Module - 4
Yoga mudra:
Yoga mudra is a subtle but most vital part of yoga because
it gives you the ability to direct the energy within the body
in different ways.
• Mudra literally means 'gesture'. Mudra expresses and
channelizes cosmic energy within the mind and body.
Five Groups of Yoga Mudras:
● Hasta (Hand Mudras)
● Mana (Head Mudras)
● Kaya (Postural Mudras)
● Bandha (Lock Mudras)
● Adhara (Perineal Mudras)
Hasta (Hand ) Mudras)
Mudras done using by hands are called Hasta Mudra.
Gyan Mudra: Concentration,memory
power, psychological disorders.
Pran Mudra:It improves immunity,
power of eyes and reduces eye related
diseases, vitamin deficiency and fatigue.
Apan-Vayu Mudra: cures gas trouble,
reduses acidity, medicine for BP,
headache,toothache
Shankh Mudra: Removes speech
disorders like stammering and stuttering,
for digestion system.
Mana (Head Mudras)
Mudras done by using eyes, ears, nose, tongue and lips are called
mana mudras
Examples:
Shambhavi Mudra: stress reduction
Shanmukhi Mudra: keep nerves and
muscles of face active
Kaki Mudra: bring calmness and coolness
into the body
Khechari Mudra: concentration and Focus
Nasikagra Mudra: for anger and mental
stress
Kaya (Postural
Kaya mudras are similar to asana practice when performed in
Mudras)
combination with simple mudras.
● Vipareeta karani Mudra:good for
thyroid and endocrine glands, blood
circulation towards head region.
● Pashinee Mudra:energizes nervous
system and good for spinal and back
muscles
● Yoga Mudra:mind and body
coordination, change the mood and
increase the vitality
● Manduki Mudra:harmonizes the
body’s energy flow, enhances the
mental clarity and focus.
Bandha (Lock Mudras)
Mudra described as a "body lock". Bandha literally means bond,
fetter, or "catching hold of". Maha Bandha ("the great lock")
combines all the other three bandhas, namely: ... Jalandhara
Bandha, tucking the chin close to the chest.
● Maha Mudra: to increase
concentration and self confidence.
● Maha bheda Mudra: strengthens the
back and shoulders.
● Maha vedha Mudra:activates
mooladhara chakra, activates
endocrine,pinealand pitutory gland.
Adhara (Perineal Mudras)
Adhara or Perineal mudra contains the involvement of the pelvic floor
area to stimulate the sacral chakra, which in turn harness sexual energy in
the body. These support mudras redirect the energy into the Pingala Nadi
(solar channel) of the body.
Ashwini Mudra:Cures all diseases of the
rectum and anus, awakening of kundalini
energy.
Vajroli / Sahajoli Mudra:improves the health of
urogenital system. It help rejuvenate the
digestive system.
Relaxation Techniques:
There are 3 types of relaxation techniques.
• Instant relaxation technique
• Quick relaxation technique
• Deep relaxation technique
1. Instant relaxation technique:
What is Instant Relaxation Technique (IRT) ?
• IRT is very effective if you have no time to relax, it takes only 1 to 2 minutes
to relax the body. you can do 4-5 times or more in a day.
It is typically done in Shavasana (corpse pose), lying down but it also can
be done sitting on a chair. It involves voluntarily tightening all the parts of
the body, start from toes to head and releasing instantly (collapse the whole
body),thus creating a burst of blood flow and energy throughout the entire
body . This produces the effect of instant relaxation by quickly releasing
energy blocks and revitalizing the entire body.
Then RELAX for a moment, observe the entire body.
After that you can chant AUM from 7 to 11 rounds, either loud or chant in
your mind if you are doing outside.
This practice can be done any time, any where (at home, office, school,
library, or while traveling), but not with full stomach.
2. Quick relaxation technique:
• Quick Relaxation Technique (QRT)
• Quick Relaxation Technique take minimum 3-5 minutes or more, depends how
much time you have. It brings relaxation through deep awareness and regulation
of the breath at the abdomen. Deep abdominal breathing is very effective in
calming an agitated mind.
• QRT can be done in Shavasana (corpse pose) , lying down or sitting on the chair.
• How to do QRT?
Lie down or sit on the chair. Start observing the movements of abdominal
muscles going up and down as you breath in and out normally. Observe this about
5-7 cycles.
• abdomen is bulging up, while exhaling abdomen is sinking down close to your
spine, feel how your breath and belly are well synchronized. Observe this about 5-
7 cycles again.
• As you inhale deeply and slowly, energize the whole body and feel the lightness. As
you exhale release the tension and collapse all the muscles, enjoy the beautiful
moment and relax completely. Observe this about 5-7 cycles [Link] A sound
(A-kara) during exhalation.
• Open your eyes with a few blinks when you are ready.
3. Deep relaxation technique:
• DRT takes about 10 to 20 minutes. It allow the practitioner to develop the
skill of bringing awareness and letting [Link] practice also allows one to
transcend the mind and connect with their inner true nature, the source of
wisdom and intuition in everyone.
• How to do?
• DRT can be done in Shavasana (corpse pose) lying down or sitting on a chair.
First make yourself comfortable and relax completely.
• With full awareness, mindfully scanning your entire body from toes to head
and giving gentle mental suggestion to relax each and every part of the
body one by one. Be aware of comfort and discomfort of each part of the
body parts.
• Now move your awareness from tip of the toes till waist region part by part.
Totally relax the lower part of the body and then chant A sound (A-kara),
once or twice and feel the vibration in the lower part of the body.
• Then bring your awareness to the abdominal region (visualize all the vital organs
into your belly and chest are) and move to neck area part by part, including your
back and both hands. Totally relax the middle part of the body and then chant U
sound (U-kara), once or twice and feel the vibration mostly in the middle part of
the body.
• Now, slowly move to the head region and bringing your awareness on each part of
your head region. Completely relax the head region and then chant M sound (M-
kara), once or twice and feel the vibration in your head region mostly.
• Finally, observe your entire body from toes to head and relax, chant AUM together
in a single breath, once or twice and feel the resonance throughout the body.
• Slowly, come out of the body consciousness.
• Now use your visualization power to imagine the vast beautiful sky and expend
your awareness as vast as you can and merge yourself into the blue sky. Enjoy the
infinite bliss, the blissful state of silence and all the pervasive awareness.
• Slowly bring yourself to body consciousness and Chant “AUM” 3 to 5 rounds. Feel
the resonance throughout the body, the soothing and massaging effect from toes
to head, lightness, alertness, and movement of energy throughout the body.
THANK YOU