Mudras and bandhas. Execution technique. Description of Yoni mudra

In general, there are different “mudras” in yoga:

• Hasta mudras - finger gestures;
• Mana mudras - special positions of the head and eyes (for example, Shambhavi mudra);
• Kaya mudra - when the whole body is involved in the “gesture” (for example, Viparita Karani mudra);
• This also includes Bandhas (“mudras” performed in parallel with the compression of certain muscles; for example, Mula Bandha, Maha Bheda - these are both mudras and bandhas);
• And Adhara mudras (mudras performed by squeezing only internal, most often intimate, muscles - for example, Ashvini mudra).

Here is some interesting information that expands our horizons in the practices of hatha yoga.

And now, to the point - that is, to practice!

10 most important and simple hasta mudras (finger gestures) of classical yoga:

1. Anjali mudra (“Namaste”)- Place your palms together in front of your chest (thumb knuckles touching the center of your chest). This gesture balances energies and awakens the Anahata chakra (heart psychoenergetic center) - this is important and useful to do both at the beginning and at the end of the lesson. This is the meaning of performing mudra “for yourself”. And in communication with other people, this gesture means “Welcome to the Divine in you” - this is a gesture of yogic greeting (and farewell). Can be used when meeting with a Yoga Master and among each other. The folding of hands at forehead level (activation of Ajna) and above the crown (activation of Sahasrara) is also possible, but in society it is almost never used (you can try it as meditation). While performing this mudra, you can close your eyes. On the physical plane, mudra can help fight anger, irritability, high blood pressure, and chronic heart disease.
2. Jnana Mudra (“Gesture of Knowledge”)- connect the pads of the thumb and index fingers (or press the tip of the index finger to the base of the thumb, making a “ring”), place your hands on your knees or thighs, palms down. This hand position is ideal for meditation. If you feel drowsy or sad in this position, see below. If the mudra is performed with one (right) hand, then the palm is raised to the level of the center of the chest. Mudra can help fight high blood pressure, inability to concentrate, laziness, and resentment.
3. Chin Mudra (“Gesture of Knowledge”)- the same as Jnana mudra, but hands with palms up. More suitable for those who strive to “Open the Heart”, overcome some constraint in communication, or people prone to depression and sadness. It can help treat any disease and speed up the healing process, and also act as a general strengthening “supplement”!
4. Shanmukhi Mudra ("Locking the Seven Gates")— taking a deep breath, while holding, close the ears with the thumbs of both hands, the eyes (eyelids) with the index fingers, the nose (nostrils) with the middle fingers, the mouth (both lips) with the ring and little fingers, and do Mula Bandha. We don't press hard with our fingers, just lightly. When you need to inhale, tear off your middle fingers, inhale (Full Yogic) and again pinch your nose. Mudra meditation (cannot be combined with other techniques, done separately). Can accelerate healing (due to the property of accumulation, saving personal energy).
5. Bhuchari mudra- the most effective meditation at the tip of the little finger. . Awakens the Sahasrara chakra. Independent, separate practice. Promotes concentration and relieves stress.
6. Yoni Mudra (“Gesture of the Womb”)- connect the pads of the thumb and index fingers, intertwine the rest, then extend the thumbs and index fingers away from each other, lower and relax your hands, holding the mudra. Balances the functioning of the cerebral hemispheres, helps preserve energy. The female womb has enormous energy potential, because... gives birth to a person - one of the interpretations of the name. A good mudra for reflecting on yoga texts and listening to yoga lectures. Calms.
7. Bhairava mudra (“Gesture of the Frightening Shiva”)— sitting in a comfortable meditative position, we join our palms and place them on our thighs: the leading hand (the one you write is usually the right) on top. The tips of the thumbs can be joined. Read more. The mudra is suitable for meditation (men and women). It has an invigorating effect (with caution - with high blood pressure, nervousness, do not do it at night, if you have problems falling asleep).
8. Hridaya Mudra (“Gesture of the Heart”)- twist the index finger under the base of the thumb, connect the ends of the thumb, middle and ring fingers, the little finger is set aside. Helps to awaken spontaneous, causeless joy, to enter a state of baseless, pointless meditation. Sometimes this mudra is used for heart diseases (and even during acute attacks!), but at the same time, “Hridaya” or “Heart” in yoga means a state of deep meditation (Samadhi), which is not directly related to the physical heart, and in which a person feels like the “Heart of the whole world.” This is the purpose of performing this mudra.
9. Pankaj Mudra (Lotus Gesture)- pressing your palms to your chest, connect the bases of your wrists, fan out your fingers, like the petals of a fully awakened flower. The action is similar to Hridaya mudra. Easy to perform, beautiful and joy-giving mudra. Ideal for singing bhajans, mantras, and for starting and ending yoga classes (analogous to “Namaste”). The mudra is good for depression, sadness, and “dark days”; It can be recommended for the elderly, during menopause, and during adolescence. Useful for everyone who works (non-conflictively) with people: it awakens compassion.
10. Prana Mudra ("Gesture of Energy")- connect the pads of the thumb, ring and little fingers, index and middle - straightened (on both hands). This is a gesture to gain energy, to increase vitality. Used for laziness, drowsiness, loss of strength, ailments (not related to high blood pressure). Awakens the lower chakras - there is no need to abuse it. If you have high blood pressure, it is better to avoid it (use Chin Mudra instead, it acts more gently).

