1) Ganesha mudra

The elephant; Ganesha, the deity who overcomes all

obstacles
Hold your left hand in front of your chest with the palm
facing outward. Bend the fngers. Now grasp the left
hand with the right hand, which has its back facing
outward. Move the hands to the level of the heart, right
in front of thechest. While ehaling, vigorously pull the
hands apart without releasing the grip. !his will tense
the muscles of the upper arms and chest area. While
inhaling, let go of all the tension. "epeat # times and
then lovingly place both hands on the sternum in this
position. $ocus on the feeling in this part of your body.
!hen change the hand position% your right palm now
faces outward. "epeat the eercise # times in this
position. &fterward, remain in silence for a while.
'nce a day is enough.
Variation
"epeat the same eercise, but this time keep the lower
arms diagonal instead of hori(ontal% one elbow points
upward at a slant and the other elbow points downward
at a slant.
!his mudra stimulates heart activity, strengthens
heart muscles, opens the bronchial tubes, and
releases any type of tension in this area. It opens
the fourth chakra and gives us courage,
confdence, and openness toward other human
beings.
Herbal remedy
Hawthorn )*rataegus oyacantha +., strengthens the
heart.
Visualisation
-ince the .anesha Mudra activates the fre element,
which reacts positively to the color red, the following
visuali(ations support activity of the heart and
circulation. /t encourages us to encounter our fellow
human beings with an open and friendly heart.
0isuali(e the color red1a mosaic, a mandala, or a
carpet in various tones of red. Now focus all of your
senses on it for a while. "ed should strengthen, warm,
and widen your heart, giving you the courage to be
open and confdent.
Affirmation
/ meet other people with courage, openness, and
confdence.
) !shas mudra
*lasp your fngers so your right thumb lies above the
left. !he right thumb presses slightly on the left thumb.
Important% Women should place the right thumb
between the left thumb and inde fnger, pressing on it
with the left thumb. 2o this every day for 3 to 43
minutes. Hold this mudra until the desired e5ect
occurs.
No matter how old we are, there are times of change%
new beginnings come repeatedly in life. !he second
chakra, our center of se"uality and creativity,
always contains something new, a secret that wants to
be aired. !his mudra concentrates the se"ual energy
of our second chakra and directs it into the energy
centers above it. /t gives us mental alertness, pleasure,
and new impulses. /n addition, it harmoni#es our
hormonal system. !he 6shas Mudra helps us wake
up in the morning. When you are still sleepy and
lying in bed, place your clasped hands at the back of
your head. Now inhale vigorously and deeply several
times7 open your eyes and mouth widely7 press your
elbows back into the pillow. While ehaling, let go of
every tension. "epeat # times. /f this still doesn8t make
you feel alert and fresh, then rub your ankle bones
together, as well as the palms of your hands, as if you
were trying to ignite a 9int stone.
Herbal remedy
.reen tea and rosemary :"osmarinus o;cinalis +.,
have a refreshing e5ect.
Visualisation
/n your imagination, see yourself sitting in a good place
where you can en<oy the sunrise. !he sun slowly rises,
and you let the colors red, orange, and yellow have
their e5ect on you for a long time. !hese colors awaken
and improve your mood. Now imagine yourself as a
per= son who is full of youthful strength and new
impulses, as someone who en<oys life, a person who
goes out into the world with love, and richly blesses it
with a sincere smile, good deeds, and beautiful things.
Affirmation
/ am flled with pleasure and enthusiasm, which allow
me to achieve great things. / en<oy life to the fullest.
$) %ushan mudra
Dedicated to the sun god, Pushan, also the god of
nourishment
0>"-/'N 4%
"ight hand% !he tips of the thumb, inde fnger, and
middle fnger are on top of each other7 the other
fngers are etended.
+eft hand% !he tips of the thumb, middle fnger, and
ring fnger are on top of each other7 the other fngers
are etended.
!his mudra symboli(es accepting and receiving with
the gesture of one hand and letting things 9ow, giving,
and letting go with the gesture of the other. Both
should be coordinated with each other in digestion. /t
in9uences the energy currents that are responsible for
absorbing and utili#ing food, as well as helping with
elimination. /t intensifes breathing and therefore the
absorption of o"ygen and the release of carbon
dio"ide in the lungs. /t has a rela"ing e&ect on
the solar ple"us 'the area of the stomach, liver,
spleen, and gallbladder), regulates energies in
the autonomic nervous system, mobili#es
energies of elimination, and deto"ifes. /t has an
e"cellent e&ect on general or acute nausea,
seasickness, (atulence, and that sensation of
fullness one feels after meals.
0>"-/'N ?%
"ight hand% !he tips of the thumb, ring fnger, and little
fnger are on top of each other, the other fngers are
etended.
+eft hand% -ame as 0ersion 4. *onnecting the energies
of the thumb, ring fnger, and little fnger activates the
lower digestive process and the elimination process.
!his mudra can be called the general energy pump.
/t stimulates the functions of the brain, a fact
that has also been proved scientifcally. !he fnger
position of the right hand activates energy in the
pelvic (oor, like a smoldering fre that has been
stoked. With the fnger position of the left hand, the
kindled energy is directed upward. )very organ, the
general mood, and thinking 'concentration,
memory, logic, enthusiasm, etc.) are positively
in(uenced as a result.
!hese two mudras can be used as immediate help or
practiced four times a day for 3 minutes in the case of
chronic complaints.
Herbal remedy
$ennel :$oeniculum vulgare,, anise :@impinella ani=
sum,, and caraway :*arum carvi, support this mudra.
Visualisation
2uring inhalation, take in energy in the form of light.
2uring the pause in breathing, give it the time and
space it needs to spread within you and become
transformed. 2uring ehalation, let the epended
energy 9ow back out of you. With every breath, there is
more light and clarity in your physical and mental=
emotional realms.
Affirmation
/ thankfully accept everything that is good for me, let it
have its e5ect within me, and release everything that is
spent.
*) +ronchial mudra
Both hands% @lace the little fnger at the base of the
thumb, the ring fnger on the upper thumb <oint, and
the middle fnger on the pad of the thumb. >tend the
inde fnger.
$or an acute attack of asthma, frst use this mudra from
A to # minutes and then practice the &sthma Mudra
until breathing has become normal again. $or a long=
term treatment, hold both mudras for 3 minutes, fve
times a day.
@eople with respiratory problems often also su5er
from inner loneliness, isolation, se"ual problems,
and sadness. !o the outside world, these feelings are
often successfully played down with humor. 'r these
individuals bind themselves to others by taking on their
duties and concerns. !his naturally causes a great deal
of stress so that these individuals are pressed for time
and out of breath. -ince / am all too familiar with such
problems, / can perhaps advise you how to get out of
this dilemma. /t is important to admit your negative
feelings and moods for once and take a good look at
them. Be aware that even these feelings are like waves
on the surface of the water=they arise and then pass
on. !he reason for such feelings is often a general
weakness that is caused by shallow breathing since
improper respiration doesn8t build up the inner
reservoir of strength. When it is reduced, weakness
occurs not only on the physical level but also in the
mental=emotional area. $ear, sadness, discontentment,
eaggerated sensitivity, etc., are the conseBuences.
/n yoga, every breathing eercise and physical eercise
builds up this inner strength and keeps up the energy
level :practice for at least CD minutes every day,. !he
following mudra meditation is also e5ective. -it upright
and hold your hands about A inches away from your
body. When your arms get tired, place the hands on
your thighs.
Herbal remedy
!hyme :!hymus serpyllum +.,, primrose :@rimula peris
+.,, and elder :-ambucus nigra +., are the most
important herbs for the bronchial tubes.
Visualisation
2irect your consciousness to the pelvic 9oor and sense
the surface you are sitting on. /nhalation% Now direct
your consciousness into your abdomen, stomach,
chest, throat, forehead, and top of the head. *ount
from 4 to E while you do so. Now hold your breath for
about 3 seconds. >halation% 2irect your consciousness
from top to bottom and count backward from E to 4.
Wait patiently until the impulse to inhale comes, and
then direct the consciousness back to the top again
while inhaling. !he pauses after inhaling and ehaling
are very important here.
Affirmation
>very breath gives me strength. /t strengthens my
body, mind, and soul.
,) -sthma mudra
Both hands% @ress together the fngernails of the middle
fngers and keep other fngers etended.
/n case of an acute asthma attack, frst do the
Bronchial Mudra :Number A, for A to # minutes. !hen
use this &sthma Mudra until the breathing calms down.
$or long=term treatment, use these two mudras fve
times every day for 3 minutes.
6nfortunately, / am not one of those fortunate people
who once had asthma but got rid of it through a radical
cure with medication and never felt anything again.
Many members of my family on my father8s side had
asthma, so it is a FdearG family heirloom. But despite
this, / live without any medication because / follow
certain rules of behavior. My tips are sure to help
asthma patients, which is why /8m passing them on
here%
.uring cold weather, never breathe through
your mouth because the bronchial tubes will
become in(amed and congested.
/ry not to be in a hurry because every
incidence of stress activates the adrenal glands.
-drenaline promotes the congestion and
constriction of the bronchial tubes. )at a light
diet with little meat0 meat once a week is
enough.
1o milk products, tomatoes, hot peppers, or
kiwi. 1o smoking should be obvious.
.on2t take medications that weaken the
immune system, such as antibiotics.
Get enough fresh air by taking long walks. .o
yoga or gymnastics every week and get enough
rest.
Most people who su5er from breathing di;culties are
familiar with inner loneliness :too much detachment
from the surrounding world, andHor cannot set
boundaries. *onseBuently, they feel themselves
plagued by other people8s duties and problems :too
little detachment,.
Herbal remedy
Horehound :Marrubium vulgare +., and black cumin
:Nigella sativa, help against asthma complaints.
Visualisation
0isuali(e pictures of a wide epanse=the ocean, the sky
with clouds, and mountains :you stand on the peak,.
!ake this epansiveness into your heart and lung area.
While ehaling, let the distances become greater7 while
inhaling, let them become smaller again=a proportion
that is right for you. Now do the same with the people
or duties that you fnd oppressive.
Affirmation
/ detach myself from everything that constricts me and
fully en<oy my new freedom. / feel safe and secure in
the divine light, which gives me support.
3) Pran mudra
Life Mudra
With each hand% @lace the tips of the thumb, ring
fnger, and little fnger together. !he other fngers
remain etended. &s needed, use for 3 to CD minutes.
'r, as a course of treatment, do three times a day for
43 minutes.
!he @ran Mudra activates the root chakra, in
which the elemental force of a human being is found. /
like to compare this place with a fre that is either
abla#e or 4ust glows 5uietly. How brightly the fre
burns depends on how well we tend it. !his fnger
position stimulates the nourishing energy in the
pelvic (oor.
!he @ran Mudra generally increases vitality,
reduces fatigue and nervousness, and improves
vision. /t is also used against eye diseases. 'n the
mental=emotional level, it increases our staying power
and assertiveness, healthy self6confdence, gives
us the courage to start something new, and the
strength to see things through. 7lear eyes are
also a sign of a mental outlook emphasi#ing
clarity and a clear mind, which means clearly
structured thoughts and ideas.
