hand mudra

Ganesh Mudra for Courage & Confidence

Autumn Adams
ganesha mudra for confidence
Gorgeous pic of Ganesha by Pete Linforth

Hello from Bali! Yogis if you ever have a chance to make it out to Bali DO IT! It’s so beautiful. I’ve already felt the energy shift of being here AND I’ve only been here a little over a day. It’s pure magic. Since I am in Bali I figured it would be wise to teach Ganesh Mudra today.  Statues of Ganesha abound all over Bali! Some covered in moss or lichen, others adorned with flowers or mala beads, some with incense and offerings at their feet. It’s lovely. This is my third trip to Bali. Each time my energy shifts and obstacles seem to drop away…. Ganesh at work!

Mudras are shapes that you make with your hands to guide and direct the flow of prana and your awareness or intention. They’ve been around for ages and across cultures. Typically, they’re practiced in meditation, but some lend themselves well to an asana or pranayama practice.

Ganesh (also interchangeably called Ganesha), the elephant god, is the remover of all obstacles. Not only does Ganesh help us overcome life’s challenges, his mudra is for confidence and courage on our yoga journey.

hand mudra ganesha mudra for confidence

Benefits of Ganesha Mudra for Courage:

Ganesh mudra helps activate the root, navel & heart chakras. Practicing this mudra for courage helps us to trust our foundation. When we feel supported it’s that much easier for us to step into our personal power, while staying aligned with the energy of the heart. Ganesh Mudra activates the fire element and can help you act with confidence, courage, self-esteem, compassion and openness. Ganesh mudra, just as with Lord Ganesha himself, helps dispel fear, so we can achieve our hearts desires. On a physiological level this mudra releases tension in the muscles of your chest and may also stimulate activity of the heart and open the bronchial tubes.

To practice Ganesha Mudra:

Bring your left hand in front of your heart and turn your palm away from you (your thumb pointing down) and fingers bent. With your right palm facing toward you hook the fingers of your right hand with the fingers of your left hand. Elbows pointing out toward the sides. From here, with an exhale breath pull the elbows away from one another while keeping the fingers locked together (don’t let them separate). You will feel the muscles of your chest and upper arms engage. On your inhale breath release the tension. Repeat up to 8 times. You can use this mudra daily OR as needed; like when you’re feeling self doubt, fearful, or closed off from others.

Try this, come into a posture that makes you feel small and closed off, just pause here for a moment and notice the shape of your body, notice how your energy shifted. Now, sit tall and bring your hands into Ganesh Mudra and gently pull your elbows out to the side, just like described above. Then bring your awareness again to the shape of your body and how you feel holding this powerful mudra. Pretty amazing, isn’t it?! Try to become aware of how you carry yourself throughout the day. If you notice your posture becoming rounded (like when you’re at your computer or on your phone) and take a few moments to shift your energy. Give yourself a little Ganesh power up! 

Incorporate This Mudra For Confidence Into Your Yoga Practice

This mudra is easy to incorporate into a yoga practice too! Since it instills confidence and courage, I like to incorporate it into powerful poses like Crescent Lunge, Warrior 1, and Warrior 2, especially if we’ll be doing a strong balancing sequence later in class!

Amplify Your Connection with Ganesh by Adding a Mantra

I love combining mantra with my mudra and meditation practice. One of my go-to mantras is “Om gam ganapataye namaha” which essentially translates to “salutations to the remover of obstacles”. You could chant this mantra when you’re starting a new project or have a big, seemingly impossible task ahead, or even when you’re just having a rough day. If you would like to learn more about Ganesha, his origin story and significance in Hinduism, here is an approachable blog post about him.

If you would like to learn more about mudras or need a little inspiration for your meditation practice, I invite you to check out my book The Little Book of Mudra Meditations or join me for a live class on Zoom or an in-person yoga retreat or teacher training!

Let me know how your meditation practice is going and as always, reach out with questions.

Love and Light,

Autumn

A Mudra for Trust: Vajrapradama Mudra

Autumn Adams

hand mudra for trust

Vajrapradama mudra has been resonating with me deeply. Each time I practice vajrapradama a whole bunch of emotions well up from within. I’m currently in a bit of a life and business transition and there are many unknowns. It’s sometimes hard for me to admit that I don’t know what the next step is or that I don’t know if I’m doing things right. I’m not going to lie… I’ve been experiencing a lot of fear recently and my self-confidence has been lagging. I don’t consider myself to be that fearful when it comes to big leaps of faith or pushing up to my edges, but unfortunately I’ve also built a wall around my heart; a wall that I’ve been mindfully dismantling piece by piece. And it’s not always pretty!

I practice the mudra for unshakeable trust in my heart meditations, in my asana classes and even when I have something important and/or heartfelt to say. Sometimes vajrapradama feels like the only thing tethering my mind to my heart and right now I need it. Vajrapradama mudra builds unshakeable trust, courage, and self confidence… we can always use more of these three qualities, especially when they are grounded in the heart.

