Chin vs. Jnana Mudra

Autumn Adams

Mudras are powerful tools for healing and they’re often overlooked by both yoga instructors and yoga students. I completely overlooked the power of mudras the first few years I was teaching. Fortunately, they are part of my current practice.

This is the first of hopefully many posts about mudras. My hope is that every other Monday I will offer a different mudra and offer ways to incorporate it into your practice, perhaps in asana, meditation or in combination with a mantra. One of my favorite resources is Mudras: Yoga in Your Hands by Gertrud Hirschi. Her instructions are clear and descriptive. If you’re in the market to pick up a mudra book, I recommend hers.

In this post, we’ll explore the difference between chin and jnana mudra. These two mudras are often used interchangeably and honestly, they’re almost identical, so it makes sense that there is a bit of confusion.

hand-yoga-mudra

Chin Mudra

Chin Mudra is one of the most common mudras… even non-yogis have seen this mudra in contemporary art and culture. Chin means “consciousness” in Sanskrit and this mudra is often called the “psychic mudra of consciousness” or “the gesture of the teacher”.

To practice chin mudra while seated guide the tip of your index finger to the pad of your thumb, turn the palms up and rest the backs of your hands on your knees. Chin mudra can also be practiced in asana. I enjoy practicing chin mudra in dancer’s pose and reverse warrior among others.

According to the yoga tradition, the middle finger, ring, and pinky finger represent the three classic qualities of all of nature (the Three Gunas). The middle finger symbolizes sattva (purity, wisdom and illumincation), the ring finger rajas (action, passion and chaos) and the pinky finger tamas (inertia, lethargy and darkness). In this mudra, we unite the individual soul (index finger) with the supreme soul (thumb).

In the classical yoga text of Patanjali, The Yoga Sutras, the yogi is on a path of transcendence through these states (the gunas) and progresses from darkness into light and from ignorance to wisdom.

Benefits of Chin Mudra

  • Creates a Pranic circuit, which maintains and redirects the prana, or life force, within your body
  • Increases concentration
  • Lifts dull energy, improves stamina
  • Elevates mood (Yoga Journal)
  • Those who practice chin mudra may even find that they have better sleep patterns
  • Relieves stress and tension (Source: YogaWiz)

healing-hand-mudras-jnana-gyan

Jnana Mudra (Gyan Mudra)

Jnana means wisdom or knowledge in Sanskrit and mudra means seal or gesture. The thumb represents the supreme soul and the index finger the individual soul. This mudra represents the wisdom of knowing the individual soul is one with the supreme soul. The three extended fingers represent the three gunas which must be overcome: sattva (middle finger), rajas (ring finger) and tamas (little finger).

Jnana Mudra is nearly identical to chin mudra except the palms are turned down. Jnana mudra is typically performed in meditation due to it’s calming and grounding nature

Benefits of Jnana Mudra

  • Creates a Pranic circuit, which maintains and redirects the “Prana” within your body
  • Calms and stabilizes the mind
  • This mudra has a grounding energy
  • “Jnana Mudra symbolizes destruction of ego, as the index finger is held down and conquered by the thumb.” (Source: Yoga Wiz)
  • Creates mental peace and alleviates nervous tension
  • Boosts memory

Incorporate these hand mudras into your practice and let me know how it goes.

Love and Light,

Autumn

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Quick Tips for Stress Reduction

Autumn Adams

yoga-meditation-retreat

Stress is so pervasive in today’s world. Just about every person I meet is struggling with stress and stress management. We have so many demands placed on us daily and in our strive for perfection, for climbing to the top we forget to slow down, to get off of our computers and take time for relaxation. Sometimes as a yoga instructor I feel like I’m expected to be perfect, to have my shit together, when really there are some days where I am literally just hanging on by a thread…. just like everyone else. Sometimes I forget to practice what I preach, so maybe that’s why I am writing this blog post. To remind myself that reducing stress can be utterly simple… it’s just a matter of using the tools we’ve been given.