How to practice these and other mudras? Very simple! You need to sit in any meditative pose (for example, in Siddha Yoga Asana, Sukhasana, Vajrasana, etc.) and hold this special position of your fingers for 3-10 minutes, 1-4 times during the day.

Tips for classes:

• If mudras are done as an independent practice, they can be combined with the practice of affirmations;
• It is not recommended to experiment unnecessarily and without the advice of an expert with the hasta mudras of Udana, Apana, primary elements, mudras of invoking deities, etc., and also never “change” the mudra as it seems correct and do not combine mudras to your taste, this may have negative effects;
• If practicing mudras distracts you from doing other exercises: meditation, pranayamas, then do them separately for now;
• It is better to place mudras in a lesson after asanas, Shavasana and pranayamas, but before the main meditation.

You can enhance the effect of any mudra by doing (deep and very slow, silent) breathing, as well as holding or pulsating Mula Bandha:

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In ancient India, yogis practiced finger exercises. These gestures, despite their apparent simplicity, are striking in their results. With their help, people acquire the protection of the gods, improve their health, raise their level of well-being, and also attract love into their lives. These gestures have a special name - mudras.

In this article

How do mudras work to attract love and happiness?

Mudras are associated with human energies: physical, mental, emotional and other, more subtle substances. Also, through these finger combinations you can regulate the balance of the elements in the body: Fire, Air, Earth, Water and Ether.

Using mudras, you can tune the energy system to a specific vibration frequency. Then the cosmic Law of Similarity comes into force, which states that in the spiritual world there is a force of attraction between similar vibrations. For example, if anger and envy live inside a person, he will be surrounded by ill-wishers and envious people. But if you change the internal content, then the person’s environment will change. It is on this principle that the work of mudras is built to attract love and happiness.

Of course, an internal mood for love can be achieved through an effort of will, working at the level of thoughts and emotions. For a while, your thoughts will come into order, and you will feel harmony and joy within yourself. But human emotions are extremely unstable, so any unpleasant situation can destroy the fragile illusion of happiness.

Working with mudras does not require training the mind and strong will to curb emotions. Mudras directly control the flows of energy responsible for the internal state of a person. Often the cause of failures in the sphere of love are energy blocks that interfere with the full functioning of the chakras that affect sexuality, communication and the expression of sympathy.

Performing mudras will help correct the movement of energies and activate the circuits responsible for inner beauty. Women will awaken their feminine side, men will gain confidence and natural magnetism. You will notice that others are interested in you, and over time you will attract the person with whom you will connect your destiny.

Tradition recommends doing love mudras 2 times a day and spending 10 minutes on them. The best time to practice is morning and evening. To study, you need a quiet place so that you are completely alone there. Most recommended mudras are performed while seated, but as you gain skill, you can practice these ancient gestures while standing, walking while walking, or even lying in bed before going to bed.

Start from a sitting position, observing one mandatory condition - keep your back absolutely straight. It is highly desirable to be able to relax, this will increase the effectiveness of meditation. If the mudra is static (does not involve movements of the hands), then the eyes can be closed. Try to keep your breathing deep and even.

During meditation, it is important to focus on your desires. They must come from the depths of the soul. We often confuse our true needs with the ideas dictated by our environment. For example, a woman may be told that she should have gotten married a long time ago, but other people’s advice does not always lead to a happy life. It’s better to look into your heart and then you will find out what your soul asks for. If you feel a powerful response in the form of a surge of energy, then it is worth acting for such a goal. If the soul’s reaction is indifferent, then do not waste time on such “desires”.

Practice the appropriate mudra regularly, without missing a single day. Wait for tangible results.

This video presents a simple mudra to attract the love and attention of the opposite sex:

Mudra that attracts love

A person suffering from loneliness can use the mudra described below. The gesture is also suitable if there is emptiness in your heart, but you want love to settle in it. The mudra awakens love vibrations and attracts a potential life partner into your orbit.

Gesture to find love

Take a sitting position, keep your back straight. Both hands take part in the mudra. The middle and ring fingers of the hands are bent and tightly in contact with the palm, the rest are directed straight to the sky. Elbows should be spread apart and fixed in this position for 5 minutes. Close your eyes and watch your breathing. Count to eight and slowly fill your lungs with air. Then exhale sharply for one count. During the exercise, imagine that you are surrounded by love and divine light.

Mudra of Ganesha

Ganesha is one of the very popular and revered deities in Hinduism. People turn to him in the hope of gaining wealth and receiving wise advice. If a person is experiencing difficulties in family life and love relationships, it’s time to resort to Ganesha mudra.

Mudra facing Ganesha

This gesture develops Anahata, the chakra associated with the heart. As a result, a person becomes more open and gains self-confidence. This mudra helps resolve quarrels and build trust in a couple.

Place your right hand at chest level with the palm facing the ground, fingers curled. The left palm, on the contrary, should face the sky. Clasp both hands and move them to the heart area. As you inhale, stretch your arms to the sides, creating tension in your hands. As you exhale, relax your muscles. Do these movements 6 times, then switch hands so that your left is on top of your right. Repeat 6 times. Sit in silence for 2-3 minutes.

Mudra "Clear Water"

This practice is used when you love a person, but are not sure that you will be reciprocated, or when you need to resolve disagreements in a couple and dispel an atmosphere of mistrust. Meditation will eliminate grievances and omissions.

Combination “Clear water”

Place your right hand in front of you so that your fingers point up. Place your left palm behind the back of your right hand, parallel to the ground. Bend the little finger of your right hand toward your palm, pressing it on top with the thumb of your left hand. Connect the ring finger and thumb on your right hand into a ring. The other two fingers on the right hand remain straight.

