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Yoga Samay
The term "Samay" in sanskrit means time. Yoga takes you into the present moment, the only place where life exists.

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Suryodhayam
(Sun Rise)

Mudras

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The word "Mudra" means energy seal. These mudras are physical actions that directly effect universal energy /
pranic energy within the body. These are used in three fields :
1. Dance (to express the feelings and emotions)

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2. Rituals (in performing certain worships)

3. Hatha yoga (to help in stabilizing the mind)

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According to the science of mudra, the 5 fingers of the hand represent to the 5 natural elements. There are
The thumb finger indicates Fire / Agni

Meditation
Relaxation Music

The middle finger indicates Space / Akash

The ring finger indicates Earth / Prithvi
The little finger indicates Water / Jal

Pranayama
Anulom Vilom
Pranayama / Alternate
Nostril Breathing
Bhastrika Pranayama /
Bellows Breathing
Bhramari Pranayama
KapalBhati Pranayama /
Breathe of Fire
Shitali Pranayama
Ujjayi Pranayama /
Victorious Breathe

Imbalance of these elements disorders the immunity system and it causes disease. These natural elements can
be made up by connecting one part of the body with another through mudras. So, continuous practice of the
mudras will create minute changes in the body using pulse centers on parts of the hands, which trigger certain
healing processes within the corresponding body part. Therefore, as a result the disease caused by the
imbalance is cured.
Things to remember, before doing mudras :

other mudras can be practiced at all times while sitting, lying, standing, walking and even talking.
2. Keep your back up right position with your eyes closed.

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Improves digestion (4)

Reduces the tension (3)

Relieving Back pain (3)
Removes constipation (3)
Decrease menstrual problems
(2)

5. Mudra can be practice for 5 minutes each. For best results, can do for 30 to 45 minutes.

Improves postures (2)

8. Initially, start breathing(In and out) with 7 cycles and follow expansion and contraction of your body.

7. Ensure hands should be kept closely with your body without gap like a garland.
while regular practice can do 9 to 12 cycles.
9. Breathing should be smooth, continuous and relaxing.

Increases lungs capacity (2)

Brings awareness (1)
Gas-trouble (1)
Healthy Juices (1)
Improves height (1)

Dandasana / Staff Pose

Marjariasana / Cat - Cow

Pose

Carrot Juice for Healthy

Digestion

4. Try to do mudras using with both hands.

Balasana / Child Pose

Gomukhasana / Cow Face Pose

Beetroot Juice for healthy

body cleanse

3. Keep both hands on your thighs with palms facing up/ down.

Asanas

Dhanurasana / Bow
Pose

Apple Juice for Anti-aging

Increases flexibility (4)

1. The first 5 mudras can do in vajrasana (Chair may be used to people who cannot sit on the floor) and

6. While doing, have a smile on your face.

Bhujangasana / Cobra
pose

Vegetable Juice

The index finger indicates Air / Vayu

Some of the important mudras are discussed below :

Chin Mudra (Gesture of Consciousness) : Place the thumb nail in to the index nail. Letting the rest of the
fingers are extended. The hands are placed palms facing down on the thighs while sitting in Diamond pose /

Reduce Diabetes (1)

Reduce Kidney Problems (1)

Vajrasana. Slow rhythmic breathing in a 4:3:6:3 ratio (Inhale : 4, keeping air inside : 3, Exhale : 6, Keeping belly

Reduces the stomach fat (1)

empty without air : 3). Repeat this cycle for 7 times.

Rules for effective yoga (1)

Advantages :

Tips to control hair fall (1)

Navasana / Boat Pose

It makes prana flow in the pelvis and in the legs

Parivartita Chakrasana /
Lateral Bending Pose

Reduces headache

Shalabhasana / Locust
Pose

If you practice regularly, anger will go down

It controls the infatuation

Yoga Asanas for High Blood

Pressure (1)

Surya Namaskar - 9
Vinyasa

Reduces mentally stressed out in the evening as too many thoughts in the mind

Yoga Asanas for Hips (1)

Tadasana / Mountain
Pose

Reduces the ego

Removes the congestion

Yoga Asanas for Hair Fall (1)

Yoga Asanas for Hamstrings
(1)

Keeps the mind in balance

Tadasana with finger lock

/ The palm Tree Pose
Ustrasana / Camel Pose
Vajrasana / Thunderbolt
Pose

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Chinmaya Mudra (Gesture of Awareness) : Curling the fingers down into the palm, forming a fist, then
pressing the tip of the index finger to the tip of the thumb, with the middle finger touching the non-folded part of
the index finger and palms facing down. This mudra can be practice in a Diamond pose / Vajrasana. Slow
rhythmic breathing in a 4:3:6:3 ratio (Inhalation : 4, keeping air inside : 3, Exhalation : 6, Keeping belly empty
without air : 3). Repeat this cycle for 7 times.
Advantages :

It supplies life energy to torso (belly button to throat)

Adi Mudra (Gesture of primal/ first) : Make a light fist with the hands by curling the 4 fingers around the thumb
finger. The hands are placed palms facing down on the thighs while sitting in Diamond pose / Vajrasana. Slow
rhythmic breathing in a 4:3:6:3 ratio (Inhale : 4, keeping air inside : 3, Exhale : 6, Keeping belly empty without
air : 3). Repeat this cycle for 7 times.
Advantages :
Increases the vital capacity of the lungs
It helps the organs to function actively
Increases oxygen flows to the throat and head area
It quiets the nervous system

