Ksepana Mudra is the mudra for letting go — and boy did I need it this week. After a rough start to my week, I could feel the frustration and overwhelm settling in like a cloud, and I knew I needed to shake it off ASAP. So this morning, I welcomed Ksepana Mudra into my meditation and asana practice. It’s one of my favorite mudras, simply because I feel the energetic shift almost immediately. The tough stuff is so much easier to move through when you have the tools to do it — and easier still to come back to feeling like yourself on the other side.

What Is the Mudra for Letting Go?

Ksepana Mudra is a hand gesture used to release what no longer serves you. In Sanskrit, Ksepana means to throw (away), to let go, to pour off, or to cast off. It’s 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 no longer serve you. I like to use this mudra when I’m feeling heavy or down, or when I’m holding too tightly to expectations or my desire to be in control. I also love to practice it 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.

What Does Ksepana Mudra Do? (Apana Vayu)

Ksepana Mudra works with apana vayu — the down-and-outward flowing energy (prana) of elimination. Apana vayu governs elimination (defecation and urination), menstruation, and childbirth. In addition to elimination 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).

What Element and Chakra Is Ksepana Mudra Associated With?

Ksepana Mudra is most often associated with the air element and the heart chakra. Mudras are frequently linked to specific elements according to Ayurveda’s five element theory — earth, water, fire, air, and ether — and Ksepana sits with air, and therefore Anahata, 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 practice, though, this mudra often resonates for me with the second chakra and the water element. I find that the imagery of water helps calm my nervous system and clears out stagnation and stress. The second chakra is also very much associated with the energy of apana vayu and the act of letting go.

How Do You Practice Ksepana Mudra?

To practice Ksepana Mudra, interlace the fingers of both hands and then release the index fingers so they extend and touch one another. The thumbs cross, and the thumb pads rest, more or less, in the crook between thumb and index finger. When you’re seated, the index fingers point down. When you’re lying down, the index fingers point toward your feet.

You can also bring this mudra into your asana practice. Here’s a simple flow I love to do in a seated posture:

1. Begin with the mudra at heart center, index fingers pointing up.
2. On an inhale, turn the index fingers to point down and slightly away, extending the arms long toward the floor.
3. Continuing the same inhale, sweep the arms up and overhead.
4. On an exhale, let the index fingers travel to the crown of the head, then the forehead, the nose, the lips, and back to the heart — like a waterfall tumbling over smooth stones.
5. With each inhale, envision vibrant, light energy flowing into your body. With each exhale, let go of negativity in any of its forms.
6. Repeat the full sequence seven times.

What Are the Benefits of Ksepana Mudra?

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

But here’s the part many teachers forget: letting go isn’t the destination. It’s what makes room. When the heaviness moves out, something lighter gets to move back in — a little more ease, a little more play, the version of you that laughs easily and feels like herself again. We don’t release the frustration just to be empty. We release it so we can come back to life a little.

Affirmations for Letting Go

Pair any of these with your practice:

• “I embrace uncertainty with ease.”
• “I let go of what no longer serves me.”
• “I surrender to the flow of the Universe.”
• “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 my go-to reference for mudras.)

Frequently Asked Questions About Ksepana Mudra

What is Ksepana Mudra? Ksepana Mudra is a yoga hand gesture used to release what no longer serves you. In Sanskrit, Ksepana means to throw away, let go, or cast off. You form it by interlacing the fingers, releasing and extending the index fingers to touch, and crossing the thumbs.

What is Ksepana Mudra good for? Ksepana Mudra is good for releasing negativity, frustration, overwhelm, and stagnation. It works with apana vayu — the body’s downward, eliminating energy — to support letting go of physical waste, heavy emotions, and old habits that no longer serve you.

How do you do Ksepana Mudra? Interlace the fingers of both hands, then release the index fingers so they extend and touch. Cross the thumbs, resting the pads in the crook between thumb and index finger. Point the index fingers down when seated, or toward your feet when lying down.

What chakra is Ksepana Mudra associated with? Ksepana Mudra is most often associated with the air element and the heart chakra (Anahata). With practice, many people also feel it resonate with the second chakra and the water element, both of which connect to apana vayu and the act of letting go.

How many times should you practice Ksepana Mudra? In a seated flow, practice the full sequence seven times, coordinating the movement with your breath — inhaling vibrant energy in, exhaling negativity out.

If you want to learn more about mudras and the meditation practices you can combine with these symbolic hand gestures, check out my book, The Little Book of Mudra Meditations. And if you’re craving space to actually practice this kind of letting go — away from the noise, with other women who get it — come explore an Ambuja Yoga retreat. Sometimes one brave decision changes everything.

Hope to see you on your mat or cushion soon.

With Love,
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.

The post A Mudra for Letting Go: Ksepana Mudra appeared first on Ambuja Yoga.

Padma mudra is known as the lotus mudra or lotus seal because it resembles a blossoming lotus. It is a beautiful mudra to incorporate into any meditation or asana practice. In Sanskrit, Padma is commonly translated simply as lotus, but my favorite translation is “sacred lotus”. The sacred lotus is a reminder of the divine within and it’s a way that we can honor our own inner beauty and light and our ability to rise above the darkness of the muck and mire.

Lotus Mudra Symbolism and Imagery

Lotus symbolism and imagery is common throughout Hinduism, Sikhism, Jainism and Buddhism. A lotus flower takes root down in the muck and mud and rises up through the water to blossom unscathed at the water’s surface. You can think of the path of the lotus as the journey to enlightenment. It is the journey from the darkness to the light.