Place the brush in this position in the solar plexus area. During meditation, visualize pictures of family happiness: love, mutual understanding, willingness to help each other, absence of claims and conflicts. Practice for 5 minutes in the morning and evening. In addition, mudra will give more tangible results if done in the presence of your partner.

Mudra for a successful date

The purpose of this combination is to create vibrations that can attract into your life the acquaintance of a person with whom you will make an ideal match. Mudra will create a special atmosphere for a date that will bring you closer and lay the foundation for a strong, trusting relationship.

A gesture that guarantees a successful meeting

Place both hands in front of you. The left hand is directed towards the earth, and the right towards the sky. Connect the fingers of the upper and lower hands - all but the thumbs. Thus, the little fingers will touch the index fingers, and the ring fingers will touch the middle fingers. Then you need to slightly bend your right hand and reach your left thumb with your thumb. Both thumbs should form a straight line. Hold your hands in this position for three minutes. Before going on a date, spend about 10 minutes meditating, then it will be successful. You can also resort to mudra during the meeting itself, but try to do this briefly (1-2 minutes) and unnoticed by your partner.

Shiva lingam mudra

Shiva is one of the triad of the supreme gods of India. Shiva brings renewal through the destruction of the old, dying world. He personifies youth and strength. Shiva's lingam is a phallic symbol of his power, the source of life.

Mudra in honor of the mighty Shiva

A woman can use this mudra when she has problems conceiving a child. But mudra is also used to gain self-confidence, drive away depression and simply get energy boost. Agree that the one who exudes love of life and optimism looks more attractive than the one who is immersed in depression and melancholy.

The bowl-shaped left hand serves as a support for the right hand, which is clenched into a fist and turned with the edge from the little finger down. The thumb of the right hand is straightened and directed upward. The junction of the hands is located in the abdomen, with the elbows slightly pushed forward. The mudra takes about 5 minutes.

Lotus mudra to relieve loneliness

The beautiful lotus flower is revered in India as a symbol of pure, unfading beauty. This plant is credited with magical powers that can transform and elevate a person. People who practice lotus mudra emit vibrations of love and harmony, and this attracts the opposite sex. Use this simple remedy and you will forget what loneliness is.

Mudra symbolizing a blossoming lotus

The exercise is performed in several stages. First, place your hands in front of you, palms facing each other. The next step is to bring both hands together so that the pads of all the fingers and the lower parts of the palms are in contact with each other.

Next, the “flower” should bloom from the palms. The heels of the palms, both thumbs and both little fingers are held together, the remaining fingers are bent back. The movement is done while inhaling slowly for four counts. Exhale in two counts and close the lotus. Repeat the exercise 10 times. At the same time, turn on your imagination and imagine how a snow-white flower blooms inside your heart, fragrant with the aroma of love. Try to achieve extreme relaxation during meditation.

Kundalini mudra

Kundalini is the energy of life. Its reserves are limitless, but in the body of an ordinary person it is in a dormant state. In ancient treatises, Kundalini is depicted as a coiled snake at the very base of the spine.

Yogis who know how to control this cosmic force acquire supernatural abilities: clairvoyance, telepathy and even levitation - the ability to overcome the force of gravity. This is achieved through many years of practice, including asanas, pranayama, mantras and mudras.

Since kundalini rests in the lower part of the body, its activation primarily affects a person’s sexual capabilities and has a positive effect on reproductive function. The proposed mudra eliminates all problems in this area: impotence, frigidity, infertility. In addition, it significantly enhances sexual attractiveness.

A gesture that gives access to inexhaustible energy

To begin, close your left hand into a fist. The index finger should be straightened and pointed upward. With your right hand, grab this index finger. Place the pad of your right thumb on top of your left index finger.

Without opening your arms, lower your hands to your stomach, closer to the pubic area. The exercise is designed for 10–15 minutes, 3 times a day, if there are problems in the sexual sphere. To increase sexuality, it is enough to perform mudra once a day.

Mudra that helps restore a feeling of happiness

It happens that a person is tired of life’s hardships, his soul has hardened and lost the feeling of happiness. Even having met his love, such a person cannot truly open up due to previous negative experiences. To restore the fullness of emotions and feel the joy of communicating with a partner, you need to use a special mudra.

A gesture that can give the joy of being

This gesture is quite simple to perform. Sit in a comfortable position, but your posture should be straight. Place your brushes in front of you. The little and ring fingers on both hands should be bent. Then they need to be pressed against the inner surface of the palm with the thumb. Keep your middle and index fingers straight, pointing upward.

Elbows should be slightly spread to the sides, keeping your spine straight. Spend 5-10 minutes practicing, while trying to breathe deeply and slowly.

Natalya Pravdina talks about mudra to attract happiness:

Mudra that awakens tenderness

The following mudra will be useful for those women who would like to look more tender and feminine. The gesture activates certain areas of the brain, causing feelings of peace, and makes the energy softer.

Mudra to enhance femininity

Mudra is practiced according to the classical method: in a sitting position with a straight back. The hands should be gently clenched into fists, brought to the temples and pressed tightly with the side of the palm where the little finger is located. Close your eyes and straighten your hand. Place your hands slightly to the side so as not to interfere with the movement. Count to ten and press your fists to your temples again. After 10 seconds, open your palm. Repeat the cycle for several minutes, then lower your hands to your knees and sit in silence for 2-3 minutes.