In Sanskrit vajra means diamond and thunderbolt. The diamond represents indestructibility and the thunderbolt represents unstoppable force. When you have unshakeable trust in your True Self (the one that is aligned with the divine) you become a force to be reckoned with and obstacles are overcome with ease.

I’ve also found Ganesha mudra helpful lately. Ganesha mudra is the hand mudra for confidence, courage, compassion and openness. Are you noticing a theme here? Abhaya Hridaya is another potent mudra; it’s a mudra for fearless love.

How to Practice Vajrapradama Mudra

Practicing vajrapradama, the mudra for trust, is very simple: interlace your fingers, keep your palms open and rest your hands on your heart. Close your eyes and feel your breath and your heartbeat beneath your hands. You can use this mudra as often as you would like. Like I said, I’m currently using it all the time.

Positive Affirmations for Vajrapradama Mudra

I recommend using a positive affirmation that resonates with you. Here are some examples:

  • I am open to receiving divine guidance. I trust that I am exactly where I need to be right now.
  • “I open my heart to the Universe.  I trust the wisdom of a power greater than my own and accept its healing.” From SpiritVoyage.com
  • “I am a creation of the greatest omnipotence, whose strength and power lovingly support me at all times.” From Gertrud Hirschi’s Mudras Yoga in Your Hands.
  • “I am confident because I trust in myself. I am fully supported.” From Anita Goa.

Varuna Mudra For Congestion

Autumn Adams

I’ve been practicing more vinyasa yoga and have gotten myself a bit out of balance, so I’m not surprised that I got the “Bali flu”. It is cold and flu season in Bali and I, unfortunately, picked up the nasty bug. Varuna mudra to the rescue!

It is often when I find myself out of balance or when I stop paying attention that I get ill. Luckily I don’t get sick very often. Usually, I catch myself before I get sick and can adjust the course. I love teaching restorative yoga because I know how beneficial it is, but I’ve been struggling with my own restorative practice. It’s time for an overhaul!

I’ve realized that my normal routine is not quite going to cut it. In addition to ginger, echinacea, and Panadol (eww… I know) I’ve been focusing on using neti, Varuna Mudra and restorative yoga. This week I have been using Varuna Mudra in my meditation practice to clear up the congestion in my sinuses and chest. I’ve been trying to dial it back in and refocus on my own wellbeing and self-care.

Please know that there will always be a natural ebb and flow to your practice, so give yourself a little grace if it isn’t currently what you expect it to be. Especially if you’re feeling crummy.

Let’s get back to Varuna Mudra, but first a little history.

Varuna is the Hindu god of water and the celestial ocean. Varuna is also the god that upholds the moral law in Hinduism. If you check out my recent book, The Little Book of Mudra Meditations, you’ll find an additional meditation practice that accompanies Varuna Mudra.

hand mudras varuna

Practice Varuna Mudra

To practice Varuna Mudra, take the pinky finger of your right hand and bring it to the pad of your right thumb. Then wrap your right thumb over the top of your little finger. Take your left hand and wrap it gently around the right hand. Then bring your left thumb over the top of the right thumb. Hold this mudra for 30-40 minutes. There is an alternative version of Varuna Mudra that you can also explore, but this version is best for colds/congestion.

Benefits

Varuna mudra has been used to combat congestion for years… physical, emotional and psychological congestion by balancing the water element in our body. Different variations of the mudra can be used to increase of decrease this water. When working with Varuna Mudra I find it helpful to meditate on the qualities of water like flowing, cleansing with appropriate imagery.

Congestion and excess mucus in the sinus, stomach and lungs are often caused by some type of irritant. I feel like it’s probably safe to say that emotional or psychological congestion can be caused by an irritant too… According to Gertrud Hirschi congestion may also be related to “overstimulated nerves, inner tensions and unrest, triggered by overstraining, being pressed by time, being aggravated or experiencing fear.” Living a perpetually stressed out life makes us more susceptible to colds and mucus congestion and stress is scientifically proven to lower our immune system.

Neti is great for congestion too

I love using jala neti when suffering from congestion as well…. once again bringing in that water element of Varuna to fight the build-up of mucus and flush it out! Fighting water with water! In jala neti you use a little pot to flush your nasal passages with warm salene water… it’s amazing how much crud comes out when you aren’t feeling well. If you’re going to practice neti– make sure you’re using the purest water you can get your hands on.

According to Ayurveda mucus is also related to a build up of kapha. Ayurveda is a holistic form of medicine from India that looks at your entire being. It aims to bring the elements back into balance through diet and lifestyle. You can learn more about Ayurveda here.

If you would like more guidance on mudras or you would like inspiration for guided meditations then check out my book, The Little Book of Mudra Meditations: 30 Yoga Hand Gestures for Healing. It’s available on Amazon.

Affirmations for Varuna Mudra

I go with the flow. I am adaptable and easily accept change.
I let go of what no longer serves me.