The mud and muck represent our ego, our habits, our stories, our samskaras, our vasanas, our dramas. It represents life’s challenges, our shadow, and even inertia. The water through which the lotus must rise is cleansing and purifying. It is our yoga practice and our personal development. It takes action and awareness. The lotus flower’s rise from the muck up to the water’s surface requires action, and fortitude, it is a period of growth. And the fully bloomed flower represents our fully awakened self. Pure and beautiful.

Padma mudra is often associated with the Hindu goddess Lakshmi. Lakshmi is the shakti of all types of good fortune and abundance, both spiritual and material. She graces us with the gifts of auspiciousness, grace, compassion and love.

The Lotus Mudra opens our heart chakra to receive love, grace, compassion and abundance. When I notice that I’m starting to pull away from loved ones or pull away from experiencing love I find Padma Mudra to be a helpful reminder to lean in, even if it’s a little uncomfortable. Love is always worth it.

How to Practice Padma Mudra

To practice padma mudra, bring your hands to anjali mudra, or prayer mudra, in front of your heart center with the palms of your hands touching. Keep the heels of your palms touching, your pinky fingers touching and your thumbs touching as you peel the palms of your hands, index, middle and ring fingers away from one another. The three middle fingers of each hand blossom away from one another like a lotus flower in bloom. Hold the mudra for five to ten minutes although it’s perfectly acceptable to hold the mudra longer.

Two Meditation Practices for the Lotus Mudra

One of my favorite lotus mudra practices puts a little spin on the traditional mudra. Sianna Sherman calls it prayer wheel padma mudra. I personally like to add either pranayama or mantra to this version. I’ll explain it briefly below:

From a traditional version of padma mudra, you begin to spin the fingers away from your torso, you roll to the backs of the hands until the pinky fingers touch again and then come back to lotus mudra. I often incorporate this version into my Lakshmi practice and chant “Om shrim maha Lakshmyai namaha” or simply Lakshmi’s seed sound “shrim”. I will often do 27, 54, or 108 rotations.

Another Lotus Mudra practice that I’ve been feeling called to share is a moving meditation that connects the mind to the wisdom of the heart. Here you can start with the hands in Padma Mudra at the heart center. As you inhale allow the mudra to float up to your Third Eye Chakra at the center of your brows. As you exhale, allow the hands to return to the space of the heart. This mudra practice can take you out of the thinking, analyzing, judging mind and into the wisdom of the heart. I like to do this practice when I need clarity on what is best for my higher self or when I need to work on trusting my own inner wisdom which is always rooted in love.

Benefits of Padma Mudra

• Padma Mudra helps you remember that your very essence is love, radiance, and bliss.
• the lotus seal inspires purity and perseverance
• Reminds you of your own inner beauty
• It is calming to the mind
• Opens the heart chakra to love and compassion

Affirmations for Padma Mudra

I rise above life’s challenges with ease and grace.

My inner light shines brightly.

My heart is pure.

My Mudra book is now available on Amazon. If you’re looking to expand your mudra and meditation practice it is packed with 30 mudra meditations for healing. I would be honored if you checked it out!

As always, I am here to support you. Please feel free to reach out with questions any time.

Love and Light,
Autumn

The post Padma Mudra: A mudra to honor your inner beauty and light appeared first on Ambuja Yoga.

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.

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

The post Ganesh Mudra for Courage & Confidence appeared first on Ambuja Yoga.

Here we are, nearing the end of 2020 and it seems like many of us are struggling with our mental health, myself included. My meditation and yoga practice plus time out in nature have been my saving grace, what about you? You might be here because you read my book, The Little Book of Mudra Meditations, or maybe you’re here because you are looking for tools like mudras or meditation to help manage your anxiety. 

Anxiety can show up in a variety of different ways… from feeling frozen in place, having irrational fears, and being unable to move forward to racing thoughts, panic attacks, and sleepless nights to irritability and agitation. Please remember to treat yourself and loved ones with kindness and compassion when you (or they) are dealing with anxiety.

In this blog post, I will share some of the tools, hand mudras specifically, that I use to help move through anxious moments. I’ve found these four hand mudras for anxiety, combined with a few minutes of breathing and meditation can help shift my perspective from anxiety-ridden to grounded and calm, or at least to be calmer and more grounded! If you are experiencing anxiety, I encourage you to find someone you can talk to… a therapist, counselor, or even a trusted friend. Hand mudras are a wonderful tool for healing and are often used in addition to traditional therapy and complement it well.

Why Do Mudras Work?

Hand mudras work for a handful of reasons — pun intended. Mudras are basically intentional yoga poses for your hands. Mudras direct your prana (life force energy — like chi of Traditional Chinese Medicine) and focus your intention and awareness. They are usually combined with meditation, although some can be used during your yoga practice, walking around town, or while navigating a stressful situation. 

A Brief History of Mudras

Some of the hand mudras date all the way back to the Vedas, an ancient Indian text over 4000 years old. Hand mudras, or gestures, are used in yoga, Indian dance, and Ayurveda. Ayurveda is yoga’s sister science of health and wellbeing. It looks at your ENTIRE being and seeks to restore balance through lifestyle, diet, etc. Beyond India, hand gestures are used across cultures to convey intention, for example, hands in prayer, peace fingers, fingers crossed, etc.