Mudra that increases the level of sexual energy

To harmonize intimate relationships, use mudra, which is preferably practiced with a partner. Mudra generates vibrations of sexual attractiveness, eliminates problems in the reproductive sphere, enhances sexual energy, and makes intimacy more emotional.

A simple combination to enhance sexual energy

The practice is extremely simple - clasp your hands and place them in the pubic area. The mudra increases sexuality if the thumb of the right hand is placed on top of the left. If the left thumb is in the lock on top, then the gesture will cause increased tenderness.

Mudra "Prayer for happiness"

The following mudra is considered effective, which is why it is classified as a royal mudra. Thanks to it, you will get rid of any layers of negativity and increase your own potential. The gesture will set you up for connection with the Cosmos and give you mental strength. Use mudra when you feel a lack of energy, and you will certainly gain access to the ocean of Divine power.

This mudra will increase your energy potential

The mudra is performed while sitting, keeping the spine vertical. Place your palms with your fingers facing up so that the backs of your hands face each other. Connect both hands into a “comb”; the thumbs are not involved in the combination. Then, with your thumbs, reach the tips of the little fingers of the opposite hand and press down on them. The ring fingers should point upward. And the last step: the index fingers cling to the middle fingers and pull them down.

Briefly and clearly about the mudra of happiness from Veleslava Zaichenko:

Mudra for gaining self-confidence

Sometimes a person has an attractive appearance, but lacks courage and self-confidence. It is impossible to overcome shyness through willpower. In this case, the magic of mudra will help you believe in yourself.

Mudra that makes you feel confident

Place both hands in front of you, just below the heart area. Elbows should be raised, pointing them to the sides. Bend the three outermost fingers on both hands, from the little finger to the middle finger. Bring your hands together so that these three fingers touch in the area of ​​the second phalanx. Stretch both index fingers forward and bring their pads together. Pull both thumbs back and also connect their tips, while they should touch the solar plexus.

Practice this mudra daily for 5-10 minutes.

Conclusion

When performing mudras to attract love and happiness, remember that their effectiveness depends on your attitude to the practice. Either you will mechanically reproduce these gestures, or you will put your soul into them. Important factors influencing the final result are a calm environment, maximum relaxation and regularity of exercise. If these conditions are met, you will definitely achieve your goal and find happiness in love.

A little about the author:

Evgeniy Tukubaev The right words and your faith are the key to success in the perfect ritual. I will provide you with information, but its implementation directly depends on you. But don’t worry, a little practice and you will succeed!

Vedic knowledge has countless different mudras and their variations designed to help a person achieve health and happiness. It is interesting that modern science did not remain indifferent and tested the effect of mudras on the human body. Thus, these ancient techniques are now used not only in remote monasteries, but also in modern health centers.

Kamadhenu mudra (dhenu or surabhi mudra)

This mudra heals the following diseases:

Chronic prostatitis, impotence and prostate adenoma.

Chronic fatigue.

Radiculitis, rheumatism and arthrosis. For this, mudra is used for a long time in combination with a light vegetarian diet and positive thinking.

Helps realize desires, strengthens intentions and grants success.

To perform this, connect the ring finger of one hand with the little finger of the other - and vice versa. Connect the middle finger of one hand with the index finger of the other - and vice versa.

Performance:

Touch the little finger of your left hand to the ring finger of your right.

Do the same with the little finger of your right hand.

Connect the middle finger of your right hand with the index finger of your left.

The index finger of the right hand is with the middle finger of the left.

Spread your thumbs apart.

Visualization:

Imagine that with each exhalation all the negativity comes out of you, in the form of dark smoke or fog.

After approximately the twentieth exhalation, begin to imagine that light is entering you with your inhalations. With each inhalation, the body is filled with this light and shines more and more.

Thus, the exhaled smoke becomes lighter and lighter until it turns into the same bright light as the one you take in when you inhale. Now imagine that you are shining with a bright white light.

Practice three times a day for 15 minutes.

Matsya mudra (fish mudra)

Stimulates the functions of the kidneys and thyroid gland.

Balances water-salt electrolyte metabolism.

Helps the body absorb microelements more efficiently.

Heals hypothyroidism, atherosclerosis, chronic kidney disease, heart failure, migraine, hypertension, diabetes, arthrosis, polyarthritis and obesity.

Performance:

Place your right palm on your left.

Spread your thumbs out to the sides.

Visualization:

Imagine yourself as a fish swimming in an endless ocean.

Gada mudra

The main effect of this mudra is as follows:

Eliminates inflammatory processes in the respiratory system.

Balances the sympathetic nervous system and sex hormone levels.

Gives determination, confidence and insight.

Effective in the prevention of migraines, arrhythmias, neuroses, vegetative-vascular dystonia and phobias.

Jnana mudra (knowledge mudra)

The main effect of this mudra is as follows:

Strengthens the mind and heals mental disorders.

Relieves aggression, depression and laziness.

Helps adapt to climate change, time zones, physical and psycho-emotional stress.

Heals headaches, chronic fatigue syndrome, insomnia and other sleep disorders.

Performance:

Connect your index fingers to your thumbs, and straighten all other fingers.

Karuna mudra (mudra of sympathy and compassion)

This mudra is effective in preventing the following diseases:

Astheno-neurotic conditions of various etiologies.

Chronic and acute stress.

Neurocirculatory dystonia.

