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Mudrā and Bandha
Mudrā means a gesture or a seal. In Hatha Yoga the most commonly used Mudrā is Hasta Mudrā (hand gestures). In addition to Mudrā, there are three Bandhas (lock) which are used for advanced Prānāyāma.
When practiced regularly Mudrās and Bandhas helps us lock and seal the flow of prana (vital energy) in our body, and awaken the kuṇḍalinī (the potential psychic energy). The Bandhas should be practiced in the presence of qualified teachers only.
Bandha
Jālandhara Bandha
Jālandhara Bandha is chin lock. To start with- sit in a comfortable position with hands in Chin Mudrā (or any other preferred Mudrā). Place the tongue against the roof of the mouth and slightly slide the tongue back. Along with this, press the chin firmly against the chest. Practice Jālandhara Bandha is to be applied only during the retention of breath while practicing Prānāyāma. This helps to give an upward pull-on spinal cord along with nerve center which in turn work on the brain.
Mūla Bandha
Mūla Bandha is anal lock. It takes daily practice to apply Mūla Bandha, please do not rush though the practice. To start with- sit in any comfortable posture. By force, contract the anal sphincter, along with contraction of sphincter muscles, contract the abdominal muscles to unite the apāna (the force required for ejection of urine, etc.; reproduction) with prāna (the forced required for respiration). Once the Bandha is naturally released, re-apply.
Uddiyana Bandha
To start with- Uddiyana Bandha can be practiced while sitting or standing, placing your hands firmly on the thighs, legs apart, and bend the trunk little forward. With long and forcible exhalation, empty the lungs. Draw the intestines and the navel up towards the back, so the abdomen is resting against the back of the body high in the thoracic cavity.
Mudrā
Chin Mudrā
Method:
1. Touch the tip of your index finger and thumb to each other and keep your rest of the three fingers straight.
2. Place the hand on the knees, palm facing upwards.
Benefits: Improves concentration, sharpen awareness.
Dhyana Mudrā
Method:
1. Rest your left hand on your right hand.
2. Bring the tips of your thumbs together and palms facing upwards.
Benefits: Deepens concentration. Lord Buddha is pictured sitting under bodhi tree in Dhyan Mudrā.
Vayu Mudrā
Method:
1. Fold your index figure to the base of the thumb.
2. Leave your rest of the three fingers straight.
Benefits: Relieves stress and helps to reduce skin infections.
Shuni Mudrā
Method:
1. Bend the middle finger and bring it to contact with the thumb tip.
Benefits: Strengthens bones, reduces chances of heart disease.
Ganesha Mudrā
Method:
1. Raise the left hand to chest height with palm facing outward and position the right hand's palm in front of the left hand in a similar way.
2. Interlock the fingers both hands.
Gently pull the hands in opposite directions, feeling a slight pressure in your shoulders.
After some time, release the tension and return to the relaxed clasped position.
Benefits: Enhances metabolism, promotes self-confidence, works wonders with neck and shoulder discomfort.
Viṣṇu Mudrā
Method:
1. Curl the first two fingers (index finger and middle finger) to the base your thumb.
2. Remaining fingers of the right hand will remain extended (ring finger, little finger, & thumb).
Benefits: Helps to balances the mind. Also relieves stress, anger and gives clarity to thoughts.
Bhairava Mudrā
Method:
1. Place the right hand over your left hand so the back of the four fingers rest on the left palm.
2. Also practice this with your left hand on top.
Benefits: Balance energies and doshas, stimulate prāṇa.
Apana Mudrā
Method:
1. Touch the tip of the ring and middle finger to the thumb, keeping the index and little finger extended and palm facing up.
Benefits: Strengthens immunity, digestion and pelvic organs.
Añjali Mudrā
Method:
1. Join your palms in front of the chest by pressing the palms together and fingers firmly touching each other.
2. Also known as Namaste Position.
Benefits: Reduces stress and anxiety. Brings focus to reach to the meditative state.