You can use hand mudras for anxiety to feel more grounded, stable, supported, peaceful, content, calm, capable, secure, trustful, and less agitated. And those are just a few of the benefits I have noticed in my own experience and while working with my yoga students.

Four Mudras for Anxiety and Healing: Bhu, Apan Vayu, Kalesvara, and Chinmaya

Bhu Mudra For Anxiety

The first mudra for anxiety that I would like to introduce to you is Bhu Mudra. Bhu means “Earth” in Sanskrit and is linked to the Hindu Mother Earth goddess Bhumi Devi. She is sometimes simply called Bhudevi. In the Hindu pantheon, she is the consort of Vishnu’s avatar, Varaha. Bhumi Devi, much like Mother Earth herself, is considered a mother Goddess and as such, she is a nurturer and sustainer of life. Like Lakshmi, she brings abundance and blessings. Her iconography often depicts her holding a water vessel, a bowl of sacred herbs, a blue lotus, and demonstrating Abhaya Mudra. Abhaya mudra is the mudra for fearlessness. By calling in the energy of Bhumi Devi we are asking for her assistance to move through fear, to nurture and nourish us, and ground us in our connection to Mother Earth.

Bhu Mudra Benefits

• Stability, security, and sense of safety
• Groundedness & rootedness
• Reduces stress and anxiety
• Helps us move through fear with ease
• Connection to the nurturing energy of Mother Earth and goddess Bhumi Devi

How to Practice Bhu Mudra

1. If it’s possible, I would encourage you to sit on the ground, however, I know that sitting on the ground isn’t always practical, so any upright seat will do.
2. Gently fold your ring finger and your little finger into your palm and gently place your thumb over your ring and little finger.
3. Extend your middle and index fingers long.
4. Bring your arms down to your sides and gently place the tips of your middle and index finger down onto the earth.
5. If you’re seated in a chair, ground your feet into the earth and place your middle and index fingers onto your thighs, just above your knees. The palms of your hands will face downward.

Bhu Mudra Meditation

Settle in

Find a comfortable seat on the ground (if possible). Settle into your seat, bring your hands into Bhu Mudra and bring your index finger and middle finger to gently rest on the surface of the earth. Perhaps even wiggle them around a bit and feel the blades of grass, the softness of the soil or firmness of the stone. Take a moment to close down your eyes and simply become aware of your connection to the earth beneath you. Become aware of the weight of your seat settling into the support of Mother Earth and feel the connection of your fingertips against her skin: earth, soil, grass, stone, etc. 

Cultivate and sharpen your awareness

Bring your awareness back to your seat and as you inhale envision a golden light flowing up through your seat, up through your chakras along your spine, up through the crown of your head. Then as you exhale envision this golden light pouring down from the crown of your head over the surface of your skin, down your arms to your fingertips and down to the earth. Golden light flows down the front and back of your body, down your thighs, legs, hips and pelvis down to the earth. The surface of the ground beneath you is alive with golden light. Your body is enveloped in golden light.

As this light continues to flow up your spine and then down the surface of your skin, envision every cell of your body being nurtured, held, and supported by the sweet energy of Mother Earth. Like a mother caring for her children, she takes away your pain, your stress, your worry. She takes away your fear of the unknown and she churns and composts it into that which is rich, fertile, and nourishing. Invite her nourishment to flow up the central channel along your spine and allow it to cascade down through your body.

Stay with this imagery until you feel calm, grounded, and peaceful. Sit for a moment or two longer and then slowly and mindfully transition back into your day.

Perhaps an affirmation resonates more?

When working with Bhu Mudra you might find it helpful to work with a mantra or affirmation. I particularly love this affirmation by Jennifer Reis, “My roots run deep into the core of the living earth.” If the above meditation doesn’t resonate with you, try using an affirmation like the one here or create your own.

Apan Vayu Mudra for Anxiety

Apan Vayu Mudra is another mudra that works with the Earth element. It is thought to increase the earth element (think grounded, stable, supported, safe), the fire element (action, heat), and akasha/ether (space/void) and it down-regulates the air element. According to Ayurveda, excessive air element in the body can lead to nervousness, flightiness, erratic behavior, and even panic attacks. 

Apan Vayu Mudra, according to the ancient rishis (seers in India), is used to promote heart health and should be used during a heart attack while on your way to the hospital. This mudra is occasionally called the Lifesaving Gesture for the Heart. To be honest, I was quite skeptical when I heard that it could be used during a heart attack, but a small study published in 2017 shows promise. However, a much larger study needs to be done to really know and understand its efficacy.

That being said, I don’t practice this mudra for heart health (although I know that it’s working its magic there too). I practice it when I’m losing my sense of calm, when my mind starts racing, when I’m nervous, and even before public speaking. I use this mudra for anxiety when I am in the moment… I’m sure you know what I’m talking about, so let’s get right into the practice.

Benefits of Apan Vayu Mudra

• Calms the mind and nervous system
• Lessens panic attacks
• Heart health

How to Practice Apan Vayu Mudra for Anxiety

1. When possible, I like to practice this mudra in a comfortable seat — if that’s not an option, sometimes I’ll do the mudra and jam my hands in my pocket, not traditional, but sometimes you do what you have to do.
2. Bring your index finger down to the base of your thumb.
3. Then bring the tips of your middle finger and ring finger to the tip of your thumb.
4. Keep your pinky extended long.
5. Place your hands on your thighs or knees
6. Practice for up to 30 minutes.

