Most people associate yoga with a
person sitting in the lotus position, hands on their knees with their
forefinger and thumb touching. This positioning of the fingers is called
“Mudra” and just like pressure points, this technique can affect our
physical and emotional states.
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Mudras have been known in the East
for thousands of years, not only in meditation or yoga, but also as part
of the treatment for various physical and mental ailments. At times,
people put their fingers in the mudra position without even knowing it.
There are hundreds of mudra variations, which include your head, hands
and body, each one helping with different ailments. This list will show
you the 10 easiest mudras that you can perform everywhere and at any
time - simply choose the one that corresponds to your problem and stick
to it for a few days, until you feel better.
Please note that there is no need to
apply pressure on your fingers. Perform these exercises with both hands
simultaneously, preferably while sitting down.
1. Gyan Mudra (Knowledge) |
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The tip of your forefinger touches the tip of the thumb while the rest of the fingers remain straight.
Targets: This mudra
stimulates the pituitary gland, which controls your metabolism, as well
as your sleep cycles. Gyan helps improve your memory, prevents insomnia,
provides clarity of mind and can help in preventing dementia.
Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
2. Prithvi Mudra (Earth) |
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The tip of the thumb touches the tip of your ring finger while the rest of the fingers remain straight.
Targets: Prithvi
helps you with physical and mental weaknesses, prevents chronic
lethargy, provides an energy boost and reduces the symptoms of
osteoporosis. Other benefits include prevention of dryness of the skin,
rashes, aging, hair loss, and even stomach ulcers.
Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
3. Varuna Mudra (Water) |
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The tip of the pinky touches the tip of the thumb while the rest of the fingers remain straight.
Targets: Varuna
helps balance your mental state, as well as your bodily fluids (it
prevents dryness of the eyes, mouth, digestive system and skin). This
mudra also aids in stopping cramps and constipation, as well as
regulates the menstrual cycle and other hormonal irregularities in
women. On top of all of these benefits, it can prevent joint
degradation, anemia, and even may improve your sense of taste.
Perform for 45 minutes every day, or for 15 minutes 3 times a day. Avoid if you’re dealing with excess water retention.
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| 4. Vayu Mudra (Air) |
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The thumb holds the forefinger down while the rest of the fingers remain straight.
Targets: Vayu helps
reduce stress and anxiety, as well as the intensity of your voice. It
aids in decision making and impatience, shyness, unease, the hiccups,
cramps, dizziness, and even Parkinson’s symptoms.
Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
5. Shunya Mudra (Emptiness) |
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The thumb holds the middle finger down while the rest of the fingers remain straight.
Targets: Shunya is
effective in cases of earaches and serves as a confidence booster. This
position also prevents a feeling of emptiness, tinnitus, and even
vertigo.
In cases of severe earaches, vertigo
or numbness of a limb, perform this mudra until the problem is solved.
Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
Note that experts recommend stopping once the problem is over.
6. Surya Mudra (Sun) |
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The thumb holds the ring finger down while the rest of the fingers remain straight.
Targets: This mudra
helps reactivate the thyroid, lose weight and revitalize the digestive
system. It also aids in reducing stress and anxiety while keeping you
focused on your goals. Another benefit of the Surya is in keeping you
warm if you’re suffering from chills.
Perform for 30-45 minutes every day,
or for 10-15 minutes 3 times a day. Pay attention to your body
temperature while in this position, and stop once your body starts to
get too warm.
7. Prana Mudra (Life) |
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The tips of the ring finger and pinky touch your thumb while the rest of the fingers remain straight.
Targets: Prana helps
strengthen your mind and can boost your motivation. It also improves
your eyesight, reduces tiredness and depression, and boosts the immune
system.
Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
8. Apana Mudra (Digestion) |
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The middle and ring fingers are held by the thumb.
Targets: Apana helps
regulate your kidneys and intestines, thus aiding in cleaning your body
from toxins and preventing constipation. Other benefits are the
prevention of nausea and vomiting, as well as a burning sensation while
urinating. This position is particularly useful for diabetics as it
regulates blood glucose levels.
Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
9. Apana Vayu Mudra (Heart) |
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The forefinger touches the base of
the thumb while the middle and ring fingers are held by the thumb. The
pinky remains straight.
Targets: Apana Vayu helps prevent heart diseases and other heart-related problems. In addition, it prevents gases and heartburn.
Perform for 30-45 minutes every day,
or for 10-15 minutes 3 times a day. If you’ve experienced heart problems
in the past, it is particularly recommended to practice this position
daily.
10. Linga Mudra (Heat) |
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Interlock your fingers while keeping
the left thumb straight. Wrap the left thumb with your forefinger and
right thumb, both of which should touch.
Targets: Linga helps
increase body temperature and reduces phlegm and congestion. It
strengthens the lungs and is particularly effective in cases of a cold,
flu, sinus infections and asthma. It is also known to aid in men’s
sexual virility.
It is recommended that you do not practice this mudra regularly, but rather only when you’re sick. Once the symptoms are gone, stop practicing it.
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