A Mudra for Letting Go: Ksepana Mudra

February 7, 2021February 8, 2021Autumn Adams

Ksepana Mudra is the mudra for letting go and boy did I need it this week. After a frustrating start to my week, I knew I needed a major attitude adjustment. I knew that I needed to shake off this cloud of frustration and overwhelm ASAP, so this morning I welcomed Ksepana Mudra into my meditation and asana practice. This is probably one of my favorite mudras, simply because I experience an energetic shift immediately. It’s so much easier to work through the tough stuff when we have the tools to do so!

The Mudra for Letting Go

In Sanskrit, Ksepana means to throw (away), to let go, pour off or to cast off. Ksepana mudra is the mudra for letting go of waste known as mala in Ayurveda. This waste, or mala, can be literal physical waste, toxic relationships, negative thoughts, or old habits, samskaras, and vasanas that don’t serve your highest self. I like to use this mudra when I’m feeling heavy or down or when I’m holding to tightly to expectations or my desire to be in control. I also like to practice this mudra when I’m feeling grumpy, frustrated, or overwhelmed… it’s like a tonic for the soul! Give it a go and let me know how you feel afterward.

Ksepana Mudra and Apana Vayu

Ksepana Mudra works with apana vayu, which is the down and outward flowing energy (prana) of elimination (defecation and urination), menstruation, and child birth. In addition to elmination through the large intestine, Ksepana mudra helps us remove mala through the surface of our skin via perspiration and through our lungs via expiration (the exhale breath).

Ksepana Mudra: Elements and Chakras

Mudras are often associated with specific elements according to Ayurveda’s five element theory (earth, water, fire, air and ether). Ksepana Mudra is often associated with the air element and therefore the heart chakra. What a beautiful act of self-love to say “no more, this doesn’t serve me, I’m letting it go”. After many years of practicing Ksepana Mudra it often resonates with the second chakra and the water element. I find that the imagery of water helps calm my nervous system and clears out stagnation, stress, etc. The second chakra is also very much associated with the energy of apana vayu and the act of letting go.

Ksepana Mudra Practice:

To practice ksepana mudra interlace the fingers of both hands and then release the index fingers. The index fingers are touching one another. The thumbs are crossed and the thumb pads rest, more or less, in the crook between thumb and index finger. When seated and practicing this mudra the index fingers should point down. The index fingers should point toward your feet when practicing this mudra lying down.

You can also practice this mudra in your asana practice. A flow that I like to do in a seated posture.

Begin with the mudra at heart center. Index fingers pointing up.
On an inhale turn the index fingers to point down and slightly away, extending the arms long toward the floor.
Using the same inhale breath sweeping the arms up overhead.
Exhale index fingers come to the crown of the head, to the forehead, the nose, then the lips and back to the heart like a waterfall tumbling over smooth stones.
Each inhale envision vibrant, light energy flowing into your body and on your exhale let go of negativity in any of its forms.
Practice a total of seven times.

Benefits of Ksepana Mudra:

Ksepana mudra helps us release negativity, frustration and suffering. Practicing the mudra, especially as stated above, creates a palpable difference in our energy. I call this letting go mudra an “attitude adjustment”.

Affirmations:

“I let go of what no longer serves me.”
“Spent energy in my body, mind, and soul flows away from me, and I thankfully accept all things that refresh me,” from Gertrud Hirsch’s book Mudras: Yoga in Your Hands. Gertrud’s book has been on my bookshelf for years and is literally my go-to book for mudras.
“I surrender to the flow of the Universe.”
“I embrace uncertainty with ease.”

If you want to learn more about Mudras and powerful meditation practices that you can combine with these symbolic hand gestures, check out my book, The Little Book of Mudra Meditations. Hope to see you on your mat or cushion soon.

Love and Light,

Autumn

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Ushas Mudra

October 3, 2016February 20, 2019Autumn 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.

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

August 29, 2016June 1, 2020Autumn 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.

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