Mudras

MudrasAuthor: Nicole DunnPrairie Yoga200 Hour Yoga Teacher TrainingMarch 2013Cascade Yoga Studio

Table of ContentsIntroduction 1What are Mudras 1History of Mudras 2How Mudras Work .3Mudras and Yoga . 8Before Practicing .9Specific Mudras with Sequence. 10Detoxification Mudra .11Prithiva Mudra .16Hridaya Mudra .22Conclusion .28Bibliography . 29

IntroductionThis paper is intended to be an introduction to mudras. It will include the definition ofmudras, a brief history of mudras, an overview of how mudras work based on differenttheories, how mudras and yoga are related, hand warm up, and look in depth at three mudrasincluding a yoga sequence with each mudra to compliment the intended energetic, emotional,and physical result. This paper is written with the expectation that the reader has a basicknowledge of yoga concepts. The yoga sequences are written for level 1-2 students and a 75minute class. It is expected that students will know how to appropriately modify any asana fortheir needs. This paper is intended to be an introduction to mudras and explore how mudrascan compliment in the asana practice and achieve the intended results.What are MudrasMudras are the hand gestures that are symbolic in cultures.They are used tocommunicate with each other such as waiving hello. They are used in rituals, such as foldingyour hands in prayer. They are also used for the energetic, emotional, and physical effects.There are many examples of other mudras in American culture. Shaking hands when you meet someone. Raising the index finger to say just a minute. Holding out your hand to signal stop.Not all examples are as polite as these.1

The Sanskrit for mudra is literally translated to gesture or attitude. Mudra is alsocommonly translated to seal. The roots in Sanskrit are Mud and Dru. Mud is delight orpleasure, and Dru is to draw forth. The literal translation includes the hand gestures, but willalso include dristis (eye focal points), asanas (body positions), and pranayama (breathingtechniques). This paper will only focus on the hand gestures and will exclude the others.History of MudrasMudras have a very deep history and can be found in all cultures including, AncientEgyptians, Romans, Greeks, Persians, Aborigines in Australia, Ancient Indians, Ancient Chinese,Africans, Turks, Fijians, Mayans, Inuit, and the Native Americans, just to name a few. As youcan see, the list encompasses many cultures with varying languages, historic periods, andcontinents. It has even been proven that Apes will communicate with each other using theirhands.Each culture will have their own mudras, and the mudras would have a specificmeaning. This means that two cultures might have the same mudra, but the different cultureswould have different meaning associated with that mudra. This is still true today. In America,you would raise your index finger to signal that you want one of something. This same gesturewill get you two of something in Germany.2

How Mudras WorkWith mudras having such a deep and broad history, there are many theories about howand why they work. Some of these theories include influences from Ayurveda, Chakras,Accupressure Points, Reflex Zones, Meridians, and Planetary and Palmistry. The differenttheories believe that depending where pressure is placed on the hand, what energetic,emotional, and physical effects it will have on the practitioner. Below are images of some ofthe different theories.AyurvedaChakra3

Acupressure4

Reflex Zones5

Meridians6

Planetary Classification and Palmistry7

MudrasThis is a lot of different information, and some of it can be contradictory. Everypractitioner should appreciate the knowledge and use it as a basis to practice and reflect on.Some things will resonate more than others with each individual. Some things will be able tobe felt more than others. The practitioner needs to experimeexperimentnt and determine what worksbest for them.Mudras and YogaThere are a few mudrasudras that are commonly used in a yoga practice. These wouldinclude:Atmanjalia MudraJnana MudraChin MudraBut mudrasudras are not limited to just these few common yoga ones. They are limitless.Mudras are often used during meditation. They have healing properties for the energetic,emotional, and physical health of the practitioner, just like yoga. Mudras and breath shouldalso be used together, just like yoga. To me, they seem very different but yet very similar andcould be used together to get the desired effect and complement each other.8

When practicing a mudra, the pressure of the fingers engaged in the mudra should bevery light but firm and the other fingers and hand should be relaxed. If practicing a mudra byitself, without an asana practice, it is advised to start with several deep exhalations at thebeginning. It is also recommended to pay attention to the kumbhaka (breath retention) afterinhalation and after exhalation.Before PracticingIt is advised to warm up the hands, wrists, and shoulders prior to practicing mudras.Most individuals, especially in the West, are not use to using their hands and wrists in this wayand will experience fatigue without proper preparation and practice. This is equivalent towarming up the body prior to any exercise. Below is a sample warm up. This can be modifiedfor the individual practitioner as necessary. Rub palms together to create heat for ten seconds.Right palm towards sky with wrist at a 90 degree and pull down each finger individuallyand hold for ten seconds, then move to the next finger. When all fingers on the righthand are completed, move to the left hand.Right palm towards earth with wrist at a 90 degree and pull down each straightenedfinger individually and hold for ten seconds, then move to the next finger. When allfingers on the right hand are completed, move to the left hand.Reach arms out to the sides so they are parallel to earth with palms up, bend wrists intoextension so the tips of the fingers point toward the earth and hold for ten seconds.Shake hands vigorously for ten seconds.Back of hands together in front of heart center for ten seconds.9