&ccording to Iim da -ilva, when you do the @ran Mudra
you can also put your thumb onto the fngernails
of the other two fngers instead of on their tips.
!his has the e&ect of causing both the right and
left brain hemispheres to function e5ually,
become active, and mutually complement each
other, which is very important for holistic health.
Nervousness is usually a sign of weakness, of too much
distraction and too little inner stability. !he @ran Mudra=
combined with a conscious, slow, and gentle way of
breathing=has the e5ect of being as stabili(ing and
calming as a secure anchor.
Herbal remedy
@assion9ower :@assi9ora caerulea +.,, -t. John8s wort
:Hypericum perforatum +.,, and oat :&vena sativa +.,
strengthen the nervous system and support staying
power.
Visualisation
/magine yourself as a tree. /f this is di;cult for you,
then create the mental image of a tree in front of you.
While inhaling, see how the energy 9ows into the roots
and how the roots become thicker and longer. While
ehaling, let the strength 9ow into the trunk. $rom
there, it travels into the crown, far beyond the tree into
the sky and toward the sun. !he larger the rootstock
becomes, the greater the si(e of the crown. !he same
also applies to us, to our eistence, how we act, and
what we have.
Affirmation
/ have a healthy appetite for the small and large
adventures of life. / digest the challenges with great
pleasure and <oy.
8) 9inga mudra
Upright Mudra
@lace both palms together and clasp your fngers.
'ne thumb should remain upright7 encircle it with the
thumb and inde fnger of your other hand.
2o as needed or three times a day for 43 minutes.
!his fnger position increases the powers of
resistance against coughs, colds, and chest
infections. /t also loosens mucus that has
collected in the lungs. /n addition, it is very useful for
people who su&er from respiratory complaints
when the weather changes.
/t also increases the body temperature and is
particularly suited for people who don8t develop a fever
that is high enough. $ever is important because many
bacteria within the body can only be killed when it
reaches a certain temperature.
!he +inga Mudra can, according to Ieshav 2ev, also
help reduce weight. However, for this purpose it must
be done with particular care three times a day for 43
minutes. &lso drink at least K glasses of water a day,
and mainly eat cooling foods, such as yogurt, rice,
bananas, and citrus fruits. /f the +inga Mudra is done
too long, a feeling of sluggishness and lethargy may
occur. !his is a sign that you should shorten the length
of this eercise and consume more cooling foods and
drinks.
/n order to stimulate your immune system and
increase body temperature, you can practice the
following eercise before doing the +inga Mudra. /t is
appropriately called F!hrowing the /llness Behind Lou.G
!hen rio the +inga Mudra while sitting or lying down
until you feel very hot.
+asic position% -tand up7 legs are slightly spread,
knees bent somewhat, and hands are in front of the
chest.
Inhalation% !hrow your arms behind you, turn your
head to the right, and look over your shoulder.
)"halation% "eturn your hands to your chest and turn
your head to the front.
"epeat at least ten times.
Herbal remedy
>chinacea :>chinacea angustifolia, is generally
recommended for activation of the immune system.
Visualisation
/magine a fre within your body that burns the bacteria,
waste, and unnecessary ballast.
Affirmation
My powers of resistance develop more and more from
moment to moment.
:) -pan mudra
nergy Mudra
With each hand% @lace the thumb, middle fnger, and
ring fnger together=etend the other fngers.
When needed, do for 3 to A3 minutes or use three
times a day for 43 minutes as a course of treatment.
!his mudra supports the removal of waste materials
and to"ins from the body, as well as eliminating
urinary problems, according to Ieshav 2ev. !he &pan
Mudra also stimulates the wood element, which is
associated with the energy of the liver and gallbladder.
!his element also contains the power and pleasure of
springtime, of new beginnings, of tackling and shaping
visions of the future.
/n addition, the &pan Mudra has a balancing e&ect on
the mind, which is largely dependent upon a well=
functioning liver. /t gives us patience, serenity,
confdence, inner balance, and harmony. /n the
mental realm, it creates the ability to develop vision.
Lou need all of this when you look into the future, while
facing new challenges, and if your wishes are to be
fulflled.
;erbal remedy
!W' wonder remedies for the liver and gallbladder are
milk thistle :-ilybum marianum, and dandelion
:!araacum o;cinale,.
Visualisation
/n your imagination, sit in a beautiful, richly blossoming
garden. Lou en<oy the various colors and forms of the
plants. Lou observe the great mystery of nature=how a
seed germinates, how a plant grows and blooms. Now,
in an empty bed, plant something that should bear rich
fruits for you% a conversation, a relationship, a pro<ect,
etc. /magine how it sprouts, continues to develop,
blossoms, and bears rich fruit. Who should beneft from
these fruitsM >nd this image with a big thank you.
-<rmation
/ plant my seeds, care for them, and receive a rich
harvest with .od8s help=that / thankfully accept.
=) >hankh mudra
!hell Mudra
>ncircle the your thumb with the four fngers of your
right hand. &t the same time, touch the right thumb to
the etended middle fnger of your left hand. !ogether,
the two hands look like a conch shell. Hold your hands
in front of your sternum.
2o this as often and as long as you want. 'r use it
three times daily for 43 minutes as a course of
treatment. When you want to practice this mudra, you
can frst sing F'MG several times. !hen listen within
yourself, tothe silence, for several minutes afterward.
!his mudra is used during rituals in many Hindu
temples. !here, the conch horn is blown in the morning
to announce the opening of the temple doors. !he
same applies to our inner temple, in which the divine
light shines=it should also be opened.
!he -hell Mudra drives away every kind of problem
in the throat. /f you practice it regularly, especially if
you sing ?@AB as you do it, you can improve your
voice. /t also has a very calming e&ect and leads to
collection in silence.
;erbal remedy
If you have throat problems, it helps to gargle
with sage tea that has a few drops of lemon 4uice
and some honey added to it.
Visualisation
$irst let yourself be brought into collected repose
through the mudra and by singing 'M. -ee your hands
as a seashell and the encircled rhumb as the pearl
within it. Lour left thumb becomes the symbol of the
higher self, with which you connect yourself in love,
and which lets you receive all the help you reBuire, or
which gives you confdence and a sense of security=
simply everything you need.
Affirmation
I use thoughts and words of strength and
love, and everything that I think and speak
comes back to me.
1C) >urabhi mudra
"ow Mudra
!he little fnger of your left hand touches the ring fnger
of your right hand. !he little fnger of your right hand
touches the ring fnger of your left hand. &t the same
time, the middle fngers of both hands touch the inde
fngers of the other. !he thumbs remain etended. 2o
three times a day for 43 minutes.
!he -urabhi Mudra is very e5ective against
rheumatism and arthrosis. -ince these diseases are
usually chronic, or at least have eisted within the
person long before any outbreak or pain is perceived,
this mudra must also be practiced for a longer
period of time.
;erbal remedy
& person with these complaints should also be sure to
eat a healthy and light diet and drink a great deal of
green tea. /n addition, rampion :Harpagophytum
procumbens 2*, can be used to put an end to
annoying rheumatism and arthrosis.
Visualisation
&t frst, mainly concentrate on your ehalation and
imagine how a dark cloud leaves your body each time
you ehale. !his cloud contains your spent energy, all
the waste substances, and every pain. Most
importantly, it also contains all your negative thoughts
and feelings. &fter about ?D breaths, also pay attention
to your inhalation, and imagine each time that you are
absorbing light, which makes your entire body shine.
.radually let the cloud that you ehale become lighter
and lighter. /n conclusion, let yourself be flled with the
brightest light and surrounded by a cloak of light that
radiates far out into your environment.
-<rmation
@urifying light flls me and burns away everything that
oppresses and hurts me. $rom the bottom of my heart,
/ seek cleanliness in my body, clarity in my mind, and
purity in my soul.
11) Vayu mudra
#ind Mudra
With each hand bend the inde fnger so that its tip
touches the ball of the thumb. !hen press the thumb
lightly onto the inde fnger. >tend the other fngers in
a relaed way.
$or chronic complaints, do this mudra three times daily
for 43 minutes7 otherwise, use it until it has an e5ect.
!his position prevents FwindG :meaning 9atulence,, and
a sensation of fullness, in all parts of the body.
&yurvedic medicine assumes that there are ,1 types
of wind in the body that produce numerous
disorders. !hese include gout, sciatica, (atulence,
rheumatism, and trembling in the hands, throat,
and head. /f you use the 0ayu Mudra within ?A hours
after an outbreak of a disorder or disease caused by
wind, you can very Buickly count on improvement. $or
chronic complaints, the %ran Audra should be
practiced. !he 0ayu Mudra must be discontinued as
soon as the disease disappears.
/oo much wind in the body can be caused by
inner waste substances, particularly in the
intestines, or inner tensions that are in turn
based on states of agitation. Dre5uently, the
normal breathing rhythm 'which is di&erent for
each individual) is also disrupted.
-s an additional measure, the ?stomach
contractorB can also be practiced. !o do this,
assume the Fcat posture.G /nhale and lift your head
somewhat7 ehale and lower your head again while
vigorously pulling in the abdominal wall at the same
time. 2uring the pause in breathing, pull in the
abdominal wall and let go of it several times. !hen
inhale deeply again7 raise your head again. "epeat the
whole eercise a number of times. /n addition, the
following visuali(ation can help against tensions and
states of agitation.
Visualisation
/magine that you are standing in a storm. While
ehaling, blow out all your inner tensions and waste
substances into the wind. Now the storm is dying down
and you also become calm by letting your ehalation
become slower and more calm again. Now lengthen the
pauses between inhalation and ehalation. !he air has
a fne teture as it streams into your lungs7 slowly and
peacefully it leaves you again. +et yourself sink into a
pleasant state of relaation, from which new strength
can develop.
-<rmation
/ am calm and serene at any time and in any place.
12) Shunya mudra
$eaven Mudra
Bend the middle fnger until it touches the ball of your
thumb. +ightly press down on the middle fnger with
your thumb. !he other fngers are etended. 2o this
with each hand.
2o as needed, or use three times daily for 43 minutes
as a course of treatment.
!his is a special eercise against ear and hearing
problems. !he -hunya Mudra can also 5uickly heal
earaches :and almost all diseases of the ear, when
used for a longer period of time, according to Ieshav
2ev.
Hearing problems are related to a person who is no
longer able to hear or who even doesnNt want to hear.
!his can be a blessing or a catastrophe. @oor hearing
can protect us from unpleasant things or even from
disagreeable sounds or information that fnd their way
into us. 'n the other hand, we can also no longer hear
beautiful things. Not wanting to hear is sometimes
based on a particular kind of stubbornness that can
lead to disaster.
*onseBuently, if we are willing to scrutini(e the reason
for our hearing problems, this can lead us one step
further toward a richer life.
!he middle fnger is associated with the sky :ether,.
!his is the gateway to the higher dimensions=the
gateway to Heaven. !he ancient myths say, if we want
to get to Heaven, we frst need to be thoroughly
purifed.
!his is why it may be appropriate to Olook withinO and
make amends for old o5enses. / know that it can
sometimes be very di;cult to forgive another person7
but / also know that forgiveness truly opens up new
gateways=gateways that lead into the light and into a
lightness of the life ahead of us. /t is as if we have
thrown o5 our old burdens and then continued happily
on our path.