Kshepana mudra

The main effect of this mudra is as follows:

Warms and increases resistance to colds.

Particularly effective against infectious diseases.

Heals chronic prostatitis, impotence, prostate adenoma, shortness of breath and chills.

Helps get rid of excess weight.

Removes negative energy and relieves tension.

Performance:

Interlace your fingers together.

Extend your index fingers upward and bring their tips together.

Place the tip of your upper thumb in the hole between the index finger and thumb of your other hand.

Point your index fingers downward, if you are doing this mudra while lying down, then simply point your index fingers in the direction of your feet.

Practice for 15 breathing cycles, concentrating on exhalation. You cannot practice Kshepan mudra for a longer period of time, as then it will begin to remove not only negativity from the body, but also pure energy.

Visualization:

Imagine that you are sitting on a stone that is in the middle of a river.

As you exhale, dirty water flows out of your body and is carried away by the river flow.

At the end of this practice, you take a dip in the river, cooling and purifying even more.

After practice, relax and imagine that you are drying under the warm rays of the sun.

Yoni mudra (goddess mudra)

The main effect of this mudra is as follows:

Increases the amount of ojas (lunar, that is, psychic energy that promotes the development of intuition and intellectual abilities).

Develops the ability to concentrate and see subtle structures.

Heals from pathologies of the genitourinary system.

Helps with exhaustion and increased fatigue due to chronic diseases.

Helps get rid of irritability, suspiciousness and aggressiveness.

Rejuvenates the body and increases sexual potency.

Improves digestion.

Performance:

Interlace your little, ring and middle fingers with each other.

Place your extended index fingers together.

Connect your thumbs to each other and point them towards your chest.

Extend your index fingers away from you.

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Mudras and bandhas are psychophysical positions widely used in yogic practice to control mental states and related phenomena.

Mudras differ from asanas in that they provide in-depth, targeted study of organs and systems. And if the asanas themselves act on the human body mainly through the musculoskeletal system and the nervous system, then the main objects of influence of mudras in the dense body are the endocrine glands and the distribution of blood. This is due to the enormous importance of the role of the endocrine system in the general regulation and coordination of the functions of all organs and the role of blood circulation in the delivery and distribution of secretions from the endocrine glands.

There is a wide variety of mudras, ranging from simple hand and finger positions to complex techniques and subtle techniques for concentrating the mind.

“Bandha” in Sanskrit means “to bind”, “to control”, “to block”, “to hold”, “to connect” and “to reduce” at the same time. In yogic practice and, in particular, in pranayama, bandha refers to various muscle contractions with the aim of influencing blood circulation, the nervous system and the endocrine glands.

From the point of view of yoga theory, the purpose of bandhas is to awaken the subtle pranic energy present in our bodies and control this energy.

Bandhas are a set of internal clamps, or locks, designed to hold pranic or psychic energy within certain areas of the body so that the compressed force can be directed and used for its intended purpose where and when it is needed. Without knowledge of mudras and bandhas, the student will operate within a very limited range of meditative technology and will not be able to progress.

This page includes only a small number of mudras and bandhas aimed at preliminary preparation for meditation.

Most mudras and bandhas are powerful and therefore should be learned gradually and carefully, carefully observing their effects so as not to harm the body or mind. If during practice any problem arises with the performance of mudras and bandhas or the slightest physical discomfort, you must interrupt the practice until you find a qualified leader.

Nabhi mudra - symbol of the palate

Technique: Nabhi mudra involves touching the palate with the tip of the tongue. This technique is used to close certain circuits of prana circulation in the system of channels of the subtle body and is performed continuously throughout the practice of all exercises.

There are three main variants of Nabhi mudra: Vayu-nabhi-mudra, Agni-nabhi-mudra and Jala-or Soma-dhara-nab-hi-mudra.

Vayu-nabhi-mudra- this is the tip of the tongue touching the hard palate directly above the upper gum. It is the Vayu-nabhi mudra that is held at all times during the practice of any exercise, except in cases where a different position of the tongue is prescribed. It closes the circulation circuit of Vayu-prana - the force of air, which is of key importance for the overall control of the processes occurring in the subtle body.

Agni nabhi mudra- touching the tip of the tongue to the hard palate in the place where it passes into the soft palate. It is used in the practice of mudras and pranayamas, when an impulse of a downward flow of fire is needed.

Jala or Soma-dhara-nabhi-mudra- this is touching the soft palate as close to the pharynx as possible. It is used in the practice of pranayamas and contemplative techniques, when an impulse of the downward flow of water power or the flow of Soma is needed. Sometimes the position of the contact points changes slightly, and in order to find the position of the closure point, it is necessary to run the tongue across the palate in the area where a particular point is located. When the exact point of contact is reached, the body will feel a downward flow - an internal “rain” or “shower”; goosebumps will run across the surface of the skin.

After performing each asana or block of asanas, you need to sit motionless for some time with a vertical, straight spine, waiting for the pranic impulse to pass through the body. If the sensation does not appear, you should run your tongue across the palate several times from the upper teeth to the pharynx and back, that is, perform all three versions of Nabhi Mudra in sequence, one of which will certainly “work”, indicating the flow of power of which element and which chain of energy channels the body prefers to use for self-regulation in this particular case.

Action: Nabhi-mudra in the Vayu-nabhi-mudra variant is a necessary element of the practice of all asanas, which is of great importance for giving them the quality of psychoenergetic practices. In addition, studying Nabhi mudra allows the practitioner to actually feel the pranic flows in the body. This effect of Nabhi mudra is greatly enhanced if it is combined with several tense circular movements of the shoulder joints back or forward.

