Ready to try some mudras?
Here are three simple mudras that you can practice to enhance your wellbeing.
1. Improve concentration in meditation with Chin Mudra
Chin mudra is a classic meditation mudra. Placing the tip of the thumb and index finger together while lengthening out the remaining three fingers is excellent for increasing concentration and raising energy levels. Try practicing Chin Mudra in Vrksasana (Tree Pose) to help you focus on maintaining steady balance.
2. Rise above your troubles with Padma Mudra
Padma (Lotus) Mudra behaves exactly like its namesake, the lotus flower. Just as the lotus flower rises up out of mud, so Padma Mudra helps you rise above the murky emotions of attachment, desire and fear to emerge pure and peaceful into the light. Start by bringing your palms together in ‘prayer position’ (Anjali Mudra). Keep the heels of your hands, thumbs and little fingers touching as you spread out all of your fingers and draw them out and away from one another.
You can experiment with practicing Padma Mudra when you do Virabhadrasana 1 (Warrior 1). Step one foot back, keeping your hips squared to the front of your mat. Instead of raising the arms, bring your hands into Padma Mudra at the heart centre. Breathe into your heart as you hold the pose, bringing peace and purity to your experience of Warrior 1.
3. Pushan Mudra for heathy digestion
According to Ayurveda, yoga’s sister science, good health begins in the gut. When your digestion is strong, your body stays healthy. If you experience constipation or bloating, Pushan Mudra can help to regulate the digestion and elimination. Unlike most mudras, the gesture for Pushan Mudra is different on each hand. The right hand makes a ‘receptive’ gesture while the left hand is held in a position that corresponds to elimination.
Right hand: Bring the tips of the ring and little fingers to touch the tip of the thumb. The index and middle fingers are held straight out.
Left hand: Bring the tips of the middle and ring fingers to the tip of the thumb. The index and little fingers both lengthen out.
To kick-start sluggish digestion, try performing Pushan Mudra while sitting in Hero pose (Virasana). Kneel down with your knees together, ankles apart and the fronts of the feet down on the floor. Sit back onto the floor between your feet or, if this is too strong for your knees or ankles, place a block or cushion between your feet and sit back onto that. Virasana is well known for supporting healthy digestion and, when paired with Pushan Mudra, you'll have a powerful tool for creating gut-health at your fingertips.
Discover more Mudras
Discover more healing mudras in a short video with Yoga Therapist Nikola Ellis.
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About the author: Nikola Ellis MCAP, C-IAYT
Nikola Ellis, founder of Adore Yoga
Nikola Ellis is the founder of Adore Yoga in Mosman, Sydney. She is a senior yoga therapist, counsellor and teacher trainer. Nikola conducts regular trainings that help people of all ages, shapes and abilities enjoy the benefits of yoga and meditation, including Yoga and Meditation Teacher Trainings in Australia, Bali and India. Nikola has a Masters degree in Counselling and Psychotherapy and specialises in Yoga Therapy for eating disorders, anxiety, panic disorders and auto-immune disease. Contact Nikola at www.adoreyoga.com.