A Pranayama & Meditation for Apan Vayu Mudra

Unfortunately, many of us aren’t taught how to breathe properly. We’re taught to constantly suck in our bellies and we carry loads of tension in our back and shoulders — our breath potential is wildly limited. Our breath is one of the most powerful tools we can use to regulate our nervous system.

Dirga Swasam, Three-Part Belly Breath

We’ll start with a yoga breathing technique called Dirga Swasam. It’s essentially a full belly breath. To practice Dirga Swasam, bring one hand to your belly and one hand to your heart. Inhale and send your breath down to your belly. Your belly expands, then your rib cage expands, and finally, your collarbones lift. As you exhale, it’s the reverse: collarbones drop, chest softens and the belly draws toward the spine. Balance the length of your inhales and exhales. You might find it helpful to count your breath, usually, a four-count breath is a good place to start. Breathe like this for 3-5 minutes or until you feel calm.

Square Breath

Now let’s move on to Square Breath. This is one of my favorite breathing techniques. I find it incredibly grounding. However, if you felt like Dirga Swasam was challenging or holding your breath causes you anxiety I encourage you to stick with the Dirga Swasam practice a bit longer. For square breath, all parts of the breath are the same length. I like to use a four-count. One round of breath goes like this: inhale for a four-count, pause at the top for a four-count, exhale for a four-count, and pause at the bottom for a four-count. You might find it helpful to envision a square. If you lose track, don’t worry about it. Simply begin again.

Feel free to stay with the breath practices above or add on a mantra. When I’m nervous and anxious I find that my meditation needs to be easy. If it’s not easy I get stuck thinking about whether I’m doing it right! So the mantra I like to use is “I am”. Inhale “I”. Exhale “am”. The Sanskrit version is “So hum”. Inhale “so”. Exhale “hum”. I like to use the Sanskrit version because I can hear the sound in my breath, but choose the version that works for you. Recite the mantra quietly and internally to yourself for 5-10 minutes.

Kalesvara Mudra for Anxiety

I have an affinity for mudras that bring awareness to our heart center, our essence, and Kalesvara is no different. The gentle pressure of thumbs against the sternum, even if I’m overcome with grief or stress of frustration this mudra helps anchor me back into this essence. This mudra not only brings our awareness to our heart, the home of the divine, it also creates the shape of a heart and a temple. How perfect is that?

Benefits of Kalesvara Mudra

• Calms the mind
• It has a cooling effect that can reduce agitation
• Helps create space between our thoughts, so we can respond vs. react
• Reduces anxiety and stress
• Can assist with addiction recovery
• Can assist the process of habit change/evolution
• Quiets the constant bombardment of thoughts and brings them under our control
• Can help calm our emotions

How to Practice Kalesvara Mudra

1. In a comfortable seat bring your hands in front of your heart. 
2. Bring the pads of your middle fingers to touch and the thumbs to touch.
3. Fold your little finger, ring finger, and index finger in so the second knuckles touch. You’ll see a heart form.
4. With the middle fingers extended you will see the shape of a temple.
5. Gently bring your thumbs to your sternum.
6. Hold the mudra for 10-20 minutes each day. This can be broken into a couple of smaller practices. Sunrise and sunset are potent times for mudra and meditation.

A Heart Meditation for Kalesvara Mudra

In a comfortable seat, bring your hands into Kalesvara Mudra. Thumbs to the sternum.

Close your eyes and bring your awareness to your heart center. Take a moment to connect with the sacred rhythm of your breath and your heartbeat. 

Now envision a tiny flame within your heart center. This flame represents your highest self, the divine within, and your true essence at your core. It is good; it is beautiful; it is love; it has your best interests at heart.

With each cycle of breath invite the flame to grow. Each breath fans the flame of your essence. Golden, white light emanating from your heart center, your temple. The white light expands and fills every cell within your body with divine essence. As this knowledge and wisdom settle in, realize that you are good. You are beautiful; you are enough; you are love, you are loved, you are divine. Allow this wisdom to wash over your body and bring you peace.

Chinmaya Mudra for Anxiety

Chinmaya mudra is the gesture of awareness. It is translated as supreme wisdom or awareness and is a tool to tap us into the ancient wisdom of the divine. I like to practice Chinmaya mudra when I know that I am ruminating on something… maybe I made a mistake or I’m not sure how to go forward and I am consumed by it. 

I’m typically a “good” sleeper and fall asleep with ease, but occasionally I am struck with anxiety-induced restlessness and insomnia, and usually, it’s because my mind is fixated on something. Chinmaya mudra can help anchor awareness into the present moment, the breath and the physical body, and unburden our mind and heart by helping us process our life experiences with ease.

Much like Apan Vayu mudra and Vajrapradama Mudra, Chinmaya Mudra helps bring awareness to our inner innate wisdom, the wisdom of the heart and it teaches us to trust this wisdom. 

Benefits of Chinmaya Mudra

• Helps lengthen the breath and promotes the function of the breath
• Improves the flow of prana
• Helps sleeplessness/insomnia
• Creates a sense of rootedness and support
• Promotes trust in our inner wisdom and intuition
• Lessens rumination
• Helps release lethargy/stuckness/weight gain

How to Practice Chinmaya Mudra for Anxiety

1. Bring the thumb and index fingers to touch like you would practicing chin mudra.
2. Then curl the middle, ring, and little fingers into your palm.
3. Whether you practice seated or lying down, you can practice with palms up or down. I find turning the palms down provides a more grounding experience.