;erbal remedy
& geranium leaf can be placed on a painful ear to
soothe it.
Visualisation
*onsciously listen to gentle, 9owing, and relaing
music. +et thoughts and inner images arise=
immediately let go of anything unpleasant= continue
imagining pleasant thoughts in keeping with your
mood.
-<rmation
/ recogni(e the goodness of the universe in the
heavenly sound.
1$) %rithivi mudra
arth Mudra
@lace the tips of the thumb and ring fnger on top of
each other, using light pressure. >tend the other
fngers. 2o this with each hand.
2o as needed, or use three times a day for 43 minutes.
!he @rithivi Mudra can eliminate an energy defcit
in the root chakra. Ehether or not you feel
psychologically or physically strong and vital is
largely dependent upon this energy. !his fnger
position also intensifes the sense of smell and is good
for the nails, skin, hair, and bones. /f you feel
uncertain of your steps while walking, the @rithivi
Mudra can restore your e5uilibrium and trust. !his
mudra also activates the root chakra, in which our
elemental force resides. We can compare this chakra
to the grafting knot of a rose. !he potential for the
appearance and nature of the plant is found here7 the
roots sprout into the ground from this point to give the
plant stability and absorb the nutrients. !he stem and
leaves grow upward from this point to connect with the
light, to blossom and bear fruit. Without reservation,
this image can be applied to human beings as well. We
also need stability and nourishment to grow and be
e5ective in our place in the world. !he purpose of our
lives is to connect with the 2ivine, which means we
must also orient ourselves toward the light and open
up like a 9ower that is being pollinated. $or us, this
may mean eperiencing grace. -o this mudra can give
us everything that we need for a meaningful life.
/ use it when / feel insecure and need inner stability
and self=assurance. Moreover, it stimulates the body
temperature, the liver, and the stomach.
Visualisation
-tand or sit on a chair. Ieep your feet parallel and their
soles 9at on the ground. /nhalation% /magine that you
are absorbing >arth energy through the soles of your
feet. .uide it up through your legs, back, and throat
into your head and far beyond into the cosmos. Hold
your breath for a few seconds. >halation% +ike a
golden rain, the energy sinks back to >arth as the
renewing force. !here is a balance between taking and
giving. Now imagine a catch basin in your pelvic 9oor
and let the energy rain 9ow into your pelvis. "epeat
this a number of times.
-<rmation
!he power of >arth gives me secure stability, staying
power and assertiveness, self=assurance, and self=
confdence. !he power of the cosmos gives me
enthusiasm, pleasure, and <oy.
14) Varuna mudra
%aruna is the god of water
Bend the little fnger of your right hand until the tip
touches the ball of your right thumb7 place the thumb
of your right hand on it. @ress the little fnger and
thumb slightly with your left thumb. &t the same time,
your left hand encircles the right hand lightly from
below.
2o as needed, or practice three times a day for A3min.
Ieshav 2ev says that the 0aruna Mudra should always
be done when too much mucus or secretion
collects in the stomach or lungs. 7ongestion can
settle in the frontal sinuses, lungs, and the
entire digestive tract from the stomach to the
large intestine. Aost allergic reactions are
ultimately mucous congestion triggered by
specifc irritating substances. When we catch a
cold, we are usually in a rut in other ways as well.
/n addition to practicing the 0aruna Mudra, it is always
important to make a new life plan. /ncluding other
people in it is usually goodP @erhaps you should rethink
your tasks and obligations and reassign some of them
to you partner, your child, andHor your parents. @eople
who su5er from mucous congestion are often too
conscious of responsibility and think that everything
depends on them or that they must do everything
alone.
;erbal remedy
& natural remedy against mucous congestion is
horseradish, which you can also eat as salad.
Visualisation
!he inner image of 9owing, lukewarm water that
washes away all obligations can be very liberating.
+etting everything that burdens you go Fdown the
drainG can give you a wonderful feeling. /magine that
you are standing under a small waterfall. +et
everything that sticks to you, both inside and outside,
be washed away by the water. Watch how the brown
water 9ows away from you and en<oy your new
cleanness=inner freedom and lightness. Now think
about your tasks for a while. &t what point can you
change somethingM Where can you reduce your
workloadM Where can you seek helpM
-<rmation
/ always have FpossibilitiesG Q letting go of something,
searching for a solution, and changing things.
15) Bhudi mudra
&luid Mudra
@lace the tip of your thumb and little fnger together7
etend the other fngers in a relaed way. 2o this with
each hand.
2o as needed, or practice three times a day for 43
minutes as a course of treatment. More than half our
body weight consists of 9uids. !he Bhudi Mudra helps
restore or maintain e5uilibrium in the (uid
balance. /t can be used against a dry mouth, eyes
that are too dry and burning, or disorders in the
kidney and bladder area. /t also improves the sense
of taste.
;erbal remedy
Bearberry :&rctostaphylos uva=ursi +., heals
in9ammation of the bladder, and goldenrod :-olidasgo
virgaurea +., is e5ective against pyelitis.
Visualisation
/magine a clear little mountain stream cheerfully
splashing as it 9ows. 2ip your feet or hands into it and
let it caress you. 2raw the water in the hollow of your
hand7 drink the precious cool liBuid7 let it refresh you.
While you do this, repeat three times%
-<rmation
!he great spirit that lives in the water purifes,
refreshes, and strengthens my body, mind, and soul.
16) Apan vayu mudra
'lso called the Life saver( )rst aid for heart attac*s
Bend your inde fnger and let its tip touch the ball of
your thumb. &t the same time, the tips of the middle
and ring fngers touch the tip of your thumb. >tend
your little fnger. 2o this with each hand.
6se as needed until you feel the e5ect, or practice
three times a day for 43 minutes as a course of
treatment.
!his fnger position can have a frst=aid function when
you use it at the frst sign of a heart attack, according
to Ieshav 2ev. /t regulates many heart
complications. /n an emergency, it can even have
a 5uicker e&ect than placing nitroglycerin 'the
most fre5uently used immediate remedy) under
the tongue.
;eart attacks, as well as chronic heart
complaints, don8t <ust come out of the blue. /nstead,
they are an indication that a person8s lifestyle must be
rethought and planned di5erently.
/his mudra can also be used for the general
healing and strengthening of the heart.
Heart patients are often so tied up with obligations that
they no longer perceive what appears to be
FsenselessG from the outside. !hey do not have no time
to rela. !hey also have a hard time coping with
stillness.
-omething always has to be going on, and they often
give so much support to something or someone at work
or during their leisure time there is no room for their
own needs. Let, it is precisely these Buiet moments that
are the ones to nourish our souls. @ermit yourself some
time for the rosebud image=even if you barely have any
to spare. @erhaps you can listen to some music=music
that brings you a feeling of lightness=while
you do so.
Herbal remedy
0itamin > in wheatgerm, magnesium, and lemon balm
:Melissa o;cinalis +., also promotes relaation in the
heart.
Visualisation
/magine a red rosebud in your heart. Whenever you
ehale, a petal opens, until the entire 9ower is
completely open. !he petals now form a rosette, and
the rosette gets a bit larger with every breath until the
9ower is oversi(ed as it rests upon your chest. Lou can
even feel its weight. Just as your chest rhythmically
rises and falls while you breathe, the 9ower moves as
well. @erhaps you can even imagine the fragrance of
the rose.
Affirmation
/ have the time and the leisure to see beauty and en<oy
the silence.

18) +ack mudra
Fight hand% !he thumb, middle fnger, and little fnger
are touching7 the inde fnger and ring fnger are
etended.
9eft hand% @lace your thumb <oint on the nail of the
inde fnger.
2o four times a day for A minutes or, against acute
complaints, until it has an e5ect.
!his mudra is primarily e5ective when someone with a
weak back has engaged in an activity :for eample%
garden work or cleaning, that has strained the back
too much and caused painful tensions, or when
someone has sat too long in the wrong position.
+ackaches can have a great variety of causes.
Most people have waste deposits and signs of wear,
but these don8t necessarily have to be painful. &
diseased organ whose nerves run through the spinal
column can also cause pain. *ontinuous mental strain,
fears, meals that are too heavy, too little sleep, andHor
too little eercise are other causes of pain.
/his mudra can be even more e&ective in a
position that relieves the back. When doing so,
keep the chin pulled in a bit so that the neck is
stretched. !his little bit of tension has an e5ect down to
the small of the back. &fter <ust ?D minutes in this
position, the intervertebral disks are optimally
nourished once again and the metabolism operates in
full swing again. @erhaps you can even do this eercise
during your lunch break at the o;ce. !hen you can get
through the entire day without pain. What you think
while you do this is also very important, which is why
the image and the a;rmation are particularly
signifcant in this position.
;erbal remedy
& massage with -t. John8s wort oil, olive oil, or almond
oil has a warming and relaing e5ect when you su5er
from a backache.
Visualisation
/n your mind, you are at a place that does you good=
where you feel well. Lou are alone, or with people who
give you strength and make you happy. 'r you are
involved in doing something or engaging in a sport that
you are enthused about. 'r you can simply observe
your breathing and pay attention so your thoughts
don8t drift away.
-<rmation
My backbone is strong, my back is wide, and / am
protected and supported both inside and outside.
18) Kubera mudra
Dedicated to the god of wealth, +ubera
@lace the tip of your thumb, inde fnger, and middle
fnger together. Bend the other two fngers so they rest
in the middle of your hand. 2o this with each hand.
!he Iubera Mudra can be used for a great variety of
concerns. /t doesnNt matter how long it is practiced, but
it does matter that you do it with intensity. Many
people already know it as the O/hree Dinger
/echni5ueG from -lpha /raining1 and use it
when they are looking for something specifc6a
free parking space, a certain dress, the right
book, the necessary information, etc. 'thers use it
when they want to put more force behind their
plans for the future. /t always involves goals that
people want to reach, or wishes that they would
like to have fulflled. With the three closed fngers,
additional strength is given to the matter andHor
thought. /t is obvious that something happens when
the fngers of Mars :forcefulness,, Hupiter
:resplendence, euberant <oy,, and >aturn :fation on
the essential and passing through new gateways, <oin
forces. %utting this mudra to specifc use in
everyday life is 5uite fun. It also gives us inner
repose, confdence, and serenity.
!he practice is simple. /n your mind, formulate your
wish or goal very clearly into words. &sk your heart
whether this is good for you and whether it enriches
your surrounding world. Now place the three fngers
together, phrase your wish in a positive way as you say
it out loud three times. @ress your fngers together
while you do this. 2oneP /f this concerns a parking spot
or a new dress, then the mental preparation isnNt as
important7 otherwise, there are no shortcuts. !he
following meditation and the a;rmation should be
done one to two times daily for several days or weeks.
!his mudra can work wonders, and /Nm speaking from
my own eperience here.
/he Iubera Audra opens and decongests
'cleanses) the frontal sinuses, especially if you
draw the air upward while inhaling, as if you
wanted to smell the fragrance of a (ower.