The physiological signs of stress are the same for everyone: increased blood pressure, increased heart rate, and constricts peripheral blood vessels. How it outwardly manifests varies from person to person. Some react to stressful situations with an overexcited stress response characterized by being quick to become fired up or by being quick to express agitation or anger. Others may react with an under-excited stress response characterized by depression or by shutting down in stressful situations. Your “typical” stress response will determine what kind of activities you need to truly reduce stress. Those with overexcited stress responses will need activities that are quieter, while those with under-active stress responses will need more stimulating exercises.

Maintained high levels of stress are associated with all sorts of health problems including, but not limited to: obesity, heart disease, Alzheimer’s disease, diabetes, depression, gastrointestinal problems, and asthma. High levels of stress may also lead to adrenal fatigue, accelerated aging and premature death. If stress management isn’t part of your daily routine now may be the time to start.

The following is a short list of activities for stress management.

  1. Focus on your breath. Close your eyes and bring your awareness to your breath. Become aware of the quality of your breath and the texture of your breath. Begin to lengthen your breath. Inhale for a count of 4 or 5 and exhale for a count of 4 or 5 and allow the breath to deepen without strain. If you find it hard to focus on your breath place one hand on your belly and one hand on your chest. Witness the breath for 3-5 minutes. Notice how you feel afterward.
  2. Move your body. Go for a walk. Practice a few yoga postures (1/2 sun salutations or more) in which you can connect breath with movement.
  3. Get some fresh air. Eat your lunch outside. Leave your phone in the office. Take a walk around the block. Go for a hike/bike ride before or after work.
  4. De-clutter your workspace. Having a clean workspace means you aren’t wasting time shifting things around on your desk. It also means that those pesky tasks that are piling up won’t be staring you in the face.
  5. On the same note. Get organized… perhaps even hire someone to help you become organized. Time management is a huge part of stress management. You’ll be able to spend more time doing the important tasks and less time doing the menial tasks.
  6. Reach out to a calm friend that is also a good listener and enjoy a little face time…. real face time, not the cell phone version.
  7. Make time for meditation. Any type of meditation. There are plenty of apps that you can use if you’d like a guided meditation. Some option are listed here in my meditation blog post. You don’t need to meditate for 20 minutes or an hour. Start with 5 minutes and work from there. Taking just a few minutes a day for quiet meditation is proven to work wonders.
  8. Yoga nidra is another technique that can be used for stress management. There are many recorded classes on YouTube of varying quality and length, I have a downloadable yoga nidra on offer for those that subscribe to my newsletter. You may also find that some of the local yoga studios and wellness centers offer live guided yoga nidras.
  9. Massage. The power of touch is phenomenal. Whether you visit a professional for a massage or give yourself a 5 minute massage you will feel much more relaxed afterward.
  10. Drop into a yoga class. A good class will include plenty of movement, breath work, meditation and also time for rest.

Resources:

http://www.health.harvard.edu/mind-and-mood/stress-management-approaches-for-preventing-and-reducing-stress

http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495

http://www.helpguide.org/articles/stress/stress-management.htm

37 Stress Management Tips from the Experts

Autumn Adams
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Bali Yoga Retreat Packing List

Autumn Adams

yoga-retreat-packing

You’ve booked your trip to Bali for your very first yoga retreat… now what? Well it’s time to start thinking about packing your bags for your trip. If you’re like me you like lists, so I’ve created this Bali Yoga Retreat Packing List. I hate forgetting things at home and lists help keep me sane. This list is a basic list for your Bali yoga retreat. I’m sure there will be things you will want to add.

What do you put on that Bali yoga retreat packing list? What do you pack for a yoga retreat anyway? Well that depends on the activities you’ll be participating in…. what other activities does your yoga holiday include? Hiking? Swimming? Surfing? Meditation? Visiting temples? You get the picture. Figure out what your additional activities are and that will help you with your packing. I’ve created a general yoga retreat packing list for the yogis attending my weeklong yoga retreat in Bali this November and I thought I would share it here with all of my readers.