Chinmaya Mudra Meditation

Find a comfortable posture… this could be seated or lying down, just make sure that it is not distracting. Bring your hands into Chinmaya Mudra and close your eyes. Take a moment to center. If you’re struggling to center, bring your awareness to your breath and lengthen out your exhale breaths. Notice the physical sensations as your breath flows into your nostrils, through the nasal passages, down the back of the throat into your lungs, and then follow this breath as it exits your body. Follow your breath until you feel centered. When you feel centered you can repeat the following mantra, “I trust my intuition. My higher self and my intuition work together for my highest good. My intuition teaches and guides me as I move through life’s challenges.”

I have one other mudra that I practice for anxiety and that is Vajrapradama Mudra. It’s a mudra for unshakeable trust and courage and it helps me move through those moments of feeling insecure or incapable. I’ve already gone over Vajrapradama mudra here on the blog, so I’ll just link it here.

I hope that you find these mudras for anxiety helpful. I encourage you to choose one that resonates with you and stick with it for a bit. Please feel free to reach out with questions or join me on a retreat to learn more.

Love and Light,
Autumn

The post Four Mudras for Anxiety appeared first on Ambuja Yoga.

Let’s dive right in. Mudras are an amazing tool to harmonize your chakras and awaken to your full potential. Mudras are an ancient practice of hand positions that harness our prana and amplify our intentions. These mudras are easy to practice in meditation, in your asana practice, or even when you’re bumming around town. We can use mudras to direct our energy and focus and to awaken and align our chakras with our truth and the Divine within. In this post, I’ll be focusing on mudras for Svadisthana Chakra, also known as our sacral chakra.

If you’ve accidentally stumbled upon this blog post and you aren’t sure what the chakras are, I would encourage you to hit the pause button on this post and check out one of the following blog posts. These articles will give you a good foundation and introduction to the chakras.

• Introduction to the Chakras Chelsea Murray
• 7 Chakras Every Yogi Must Know by Abigail Cox

Recently, I’ve been feeling called to share the following three mudras for Svadisthana Chakra. I know that someone out there needs them, maybe it’s you, maybe it’s one of your students or family members.

A Brief Introduction to Svadisthana, Our Sacral Chakra

Briefly, Svadisthana is our second chakra and it’s commonly known as the Sacral Chakra because it resides in the region of our pelvis at the sacrum. As an energy center, it influences our reproductive organs, kidneys and bladder. The sacral chakra also governs the following characteristics of our personality and development:

• Creation, generation, growth
• Sensuality, sexuality, pleasure and desire/passion
• Creativity
• Our ability to let go and go with the flow

Getting in touch with the second chakra helps us cultivate the above characteristics in a healthy and balanced manner. A balanced second chakra brings health to our reproductive organs, awakens the Divine Feminine within, ignites the inner spark of creativity and passion, and syncs us with the rhythms of nature and the cycles of the moon.

Three mudras for Svadisthana Chakra

Yoni Mudra for the Second Chakra “Gesture of the Womb or Source”

Yoni mudra connects us to the goddess energy of the Dark Mother. The Dark Mother, in her various forms, has been worshipped and honored across cultures for thousands of years. This mudra connects us to the womb of creation and it’s primordial wisdom. Yoni mudra helps us ground when we feel anxious or when we feel like we’re spinning out of control.

Yoni Mudra is also tied to the Goddess Kali in Hinduism. Kali is one of the warrior goddesses. Briefly, she is the goddess of time, creation and destruction, and transformation. She is the goddess to call on when you have a battle to fight, whether it is internal or external. Kali is also called on when we’re ready to make big changes in our lives, when we’re ready to release what no longer serves us, and when we’re ready to step into our power, unapologetically.

How to practice Yoni Mudra

Bring the tips of your index fingers to touch. Next, form a diamond shape by also bringing the tips of your thumbs to touch. Then interlace the middle fingers, ring fingers and pinky fingers. Bring your hands in front of your pelvis, svadisthana chakra, and point your index fingers down toward the earth. Sit quietly and take a moment to witness your breath. Experience your breath in your lower abdomen, your womb and your pelvis. Become aware of the ancient womb wisdom that resides within. This wisdom is passed down from generation to generation.

Although this mudra is typically practiced by women, men will benefit from its practice too and can benefit from tapping into the energy of the divine feminine and the wisdom of all mothers.

Shakti Mudra for Svadisthana Chakra “Gesture of the Divine Feminine” also known as the “Gesture of Power”

Shakti Mudra, much like other Svadisthana Chakra practices, brings awareness and wellbeing to the region of the pelvis and lower back by directing prana known as life-force energy. When Swadisthana chakra is balanced we know our self-worth and we feel creative in both artistic endeavors and in problem solving. We are adaptable, empowered, and trust our inner wisdom. Shakti Mudra helps us access our innate power and strength and connects us to the energy of the Hindu goddess Durga.

This mudra is thought to assist the flow of apana, the down and outward flowing energy of the abdomen and pelvis. It helps in the processes of digestion and elimination and it helps relieve menstrual discomfort.

One of the major benefits of Shakti Mudra is its ability to calm the body and mind. Shakti Mudra helps relieve stress and anxiety and promotes a good night’s sleep. For better sleep, practice shakti mudra before bed and combine it with a gentle pranayama that lengthens your exhale breath.

How to Practice Shakti Mudra

Bring your hands in front of your heart space. Tuck your thumbs into the palm of your hands, fold your index finger, and middle finger over the top of your thumbs. Then bring the tips of your ring fingers and the tips of your little fingers to touch. The fingernails of your middle finger and ring finger will be touching the respective fingernail on the opposite hand. The base of your palms may or may not be touching. Hold the mudra in front of your heart space. If your arms become tired you can release your hands down toward your abdomen or pelvis.

