Meaning of mudra is seal. There are scores of mudras that are in vogue and practiced, but we will here deal with only important ones.
They are Maha Mudra, Maha Vedha, Yoga Mudra,Viparita Karani mudra, Yoni Mudra, Unmani Mudra, Kaki Mudra,Ashwini mudra, Matangini mudra, Khechari Mudra,Shakti Chalini /mudra, Vajroli Mudra and Shambhavi Mudra.
Maha Mudra:
How to perform Maha mudra:
One has to first perform Mula bandha and press the Kanda(space between anus and the generative organ) by the right heel. Keep the left leg straight. Bend down and hold the big toe of the left foot with both hands. Bring the head doen until it touches the knee. This position is also known as Janu-Shira- Asana is associated with Bandhas, and pranayama. Inhale, and while retaining the breath perform jalandhara bandha. Then exhale while performing Uddiyana Bandha( taking the navel forcibly towards the back). Perform the Pranayama as long as you can.
The same can be repeated by keeping the right leg straight and by pressing the Kanda with the left heel.
The gaze should stay between the eye-brows(bhru-Madhya drishti). Meditate upon the ajna chakra.
This mudra should be done as long as one can.
Maha mudra should be be aollowed by maha bandha and maha vedha.
Benefits of Maha mudra:
This exercise enables the combined forces of prana and appana to pass through the sushumna, which awakens kundalini. this cures hemorrhoids or pils, gastritis, constipation, consumption, and various morbid conditions of the body thereby augmenting digestion and toning up the nervous system.
Maha Vedha Mudra:
In this, press the kanda with the left heel. Perform mula bandha. Place the righ foot on the left thigh. Then Perform Jalandhara Bandha by pressing the chin against the chest. Place both palms on the ground and then balancing the body on the hands raise the buttocks with the left heel pressing against the Kanda, then bring it down don the ground. Repeatedly raise and bring it down striking against the ground9gently0. Perform inhalation of breaqth in the beginning of the practice and after few times of striking,exhale. This exercise is a great purifier of the body and the mind. It also awakens kundalini Shakti and leads to attainment of Samadhi.
Yoga Mudra:
There is no mention of this pose in traditional text books of Hatha Yoga. Some even raise the question why it is called a mudra and not asana. In Sanskrit the word asana,bandha and mudras convey one meaning, posture.
The perfect way of practicing yoga mudra is to be in the lotus first. But it is not easy and every one can not do it initially.
How to perform:
Sit in Padmasana- the right foot placed on the left thigh with the sole facing up and the left foot on the right thigh. Keep both the knees well on the ground, the body bent forward with out raising the hips from the seat and the forehead back, holding the left wrist in the right hand. Inhale through both the nostrils and perform Jalandhara bandha.Hold the heels with your hands.
Slowly bend down until the head touches the ground. Then release the Jalandhar bandha and exhale. One may bend down with out the chin-lock slowly exhaling the breathing . Hold the breath, and inhale. The duration may be about 10 seconds to a minute.
Benefits of Yoga mudra:
This exercise improves memory, gets rid of excess fat, awakens kundalini Shakti and tones the nervous system.
Viparita Karani Mudra :
This means in Sanskrit inverted. One has to lie down relaxed. Gradually raise both the legs and the hips. Support the waist with hands more or less in sarvanga asana pose.
By its practice, the positions of the Sun and Moon are reversed. Hence it is called Vipraita Karini.
It is the opinion of yoga masters that Sun dwells in the navel and moon in sahasrara. The nectar that flows from the moon is consumed by the fire at the navel. This leads to decay and death. But by the constant practice of this asana the nectar of the moon is preserved. This explanation is found in Hathayogapradipika and Gherandasamhita.
Duration recommended is a few minutes to start with but can be gradually increased to two hours or more. After a few weeks the face shines with spiritual lustre, wrinkles are removed, eyes become healthier, and digestion becomes keen. There are two modifications of this asana-Shirshasana and sarvangasana.
Yoni Mudra or Shanmukha mudra:
How to perform:
Adopt Sidhasana Pose with both ears closed with the thumbs, both eyes with the index fingers, both nosrils with the middle fingers, and the mouth with ring and small fingers. Inhale and retain the breath. Repeat Om and concentrate on Ajna Chakra .Perform mula bandha and feel that kundalini Shakti is ascending the sushumna, piercing the six chakras. Exhale and release the fingers.
This enables the yogi to enter deep into the heart, for the practice of profound meditation and japa.It awakens the sleeping kundalini and confers great powers to the body and mind. It bestows mental peace and serenity.
Unmani mudra:
This asana can be practiced by only those who have reached a higher state in yoga.
How to perform:
In this one has to sit in Padmasana or Sidhasana with the eyes half open. Then he has to fix mind on the space just a few inches from the eyes. Meditate upon the Self that is formless,nameless and infinite,without any thought in mind and in calm meditation.
Benefits of Unmani mudra:
This gives peace of mind and unfolds inner glories of the Spirit through Samadhi.
Shambhavi Mudra:
How to perform : The practioner should sit in padmasana or sidhasana with eyes steady looking in the void and keeping the mind focused in the heart. One should practice not to wink before this. He has to forget the body and the surrounding and let the mind merge in silence.
Benefits of Shambhavi mudra : More and more peace come unto him.
Kaki mudra
How to perform: Sit in sidhasana, draw the tongue out in a tube-like shape and inhale through the tongue. Retain the breath. Draw the tongue in and perform Yoni mudra. Exhale through the left nostril. Again do the same and exhale through the right nostril. Do it several times.
Benefits of Kaki mudra:
This cools the body, remvoes excess of bile, purifies the blood and develops the mystic vision.
Ashwini mudra:
How to perform: For this sit either in Sukhasan or in Vajrasan. You may practice this in the lying pose, keeping the legs folded in such a way that the heels touch the buttocks, contract the anus and release it. Repeat many times. Contraction and dilation of the anus removes constipation,enables the yogi to master Apana vayu and helps to unfold the Muladhara Chakra or the basal plexus.
Matangini mudra.
How to perform: Draw water through the nostrils but throw it out through the mouth. While throwing the water through the mouth, give the mouth a tube like shape and let the water gush forth forcibly.
Benefits of Matangini mudra: This tones the optical nerves and the brain. It removes headache, prevents cold, adds lustre to the face and leads to peace of mind.
Shakti chalini mudra:
How to perform For this sit in sidhasana or padmasana. Place the palms on the ground. Balancing the body on the palms slowly raise the buttocks and strike hem against the ground several times. Then perform Mula bandha, the exercise to contract anus and drawing it upwards. Inhale through the left nostril. Join the prana with apana and let the combined force pass through the Sushumna. Perform Jalandhara Bandha and try to retain breath. while practicing retention, perform Ashwini Mudra. Then release the Jalandhara bandha and exhale through the right nostril. the same may be repeated by reversing the nostrils.
Benefits of Shakti chalini mudra:
This bestows a radiant health and long life and awakens Kundalini Shakti.