Visualisation
0isuali(e your goal, your future, or your special wish, in
all its colors. &t the same time, develop the feeling as if
it already were reality. !he thought is the procreative
power, the father7 the feeling is the form=giving power,
the mother. Just like large plants need longer to
achieve their full bloom, the same applies to our goals
and wishes. /t is also obvious that we must make our
own contribution to this process.
-<rmation
/ give my best, and / let the rest be given to me.
1=) Iundalini mudra
$orm a loose fst with both hands. Now etend your left
inde fnger and stick it into the right fst from below.
@lace the pad of your right thumb on the left fngertip.
Hold the mudra as low as possible in front of your
abdomen.
6se as needed or until the desired e5ect occurs. 'r do
it three times a day for 43 minutes.
!he form of the Iundalini Mudra makes its purpose
clear% !his is associated with se"ual force that is to
be awakened or activated. It is the unifcation of
masculine and feminine, the opposites in the
polarity. &bove all, this mudra symboli#es the
unifcation of the individual soul with cosmic
soul. !he four encircling fngers of the right hand
symboli(e the outer, perceptible world7 the left inde
fnger is our mind and soul, while the thumb represents
the 2ivine.
>e"uality plays a signifcant role in /antric Joga
as a spiritual practice. It is important to
understand that our se"ual organs have a ma4or
e&ect on moods, which is why it2s important that
these organs be healthy. Ee should also reali#e
that the desire for se" will change during the
course of life. If a person feels no se"ual desire,
but feels good otherwise, then this is fne and
normal. Ehen the desire is there, it should be
indulged, either with a partner or alone. /his is
very important because the secretion that is
released in this act has a cleansing function.
+acteria, fungi, etc. that have settled in the
vagina are then dissolved and washed out. Aany
people become ill because they don2t yield to
their body2s natural needs or because they
stress themselves by trying to force their bodies
to feel desire.
;erbal remedy
+ady8s mantle :&lchemilla antochlora, helps as a
preventive measure against women8s disorders7 wild
agrimony :@otentilla anserina +., helps against
cramplike menstrual complaints.
Visualisation
Just as our seuality brings us <oy and awakens our
spirits, as well, the sight of blossoming nature=for
pollination can also be seen as a seual act=imparts
new vitality and enthusiasm. Hiking through
blossoming meadows, past bubbling streams and
fragrant hedges, and through mountain pastures is a
nourishing delight for all the senses. !otally luuriate in
these inner pictures. @erhaps we will take the time to
en<oy walks in the outside world as well.
-<rmation
/ love beauty, and beauty loves me.
20) Kepana mudra
The gesture of pouring out and letting go
@lace your inde fngers 9at against each other. *lasp
the rest of your fngers and let the fnger pads rest on
the back of your hands. *ross your thumbs and place
each in the hollow of the other thumb. !here is a small
hollow space between your hands. When seated, point
the inde fngers to the ground. When lying down, point
them in the direction of your feet. *ompletely rela
both hands.
Hold this mudra for <ust E to 43 breaths and
concentrate on your ehalation. -igh deeply C times
while you do this. !hen, place your hands on your
thighs with palms turned upward.
!he Isepana Mudra stimulates elimination through
the large intestine, skin 'perspiration), and lungs
'improves e"halation), as well as removing
e"pended energies. It should not be held for too
long, because fresh energy is also caused to (ow
out after several breaths. /n addition, it promotes
the release of all types of tension.
Ehen we fnd ourselves in the midst of many
people, we also absorb much of their negative
energy6particularly if our own energy level is too
low. /his mudra encourages e"pended or
negative energy to (ow away, followed by the
absorption of fresh and positive energy.
;erbal remedy
2one on occasion, a sweat cure also has a cleansing
e5ect especially if the 9u is threatening to break out.
&fter a warm bath, go to bed and drink ? to C cups of
linden=9ower infusion or elder tea.
Visualisation
0isuali(e the following picture. Lou sit on an elevated
stone in a stream, or net to it, and hold this mudra.
While you ehale, so much sweat pours from every
pore that a rivulet 9ows out of you into the stream. /n
conclusion, wash yourself in the cooling water of the
stream. !hen place your hands on your thighs. !urn to
the warming sun and let it dry you. 'pen yourself once
again for the fresh energy that flls you anew when you
inhale.
-frmation
-pent energy in my body, mind, and soul 9ows away
from me, and / thankfully accept all things that
refresh me.
21) !udra mudra
,uler of the solar ple-us cha*ra
@lace the tips of your thumb inde fnger, and ring
fnger together. >tend the other two fngers in a
relaed way. 2o this with each hand.
6se as needed, or three to si times a day, for 3
minutes. /magine that you are sitting at the center of a
wheel, close to the hub. !he wheel can turn as much as
it wants, but this has no e5ect on you. However, when
you leave the center and sit on one of the spokes or at
the edge, you must use all of your strength to avoid
losing your stability. !his applies to all situations in life.
When we are not centered, meaning when we are
FbesideG ourselves, this creates all types of tense
states. @ne individual may have tension in the
stomach, another person has tension in the neck,
back, pelvis, or chest.
-ccording to the Dive )lement /heory, the
centering force is associated with the earth
element 'see -ppendi" 7), which rules the
energy of the stomach, spleen, and pancreas.
/he Fudra Audra strengthens the earth element
and its organs. If the chi 'the 7hinese term for
elemental energy) su&ers a distinct decrease
because of weakened earth energy, there will
also be a diminished supply to the head area as a
result. 7onse5uently, the person feels listless,
heavy, weighed down, or even di##y. >uch a state
of weakness can be relieved or even completely
eliminated with this mudra.
/he Fudra Audra can also be used by people who
have e"perienced heart complaints, di##iness,
the descent of interior organs, or general states
of e"haustion.
;erbal remedy
&ngelica :&ngelica o;cinalis Ho5m., strengthens the
autonomic nervous system and wormwood :&rtemisia
absinthium +., is the stomach remedy from the herb
garden.
Visualisation
!he following image will center your mind by
concentrating it on a point, which then increases the
power of centering and strengthens body, mind, and
soul. /n your mind, see a white canvas in front of you.
With a charcoal pencil, draw a wagon wheel on it=the
outer rim, the inner rim, and the spokes that connect
the inner rim with the outer. !he hub is shaped like a
sBuare. -ee a yellow point at the very center of it.
While inhaling, let the yellow point come toward you
and become increasingly large and shiny. While
ehaling, let it become smaller again and return to the
hub. &lways keep your mind focused completely on the
center.
-<rmation
/ rest at my center and draw strength and <oy from my
center.
22) "aruda mudra
Garuda, the mystical bird
*lasp your thumbs and place your hands, right hand on
top of the left hand, on your lower abdomen. "emain in
this position for about 4D breaths and then slide your
hands up to your navel. -tay there for another 4D
breaths. !hen place your hands on the pit of your
stomach and remain again for about 4D breaths. /n
conclusion, place your left hand on your sternum, turn
your hands in the direction of your shoulders, and
spread your fngers. 2o as needed, or three times a day
for A minutes.
.aruda, the king of birds and of the air, is the enemy of
the snakes. !his is the powerful and mighty bird that
0ishnu rides. Birds generally have sharp eyes, a distinct
sense of orientation, and strong survival instincts.
+arge birds have such an enormous wing span and so
much strength in their wings that they can let
themselves be carried by the wind. !he .aruda Mudra
is very powerful and should be dosed well. !his
mudra activates blood (ow and circulation,
invigorates the organs, and balances energy on
both sides of the body. Ehether in the pelvic or
chest area, it invigorates and stimulates. It
rela"es and relieves pain related to menstrual
complaints, stomach upsets, and respiratory
di<culties. It also helps people deal with
e"haustion and mood (uctuations. 7aution is
advised for those who have high blood pressure.
;erbal remedy
& wonder remedy for blood 9ow and circulation is
arnica :&rnica AEontana,. Never apply arnica to an
open wound7 it works wonders on bruises.
Visualisation
!ry to imagine living your life as a big bird of prey :and
not as a poor little mouse,. Lou sail elegantly and
lightly through the air and see the landscape :your life,
from a certain distance. Lou see the mountains :your
challenges, for what they are :not too high and not too
low,, and you also see the best way to overcome them.
Lou have the clear sight of a bird of prey and can
di5erentiate between what is signifcant and what is
unimportant. Lou don8t strive to get more or less than
you need, and therefore live in contentment and
harmony with your surrounding world.
-<rmation
/ am inwardly free. / get what is due to me, and / live in
harmony with my world.
$) >uchi mudra
$irst clench both fsts and hold them in front of your
chest :basic position,. While inhaling, stretch the right
arm to the right and point the inde fnger upward. &t
the same time, stretch your left arm to the left. Hold
this tension for # breaths and then return to the basic
position. "epeat si times on both sides.
Dor serious chronic constipation, do four times a
day. Dor light constipation, repeat si" to twelve
times in the morning and at noon. When traveling
or in acute cases, practice every morning before rising
for 3 to 4D minutes while comfortably lying in bed.
!hen hold Mudra Number ?A for several minutes. !he
-uchi Mudra often helps the frst time you do it. /f you
practice it in the morning at E, you can usually
FunloadG before R.
Jogis have always been 5uite concerned about
daily elimination and intestinal cleansing.
6nwelmess, spite, impatience, violent temper, wanting
to cling to everything=the cause for all these
unpleasant feelings is often full, and therefore stressed,
intestines.
;erbal remedy
Black alder :"hamnusfrangula, helps against
constipation.
Visualisation
/n your mind, see yourself as a generous person, as
someone who likes to give unconditionally, and wisely,
and who liberally distributes an appropriate portion of
your income. -ee yourself as someone who can also
forgive yourself and your fellow human beings7 who
can toss out old pre<udices and other fgments of the
mind, and risk having new eperiences7 and who starts
every day as a new person with fresh vigor. +et this
inner concept become increasingly true in your outer
world.
-<rmation
/ let go and give up everything that has been used up
in my body, mind, and soul.
*) Aushti mudra
&ist
Bend your fngers inward and place your thumbs over
the ring fngers. 2o this with each hand.
2o as needed, or three times a day for 43 minutes.
!he Mushti Mudra activates the liver and stomach
energy, promotes digestion, and helps cure
constipation.
When we show someone our fst, the other person
understands this gesture and will react with fear, 9ight,
or counterattack. But this will hardly solve the problem.
6nfortunately, this is why aggression has become so
disreputable, and many people suppress it to the
etent that they hardly even perceive it around them.
/mmediately living out every aggression in a wild way
certainly isn8t good either, but neither is suppressing it.
We can reduce aggression to a large etent when we
fnd out its cause. !here is blind fury and righteous
anger=but there are worlds between them. /he cause
of many physical complaints, such as a weak
liver, problems with digestion or constipation,
tension, heart complaints, etc., are related to
suppressed or uncontrolled aggression. Aost
aggression is based on not being able to say
?no,B not being able to set boundaries, letting
oneself be driven into a corner, etc. /he basic
evil is fear.
When aggression arises, it should be let out in the
foreseeable future. Aake vigorous fsts and punch
pillows with them, 4og, stomp, dance, or even
clean the houseK /hen look for the cause of the
aggression and develop a strategy as to how its
trigger can be eliminated. Aany problems can be
cleared up by discussing them.