Gyan mudra (Jnana mudra)

(symbolic seal of meditation and some pranayama exercises)

Technique: Sit in a meditative asana. Bend the index fingers of both hands so that their nails rest against the inner sides of the thumbs. Extend the other three fingers of each hand so that they are slightly apart. Place your hands on your knees, palms down, with all fingers pointing to the floor in front of your knees. Some people prefer to perform gyan mudra with their thumbs just touching the tips of their index fingers. This is also true.

Chin mudra

Chin mudra differs from gyan mudra only in that the palms of both hands are turned upward. Both positions are simple and are used in padmasana, siddhasana, siddha yoni asana, sukhasana, vajrasana and other asanas with the aim of redirecting nerve impulses from the hands up the body due to the circularity of the psychonervous channels.

Nasagara mudra

Nasagra mudra means "nose mudra" used during pranayama in meditative asana. The purpose of the mudra is to close one of the nostrils so that one can inhale or exhale through the other nostril, as prescribed by the rules of pranayama.

Technique: Sit in a meditative position. Place your left hand on your left knee in gyan or chin mudra. Hold your right hand in front of your face. Place the tips of the middle and index fingers of your right hand on your forehead, in the area between your eyebrows. These two fingers should be straight. The thumb is at the right nostril, and the ring finger is at the left. These fingers are used to manipulate the nostrils. The little finger is inactive. The elbow of the right hand is in front of the chest, and the arm from the elbow to the hand is almost vertical. Some practitioners hang the elbow of the right arm with a band around the neck to prevent the arm from getting tired during long pranayama. Nasagra mudra can be performed with the left hand.

Yoni mudra

Yoni mudra means "starting position", but this mudra is also known as shanmukhi mudra, i.e. "Nine Gate Position" used by Kundalini Yoga.

Technique: Sit in padmasana, siddhasana or siddha yoni asana. Inhale slowly and deeply. While holding your breath, raise your hands to your face. Cover your ears with your thumbs, your eyes with your index fingers, your middle nostrils, and your ring and little fingers above and below your lips to seal your mouth. Keeping your breath inside as much as possible, concentrate your attention on the bindu chakra. Release your middle fingers from contact with your nostrils, and slowly exhale and inhale again. Re-seal your nostrils and continue in this manner.

Warning: This mudra uses kumbhaka (i.e. holding the breath) and therefore should be performed very carefully.
Benefit: Mudra helps to divert attention (the process of pratyahara) and immerse the mind in itself.

Khechari mudra

Khechari mudra literally means “upward position.” The mudra is used as one of the most basic in more complex and advanced meditative techniques, in which the mastery of khechari mudra is a prerequisite for the practice of kundalini yoga. There are two known forms of khechari mudra: the hatha yogic form and the raja yogic form. The Hatha yogic form should not be performed by the student without the experienced guidance of a teacher, and the reader should understand its connection with the raja yogic or natural form of khechari mudra.

Technique:
TECHNIQUE OF HATHA YOGIC FORM As already mentioned, this form is performed only by more qualified students and under the supervision of an experienced guru. The practice requires great persistence and patience. The tendons under the tongue are trimmed every week. To do this, they resort to surgery or a sharpened stone. The tongue is constantly massaged, moistening it with milk every day. You can also use vegetable oil or another harmless type of lubricant.

The process continues for many months until the tip of the tongue touches the center between the eyebrows. When the tongue has reached the required length, the full khechari mudra begins to be practiced. Turn the tongue in the opposite direction towards the pharynx. The tongue carefully slides to the upper cavity of the palate as far as possible. The tongue blocks the air passages, then the center known as the lalana chakra awakens.

TECHNIQUE OF RAJA YOGIC FORM Shut your mouth. Roll your tongue in the opposite direction so that its lower surface touches the roof of your mouth. Try to bring the tip of your tongue as far as possible without straining. In this position, you can perform ujjayi pranayama of your choice. Do it as much as you want. If you feel discomfort, relax your tongue, rest and repeat the tongue lock. Gradually, with practice, the tongue will be able to slip into the sinuses of the palate, stimulating the nerve centers of the brain.

Breath: Beginners can breathe naturally and spontaneously. After a few weeks or months, they can try to gradually reduce the breathing rate until it reaches a ratio of 5 - 8 breaths per minute (sigh = exhale + inhale). Under the guidance of an experienced leader, the respiratory rate can be reduced even further.
Warning: As a reminder, do not attempt the Hatha Yoga form without experienced guidance. If khechari mudra is performed during physical exercise, a bitter secretion may be released in the mouth, which is not beneficial. Therefore, the trainee is advised to immediately stop this practice.
Benefit: Mudra has a strong effect on a person. Above the sky, i.e. on the reverse side of it, there are certain glands and points that control the activities of the human body. Secretions begin to be released when the tongue presses on this area, which has a beneficial effect on overall health. At the same time, saliva is produced, which eliminates thirst and hunger. It is known that yogis are able to maintain the vitality of the body for a long time after being buried deep underground. They can maintain their breathing for as long as they wish. The mudra awakens kundalini shakti, which helps preserve vital energy. The practice of khechari mudra in its full implementation can lead to the separation of the astral body from the physical and the movement of consciousness into akasha (the space between the astral plane and the physical). In ancient yogic texts, this mudra was considered as one of the most important mudras.