Hold for up to 30 minutes or the duration of your meditation practice. If 30 minutes feels too long and you end up feeling lethargic, try shortening your practice down to 12 minutes and practice one to three 12 minute sessions per day.

Ksepana Mudra for Swadisthana Chakra “Gesture of Surrender”

Ksepana Mudra is one of my all time favorite mudras, simply because the effect is palpable and immediate. This mudra helps install the water element in the second chakra and helps us release negativity, stress, and tension. As I’m sure you have experienced, it is hard to be creative when we’re feeling stuck or stressed and this mudra gets things moving and flowing. Hop over to this blog post if you would like to learn more about Ksepana Mudra.

How to Practice Ksepana Mudra

To begin, bring the palms of your hands to touch, interlace your fingers, and then release your index fingers. Next, bring your hands to rest in front of your pelvis and turn your index fingers to point downward. If you are drawn to moving meditations or visualization practices, check out this Ksepana Mudra practice shared in this post.

As you continue on your journey of self-exploration, I hope that you find these mudras for Svadisthana Chakra helpful. Deepen and expand your practice by joining an upcoming yoga retreat. As always, please feel free to reach out if you have any questions.

Love & Light,
Autumn

The post Three Mudras for Svadisthana Chakra appeared first on Ambuja Yoga.

As I sit, I am reminded by the words of a fellow yoga teacher, wise beyond her years, to “love for love’s sake.” And so today, I sit, I use my tools, and I choose to love for love’s sake. Here I will share one of my favorite mudras, the shape of it is stunning, but even more importantly, it is a mudra for a fearless heart and a mudra for love in all its forms.

If you’re just beginning a mudra practice, make sure to check out all the mudras on my website (there are tons). The Chopra website also has a great roundup of beginner mudras.

What Does Abhaya Hridaya Mudra Mean?

• Abhaya: without fear
• Hridaya: spiritual heart
• Mudra: seal

If you look at the roots of hridaya, the meaning goes even deeper. Hri “to give”, da “to take”, ya “balance” and can be translated as “that which gives and takes in perfect balance”. A perfect balance of giving and receiving, of mutual balance, respect, and reciprocity. Have we forgotten how to love through the uncomfortable and the ugly. Let’s relearn love and put love into action.

How to Practice Abhaya Hridaya, A Mudra for Love

With your wrists crossed, bring the backs of your hands to touch in front of your heart space. Interlace your pinky, ring and middle fingers. Then bring the tips of your index finger and thumb to touch and create a circle shape.

Benefits of Abhaya Hridaya Mudra

This mudra helps work with the third and fourth chakras, Manipura and Anahata, respectively. The list of benefits of this mudra goes on and on. It helps us

• release stress
• love fearlessly through the uncomfortable and messy
• cultivate the courage to stand up for what is right
• heal from past trauma and balance strong emotions, so we can see clearly
• embrace our inner truth
• bring clarity to our values
• invite love into all parts of our being
• see the unity and interconnection of all beings

A Meditation to Practice With This Mudra For Love

I would like to share a meditation based on a meditation practice from my book, The Little Book of Mudra Meditations. I simply call it the Fearless Love Meditation. It is loosely based on Metta meditation or loving-kindness meditation.

To begin, find a comfortable space to sit quietly. Make sure that it is a space you feel safe and supported in, whether that’s your patio, your bedroom, or perhaps your bathroom. I like to practice this meditation in an upright seat, but feel free to practice it lying down or in any other posture that feels nurturing (and non-distracting).

Once you find your meditation posture, soften your gaze or close down your eyes and take a few cleansing, clearing breaths by breathing in through your nose and out through your mouth. With each exhale breath, see if you can let go of any worry or stress from your day.

Bring your hands into Abhaya Hridaya Mudra. If at any point your shoulders, arms or hands feel fatigued, release the mudra and come back into it when you feel ready.

Opening to love

Now, “imagine someone who radiates love, who loves you unconditionally, sitting right in front of you. This person could be a parent, friend, child, pet, teacher, or guru” or god/deity. “Now imagine a bright white light flowing from their heart to your heart. This radiant light fills your heart with unconditional love. Your heart is filled with love that knows no bounds. Release any resistance to receiving this love. You are worthy of love.”

“Feel a weight lifted off your shoulders.” Feel unconditional love pour into every cell of your being. Feel tension release from your face — your brows, your jaw, your tongue. Now bring your awareness to the luminous cavern of your heart space and feel your heart soften as it is bathed in luminous, radiant love.

We cannot pour from an empty cup, fearless love begins with loving yourself first and the inner knowing that you are worthy of love, so again release any resistance you may be holding on to.

Abundant love for all

With your eyes still closed, hold the vision of another in front of you, this person again could be a loved one, a person who challenges you, a group of people, there is no limit. Hold their image steady in your awareness.

Now see the luminous light of fearless love flowing from your heart space right into theirs. As the cavern of their heart space fills with this radiant white light, witness stress, worry and fear release from their face, their neck, their shoulders. See their shoulders soften as the weight of sorrow, anger, and fear is lifted. Witness the space of their heart soften. Listen quietly as peace fills every fiber of their being. Witness them soften into love.

Hold the images of these light, love-filled beings in your heart space. Practice for as long as you would like. When you’re ready, open your eyes and begin the mindful transition out of your meditation practice.

