WHAT ARE MUDRAS?
Mudras are said to have a direct link to our energy. By holding the hands in a certain way we can direct energy to parts of the body, change the flow of breath, release tension and shifts emotions (calming and energizing). Not everyone is tuned into this subtle energy. If that’s the case then the mudra can be held as an icon for what we are aiming to cultivate.
MUDRAS FOR ANXIETY AND TRAUMA
BHU MUDRA
CORE QUALITIES - Grounding, connecting with Earth’s energy
PRACTICE TIPS - Direct your fingers towards the floor and hold them at your sides or in front. touch the ground if you can. This can be practiced cross legged on the floor, seated in a chair or standing. Imagine your finger tips like grounding wires, directing any un-needed energy to Earth.
ADHI MUDRA
CORE QUALITIES - Stillness and grounding
PRACTICE TIPS - It is said that this is the gesture that babies hold in utero. Feel a sense of calm and coming home to your Self.
KAPOTA MUDRA
CORE QUALITIES - Inner peace, self-care and healing
PRACTICE TIPS - Kapota is a white dove. This gesture symbolizes the peaceful qualities of the dove. Imagine your heart light and free. This mudra can be practiced with any pose. It is most often used as an alternative to Anjali - Yoga’s most iconic mudra.
Hridaya MUDRA
CORE QUALITIES - Unconditional love, emotional balance
PRACTICE TIPS - Recognizing the divinity in ourselves and the world. Living with a sense of awe. Trusting and feeling supported by the Universe. This mudra can be used interchangeably with Kapota mudra.
Karuna MUDRA
CORE QUALITIES - Compassion and non-judgement
PRACTICE TIPS - Hold the gesture with the left hand facing your heart and right hand facing away. This mudra connects beautifully with a loving kindness meditation.
CHINMAYA MUDRA
CORE QUALITIES - Safety, security and trust, grounding
PRACTICE TIPS - Supports the first chakra reducing fear and anxiety. TIYT is doing preliminary research that shows this mudra has an effect on lengthening the breath which is essential for reducing anxiety. Hold this mudra during your breath practice.
GARUDA MUDRA
CORE QUALITIES - Courage, emotional balance/harmony
PRACTICE TIPS - Garuda is the mythical eagle in Hindu mythology. Eagle is a bird of prey that embodies steady focus, determination, courage and strength in the body and mind/emotions. It also symbolizes the importance of balancing effort and ease within the body and mind. It is very helpful for opening restriction of the voice and vocal cords helping you “find your voice”. Practice with Eagle pose.
PRANIDHANa MUDRA
CORE QUALITIES - Surrender or letting go
PRACTICE TIPS - It is important to remember that surrender is not passive. The truest gifts come from within, and are uncovered with devotion, patience and perseverance.
Pushpanjali MUDRA
CORE QUALITIES - Non-grasping (Aparigraha), calming, releasing attachment (to objects, people, beleifs), appreciation and acceptance (to counter over-control and grief).
PRACTICE TIPS - Hold the mudra so only the pinky and ring finger are touching (the image shows the middle finger closer than needed). rest your hands in your lap or gently away from your body as in a gesture of offering. There are many other mudras that have the hands held with the palms open to the sky. Generally with hands open and relaxed we cultivate a sense of calm letting go of all that no longer serves us.