As always, please consult a medical doctor if you are ill. Mudras are not meant to replace medical care but are meant to complement it.

*Some of the links above are affiliate links, meaning, at no additional cost to you. I earn a small commission if you click through and make a purchase. These earnings help make the maintenance of this blog possible. You can rest assured that I only link to products I know and love.

Ushas Mudra

Autumn Adams

Ushas mudra is the mudra for new beginnings, alertness and the second chakra, swadisthana, at the sacrum. The second chakra is our center of sexuality and creativity. In Sanskrit, Ushas means “break of the day” or “origin of good things” hence the mudra being used for new beginnings.

ushas mudra hand mudra

To Practice Ushas Mudra

Ushas mudra can be practiced first thing in the morning to help wake the body. It is the perfect practice when you have those three “snooze button” kind of mornings. To practice ushas mudra as a female interlace your fingers placing your right thumb between the index finger and thumb of your left hand. Your left thumb gentle presses into the thumb of the right hand. Males practice ushas mudra with the fingers interlaced and the right thumb resting on top of the left thumb.

Here is my favorite way to practice the mudra: maintaining the mudra take your hands back behind your head and let the head rest heavy in the palms of the hands, then stretch the elbows out to the side. With elbows pressing back into your pillow or bed begin to deepen your breath, perhaps arch your back slightly. Take a few rounds of deep breath here and then (still maintaining the mudra) stretch your arms overhead and turn the palms away from you. Stretch the body as long as you can and point out through your toes. Take some ankle circles. Take a few rounds of breath here and when you feel energized and alert make your way out of bed.

Ushas Mudra Benefits

According to Gertrud Hirschi, “This mudra concentrates the sexual energy of our second chakra and directs it into the energy centers above it.” Ushas mudra improves mental alertness, balances our hormones and concentrates sexual energy.

Affirmation for Ushas:

I am enthusiastic about life. I enjoy life’s pleasures.

I am present and alert in all of my actions.

I embrace change and new beginnings.

A Mudra for Energy and Vitality: Pran Mudra

Autumn Adams

Hey yogis it’s Mudra Monday again. Pran mudra, or life mudra, is your hand mudra for the week and it’s a great mudra for energy and vitality. If you’re feeling low energy or you have a case of the “blahs”, this mudra can be super helpful when trying to overcome these doldrums. It helps boost our sense of vitality and helps improve our energy. I like to incorporate it into my asana practice, but I also find it powerful when done in my meditation practice.

pran-hand-mudra

A Mudra for Vitality: Pran Mudra Practice

To practice pran mudra guide your thumb to touch both your little finger and ring finger. Middle finger and index finger are extended straight. Practice this mudra with both hands. This mudra is best used in meditation and pranayama. Find a comfortable seat for meditation and pranayama and then draw your hands into the mudra and rest them on the back of your thighs/knees.

I like to practice this energizing mudra with a very simple pranayama called Sama Vritti. I find that combining Sama Vritti with Pran mudra gives me a sense of balanced energy and vitality. I’m energized, but still grounded. Sama vritti is an equal length inhale and exhale. This pranayama can be combined with the chant of “So hum” for maximum benefit. Chant “So” on the inhale and “hum” on the exhale. I like to imagine life force energy flowing into my body on each inhale and nourishing my cells on the exhale. Our minds are so powerful, let me know if you have a visualization that helps your practice.

Feel free to practice pran mudra for 5-30 minutes each day.

Benefits:

Pran mudra activates Muladhara (our root chakra) and pelvic floor, in addition to our third chakra, Manipura. Our third chakra is our center of personal power and self confidence. This simple hand mudra has many benefits, for example: it increases vitality while reducing fatigue, it improves our assertiveness, self confidence, courage and ability to see things through. When combined with slow, conscious deep breaths pran mudra is calming and can help overcome nervousness.

This mudra, in addition to improving confidence and courage can also help you envision your future in accordance with your dharma. According to Anodea Judith’s book Creating on Purpose “When you act from vision, rather than what the world tells you is possible, your life becomes energized, and your vision becomes contagious to others.” It’s time to take charge and live your ideal life. If you’re not happy with your current situation I encourage you to begin a mudra practice and to also begin working with a sankalpa.

This mudra activates prana, our life force, by uniting fire, water and earth elements.

Affirmations:

“I have the fortitude, confidence and courage to achieve what my heart desires.”

“My energy stores are plentiful. I feel vibrant and alive.”

Do you already practice pran mudra? Have you experienced its benefits? Send me a message I’d love to hear about it!

Do you want to learn more about mudras? Check out this Intro to Mudras blog post or grab Gertrud Hirschi’s mudra book… it’s amazing or… check out my book, where you’ll find 30 different mudras and meditations.

Love and Light,

Autumn

*Some of the links above are affiliate links, meaning, at no additional cost to you, I earn a small commission if you click through and make a purchase. These earnings help make the maintenance of this blog possible. You can rest assured that I only link to products I know and love.