This post meditative space is fertile ground for journaling and putting love into action.

The post A Mudra for Love: Abhaya Hridaya appeared first on Ambuja Yoga.

This book was written for you. The writing is honest and real, without too much “woo”. It’s meant for anyone seeking more wellness in their life, not just yoga teachers and yogis. That being said, yoga teachers will love having the mudras and meditations already paired… it makes prep time for class, so much faster!

Nowadays I always practice meditation with a hand mudra, I just can’t imagine it any other way. The mudra meditations in this book are actual meditation practices that I practice and teach.

I would love to share an excerpt from the book and one of my favorite mudras with you. Sukham Mudra is so good for stress relief. If you’re like me and juggling multiple projects and trying to maintain a healthy, easeful, joyful life… give this mudra a try!

“In the Yoga Sutras of Patanjali, Patanjali says, “Sthira-sukham asanam,” or
“Our seat should be both steady and easeful.” This sutra, however, applies not only to our meditation practice, but also life as a whole. For many of us,
we’re overscheduled, overtasked, overstimulated, exhausted, burned out,
stressed out, and no longer connected to the cycles and rhythms of nature.

Sukham is all about creating ease, happiness, harmony, flow, and joy.
It’s about creating time to slow down and get present with our essence,
with our truth.”

Take this mudra outdoors, sit and breathe and be still. With each cycle of breath allow your body to soften and release the tension, stress, and worry of the day.

If you would like to learn more about mudras, you can snag your copy on Amazon now. It’s available for presale! If you bring it on retreat or to a teacher training, I’ll even sign it for you! 😉

Love and Light,

Autumn

The post You Can Preorder The Little Book of Mudra Meditations Now appeared first on Ambuja Yoga.

Mudra is a term with many meanings. It is used to signify a hand gesture, a mystic position of the hands, a seal, or even a symbol. However, there are eye positions, body postures and breathing techniques that are also called mudras. These symbolic gestures are said to have some influence on your body’s energy or mood. For example, a person who consistently does the gesture of fearlessness, which can often be seen in the depiction of Indian deities, will lose their fearfulness over time. Gertrud Herschi, author of Mudras: Yoga in Your Hands, says, “Mudras engage certain areas of the brain and/or soul and exercise corresponding influence on them.” Essentially, mudras allow you to influence your body and mind by bending, crossing, extending or touching the fingers with other fingers.

In Hatha Yoga, there are 25 mudras. In addition to hand gestures, these also include eye and body positions and bandhas. In Kundalini yoga, the hand mudras are used during the body postures to intensify their effect.

Vajrapradama mudra is a mudra for trust.

The Origin of the Mudras

The specific origin of the mudras is a mystery. Mudras are found and used throughout the entire world. In India, mudras are an established component of all religious activities. Various mudras and arm poses are significant in the depiction of the Hindu gods. Mudras also represent distinguishing characteristics of the deities.

Mudras are also common in Indian dance. The hands, eyes and body movements act out the entire song without words, almost like a sign language.

Mudras are also practiced in Tantric rituals. They play a large role in Buddhism. In the pictorial depictions of Gautama Buddha, six mudras are present. These mudras are closely related to his teachings and his life.

How are Mudras Practiced?

Form your hands and place your fingers as they are shown in the various illustrations. The pressure of the fingers should be very light and your hands should be relaxed. Some mudras may be difficult to do at first because of the placement of the fingers. With practice, they’ll become easier. If you do the mudra as best as possible, you should still experience the effects.

Mudras can be done while seated, lying down, standing or walking. Be sure that your body position is symmetrical and centered and that you are as relaxed as possible. If you sit on a chair while doing them, your back should be straight and your feet should have good contact with the floor. You can also do them lying down on your back. It is important to remain comfortable and relaxed because any tension will hinder the inner flow of energy. If you do them while walking, make sure you move in an even, calm and rhythmic way. You can also do them standing or seated in meditation.

Meditation is the preferred way to use mudras because the effect is accelerated and intensifies. Observing the normal flow of the breath or influencing and directing the breath is a very important way of supporting the mudra. Visualizations and affirmations can also intensify the effect of the mudra.

You can practice mudras at any time and in any place. A good time to practice mudras is a few minutes before getting up and a few minutes before falling asleep, before or after meals, when you walk somewhere, while on public transportation or during breaks at work. Specifically, select one or two mudras to practice at a time.

There is some disagreement among researchers regarding the amount of time you should hold a mudra. Hirschi says, “Mudras that are used for acute complaints — such as respiratory and circulation problems, flatulence, exhaustion, or inner restlessness — should be discontinued when the appropriate effect is achieved. Other mudras can be practices for three to thirty minutes, two to four times a day.”

The effects of the mudra may occur immediately, over several days, weeks or even months. The person performing the mudra may start to feel warm while the sense of pain or unwellness fades away. Their mood might improve. But exactly the opposite might occur first. They might become tired, or start to feel cold and shiver. This is also a positive sign of the effects.

Breathing to Enhance Mudras

The effect of a mudra can be intensified with the breath. They can also be enhanced by affirmations and visualizations. Here are a few tips on how to use breath to enhance mudras:

• Exhale vigorously several times at the beginning of the mudra. This is said to make room for what you want to achieve.
• Always lengthen the pause after inhaling and after exhaling by several seconds. Hirschi says, “The inner powers are developed during the pauses – on every level.”
• When you practice a mudra to calm yourself slow your breathing.
• When you practice a mudra to refresh yourself intensify your breathing.
• Breath should be slow, deep, rhythmic and flowing

The Power of the Palm

Eastern sages and doctors say that the body, mind, and soul are inherent to every fingertip, finger joint, and each individual finger and even the entire hand.