;erbal remedy
!he herb against stress, which has been scientifcally
proved, is taiga root :>leutherococcus senticosus
Maimowic(,.
Visualisation
/magine scenes in which you behave too fearfully or too
aggressively. Now change the scenes to how you would
like them to be. $or eample, you can practice how to
say FnoG or how you act toward a boss, your partner, or
your parents. But <ust saying FnoG doesn8t achieve all
that much% mentally work out sensible suggestions for
solutions. Whether in planning the weekend or
restructuring work, you can train your clear powers of
imagination and awaken your fantasy in this respect.
Lour life will soon be more colorful and richer.
-<rmation
/ am Buiet and serene in every situation.
,) Aatangi mudra
Matangi.god of inner harmony and royal rulers hip
$old your hands in front of your solar pleus :stomach
area,, point both middle fngers and place against each
other. 2irect your attention to the breath in the solar
pleus or stomach area.
2o as needed, or three times a day for A minutes.
!his mudra strengthens the breathing impulse in the
solar pleus and balances the energies in this area. /t
stimulates the wood element, which represents
new beginnings, and the earth element, which
gives life its depth. /he heart, stomach, liver,
duodenum, gallbladder, spleen, pancreas, and
kidneys proft from the Aatangi Audra. -n
e"cited heart becomes noticeably more calm,
and inner tension 'such as diverse spasms or
sensations of fullness) that hamper digestion are
resolved. -ccording to Iim da >ilva, this mudra
also relieves vague pain and tension in the 4aw.
;erbal remedy
+avender :+avandula angustifolia Miller, and verbena
:0erbena o;cinalis, are herbs of repose and harmony.
.reen and yellow are the colors of the solar pleus7
Lellow lightens our mood and stimulates the mind.
.reen is the color of harmony. >ach of us needs an
inner place :a retreat, where we can go to be safe. We
can create this place inside ourselves. /f we can get
there without using any physical means of
transportation, we also don8t pollute our environment
and can really save time.
Visualisation
/magine a yellow desert in which you create a beautiful
green oasis, a place of harmony and <oy. !his is your
personal retreat, and you form it completely according
to your own preferences and needs. Here you fnd
yourself again. Lou become calm and still, and your
soul attains peace.
-<rmation
"est, silence, and peace fll me completely.
3) Aahasirs mudra
Large head mudra
!he tips of your thumb, inde fnger, and middle fnger
touch each other. @lace your ring fnger into the fold of
the thumb and keep your little fnger etended. 2o this
with each hand.
2o as needed, or three times every day for # minutes.
;eadaches have a great variety of causes and
can hardly be made to disappear once and for all
with one single mudra. Dre5uently, weather
in(uences or tension in the eyes, neck, back, or
pelvis are at fault0 or there are problems with
the sinuses or digestion. -ll of this can result in
too much energy being focused on the head, and
this leads to tension that causes pain in the
head. In order to release this tension, it is
important to direct consciousness into other
body parts 'abdomen, feet, or hands). /he
Aahasirs Audra balances energy, has a tension6
relieving e&ect, and eliminates mucous
congestion in the frontal sinuses.
/f you have the time to lie down, try out these
additional measures against headaches. 2ip a
washcloth in water that has some vinegar added to it,
lie down, and place the washcloth on your feet. !he
soles, the backs of the feet, and the toes should be
packed well. Now massage up and down your neck by
vigorously pressing your inde and middle fngers into
the middle of the nape of your neck, then massage
both frontal eminences :bumps on both sides of the
forehead,, and fnally form the Mahasirs Mudra with
your fngers.
;erbal remedy
Lou can drink a tea made from willow bark :-ali alba,,
meadowsweet :$ilipendula ulmaria,, or feverfew
:*hrysanthemum parthenium,. /n order to prevent a
migraine, you can do an enema.
Visualisation
While ehaling, imagine that waves of energy are
9owing down from your head through your neck, back,
arms, and legs, and leaving through your hands and
feet. &fter a while, imagine that your head is clear,
cool, clean, and light. /n conclusion, stroke your face
with spread fngers and en<oy the feeling for a while.
Affirmation
/ have a free, light, clear, and cool head.
8) ;akini mudra
$a*ini.god of the &orehead /
th
"ha*ra
@lace all the fngertips together. !he Hakini Mudra can
be practiced at any time.
Ehen you would like to remember something, or
want to fnd the red thread again, place your
fngertips together, direct your eyes upward, place the
tip of your tongue on your gums while inhaling, and let
the tongue fall again while ehaling. !hen take a deep
breath=and what you wanted should immediately occur
to you. Moreover, when you must concentrate on
something for a longer period of time, could use
some good ideas, or want to remember
something that you have read, this mudra can be
useful. Ehen doing mental work, don2t cross your
feet. -it with your eyes facing west. !his mudra can do
true wonders, and you should always keep it in the
back of your mind in case of an emergency.
/n terms of science, this fnger position has been
researched Buite well7 researchers have determined
that it promotes the cooperation between the right and
left brain hemispheres. /t is also recommended today in
memory training and management courses. /t is said to
open access to the right hemisphere, which is
where the memory is stored. !his mudra also
improves and deepens respiration, and the brain profts
from it as well.
;erbal remedy
+ungwort :@ulmonaria o;cinalis +., benefts the lungs.
Visualisation
Lou may also improve concentration and gather new
mental powers by letting your ga(e and thoughts rest
on one ob<ect or a relaing activity for a longer period
of time. !he following eercise also helps in this
direction.
&bout three feet in front of you, imagine an ob<ect,
such as a burning candle, a piece of fruit, or a stone.
+ook at the ob<ect as long as possible without blinking.
Now close your eyes and try to imagine the ob<ect.
/mmediately let go of every rising thought not related
directly to the ob<ect. Hold your concentration as long
as you can.
-<rmation
*oncentration is my strength.
:) /se mudra
-ercise of the three secrets
@lace both hands on your thighs. @ut the thumb tip
onto the root of your little fnger. -lowly encircle your
thumbs with the other four fngers while slowly inhaling
through your nose. Hold your breath and form the
sound of 'M seven times in your head while hearing
the vibration of the tone in your right ear. !hen slowly
ehale while drawing in the abdominal wall7 open your
hands again and imagine all your worries, fears, and
unhappiness leaving your body.
"epeat this eercise seven to forty=nine times, but at
least seven times=according to the !aoist monks.
Iim !awm, an authority on *hinese medicine, writes%
F!radition says that this mudra chases away
sadness, reduces fearfulness, turns away
misfortune and bad luck, and overcomes
depressions. /t is known to increase personal
magnetism and enhance the intuitive and mental
powers.B
@eople who are depressed are freBuently given the
following advice by the friendly people around them%
you should take a walk in the fresh air, do gymnastics,
do yoga eercises, etc. However, depressed people
often lack the strength to do these things. But since we
must always breathe wherever we are, even in the
deepest depression, we can at least intensify our
breathing and practice the !se Mudra. !hen stretch
vigorously.
;erbal remedy
& further wonder remedy against depression is <ust
plain water. 2rink a great deal of water and shower
freBuently. -t. John8s wort :Hypericum perforatum +.,
and borage :Borago o;cinalis, are the herbs used to
treat depression.
Visualisation
/n your mind, see yourself sitting close to the sea. Lour
feet are gently bathed by the waves. 2eeply inhale the
refreshing ocean air, hold your breath for a few
seconds, and then slowly ehale. Now feel a light rain
and how the warm water washes away all your sadness
and cares. !hen turn your face to the sun and allow the
light and warmth to stream in through the pores of your
skin. +et yourself be comforted and given new
confdence and <oy.
-<rmation
/ am flled with light, lightness, and divine <oy.
=) Va4ra mudra
Gesture of the )ery thunderbolt
@ress your thumb onto the side of the middle fngernail,
the ring fnger on the other side of your middle
fngernail, and the little fnger at the side of your ring
fngernail. >tend your inde fnger. 2o this with each
hand. 2o as needed, or three times a day for 3
minutes. /n addition, relief can be obtained by
massaging the root of the nose, the center of the
forehead, the back of the head, and the nape of the
neck with the middle fnger.
7irculation may be weakened when blood
pressure is too low, or there is a weakness in the
earth element, which is associated with the
energy of the stomach, spleen, and pancreas, or
a weak heart. - lack of drive, listlessness, and
di##iness are the conse5uences.
With the 0a<ra Mudra, you can stimulate circulation.
!he back bends and side bends of yoga also activate
these respective energies. Walking at a brisk pace,
listening to lively or eciting music :such as
Beethoven8s Hammerklavier @iano -onata and the 4
st
,
?
nd
, 3
th
, or E
th
-ymphony7 .eorge .erschwin8s @iano
*oncert in $ Ma<or7 <a(( or rock Sn8 roll, march music,
techno, etc., can also give you new drive. /n addition,
pouring very warm or cold water onto your wrists can
also help. *aution% & lack of drive can come from
etreme physical or mental=emotional fatigue% rest and
recuperation are then necessary. 2o not use any type
of stimulant in this caseP
;erbal remedy
Nature8s ma<or stimulants are arnica :&rnica #4ontana,
and rosemary :"osmarinus o;cinalis,.
Visualisation
/magine a fery glowing ball in your pelvis. With every
inhalation the freball climbs up your spinal column, to
your heart, through the throat, and up into your skull.
!he ball heats your body and your vitality it warms
your heart and illuminates your mind.
-<rmation
/ en<oy this present day with <oy in my heart.
$C) +hramara mudra
The bee
@lace your inde fnger in the thumb fold, and the tip of
your thumb on the side of your middle fngernail.
>tend your ring and little fngers. 2o this with each
hand.
2o four times a day for E minutes. /f you have more
time, you can hold the Bhramara Mudra up to eight
times a day for about ?D minutes. !he name of this
mudra comes from Indian dance and represents
the bee. !oday we use bee products against allergies,
and this mudra has the same e5ect.
/he cause of allergies is a weakened immune
system andLor intestinal (ora that has also been
a&ected. $or eample, antibiotics and many other
medications harm the intestinal (ora. /he e&ects
are mucous congestion in the frontal sinuses,
bronchial tubes, and intestinal tract, not to
mention a great variety of rashes. - change of
weather, pollen, and animal hairs are often 4ust
the triggers, but not the actual cause. I used to
e"perience a routine alternation between asthma
and allergies. /oday I live without the symptoms
of these disorders because I have changed my
diet and lifestyle. It is best for people who have
allergies to eat little or no 'even betterK) meat,
tomatoes, hot peppers, kiwis, and strawberries,
and they should not drink milk.
/o strengthen the immune system, a routine
program of yoga, 4ogging, or hiking is helpful.
Feducing stress and getting enough rest is also
important. /reating it with healing earth can
restore the healthy intestinal (ora.
>nemas are very e5ective, and not as complicated as
they may seem. Hang a water container :or special
enema bag available from the drugstore, above the
bathtub, fll it with lukewarm sage or chamomile tea,
kneel down in the bathtub in the cat posture, and
gently guide the :lubricated, end of the hose into the
anus. !hen let all the tea water run into the large
intestine. !he rest will take care of itself. "epeat three
times and then rest for a while. /t is best to do the
enema every other day during one week. !hat should
su;ce for several months at a time.