Shambhavi mudra

Shambhavi mudra means "position of Lord Shiva". This mudra is also known as bhrumadhya drishti (contemplation between the eyebrows).

Technique: Sit in any meditative position with a straight spine and place your hands on your knees in chin or gyan mudra. Look forward, fixing your gaze on some point. Then, without raising your head, look up as high as possible. Now focus your eyes on the center between your eyebrows and concentrate on it.

Benefit: This powerful technique awakens the ajna chakra, or the area of ​​connection between the lower and higher consciousness. Physically, mudra strengthens the muscles of the eyes, and mentally, it calms the mind and dispels stress and anger.

Agochari mudra

The name "agochari mudra" means "unknown position". It is also called “nasikagra drishti”, i.e. look at the tip of the nose. A similar technique is used in many forms of meditation.

Technique: Sit in any meditative asana. Head, neck and back are on the same vertical line. Focus your gaze on the tip of your nose.

Warning: Don't strain your eyes. Gradually, over weeks and months, increase the length of time you focus your gaze.
Benefit: The power of concentration deepens, the muladhara chakra awakens, introversion develops and the practitioner approaches spiritual consciousness.

Akashi mudra

The name of the mudra means "position of internal space." This powerful technique should be approached carefully and mastered slowly and carefully.

Technique: Sit in any meditative asana. Curl your tongue back and push its tip as far as possible along the roof of your mouth (khechari mudra). Practice ujjayi pranayama and shambhavi mudra. At the same time, tilt your head back so that the back of your head does not rest against your upper back. Breathing is deep and slow. At first, ujjayi pranayama will cause discomfort in the throat area, but with practice this will go away.
Benefit: This mudra will help the practitioner enter a trance when the technique of execution becomes flawless. The word "trans" here should not be understood as it is perceived in the West. The yogic understanding of trance is limited to the practitioner reaching a higher stage of consciousness. Mudra fills the mind with peace and tranquility.

Vajroli mudra

The word “vajroli” means “thunderbolt”, but this is also the name of the nadi (channel) in svadhisthana, through which the movement of prana connects with sexual energy. It is believed that in men following the path of meditation, there is a natural tendency for spiritual energy to flow through the sexual system when sexual desires begin to become active and require release. However, conscientious practice of Vajroli Mudra allows the student to take strict control of his prana and channel it into the channel of awakening spirituality.

There are two forms of Vajroli mudra: simple and complex for those who are more prepared. It is dangerous to practice difficult things without proper guidance.

SIMPLE FORM TECHNIQUE: Sit in any comfortable meditative asana. Place your hands on your knees, close your eyes and relax. Try to pull the genitals up by pulling and tensing the lower abdomen and squeezing the genitourinary system. This contraction is similar to the contraction of those muscles that a person sets in motion when he wants to urinate, but forces himself to endure it. In such cases, the genitals of both men and women move slightly upward.

COMPLEX FORM TECHNIQUE: This technique can cause serious harm if performed without an experienced guru. A silver tube 12 inches long (i.e. 30 cm) is inserted into the urinary canal before ejaculation and through this tube first water rises up, then milk, honey and other secretions. After much practice, these secretions are drawn in by themselves through the urethra without a tube. The tube or catheter is first inserted into the canal to a depth of 2 cm, then slowly immersed deeper and deeper until the entire tube goes inside up to the neck.

Benefit: This technique is of great help to those who strive for the chaste life of a brahmacharin. This way you can not only preserve sexual energy, but also transform it. Once the practice is mastered, the practitioner will be able to retain the energy even after it is emitted in the form of a seed. The sublimated energy is then used in higher yogic techniques

Ashwini mudra

Ashwini mudra means horse position. This practice should be mastered before learning mula bandha.

Stage 1 technique: Sit in any meditative position. Relax your entire body and close your eyes. Squeeze your anal sphincter muscles for a few seconds. Relax your anal sphincter muscles for a few seconds. Repeat this as much as you can.

Stage 2 technique: Sit as in stage I. Inhale while contracting the anus. Hold your breath without relaxing the muscles of the anus. Exhale while relaxing the anus. Repeat as many times as you can. Practice for as long as you can without discomfort. Don't stress!

Benefit: With this technique you can learn to control the anal sphincter just like a horse does. Having achieved perfection in this mudra, a person is able to prevent the loss of pranic energy and preserve it for further use for constructive purposes, directing it upward to the higher chakras. The technique represents preliminary preparation for mastering the next exercise - mula bandha.

Mula bandha

Mula bandha means root lock. The technique locks psychic energy in the higher sphere of the psychic body and does not allow it to descend into lower areas. Mula bandha stimulates the muladhara chakra with a mental (imaginary) contraction that awakens kundalini.

At first, the student is asked to contract the muscles associated with the muladhara chakra, but later, however, the exact location of the muladhara will be established by the practitioner himself and, when muscle contraction is no longer required, the student can simply mentally touch the required point with his awareness. If the technique is perfected, its subtle effects are much more effective than physical muscle contraction. However, in the early stages, students are encouraged to master muscle contractions.

Technique: It is advisable to sit in that meditative pose in which the knees touch the floor: siddhasana and siddha yoni asana are the best, since the pressure from the heels strengthens the bandha. Place your hands on your knees in gyan or chin mudra. Close your eyes and relax your whole body. Concentrate on the so-called "trigger" of the muladhara chakra. The physical trigger point is located differently in men and women: in men, this point is located above the perineum, between the genitals and anus, and in women, on the cervix, connecting the uterus to the vagina. Try to mentally touch this point and then squeeze it, holding the squeeze for as long as you can. Relax. Do it again.