Bali Yoga Retreat Packing List:

Yoga Stuff:

  • yoga pants (4+ pairs)
  • yoga shorts (1 pair)
  • sports bra (3+)
  • underwear (7+)
  • long sleeve hoody or cardigan (1)
  • lightweight, quick drying tank top/t-shirt (4+)
  • sarong (1)
  • yoga mat

Regular Clothing:

  • Comfy long pants (1-2)
  • Lightweight long sleeve (1-2)
  • Shorts (2+)
  • Tanks/T-shirts (4+)
  • Undergarments
  • Socks (1 pair)
  • Hiking shoes, trail runners, sneakers, etc. (1 pair)
  • Sandals (1 pair)
  • Rain Jacket (just in case) (1)
  • Swimsuit (1-2)
  • Pajamas

Other Stuff:

  • journal and pen
  • book
  • camera and charger
  • sunscreen
  • natural bug spray (lemongrass essential oil or lemon eucalyptus both work great)
  • toiletries
  • money for extra excursions, massages, gratuity
  • refillable waterbottle
  • headlamp

 

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Moroccan Spiced Carrot Bruschetta

Autumn Adams

One of my favorite restaurants in Bend is a Lebanese restaurant called Kebaba, and I always have to order their carrot and feta jam…. its so deliciously sweet and savory. Somehow we ended up with four bags of carrots in our refrigerator, so I figured trying to recreate this deliciousness was a good way to put a dent in our carrot stash. I however did not make carrot jam, but chose to make some pickled spiced carrots instead and used goat cheese instead of feta… and french bread instead of pita, so it really wasn’t the same at all, but it was equally as delicious. I came across a recipe on EdibleFeast.com that looked just about right, modded it out and here is my EdibleFeast/Kebaba inspired Moroccan Spiced Carrot Bruschetta.

healthy-carrot-recipe

Moroccan Spiced Carrot Bruschetta (serves 6 as an appetizer)

Ingredientshealthy-carrot-bruschetta

  • 1/2 pound (maybe a little more) of grated carrots
  • 3 T. olive oil
  • 1 1/2 T. apple cider vinegar
  • 1 1/2 T. white wine vinegar
  • 1 1/2 t. honey
  • 1/3 cup fresh parsley, minced
  • 1 large-ish garlic clove, minced or pressed
  • a thumbnail size piece of fresh ginger, minced
  • 2 teaspoons ras-el-hanout (moroccan spice blend – see below)
  • cayenne, to taste
  • salt and pepper, to taste
  • 5 oz. goat cheese
  • one loaf of crusty french bread

Directions for Morrocan Spiced Carrot Bruschetta

  1. Combine shredded carrots (I used my food processor because I’m lazy…even too lazy to use my mandoline) with olive oil, apple cider vinegar, white wine, honey, parsley, garlic, fresh ginger, ras-el-hanout, cayenne, and salt and pepper. Mix it up, cover it and put it in the fridge for a couple of hours.
  2. Preheat your broiler. Slice your french bread into 1/2 inch slices and then toast under the broiler until just golden.
  3. While the bread is still warm spread the goat cheese on.
  4. To serve top your toasts with the carrots and you’re all set.

Ras-el-hanout

You likely have all the spices in your pantry, you do not need to go out and buy the blend, just make it yourself. This recipe is from Epicurious… I only made a couple of changes as noted below. This is a flavor combo that I’ve seen show up in other moroccan dishes that I’ve made, so I’m pretty sure my remaining spice blend will be used up quickly.

Ingredients for Ras-el-hanout

  • 1 teaspoon ground cumin
  • 1 teaspoon ground ginger (I ommitted and used fresh ginger in the recipe instead)
  • 1 teaspoon salt
  • 3/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground coriander seeds
  • 1/2 teaspoon cayenne
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon ground cloves
  • dash or two of ground nutmeg (my addition)

Directions:

  1. Combine all ingredients, stir them up and store in an airtight jar. Should keep for a month or so according to Epicurious.
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Top 5 Restaurants in Ubud

Autumn Adams

Ubud has the best vegetarian, vegan, raw food I’ve ever come across and they’re all so convenient. I’ve been blessed with multiple opportunities to spend time in Ubud, in fact I will be there this fall leading a yoga retreat in the mountains of central Bali. For those of you that know me well, you know that I am a flexitarian, as in I eat mostly vegetarian, but occasionally splurge for some protein. This is how my body seems to work and feel its best. It is incredibly easy to eat healthy, balanced meals at the many Ubud restaurants catering to yogis and other health conscious travelers.