@eople with allergies often have a cleanliness mania, or
they are afraid of contagious diseases. Become aware
of your fears and work on dissolving them by taking a
mental look at what triggers fear.
Visualisation
What are you afraid ofM /magine an ob<ect to which you
are allergic. &nd then imagine how to stay healthy
when you touch it. &t frst, you may feel inner
resistance against this idea, which is normal. "epeat
the images until you react neutrally to them.
-<rmation
/n love and serenity, / like TnameU.
$1) !ttarabodhi mudra
Mudra of the highest enlightenment
@lace both hands folded in front of your solar pleus, at
the level of your stomach. +ay the respective inde
fngers and thumbs on each other. @oint your inde
fngers upward to the ceiling, and your thumbs
downward to the 9oor or stomach. /f you are lying
down, the tips of your thumbs may lie at the lower end
of your sternum.
!he 6ttarabodhi Mudra can be held anywhere, at
any time, and for as long as you want.
Jou can use this mudra when you feel physically
and mentally listless, when you want to rela", or
when you need a rousing idea6a (ash of
inspiration.
!he 6ttarabodhi Mudra strengthens the metal
element, which is associated with the energy of
the lungs and large intestine. /t strengthens
inhalation7 and since the heart and upper lung areas
are particularly opened when this mudra is done, it has
a refreshing e5ect. !he metal element has a direct
relationship with the nervous system and anything
that conducts electrical andLor energetic
impulses. !hese are both the internal and eternal
paths that connect human beings with the surrounding
world and the cosmic forces. /he metal element
conducts trie universal life force, also called chi
or prana, from the outside to the inside and is
also responsible for charging the inner power
reservoirs. / like to compare this mudra with a
lightning rod, and I practice it fre5uently before I
give a talk, teach a class, or write. 'n the one
hand, / want to make connection with the divine
powers that should be the essence of my work7 and on
the other hand, / would like to create the connection for
the listeners students, andHor readers. /est the e&ect
of this mudra6you will be ama#edK
;erbal remedy
-allow thorn :Hippophae rhamnoides +.,, which is to be
taken during the dark winter months in particular,
refreshes body, mind, and soul.
Visualisation
/magine a line that etends from your pelvis to your
heart, your head, and far beyond your head, losing
itself in infnity. Whatever you now desire=solutions,
answers, healing power, clarity, etc.=comes to you
through this line as light from the cosmos. @erhaps you
also wish for something for a fellow human being. !hen
conduct this light into your heart and to the respective
person from there.
-<rmation
My partnership with the powers of the cosmos allows
my life to appear in a new light.
$) .eto"ifcation
mudra
@lace each thumb on the inner edge of the third <oint of
your ring fnger. 2o this with each hand. &t least once a
year, we should all plan a detoifcation treatment. /t
makes no di5erence whether this is done at a beautiful
spa or at home. !he important thing is to pamper
yourself, and allow yourself rest during this time, while
still getting some eercise :walking, yoga, breathing
eercises,. & rice or potato treatment has a very
e;cient but gentle e5ect. $or three to fve days, eat
easily digestible bread with herb tea made of stinging
nettle :6rtica dwica +., in the morning7 for lunch and
dinner, have a meal of rice or potatoes and steamed
leaf vegetables. 2rink tea or water between meals. 2o
an enema every second day and occasionally support
the deto"ifcation process with a compress. $or
eample, a potato compress is Buite easy to use and
practically draws the toins out of the body. /t can be
used to support general cleansing by placing it on the
liver or any other body parts that hurt. Boil the
potatoes in their skins and mash with a fork, wrap in a
cotton towel, and place on the body7 wrap a warm
towel around the body and the potato sack. +eave the
compress on the respective spot for about CD minutes.
2uring the detoifcation days, lie down to rest often.
!his is the time to use this mudra for supporting the
detoifcation process. /t is important to consider the
things, in addition to waste materials and toins, you
are willing to let go of=bad memories, old grudges, bad
habits, negative character traits, fears, etc. !his will
make room for something new. What should it beM
2o the following visuali(ation several times a day, with
enthusiasmP
Visualisation
0isuali(e a flm where you see what you are letting go
of. &llow yourself enough time to do this. &fterward,
visuali(e new Bualities that you desire. /magine
everything new in a very lively and detailed manner7
create within yourself the feelings :relief, pride, <oy,
etc., that you will have when the goal has been
reached=when your wish is fulflled.
-<rmation
/ entrust my wish or goal to divine protection=and
everything will be fne.
$$) >hakti mudra
0n honor of !ha*ti, the goddess of life energy
@lace your ring fngers and little fngers together. !he
other fngers are loosely bent over your thumbs which
are placed in your palm. $ocus on your breathing in the
pelvic area, and slow down ehalation somewhat.
2o as needed, or three times a day for 4? minutes. !he
-hakti Mudra intensifes the respiratory impulse in
the lower chest area. Jou can increasingly
perceive breathing in the pelvic area. It has a
calming e&ect and will help you fall asleep at
night. /f it is done too often or held for too long, it may
also lead to lethargy. /t can bring pleasant relaation to
the pelvic area. &s a result, it can counteract spasms
in the intestines, or even menstrual complaints.
/ am freBuently asked for advice about di;culties in
falling asleep. 'ne of the following tips always works%
%ractice this mudra in a slightly di&erent form
before trying to sleep. /f you sleep on your sides,
you can take a corner of the pillow between your
hands, place the little fngers and ring fngers together,
and let the others lay on or beneath the pillow.
Bend one hand back and slowly turn it to the left and
to the right si times7 then do the other hand7 then one
foot, and then the other.
Moisten the outer and inner sides of your legs with a
wet cloth7 go to bed without drying them.
;erbal remedy
0alerian :0aleriana o;cinalis +., and hops :Hamulus
lupulus +., also have a calming e5ect.
Visualisation
*olor combinations in green and soft, 9owing forms
always have a calming e5ect. 0isuali(e green pictures
:a landscape, leaves, a silk scarf, etc., and let your
ehalation become increasingly slower and deeper
while you do so.
-<rmation
-ilence, harmony, and peace fll my entire being.
$*) Aaha sacral mudra
Large pelvis mudra
@lace your ring fnger pads together, with your little
fngers on the thumbs. Hold this hand position for 4D
breaths.
Now place the pads of your little fngers together and
place your ring fngers on your thumbs. &lso hold this
variation for 4D breaths. 2o as needed, or three times a
day for E minutes.
/his wonderful mudra helps handle complaints in
the lower abdomen0 it is particularly good
against pain during menstruation. /t can also bring
relief for inactive intestines, intestinal spasms,
or bladder and prostate complaints, since it has
a rela"ing and energy6balancing e&ect.
While holding this mudra, you can additionally practice
the Maha Bandha ten to thirty times. "epeat several
times each day=!his eercise can naturally also be
practiced while sitting on the toilet.
/he secret aMictions of many people are bladder
weakness, hemorrhoids, and atony or tension in
the area of the bladder and anus. /hese
problems can be relieved by training the %7
muscle. -s an additional measure against
weakness of the bladder and anal sphincter,
Viparita Iarani can be used.
;erbal remedy
*hewing pumpkin seeds and drinking pear :@yrus
communis, or bearberry leaf :&rctostaphylos uvaursi,
tea are also good for the bladder.
Visualisation
@roblems with elimination are often also accompanied
by mental and emotional di;culties about letting go in
general, or with fear of having to go through
something. Lou can build up positive patterns in this
respect with the following image.
2oesn8t the world always look a bit friendlier on the
other side of a long tunnelM We freBuently have to pass
through tunnels in life=we have to go through
something. !he image of a tunnel that we walk through
can help us keep going, carry on, and be hopeful. >very
tunnel ultimately takes us to the light, but we need the
courage and strength to go through it to the end.
-<rmation
No matter how dark my path may be at times, it leads
to light.
$,) Aakara mudra
Ma*ara.the name of a crocodile in 0ndian mythology
@lace one hand inside the other. >tend the thumb of
your lower hand through the little fnger and ring fnger
of the other and place in the middle of the palm of your
upper hand. !his hand8s thumb and the tip of your ring
fnger touch each other. 2o this three times a day for A
to 4D minutes.
Within the shortest amount of time, the crocodile can
mobili(e tremendous strength, which it has built up
during its endlessly long resting periods. Human beings
also have reserves of strength that are restored during
phases of rest. !his mudra activates kidney energy,
which is related to this reserve of strength.
Deeling listless, depressed, and dissatisfed6as
well as having black rings under your eyes6
usually indicates a reduced supply of energy. /n
addition to walking in the fresh air, and getting ear
massages, the breathing eercises of yoga are also
helpful here. / have found the complete yoga breath=
which can be practiced while standing, walking, sitting,
or lying down=to be Buite e5ective. !o do this, breathe
in deeply, arch your abdominal and chest area forward,
draw up your shoulders. Hold your breath for several
seconds and then slowly ehale. &t the end of the
ehalation, pull in the abdominal wall a bit so that even
more air is sBuee(ed out. When doing this, be sure to
hold the pauses after inhalation and ehalation for
several seconds. 2espite this, keep the breath slow,
regular, and fne. !his mudra has a calming and
centering e&ect, giving you a sense of security
and confdence.
;erbal remedy
!he birch :Betula verrucosa,, which sucks up to ED
Buarts of water from the ground every day and
evaporates it through the leaves, helps against renal
function impairment. .oldenrod :-olidago viraaurea +.,
is e5ective against pyelitis, and ground ivy :.lechoma
hederacea +, eases nervous bladder complaints.
Visualisation
!he color blue has a positive in9uence on the water
element. 0isuali(e a meadow flled with blue 9owers.
Behind it, you see the blue ocean with a blue sky
arched above it.
-<rmation
*osmic, divine energy is completely available to me at
any time and place, and / use it wisely.
$3) Aukula mudra
1ea* hand
@lace the four fngers on your thumbs and put your
fngertips on the part of your body that needs more
energy. 2o this with each hand.
2o as needed, or fve times a day for 3 minutes.
/his energy6giving and rela"ing mudra is placed
on the organ or body part that hurts, or that
feels weak or tense. /his is like directing a laser
ray of regenerating energy to the respective
body part or organ that needs healing. -amuel
West, an &merican scientist and healer, uses the
Mukula Mudra when he wants to electrically recharge
an organ, and has been very successful with this
method. He was able to prove that every health
disorder, as well as many indefnable pains, is caused
because the respective electrical feld is too weak.
&ccording to West, the fngers should be placed on the
various organs as follows%
9ungsN Place your )ngers on the right side and left
side, about 2 inches below the collarbone3
>tomachN Place the )ngers of both hands directly
beneath the sternum3
9iver and gallbladderN Place your left hand at the
lower end of the sternum3 #ith your right hand, stro*e
24 times across the ends of the ribs on the right side,
as if you wanted to light a match3
>pleen and pancreasN Place your right hand at the
lower end of the sternum. #ith your left hand, stro*e
24 times across the ends of the ribs on the left side, as
if you wanted to light a match3
IidneysN Place the )ngers of both hands about two
inches above the waist on the bac*3
+ladderN Place the )ngers of both hands on the right
and left side of the abdomen, ne-t to the pubic bone3
0ntestines( Place the )ngers of one hand on the navel
and, from right to left, draw a circle that becomes
increasingly larger 5li*e a spiral63
-lways do a complete yoga breath while you do
this. -fter inhaling, during the e"tended pause,
say the a<rmation.
