Yoga Mudras for Good Health

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Mudras are a part of Indian dance as well as yoga. In yoga they help in maintaining good health as well as healing numerous illnesses. Most of the yoga mudras can be performed anytime, but the duration for which the mudras should be held, varies.

When one talks about yoga, one is talking about three aspects, namely; physical, mental and spiritual. In yoga, there are asanas and mudras, which when, loosely translated mean exercises and hand gestures, respectively. As there are different asanas for maintaining health and vitality, there are certain mudras, which help in this endeavor as well.

When one is practicing mudras, for a substantial amount of time, the benefits that the mudras offer are visible. The mudras help in generating, redirecting and recharging the energies of the force, which governs the body.

It is with the mudras, that one is able to establish a link between the physical, pranic and mental body. They help in awakening the different pranas, chakras and kundalini located in the body.

Mudras in Yoga and their Benefits

Although mudras are a part of yoga, they can be practiced independently without the asanas. The beauty of this science is that they can be done when one is sitting, standing or sleeping in bed; however, they are performed either in vajrasana, padmasana or sukhasana.

There is no specific time that needs to be followed for most of the mudras; however, the results are best, when they are practiced on an empty stomach, early in the morning.

List of Yoga Mudras

Gyan Mudra - Mudra of Knowledge

Description Touch the tip of the index finger to the tip of the thumb, with other fingers extended, but relaxed. This mudra should be done with both the hands and should be practiced for 10-15 minutes, thrice daily.

Health Benefits Calms the mind Improves concentration Sharpens the brain Forbids insomnia Helps in curing psychological disorders Prevents drowsiness Prevents depression Helps in achieving mental peace

Prana Mudra - Mudra of Life

Description Touch the tip of the little finger and the ring finger to the tip of the thumb, but keep the other fingers extended, yet relaxed. This mudra has to be done for at least five minutes with both the hands.

Health Benefits Improves eyesight Energizes the body Helps in improving vitality Prevents nervousness Improves immunity Strengthens the lungs Energizes the heart Helps in getting rid of vitamin deficiency

Apan Vayu Mudra - Mudra of Heart

Description This mudra is also known as hridaya mudra .

Touch the index finger to the base of the thumb, and with the tips of the middle and the ring finger touch the tip of the thumb. Keep the little finger straight up. Practice it for 15 minutes, three times a day with both hands to see its effect.

Health Benefits Reduces heart troubles and regularizes palpitation Used as first aid for heart attack, when done within the first couple of minutes Keeps blood pressure under control Reduces gastric trouble and brings acidity under control

Regulates bowel movement and gets rid of constipation Keeps body temperature under control Relieves toothache Boosts self-confidence Reduces menstrual problems

Rudra Mudra - Solar Plexus Chakra Mudra

Description Place the tip of the index and the ring finger on the tip of the thumb. Extend the other fingers straight up, keep them relaxed. Do this mudra for 5 minutes(3-6 times a day) with both hands.

Health Benefits Relieves heart complaints Relieves dizziness Reduces symptoms of exhaustion Blood circulation improves Lowers blood pressure Reduces symptoms of eating disorders Beneficial for improving concentration Brings about clarity in thought

Jal Mudra - Mudra of Water

Description This mudra is also known as varuna mudra . Press the tip of the little finger on the tip of the thumb to get the right jal mudra. The other fingers have to be extended out straight, yet relaxed. This mudra has to be done with both the hands for three minutes.

Health Benefits Relieves indigestion Relieves dryness in any part of the body Reduces symptoms of constipation Helpful in treating dehydration Relieves cramps in any part of the body Beneficial for muscle cramps Beneficial in case of blood disorders Prevents muscle shrinkage

Prithvi Mudra - Mudra of Earth

Description Place the tip of the ring finger on the tip of the thumb. Extend the other fingers out straight, but keep them relaxed. This mudra has to be done for 10-15 minutes (thrice a day) with both the hands.

Health Benefits Helps in weight gain Beneficial for a number of skin problems Improves patience Brings about peace of mind Helps in restoring balance and equilibrium of the body Helps in keeping weakness at bay Helpful for people who have lost the sense of smell Beneficial for nail, hair and bones

Vayu Mudra - Mudra of Wind

Description Bend the index finger such that the tip of the index finger touches the base of the thumb, while you extend the other fingers straight out. This mudra, too, has to be performed with both hands, thrice daily for 15 minutes.

Health Benefits Helps in relieving symptoms of rheumatism Relieves sciatica pain Beneficial in treating nervous system problems Relieves pain and aches in any part of the body Used for treating gout, Parkinson's disease and paralysis Beneficial for treating cervical spondylosis Relieves muscle spasms, especially in the neck muscles

Linga Mudra - Mudra of Heat

Description The fingers of both the hands are to be interlocked, so that the thumb of the left hand is pointing towards the sky and the right thumb encircles the left one. Hold the mudra for 2 to 3 minutes and repeat.

Health Benefits Accelerates metabolism and thus, aids in weight loss Improves digestion Helps in combating cold and cough Relieves symptoms of bronchial infection Strengthens the lungs Reduces phlegm production

Surya Mudra - Mudra of Sun

Description Bend the ring finger towards the base of the thumb. Place the thumb on the ring finger and press the ring finger further towards the base of the thumb. This mudra should be practiced at least twice daily for 5 to 15 minutes with both the hands.

Health Benefits Improves functioning of the thyroid glands Reduces cholesterol levels Aids in weight loss Helps in reducing fat in the body Alleviates digestion issues Calms anxiety Mental heaviness is reduced

Shankh Mudra - Conch Mudra

Description Encircle the thumb of the left hand with the fingers of the right hand. Press the thumb of the right hand to the index finger of the left hand. Hold for 15 minutes and repeat it thrice daily.

Health Benefits Aids in digestion Improves functioning of the thyroid glands Regularly practicing this mudra enhances voice quality Relieves throat infection Reduces cold and cough symptoms

Yoga stances are better performed in lotus position. Although they can be practiced at any time of the day, it is best if they are practiced on an empty stomach. Doing them regularly will trigger the healing process and have a long-lasting effect on the overall health.

Note: unless otherwise specified, the mudras should be performed with both the hands, sitting in a comfortable position.