Specific MudrasThree mudras have been chosen, Detoxification Mudra, Prithiva Mudra and HridayaMudra. These mudras will be explored in detail including the Sanskrit translation, how to placeyour hands into the mudra, how the mudra interacts with the different theories, a yogasequence to compliment the mudra, and my personal reflection of the sequence on myenergetic, emotional, physical state.10

Detoxification MudraTo many people, detox has a certain meaning. Maybe it is an aggressive, restrictive dietthat they do a couple of times a year with or without supplements. Maybe it is choosing to giveup some food or eat a certain way. Others maybe have a more physical definition, such asremoving clutter from their life. This mudra is believed to support the detoxification of wastematerials and toxins within the body, but also emotions such as bad memories, grudges, badhabits, negative character traits, and fears. I had not previously thought of detoxing theunhealthy emotions, but I like this concept.To practice the Detoxification Mudra, the pad of the thumb should be placed on theinside of the ring finger between the base of the finger and their first joint. The rest of thefingers should be extended but relaxed. This is done in both hands. Below is an interpretationof the different theories of how mudras work utilizing the images from the previous section. Ayurveda – Engages the Earth and Fire elements. Chakras – Engages the Root (Muladhara) Chakra and Solar Plexus (Manipura) Chakra.11

Acupressure – Puts pressure on the sore throat pressure point on the thumbs, which isnot relevant to this mudra but some practitioners might find relief if they areexperiencing this symptom. Reflex Zones – Puts pressure on the ears, spinal column, brain, pineal gland and pituitarygland to stimulate these areas. Meridians – Stimulates the liver/stomach and lung meridians. Planetary Classification and Palmistryo Planetary Classification – Puts pressure on Apollo and Mars.o Palmistry – Puts pressure on relationship to others and vital self-assertion.Sequence Siddhasana or some other comfortable poseHand warm up (see previous section – Before Practicing on page seven)Set intentiono Suggestion letting go or detoxing of a bad memory, grudge, bad habit, negativecharacter trait, fear or some other negative emotion that is no longer servingyou.If in Siddhasana or some other asymmetrical pose, switch the cross of the feeto Place hands in mudra and meditate for five minutes.o If hands or arms get tired during this time, release the mudra and continuemeditating.o Every time that the mudra is used in the sequence, it is a good time to return toyour intention.Cat/Cowo Hold for ten breathsWag the Dogo Hold for ten breathsThread the Needleo Dynamic for five breathso Hold for ten breathsBalasana with Mudrao Hold for ten breathso This asana is always available to you if the practice brings up strong negativeemotions or if you just need a rest.12

Adho Mukha Svanasanao Hold for ten breathso Do what feels good, such as walk the dog, or sway side to side to start to bringmovement into the body.Uttanasanao May need slight bend in the knees as the body continues to warm upTadasana with mudra in both handsSurya Namaskara C Modified – two roundso Inhale - Urdhva Hastasana May have slight back bend if it feels good in your bodyo Exhale – Uttanasanao Inhale – Step right foot back into low lungeo Exhale – Lower hips into lungeo Inhale – Rise to Anjaneyasana with mudra in both handso Exhale – Twist Hold for five breathso Inhale – Anjaneyasana with mudra in both handso Exhale – Adho Mukha Svanasanao Inhale – Planko Exhale – Astangasanao Inhale – Low Bhujangasanao Exhale – Adho Mukha Svanasanao Inhale – Step right foot forward into low lungeo Exhale – Lower hips into lungeo Inhale – Rise to Anjaneyasana with mudra in both handso Exhale – Twist Hold for five breathso Inhale – Anjaneyasana with mudra in both handso Exhale – Uttanasanao Inhale – Urdhva Hastasana May have slight back bend if it feels good in your bodyo Exhale – Tadasana with mudra in both handso Repeat on left sideTrikonasanao Right sideo Mudra in left hando Hold for five breathsVirabhadrasana 2o Right sideo Mudra in both handso Hold for five breaths13

Prasarita Padottanasanao Interlace fingers around big toeso Hold for five breathsParivrtta Ardha Prasarita Padottanasanao Twist right firsto Mudra in right hando Hold for five breathso Repeat with left twistTrikonasanao Left sideo Mudra in right hando Hold for five breathsVirabhadrasana 2o Left sideo Mudra in both handso Hold for five breathsPrasarita Padottanasanao Interlace fingers around big toeso Hold for five breathsTadasana with mudra in both handsAdho Mukha SvanasanaStep left foot forward to high lungeParsvakonasana with mudra in both handsParivrtta Parsvakonasanao May lift back foot if necessaryo Mudra in left handAdho Mukha SvanasanaStep right foot forward to high lungeParsvakonasana with mudra in both handsParivrtta Parsvakonasanao May lift back foot if necessaryo Mudra in right handAdho Mukha SvanasanaDandasanaMaricyasana 1o Right sideMaricyasana 3o Right sideo Mudra in left handDanadasanaMaricyasana 1o Left side14