In Gertrud’s mudra book she says, “There is a direct relationship between the hands and neck since the nerve paths run through the vertebral foramina in the arms, hands, and fingers. The flexibility of the hands always affects the flexibility of the neck. Moreover, spreading the ten fingers creates the thoracic vertebrae to spread out. This increases the tidal volume of the lungs. The hands and/or fingers no longer properly stretch their fingers. This shows tension in the heart area, which often indicates the prelude to heart disease or a tendency toward osteoporosis.”

Ilse Middendorf, a leading expert in the field of respiratory therapy, has proved that a direct relationship between the individual fingers and the corresponding areas of the lungs. The index fingers and thumbs influence breathing in the upper area of the lungs, the middle finger in the middle area and the little finger in the lower lung region.

Also, the nerve paths of the hands and feet occupy a large area in the brain. This area is much bigger than that of the arms and legs.

Ayurveda

Ayurveda practitioners believe that every illness is an imbalance in the human body and that healing can take place when the natural balance has been restored. They believe the universe is composed of Ether, Water, Fire, Earth, and Air. Therefore, human bodies are also composed of these five elements. Each finger represents an element. If there is too much or too little of one element, an imbalance occurs. The balance can be restored through mudras. The image below shows which element represents which finger.

https://medium.com/@fatimashoukatramzanali/prana-mudra-is-a-yoga-mudra-ecaaf4b86816

Chakras

The most common classification of the chakras in the fingers is listed below:

Pinky finger = Sacral Chakra
Ring Finger = Root Chakra
Middle Finger = Throat Chakra
Index Finger = Heart Chakra
Thumb = Solar Plexus Chakra

Acupressure

Acupressure is a Chinese healing method used throughout the world. Instead of using needles, like acupuncture, meridians are stimulated with the fingers. In the image below you can see the corresponding points. You simply press the point lightly with the thumb for several minutes to achieve the desired effect.

http://acupressurepoints.net/acupressure-points-chart-for-relieving-pain/

Reflex Zones

The hand reflex zones correspond to the foot reflex zones. Both of the images below show the reflex points or surfaces that are connected with the muscles and organs.

There are also places on the palm that corresponds to the meridians, the energy paths that run through the body and control its individual functions like circulation, respiration, digestion, and individual organs. Additionally, astrology and palmistry aspects can be found in the hands.

Different Types of Mudras

There are many different types of mudras including mudras to heal physical and emotional problems, mudras for recharging energy reserves, improving relationships, coming to terms with the past, solving everyday problems, building character, planning the future or connecting with the divine among many others. You can even create your own mudra with proper knowledge and experience.

Here are three examples of mudras:

1. Ganesha Mudra (The elephant, Ganesha, the deity who overcomes all obstacles)

Hold your left hand in front of your chest with the palm facing outward. Bend the fingers. Now grasp the left hand with the right hand, which has its back facing outward. Move the hands to the level of the heart, right in front of the chest. While exhaling, vigorously pull the hands apart without releasing the grip. The will tense the muscles of the upper arms and chest area. While inhaling, let go of all the tension. Repeat six times and then lovingly place both hands on the sternum in this position. Focus on the feeling in this part of your body. Then change the hand position: your right palm now faces outward. Repeat the exercise six times in this position. Afterward, remain in silence for a while.

Ganesha is the remover of obstacles. If you would like to learn more about the Ganesha mudra, hop on over to this blog post I wrote from Bali here.

2. Pran Mudra (Life mudra)

With each hand: place the tips of the thumb, ring finger and little finger together. The other fingers remain extended.

The Pran Mudra activates the root chakra in which the elemental force of a human being is found.

The Pran Mudra generally increases vitality, reduces fatigue and nervousness, and improves vision. It is also used against eye diseases. On the mental-emotion level, it increases our staying power and assertiveness, healthy self-confidence, gives us the courage to start something new, and the strength to see things through.

3. Garuda Mudra (Garuda, mystical bird)

Clasp your thumbs and place your right hand on top of the left hand, on your lower abdomen. Remain in this position for about ten breaths and then slide your hands up to your navel. Stay here for another ten breaths. Then place your hands on the pit of your stomach and remain again for ten breaths. In conclusion, place your left hand on your sternum, turn your hands in the direction of your shoulders and spread your fingers.

This mudra activates blood flow and circulation, invigorates the organs, and balances energy on both sides of the body. Whether in the pelvic or chest area, it invigorates and stimulates. It relaxes and relieves pain related to menstrual complaints, stomach upsets, and respiratory difficulties. It also helps people deal with exhaustion and mood fluctuations.

We have loads of mudras on our blog. Which ones have you experimented with? Let us know in the comments.

Autumn, founder of Ambuja Yoga, often incorporates mudras into her yoga classes and retreats. If you would like to learn more, check out one her upcoming yoga retreats. Mudras are an integral part of the Ambuja Yoga teacher trainings. If you’re ready to take the leap, we’re here for you!

*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.

The post What’s a Mudra? Discover The Power in Your Hands appeared first on Ambuja Yoga.

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.

The post A Mudra for Trust: Vajrapradama Mudra appeared first on Ambuja Yoga.

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.

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.

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