Chakra Mudras

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The word mudra means gesture, seal or attitude and hasta mudras (hand gestures) are safely and commonly used to affect how the vital energy of the body or Prana is contained. 

There are many, many mudras in existence and they are a practice as old as yoga itself. 

The selection which follows are for use in conjunction with the 7 major chakras. 

I would recommend choosing one to work with and sticking with it for a number of days or even weeks so that you get a true ‘feel’ for it.  Practice at different times of the day and for different durations, making a note of any effects you may experience. Ensure you warm your fingers, hands and wrists before you begin.

Muladhara Chakra

How to practice:

Lace the baby fingers and ring fingers together, tucking them into the palms. Touch the tips of the middle fingers and extend upwards, then create two interlocking rings with the index fingers and thumbs. 

Sit comfortably and hold the Mudra with the middle fingers pointing upwards. Relax, breathe and stay for 5 minutes or longer. 

Benefits:

May address feelings of fear or instability and/or weakness in the pelvis. It is thought this Mudra may improve elimination, prolapse and contributes to the upward flow of energy through the body, evoking stability, roundedness and safety.

Svadhisthana Chakra

 

 

 

How to practice:

Cross the middle finger over the top of the index finger on each hand. Interlace the ring and baby fingers and fold them into the palm. Touch the pads of the index fingers and bring the thumbs up to the tips of the middle fingers. Press the heel of the hands together, with the sides of the thumbs touching. 

Sit in a comfortable upright, position and relax the shoulders, chest and belly. Place the tip of the tongue against upper palate and soften the mouth. Rest the Mudra against your pubic bone and breathe naturally – stay for 5 minutes or longer. 

Caution: contraindicated during pregnancy.

Benefits:

It is thought this Mudra increases ability to adapt to change, opens creativity and spontaneous responses. It may increase the capacity for intimacy with self, others and the environment. It benefits the reproductive system, increases fertility and tonifies the blood. 

Manipura Chakra

How to practice:

Cross the index fingers and wrap the middle fingers over the opposite index fingers, resting the tips of the index fingers on the edges of the ring fingers. Touch the tips of the thumbs, ring and baby fingers.

Sit in a comfortable position and hold this Mudra in front of the solar plexus. Imagine a glowing ball of golden-red light in your belly. Rest in stillness and breathe naturally. Stay for 5 minutes plus. 

Benefits: 

It is thought this Mudra helps to strengthens the digestion, improving the health of many organs. It bolsters willpower and increases personal magnetism. Go get ‘em!

Anahata Chakra

How to practice:

Bring the index finger to rest of the base of the thumbs and then touch the tips of the middle and ring fingers. Extend the baby finger. Rest the hands lightly on each thigh and allow the breath to slow and quieten. Feel spacious in the chest and abdomen. Stay for 5 mins plus. 

Benefits:

It is thought this Mudra helps to strengthen the heart and pericardium, regulates blood pressure, improves circulation and the health of the arteries and veins. It awakens the spirit of self-care and self-reflection, serving as a reminder to slow down and future the body, mind and spirit.

Vishuddha Chakra

How to practice: 

Loosely interlace the fingers of the hands with the tips of the fingers pointing inward, toward the palms. Join the tips of the index fingers and thumbs, to form two interlocking rings. 

This Mudra can be practiced with the hands in front of the throat. Place the tip of the tongue on the upper palate of the mouth, and then relax your throat, chest and shoulders. Breathe into a spacious feeling inside the throat and neck. 

Benefits:

This Mudra is said to benefit the voice, reduce tension in the neck and improve communication with your self and others.

Ajna Chakra

Mahashirsha Mudra translated means ‘Great Head’ and is a Mudra that can be used in connection with Ajna Chakra or the Third Eye. 

It is simple to perform. Bring the ring finger into the centre of the palm and touch the tip of the thumb together with the index and middle fingers. Extend the baby finger. You can rest your hands in your lap, breathing naturally and stay for 5 to 20 mins. 

It is thought that this Mudra is good for relieving headaches, reducing tension in the eyes, relieves sinus congestion and improves mental clarity. 

Let me know how you get on.

Nirvana Mudra is another to use in connection with Ajna Chakra, or Third-Eye. It’s a little more complicated to get into, but I think it’s worth the effort.

How to practice:

Start with one palm turned up and the other turned down. Move hands on top of each other, so that the backs of the hand touch. Then link the baby, ring and middle fingers together. Rotate the wrists so that you roll the fingers downward and then in, pointing the fingers towards the chest. The index fingers will naturally meet allowing the thumbs to rest between the index fingers. Move the Mudra so the fingers point upwards and bow the head forwards so that the index fingers touch the third eye – between the eye brows (not the centre of the forehead). Hold for 1-2 mins.

Benefits:

This very symbolic Mudra is a lovely way to bring your practice to a close as you can sit, dedicating the benefits of your practice to the welfare of all beings. A lovely mantra to recite here is: Lokah Samasthah Sukhino Bhavantu (May all beings everywhere be happy). 

 

It is thought this Mudra reduces the ego, selfish desires and awakens the heart of compassion.
Lovely!

 

 

Sahasrara Chakra

 

How to practice:

To practice, bring the thumbs and index fingers together to form a diamond shape and bring the hands above the head. Relax the shoulders and breathe naturally. Feel as if you are receiving a shower of light from above. 

This Mudra is lovely when practiced outdoors, either early in the morning, or under the cleansing and healing light of the moon. 

Benefits:

It is thought to benefit brain function, reduce headaches, stimulate the pituitary and pineal glands and activates the body’s self-healing power. It calms the spirit and induces a feeling of connection with all life.

Adapted from Mudras of Yoga by Cain Carroll.

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