Visualisation
$or treatment of the lungs, visuali(e the color white7 for
the liver and gallbladder, green7 for the stomach,
spleen, and pancreas , use yellow7 use red for the heart
or small intestine7 use blue for the kidneys and bladder.
-<rmation
2irt out=power in.
$8) Ioint mudra
Fight hand% !humb and ring fnger together.
9eft hand% !humb and middle fnger together.
2o as needed, or four times a day for 43 minutes. /n
case of illness, the mudra should be held si times a
day for CD minutes.
!his mudra balances energy in your 4oints. / have
had very good eperience with it when my knees
were sore after a hike, especially walking down
mountains, or when I have worked too long at
the computer and have an unpleasant feeling in
my elbows.
!here are many dynamic yoga eercises you can use to
help against <oint pain. !hese can be found in my Basic
Loga for >verybody :a book and card set published by
Weiser in 4RRR,. &ll of the older relatives in my family
are aVicted to some etent by severe arthrosis. !wenty
years ago, / also su5ered from pain in the knee and
hip 4oints. /oday, thanks to yoga, I have no more
symptoms. &ll types or compresses are also helpful=
<ust don8t let anyone talk you into believing that the
situation is chronic and you now have to su5er from
such pain for the rest of your life. .o something to
counteract itP !he healing may take months, but if
you are persistent you can have success with it.
& wonderful eercise for all the <oints is the +ittle Bear
:see illustration,. /t is important to do the circles very
loosely and slowly. -low down the 9ow of your breath
when you do the movements.
+ie on your back, draw your chin in slightly, and hug
your knees. !hen move the legs and arms into a
vertical position.
-hake both hands and feet to rela them.
*ircle your foot and hand <oints.
2raw wide circles with your arms and legs, as if you
wanted to draw a big infnity sign on the ceiling.
Bend and stretch your legs and arms.
;erbal remedy
!he herb for <oints, whether human or animal, has
always been comfrey :-ymphytum B;cinale +.,.
Visualisation
0isuali(e images where you completely en<oy your
9eibility7 you easily and freely move your legs and
arms, feet and hands, head and neck. Lou see yourself
as a dancer, athlete, or performer and feel how your
energy 9ows and your mood improves.
-<rmation
/ en<oy my 9eibility. /t uplifts my soul and stimulates
my mind.
$:) Ialesvara mudra
Dedicated to the deity +alesvara, who rules over time
@lace the fnger pads of your middle fnger together7
touch the frst two <oints of the inde fngers and touch
your thumbs. Bend your other fngers inward. @oint
your thumbs toward your chest and spread your elbows
to the outside.
/nhale and ehale slowly 4D times. !hen observe your
breath and lengthen the pause after inhalation and
after ehalation a little bit more.
!he Ialesvara Mudra calms the (ood of thoughts0 it
calms agitated feelings. !he more calm we become,
the longer the time periods between the thoughts. We
become more clear0 we make new observations
about ourselves7 we can seek and fnd solutions.
!his mudra can also be used to help change
character traits, support memory and
concentration, or eliminate addictive behavior. /t
should be practiced at least 4D to ?D minutes a day for
these purposes.
&s long as we live, we work on our character traits,
much like a stonecutter hews a sculpture out of a lump
of stone. !his shouldn8t be a battle, but loving and
understanding guidance that pushes us in the right
direction. &s unpleasant and uncomfortable as had
character traits, habits, or addictions may be, they also
help us progress when we overcome them.
;erbal remedy
When the mind is overly active, when certain rhoughts
circle in the mind and cannot be put aside, / fnd Bach
$lower Wo. C3 :White *hestnut, to work true wonders.
Visualisation
$irst ask about the beneft that this characteristic or
habit brings.
&sk the cosmic consciousness for help and
partnership in this pro<ect.
2escribe the new characteristic or habit as precisely
as possible.
Now imagine scenes in which you act and react in a
new way.
-<rmation
/ en<oy being Tlike this and like thatU.
$=) >hiva linga
nergy.charging Mudra
@lace your right hand, with thumb etended upward, on
top of your left hand, which is shaped like a bowl. Hold
the fngers of your left hand close together. @osition
your hands at the level of the abdomen, with your
elbows pointing outward and slightly forward.
2o as often as you like, or two times a day for A
minutes. /he right hand in this mudra symboli#es
the masculine force6 >hiva2s phallus. >hiva
embodies the destructive and transformative
aspect of the highest deity in Indian mythology.
Hust as the phallus is the symbol of a new
beginning, >hiva is the deity who makes this new
beginning possible in the frst place by
destroying something, thereby creating the
necessary preconditions. /f, for eample, 9owers
wouldn8t wilt, there would also be no fruit. 'r, if the
spent cells within us were not destroyed, there would
be proliferations. /t is an eternal cycle and must
function perfectly within us on the physical and mental=
emotional levels. &n inner force keeps it going, and
each of us has this force within our reservoir, which is
associated with the water element. !he breath
nourishes this reservoir of energy. !his is why the
optimal Buality of the breath is so important. !he water
element has its e5ect on the outer edge of the hand
and the palm, and the thumb is like an in9ow for
energy, which is absorbed through the lungs.
!his mudra can be used against tiredness,
dissatisfaction, listlessness, and depression. 'r
we can use it when we feel drained because of long
periods of tension or strain. Lou can do it while you
are waiting, such as while waiting for the doctor2s
fndings. !his mudra helps the healing process, no
matter where we are sick. In terms of healing, this
mudra is responsible for many more wonders
than people know. Ieep this fact in the back of
your mind when you need healing.
Visualisation
/magine that your left hand is a mortar and your right
hand is a pestle. 2uring the frst breaths, mentally let
whatever makes you sick fall like dark pebbles into
your left hand. With the edge of your right hand, grind
everything into the fnest dust, which you then blow
away from your hand like fne sand. &fterward, remain
seated for a while and let healing energy 9ow into the
bowl formed by your hand :your energy reservoir,
through the right thumb. $ervently speak the following
a;rmation several times.
-<rmation
Healing light illuminates every cell of my body,
dissolves everything that should be dissolved, and
builds up what must be built up again.
!hank youP
*C) Hnana mudra and
7hin mudra
Gesture of consciousness and gesture of *now ledge
@lace the tip of the thumb on your inde fngertip and
etend your other fngers. +ay your hand on your thigh
in a relaed way. 2o this with each hand.
When your fngers point up to Heaven, it is called the
Jnana Mudra7 when your fngers point down to >arth, it
is called the *hin Mudra.
/he mudra is done in two di&erent ways. !he frst
way, as described above, allows the tips of your thumb
and inde fnger to touch each other7 for the second
variation, the tip of your inde fnger touches the frst
thumb <oint, and the thumb places light pressure on the
nail of your inde fnger. !he frst variation is the
passive receiving position7 the second one is an
actively giving position.
!hese are the two best=known hand positions of Hatha
Loga, and they have an e&ect on the physical,
mental, emotional, and spiritual level.
/hese gestures symboli#e the connected nature
of hum consciousness 'thumbs). /he three
e"tended fngers sym boli#e the three gunas6
traits that keep evolution in both microcosm and
macrocosm in motionN tamas 'lethargy), ra4as
'activity), and sattwa 'balance and harmony).
/he closed circle of the inde" fnger and thumb
depict the actual goal of yoga6the unifcation of
-tman, the individual soul, with +rahman, the
world soul.
We fnd this mudra in many of the Hindu portrayals of
deities7 in them, the right hand is raised to the heart,
and the thumb and inde fnger, which touch each
other, are facing the believer. /t is the gesture of
proclaiming a teaching. !he Buddhists are also familiar
with the gesture and call it the 0itarka Mudra
:discussion gesture,. With this gesture, the deity or
Buddha underline the meaning of the words. *hrist was
also depicted on old By(antine icons using this gesture7
in *atholic liturgy, the priest makes the same gesture
after the transubstantiation.
I also fnd it beautiful when the Hnana Audra is
practiced at the heart. "aise your hand to the level
of the heart, letting the inde fnger and thumb touch.
Here they should be directed inward and upward. Here
they simply symboli(e the wisdom of .od. !his is the
devotion of the human being to divine wisdom and its
recognition. !here is also a certain tenderness in this
gesture that touches my heart.
With these variations of the Jnana Mudra, we already
fnd ourselves on the spiritual level. However, the
physical e5ect should not be overlooked. When this
gesture is employed to heal physical complaints, it
makes no di5erence whether the Jnana Mudra or the
*hin Mudra is practiced. &ccording to Ieshav 2ev, this
mudra is a universal remedy for improving states
of mental tension and disorder, as well as for
promoting memory and concentration. It clears
the mind6and we all want to have a Gclear headG
in any situation. /t is also used for insomnia, as
well as sleepiness depression, and high blood
pressure. This mudra can be combined with other
mudras and enhances their e7ects when practiced
before or after them. Lou can hold the gesture with <ust
your right hand, and practice another mudra with your
left hand.
!his mudra activates the metal element and is
associated with the color white. White is the apparent
void in which fullness is concealed. White is the color of
birth and death, of a new beginning and completion.
White is also the color of unity and peace. White clears
the mind and brings peace to the soul.
Visualisation
0isuali(e the color white. $irst do this by mentally
looking at a white ob<ect, then do it abstractly. 0isuali(e
a white wall and let yourself be surprised by the forms
and colors that descend upon you. !here may be
encoded messages hidden in them.
-<rmation
2ivine knowledge makes my life richer and easier7
divine wisdom gladdens my heart and shows me the
path.
Audra e"ercises
&s mentioned earlier, a few of the body positions in
Hatha Loga are also called mudras. / have combined
these with the other yoga eercises and put together a
benefcial, meaningful series of eercises. / o5er it as
an additional approach, so you can use it, or not, in
keeping with your needs. /f yes, then slowly speak the
a;rmation given at the end of the eercise 4 to C
times, either after or during the eercise, in your own
breathing rhythm.
Lou can consider this series of eercises to be
preparation for meditation or you can practice them
after meditation. @articularly when you have been
sitting for a longer period of time, the eercises are an
absolute relief. !hey can also be done separate from
the meditation period in your morning or evening yoga
ritual. -ince the e5ect is considerably dependent upon
the thoughts and feelings that come during the
practice, / have included an a;rmation with each
eercise.
1) 9imber6up and warm6up
e"ercise
$orm the hands into &tman<ali
&t frst, remain calm, standing for several
breaths, while you collect yourself in the
heart center .
Inhale% -tretch your arms upward.
)"hale% Bring your hands back to your
chest, bend your knees and sBuat down.
Inhale% *ome back up, and stretch your
arms upward.
)"hale.
"epeat a number of times.
-<rmation
/ connect myself with the powers of Heaven
and >arth.
)&ect
7alms and collects the mind0 warms up the body.
) /he message of shiva
-tand on the right leg7 bend the left leg.
