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.
Hey yogis it’s Mudra Monday again. Pran mudra, or life mudra, is your hand mudra for the week.
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.
This mudra can be practiced with a very simple pranayama: Sama Vritti. 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.
Feel free to practice pran mudra for 5-30 minutes each day.
Pran mudra activate muladhara bandha (our root chakra) and pelvic floor. 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.
I have the fortitude, confidence and courage to achieve what my heart desires.
Do you already practice pran mudra? Have you experienced its benefits? Send me a message I’d love to hear about it!
I hope your week is off to a great start yogis. Mine has started off a bit on the frustrating side, so this morning I decided to incorporate ksepana mudra into my meditation and asana practice. Ksepana mudra is the mudra for letting go and removing negativity (thoughts, people, energy, etc.) and I need it! In Sanskrit Ksepana means to throw (away), to let go, to cast off. This mudra is aptly named! Give it a go and let me know how you feel afterward.
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, the the lip 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 and frustration. Practicing the mudra, especially as stated above, creates a palpable difference in our energy. I call it “the attitude adjustment”.
“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.
Autumn founded Ambuja Yoga in 2014 to share her love of adventure, yoga, and travel with her fellow yogis. Ambuja Yoga has morphed into more than she could have ever dreamed and she is thrilled to have a "job" she loves. She is forever grateful for the opportunity to facilitate personal growth and self love through yoga while taking yogis to off-the-beaten-path destinations worldwide. Follow Autumn on Instagram @autumnadamsyoga.