Comment: Mula bandha is usually performed in conjunction with jalandhara bandha, with the breath held while inhaling or exhaling.
Cautions: Master mula bandha slowly, gradually and carefully. Don't stress!
Benefit: Mula bandha pulls the muladhara area, located between the anus and the genitals, upward, which significantly enhances the flow of vital energy apana vayu in the lower parts of the body, below the navel, and connects this flow with another flow of vital energy - prana vayu, between the larynx and the heart, revitalizing general vitality.

Ashwini - Vajroli - Mula (combined and separate)

This practice will help the student distinguish one technique from another. Often students do not perceive the subtle differences between ashwini, vajroli and mula and simply tense all the muscles of the pelvic region without understanding what technique they are trying to perform. This attitude towards three different techniques can destroy the beneficial effects of all three.

Stage 1 technique: Sit in a meditative pose (preferably siddhasana or siddha yoni asana) with gyan or chin mudra. Perform a simple form of vajroli mudra and try to hold the vajroli to a count of 10 at a slow pace. Free yourself from vajroli. Perform mula bandha. Hold it to 10. In subsequent days you can increase the count from 10 to 15 and higher.

Stage 2 technique: Perform Vajroli mudra. Add mula bandha to this mudra. Add Ashwini to these two. Hold all three for a few seconds and then release Ashwini, Mula and Vajroli one by one.

Notes: This practice is appropriate to perform only when you have mastered the three techniques separately. You need to concentrate on delineating the three separate compression zones. This practice does not involve breathing. Do it every day until you learn to clearly distinguish one from the other.

Jalandhara bandha

Jalandhara bandha is a "chin lock" used to compress the pranic force in the part of the torso that stimulates the kundalini energy.

Raja yoga technique: Sit in padmasana or siddhasana (sukhasana is inappropriate here, because your knees should touch the floor). Whoever cannot sit in these asanas, let him do jalandhara bandha while standing. Place your palms on your kneecaps. Relax your body and close your eyes. Inhale deeply and, holding your breath, tilt your head forward, pressing your chin to the jugular cavity of your chest.

Extend your arms, resting on your knees, and at the same time lift your shoulders up and forward, which will allow your hands to remain in the lock. Keep your palms on your knees. Stay in this pose as long as you can hold your breath. Then relax your shoulders, bend your arms, slowly release yourself from the lock and raise your head. Exhale slowly. When breathing returns to normal, repeat again.

Kundalini yoga technique: This technique differs from the previous one in that it is performed without any tension on the shoulders and arms. The head simply falls forward and the chin rests on the jugular cavity. In this form the student mobilizes the mental powers of suggestion to become aware of the contraction of prana in the upper torso.

Comment: The practice can be done by holding your breath after exhaling. Bandha blocks breathing and compresses various organs in the throat.
Warning: Do not inhale or exhale until you are free from the lock, i.e. until they raised their heads.
Restrictions: Jalandhara bandha should not be done by people suffering from hypertension, intracranial pressure or heart ailments.
Benefit: Calms the body and mind, reduces heart rate. The throat area contains very sensitive receptors that can slow down or speed up the heartbeat. The thyroid and parathyroid glands are massaged and their function improves, having a beneficial effect on the entire body. This practice eliminates stressful conditions, reduces the possibility of their recurrence, and dispels anger and anxiety.

Uddiyana bandha

The word "uddiyana" literally means "to fly upward." In this bandha, the diaphragm and stomach seem to fly up, compress the prana in the upper part of the body and, strengthening it, make it also fly up.

Technique: Sit in a meditative position with your knees on the floor. Place your palms on your knees. Close your eyes and relax your body. Exhale deeply and hold your breath. Perform jalandhara bandha. Squeeze your abdominal muscles inward and upward. This is the final position. If you don't feel any discomfort, hold the lock as long as you can. Then relax your abdominal muscles, release jalandhara bandha and inhale. When breathing calms down and becomes natural, you can repeat it.

Warning: Practice uddiyana only on an empty stomach and empty intestines. Do not forget that before inhaling, you must remove the chin lock and raise your head.
Restrictions: This bandha should not be practiced by people suffering from heart ailments, stomach and duodenal ulcers, or pregnant women.

Maha bandha (or big castle)

Maha bandha (or big castle) is a complex of several bandhas: mula bandha, jalandhara bandha, uddiyana bandha and bahir kumbhaka (holding the breath after exhalation).

Technique: Sit in padmasana, siddhasana or siddha yoni asana with your hands on your knees. Exhale slowly and completely. Perform jalandhara bandha. Perform uddiyana bandha. Perform mula bandha. Maintain this position as long as it feels good. While holding the three bandha complex, you can alternately move your attention from one bandha to another, concentrating on each. Release yourself slowly from mula bandha. Just as slowly - from uddiyana bandha. And finally - from jalandhara bandha. Raising your head, try to exhale a little more before inhaling and then inhale. Restore your breathing and repeat the complex.

Warning: Maha bandha is a powerful and effective technique. If you have not yet mastered three bandhas separately, you should not start a complex of all three. In addition, it is necessary to know the preliminary stages of Nadi Shodhana Pranayama.
Benefit: The technique stimulates the flow of psychic and spiritual energies and transforms the extroverted mind into an introverted one, which brings one closer to meditation.