Yoga Mudra, a profound gesture practiced in various seated poses, offers numerous physical and mental benefits. It is traditionally performed in Padmasana (Lotus Pose), but can also be practiced in Ardha Padmasana (Half Lotus Pose) or Sukhasana (Easy Pose). If these are challenging, sitting in Vajrasana (Thunderbolt Pose) is also an option.
Position of Readiness:
- Choose Your Pose:
- Padmasana (Lotus Pose)
- Ardha Padmasana (Half Lotus Pose)
- Sukhasana (Easy Pose)
- Vajrasana (Thunderbolt Pose)
Steps to Practice Yoga Mudra:
- Prepare Your Hands:
- After seating yourself in the chosen pose, bring both hands behind your back.
- Grab the wrist of one hand with the other hand.
- Make a fist with the hand that is being grabbed.
- Keep the hands loose and let them rest on the back.
- Maintain Your Posture:
- Keep your spine straight.
- Look forward, keeping the neck and head upright.
- Begin the Bend:
- Exhale slowly while lowering your head until your forehead touches the ground.
- Synchronize your exhaling with the bending of your upper body toward the ground.
- Lower your head only as far as it can comfortably go. If possible, touch the ground with your forehead.
- Complete the exhalation by the time your forehead touches the ground.
- Hold your breath in this position.
- Raise the Hands:
- Tighten your hands and gradually raise them (still in a grabbed form) upwards as high as possible without excessive strain.
- Stay in this position for 6 to 8 seconds.
- Ensure your buttocks remain on the ground during the practice.
- If you can easily touch the ground with your forehead, gradually try to touch the ground with your nose and chin.
- Return to the Initial Position:
- Start inhaling while lowering your hands and gradually return to the earlier pose.
- Loosen your hands and relax your body.
- Rest for 6 to 8 seconds.
- After resting, repeat the process for a few more rounds.
Daily Practice:
- Week 1:
- Start with two rounds daily.
- Week 2:
- Increase to four rounds.
Benefits of Yoga Mudra:
- Respiratory Health:
- "Yoga Mudra has a curative and corrective effect for asthmatics."
- Stimulates the lungs and their bronchial branches effectively.
- The reverse conditioning of the upper body promotes upward blood flow, massaging the veins of the lower bronchioles, helping restore the lungs' normal health and functioning.
- Spinal Health:
- Corrects spinal disorders.
- Digestive Health:
- "Removes gastric troubles and constipation."
- Strengthens the digestive system.
- Sexual Health:
- Enhances sexual potentiality.
Experience the Healing Power of Yoga Mudra!
Also see: Yoga Mudra for additional insights and advanced techniques.