Ubud Restaurants for Foodies and Health Conscious Travelers

Clear Cafe

vegetarian-raw-restaurant-ubud

There are hundred of restaurants in Ubud… quality Ubud restaurants are almost a dime a dozen, but one of my favorite places to hang out and have a cool drink and a snack is Clear Cafe. The view is incredible, the atmosphere is just right, and the food is delicious. Yes, it is slightly out of town, but only a few minutes by scooter/ojek. The Green Hornet Cooler.. is just that cooling. I couldn’t drink one every day (well I could, but I shouldn’t) this smoothie of sorts is packed with cacao, mint, coconut, cashew mylk and spirulina…woohoo. Their Suki Sushi, raw pizzas, and bamboo rolls are all divine too. Check out their menu.

Jalan Campuhan, Ubud, Kec. Gianyar, Bali
8 a.m.-11 p.m.

Dayu’s Warung

Last Autumn when we spent 6 weeks in Bali I may have eaten raw vegan pie every single day…. okay not every day, but definitely more days than not and this little restaurant is why. Not only are their pies out of this world, but their staff is so sweet. Service can be a bit slow at times, but it’s always with a smile and it’s always worth the wait. They’re traditional dishes are great too. I loved their gado-gado, vegetarian mango tempeh curry, vegetarian mie goreng and their nasi campur.

Jalan Sugriwa #28x, Ubud, Gianyar, Bali
8 a.m. – 10 p.m.

Ibu Rai’s Bar & Restaurant


best-restaurant-in-ubud

This place is so AMAZING!!! Ibu Rai is one of the most splurge worthy Ubud restaurants. The food is considered pricey by Bali standards, but it is worth every single rupiah (and honestly it’s still half the price of a meal at home). I haven’t had a single bad dish here. The seafood is fantastic, the duck is fantastic, their desserts are spot on. I also appreciate that they have delicious non-alcoholic drinks available that are fancy and fun without a ton of sugar.

Jalan Monkey Forest No. 72, Ubud, Kec. Gianyar, Bali, Indonesia
8 a.m. – 11 p.m.

Kafe and Garden Kafe at the Yoga Barn

These restaurants are owned by the same family and have very similar menus. I recommend their raw vegan lasagna… it’s heavenly and comforting just like lasagna should be. I ate at Garden Kafe a lot during my teacher training at the Yoga Barn. I particularly loved their Living Granola with a banana on the side for breakfast. Their egg dishes were pretty good and same with their macro bowl. Lunch was usually lasagna, raw sushi, raw pizza, or one of their raw pasta dishes topped off with some type of sweet treat and jamu for the road. At Kafe I enjoyed Meg’s Bowl, the vegetarian lumpia and their carrot ginger soup.

Garden Kafe: at the Yoga Barn (Jln Hanoman/Pengoseken and Jln Tebesaya), Ubud; 7:30 a.m. – 7 p.m. 
Kafe: Jalan Hanoman No. 44B, Padangtegal, Ubud; 7:30 a.m. to 11 p.m.

Bali Buda Cafe

Bali Buda is right across the street from Radiantly Alive Yoga Studio. When I was practicing at Radiantly Alive I was so happy to have Bali Buda right across the street. A fresh juice and their raw vegan food platter was my go-to post yoga fuel. Prices here might be a little higher than Kafe and Garden Cafe. They have an extensive, thoughtfully planned menu full of super tasty goodies.

Jalan Jembawan No. 1, Ubud
6 a.m. – 10 p.m.

What are your favorite Ubud restaurants? I’d love to hear about them, since I will be back in Ubud Sept. -Nov. 2016.

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