
• Release Jalandhara, Uddiyana and Moola Bandha – slowly inhale and move to the upright position
• This is one round
Practice 3 rounds with the left leg folded – 3 with the right leg folded – and three with both legs outstretched. For the full effect of the practice should be preceeded by Maha Mudra
Note – the practitioner should be proficient in the techniques of Jalandhara, Uddiyana, Moola Bandha and Bahir Kumbhaka before attempting Maha Bedha Mudra
Duration – Beginners should practice only 3 rounds with each leg – gradually increase to 12 over time
Breathing – Do not strain the breath and gradually increase the retention over time
Awareness – Rotating from Vishuddhi to Manipura to Mooladhara (mentally repeating the names as passed)
Precautions – as for Moola, Uddiyana and Jalandhara Bandha
Benefits – Maha Bedha Mudra has a profound influence at a pranic level. It stimulates and harnesses the energy within Vishuddhi, Manipura and Mooladhara inducing a deep sense of concentration and meditation. Together with Maha Mudra they supercharge the whole mind body complex
Maha Vedha Mudra – (great piercing attitude)
The Sanskrit name Maha means great and Vedha means piercing. The purpose of this practice is to channel the Prana accumulated through the practices of Maha Mudra and Maha Bandha.
Method
Sit in Padmasana with the hands beside the thighs – either palms flat or with knuckles facing down
• Inhale slowly and deeply (retain the breath)
• Apply Jalandhara Bandha and take the awareness to Mooldhara
• Raise the body from the floor and gently beat the buttocks on the floor 3 times (maintain Jalandhara and keep the awareness at Mooldhara)
• Rest the buttocks back down-‐ release Jalandhara and exhale slowly
• This is one round
Note – Maha Vedha Mudra should be practiced after Maha Mudra and Maha Bedha Mudra. Also if Padmasana is not possible this practice will not be effective (it can be practiced with the legs outstretched but will be a lot less effective).
Duration –3 rounds to begin with if new to the practice increase to a maximum of 11 rounds
Breathing – should not be strained – exhale only when the buttocks have been placed on the floor and the Bandha released
Awareness – at Mooldhara Chakra
Precautions – Be careful not to beat the buttocks too hard. The thighs and the buttocks should touch at the same time – this will distribute the impact over a wider area, protecting the coccyx. People who have inflammatory disease, infection or any complaint in and around the pelvic area should avoid this practice.
Benefits – A powerful practice for introverting the mind, awakning psychic faculties and Kundalini energy. The endocrine system is stimulated by activating the pineal gland. This keeps the Pituitary under control (see notes for Ajna) reducing symptoms of old age.
Aswini Mudra – (horse gesture
The Sanskrit word Ashwini means horse. The practice is so called because the anal contraction resembles that of a horse’s sphincter after evacuation
Method
Sit in any comfortable crossed legged pose
• Become aware of the natural breath for a few minutes – then take the awareness to the anus
• Contact the muscles of the anus for a few seconds then release them
• Continue in a rhythmic fashion increasing the speed when able
Variation – inhale whilst contacting the muscles in the anus – retain the breath and contraction – exhale slowly whilst releasing the contraction
Note – Ashwini Mudra is a preparatory practice for Moola Bandha
Duration – There is no limit – however the practitioner should always be careful not to strain the muscles
Awareness – On the anus and Mooladhara Chakra
Precautions – those with anal fistulas should avoid the practice
Benefits – strengthens the anus muscles, alleviating various disorders such as piles, constipation, prolapsed of the rectum or uterus (best performed in an inverted asana). Perfection of this asana prevents the escape of prana from the body.