Meru Dhanda Mudra (Gesture of spinal cord) : Thumb straight like thumbs up and other fingers
folded touching the centre of the palm. Sit erect in vajrasana and keeping face calm and relax. Sit in a
comfortable Diamond pose. Slow rhythmic breathing in a 4:3:6:3 ratio (Inhale : 4, keeping air inside : 3, Exhale
: 6, Keeping belly empty without air : 3). Repeat this cycle for 7 times.
Advantages :
All spinal problems will cure
Sympathetic nervous system controls all the organs
The entire system is energized and stress level gets to zero

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Poorna Mudra (Gesture of spiritual) : The fingers wrapped around the thumbs and the knuckles of both hands
pressed together. The hands are then lightly pressed against the pubic bone. Sit in a comfortable Diamond
pose. Slow rhythmic breathing in a 4:3:6:3 ratio (Inhale : 4, keeping air inside : 3, Exhale : 6, Keeping belly
empty without air : 3). Repeat this cycle for 7 times.
Advantages :
Helps to stimulate a full breathe
In this mudra, the life force occurs to the whole body

Douthi :
1. Sit in a Vajrasana with back straight
2. Blow the air forcefully to empty the stomach and simultaneously bend forward until forehead reaches the
floor. (Some people may not touch the ground, but it's fine do as much as you can).
3. After breathe out, can hold the breathe for 3 to 4 sec and come back to centre while breathe in.
4. Repeat this process for 9 times
Note: It can only practice, after finishing above the mudras.
Gyan Mudra (Gesture of Knowledge) : Join the tip of index and thumb fingers, with the other three fingers
together and stretched out. This is similar to chin mudra. In gyan mudra, palms facing upwards and in chin
mudra facing downwards.
Duration : Can practice it at anytime.
Advantages :
Enhances concentration.
Prevents insomnia.
Sharpens the brain.
Increases memory power
Cures all psychological disorders like mental, hysteria, anger and depression

Prana Mudra (Gesture of Life) : Join the tip of thumb with the tip of little and ring fingers. Keeping other 2
fingers straight.
Duration : Practice it anytime.
Advantages :
Improves the power of eyes and reduces eye related diseases
Helps in pumping the life energy into the body
Improves immunity
Reduces the clamps in blood vessels.
Removes the vitamin deficiency and fatigue

Apana Mudra (Gesture of Digestion) : Bend the middle and ring fingers and press with the thumb finger. while
the other 2 fingers are extended.

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Duration : Can practice up to 45 minutes.

Advantages :
Helps to excreting the normal waste regularly
Regulates diabetes
Helps when urine is obstructed, reduces constipation and piles

Surya Mudra (Gesture of Sun) : Bend the ring finger and press it with the thumb finger.
Duration : Practice it for 5 to 15 minutes.
Advantages :
Reduces anxiety
Corrects indigestion problems
Reduces weight of your body
Reduces cholesterol in the body
It sharpens the centre in thyroid glands

Apana Vayu Mudra or Hridaya Mudra (Gesture of Heart) : Bend the middle and ring finger and press with the
thumb finger and other 2 fingers are extended.
Duration : Heart and HBP patients should practice 15 to 20 minutes daily for best results.
Advantages :
Regulates excretory system
It redeems gastric trouble
Strengthens the heart and regularizes palpitation

Linga Mudra (Gesture of Heat and Energy) : Interlock the fingers of both the hands and keep the thumb of the
left hand vertically extended and encircle it with the thumb and index finger of the right hand.
Duration : Can be practiced 5 to 10 minutes. If overly practiced, can cause sweating. Those who are suffering
with very cool body. This mudra can help.
Advantages :
Cures severe cold, cough and bronchial infection
Invigorates the body
It generates heat in the body
Stops production of phlegm and gives power of lungs

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Vayu Mudra (Gesture of Air) : Keep the index finger on the base of the corresponding thumb finger and press
it with thumb. Keeping rest of the fingers together.
Duration : practice regularly 30 to 45 minutes. For best results, practice 2 to 3 months.
Advantages :
It is useful for cervical spondilytis, paralysis to face and catching of nerve in neck
Reduces body pains, joint pains and joint swelling
It corrects the disorder of gas in the stomach
Cures gout, rheumatism, arthritis, parkinsons disease and paralysis without any medicine
It prevents all the diseases that occur due to the imbalance of the air

Shunya Mudra (Gesture of Emptiness) : Press the middle finger on the base of the thumb. keep the other 3
fingers stretched.
Duration : Can practice up to 30 minutes regularly until the disease is cured.
Advantages :
Reduces head rotation
Reduces the dullness in the body
Useful for the deaf and mentally challenged, but not for inborn ones
Relieves an earache within 4 to 5 minutes

Prithvi Mudra (Gesture of Earth) : Tip of the ring touches the tip of the thumb, with the other 3 fingers
together and straight.
Duration : Practice it anytime.
Advantages :
Reduces skin diseases and makes the skin to glow
Reduces all physical weakness
Increase the weight for weak people
Makes the body active by keeping it healthy
Increases the spirituality inside of the mind

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Varuna Mudra (Gesture of water) : Tip of the little finger touches the tip of the thumb, with the rest of three
fingers stretched out.
Duration : can practice at anytime.
Advantages :
It balances the water content
It prevents all diseases which come due to lack of water
Reduces skin allergies
Retains clarity in blood by balancing water content in the body
Prevents the pains of gastroenteritis and muscle shrinkage
Gives freshness to the body

Healing Touch Therapy :

Hand and Leg are the organs of your body have their sensory touches, if you massage these points
you will find relief from aches and pains.
Duration : can practice at anytime.

Note : After practicing mudras, can press these points for more beneficial.

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3 comments:
prabhu said...
Many pranams for providing useful information.
25/5/14 5:19 PM

bhanu prakash said...

Thanku.. God bless author..
1/7/14 12:43 AM

samatha said...
Its very helpful.thank u so much
23/11/14 6:01 PM
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