$orm your right hand into the gesture to turn away
fear :&bhaya Mudra, and form the gesture of mercy
:0arada Mudra ,with the left hand.
"emain in this position for 4D
breaths.
*hange the leg position and
remain in this pose for another ten
breaths.
-<rmation
/ feel protected and supported by the
heavenly powers and show myself as
having goodwill and mercy toward
every fellow being.
)&ect
>trengthens inner stability and
self6assurance. Gives us the
courage to show the goodness of our hearts.
$) Joga mudra
Seal of unity
-o that you can sit
comfortably and bend
forward as far as possible, it
may be necessary to place a
thick, stable cushion
beneath your buttocks.
-it with your legs crossed,
hands on your back, with
one hand encircling the
other.
Inhale% !he consciousness
travels from the root chakra to the forehead chakra.
;old breath% Ieep concentrating on the forehead
chakra for several seconds.
)"hale% Bend forward and direct your consciousness
from the forehead chakra back down to your root
chakra.
;old breath% Ieep concentrating on the root chakra
for several seconds.
Inhale% -it up straight and direct the consciousness
from the root chakra to the forehead chakra again.
)"hale.
"epeat # times until it becomes a 9owing movement.
Now cross your legs the other way, encircle the other
hand, and repeat the whole eercise again # times.
-<rmation
With thanks and praise, / accept what the universe has
waiting for me.
)&ect
!his mudra OmassagesG the lower abdominal
organs, which are responsible for numerous
complaints, such as digestive disorders,
constipation, menstrual complaints, and bladder
problems. !he individual vertebra are separated from
each other, whereby the spinal nerves that emerge
from the vertebra are gently stretched and stimulated.
!hese nerves connect the entire body with the brain so
this vitali(ation has an e5ect on overall health.
/he solar ple"us chakra, which is considered one
of the most important sources of energy, is
stimulated to a special degree. !he Loga Mudra
also helps reduce pent6up aggravation and
tension, giving a person inner repose and peace.
/t makes the nadis, the subtle energy channels,
permeable so that the elemental force from the root
chakra can rise upward.
*) /wist in the seated
meditation posture
@lace left hand on right knee, and stretch your right
arm to the back.
Inhale and turn to the right while doing so.
@ress your right shoulder as far as possible to the
back and look over your shoulder.
"emain in the twist for 43 breaths.
)"hale and return to the middle while doing so.
"aise your arms upward, stretch vigorously, and twist
to the other side. !he upward twist at the conclusion is
very important.
*hange your leg position, twist to both sides again,
then stretch upward through the middle a number of
times.
-<rmation
/n the form of a spiral, my path leads to the divine goal
where <oy and peace rule.
)&ect
!his massages the ganglia and organs7 it
strengthens the nervous system, liver, spleen,
pancreas, and gallbladder0 it stimulates the
metabolism in the vertebra0 and it stretches and
s5uee#es the ligaments and muscles along the
spinal column .
,) >ide
strech
&ssume the seated meditation posture.
@rop up one hand on each side.
Inhale% +ift your right arm and stretch vigorously
upward.
;old breath% @ull your arm to the left.
)"hale% +ower arm to side and prop up your hand
again.
"epeat si times7 then practice on the other side.
*hange your leg position, then bend again on both
sides.
-<rmation
/ open myself to what is beautiful and good and
everything that / need for my spiritual <ourney.
)&ect
-upports e5ect of the previous eercise.
3) /adagi mudra
Pondseal
&ssume an upright seated posture with legs
etended7 place your fngers on your toes, and draw in
your chin somewhat.
Inhale% &rch the abdominal wall outward as far as
possible.
;old your breath for a few seconds, and then
concentrate on the solar pleus chakra. >lowly e"hale
and rela your entire body.
Inhale and e"hale in a relaed way one more time,
then repeat the entire eercise ten times.
-<rmation
With a fery torch, / encounter the challenges of life.
)&ect
-n e"cellent e"ercise for all the organs,
especially for the stomach, lungs, and intestines.
8) Aaha mudra
Large seal
-it with spread and etended legs. @lace your left
foot on your right thigh and then touch your fngers to
your toes or leg. 2raw your chin in vigorously and keep
your back straight :donNt stoop,.
Now do the Maha Bandha three times.
&nd then remain in this position for ?D more breaths.
/n conclusion, bend your leg, hug it, and rela. @lace
your forehead on the knee and rest for 4D breaths.
-traighten up again, change your leg position, and
practice on the other side.
-<rmation
My inner powers develop and fulfll me.
)&ect
/his mudra causes the most important energy
channels to (ow better, and it stimulates the
organs of the abdomen and pelvis.
:) %ascimottanasana
1ac* stretch
"emain completely relaed in the forward bend for a
number of breaths. +et your upper body be supported
by your legs, and allow your head to hang down in a
relaed way.
-<rmation
/ feel myself wonderfully supported by the powers of
good.
)&ect
/he blood circulation in the pelvis is intensifed0
repose, rela"ation, and a sense of being
centered arise. /his is the position of self6
communion.
=) -rdha cakkasana
1ridge
+ay on your back with feet propped up at hipNs width.
Inhale% "aise the buttocks and the back.
;old breath% 0igorously contract the
anal sphincter and tense the musculature of the pelvic
9oor :&shwini Mudra,.
)"hale and once again let go of the tension.
"epeat a number of times and then lower your back
while ehaling.
-<rmation
My heartNs bridge leads from time into eternity.
)&ect
>trengthens and frms the outer and inner
muscles in area of anus and entire pelvic (oor.
%revents atony 'slackness) of outer anal
sphincter, from which many older people su&er.
1C) %ashini mudra
8oose seal( simpli)ed form
2raw your knees to the chest, wrap your arms under
the hollow of your knees, and place your palms on the
ears.
Hold :a, the position for 4D breaths and then remain
in the fetus position :b, for a few seconds.
-<rmation
"epose and peace fll me completely.
)&ect
7alms the nerves and regulates the thyroid
gland.
11) Viparita karani
mudra
$alf.candle
+ie in a supine position, with your legs propped up at
hipNs distance.
Inhale% Bring knees to chest and then bring your legs
into the vertical position. -upport the pelvis with your
hands.
2uring the frst breath, concentrate on the solar
pleus chakra7 during the second, on the heart chakra7
during the third, on the throat chakra7 during the forth,
on the solar pleus chakra again, and so on.
Hold the position for 4? to C# breaths.
)"hale% Bend knees and bring to forehead7 then
carefully and slowly return to the 9oor so you are lying
on your back.
-<rmation
/n my depths lives the Highest.
)&ect
Improves blood circulation in the entire body and
has a cleansing e&ect on the lungs, bladder, and
intestines.
1) Iartani mudra
,esting position
+ie in a supine position7 place your hands net to your
body or on your abdomen, with the right hand on top of
the left.
1ow inhale deeply and arch the abdominal wall. &s
soon as the abdomen is full, slide your hands to your
ribs and epand this region. When your ribs are spread
as much as possible, slide your hands to the collarbone
and raise the area above the chest.
>lowly e"hale and repeat the process a number of
times.
With each ehalation, let yourself become heavier and
heavier. "elease your weight to the supporting 9oor.
While inhaling, let yourself be flled with lightness and
light7 while ehaling, let go of everything heavy and
dark within you. &t the close, you are full of light,
freedom, peace, and <oy.
)&ect
Improves and deepens breathing, regenerates
the autonomic nervous system 'organ activity),
and rela"es the entire body.
Audras
&rt wise originated in *hina more than two thousand
years ago. *lerics at the time believed that the vital
functions of the body is supported not only food, but
the energy it receives from the *osmos. !his energy
circulates through special channels=meridians, ensuring
OdeliveryO to all organs and tissues. /f one or more of
the meridians is interrupted, the energy OfuelO can no
longer 9ow to its destination, and the work of the
internal organs is disturbed. !he reasons may be
di5erent% adverse eternal conditions, bad heredity,
stress, and the result is the same% a person starts to
hurt. si main energy channels associated with the
heart, lungs, brain, liver, spleen, circulatory system,
large and small intestines, go to hands and fngers of
the person. !hat is why the hand has a great healing
powerP *ombining the fngers in certain combinations,
can activate meridians and direct energy through the
body, restore energy 9ow and eliminate the OfailureO in
patients with bodies. -ystematically performing wise, in
a week will feel improvement. /n acute diseases, relief
comes in a few days or even hours. -ome are wise,
even secondsP /n chronic illnesses lasting e5ect occurs
after a few weeks. +earn to put your fngers in a
salutary combination of easy=we <ust have to take a
closer look at the photos. wise @erform better in a calm
atmosphere, facing east. But if necessary they can be
done anywhere=on a walk, in transport, at work during
the lunch break./t does not matter, you sit, stand or
walk. hands hold peacefully, without strain. -ome
eercises you can do on the street, his hands in his
pockets, as well as mittens :with your thumb you will
have free, but a wise man put directly inside the
gloves., .loves still better o5. /n the hands should be
no <ewelry% rings, bracelets.attitude is of great
importance, which are performed wise. .etting to
employment, you must be absolutely calm and
confdent in the fact that therapeutic gestures will bring
you relief. $orget about the troubles and sorrows,
mentally ask for forgiveness from those you have
wronged, and do try to forgive someone who hurt
you. /f you are a believer, before beginning eercise
say a prayer, ask for a higher power to help you, and
after school do not forget to thank the person to whom
asked for help. /f you are using gestures treatment
normali(ed energy 9ows not only in the body of who
performs them, but and in the surrounding area, this
means that mudras can be treated at a distance. !he
main thing is to eperience a sincere desire to help
those in need. /f the person net to you Buietly, trying
not to attract attention, approach him and begin to
make wise, which is most appropriate in this
situation. /f youNre away, <ust imagine the recipient and
mentally hold the front of his image at all times while
performing the eercise. +earn how wise can not only
adults but also children.Iids, as a rule, it is possible to
easily% they put fngers in intricate shapes, and the
game, and fun. Make sure the kids to perform eercises
only on their own :to make them in any case notP, &nd
under adult supervision. !each your child some basic
wise :O-aving lives,O OriseO, in a di;cult situation, he
will always be able to help themselves and their loved
ones.
1) Mudra SHELL
Mudra F-inkG Q FshankhaG Q an attribute of the god
-hiva, the name naga(meya living in the underworld.
Indications% all diseases of the throat, laryn",
hoarseness. Ehen you perform this mudra
amplifed voice, so it is particularly
recommended to singers, actors, teachers,
speakers.
Method of eecution% two <oined hands represent the
sink. !he four fngers of his right hand embrace the left
thumb."ight thumb touches the pad of the middle
fnger of his left hand.
) -shwini O wise reduction of
isolated anal sphincter.
Lou <ust turn pulls and relaes the anus. 'nly the
anus. 'ne Q two, one Q two, one Q two W !his action
makes the climb up the energy that is normally fed at
the center of seual power. &long the way she flls out
all the internal organs, signifcantly increasing their
energy tone. /t is best to do this on the delay after the
inhalation. /n order to raise the energy up to the top
and fll her head, the men usually reBuired to complete
four consecutive push women to fve. .entle wave of
heat with each push higher up inside the body,
gradually flling the stomach and kidneys, chest, neck
and head. !hen ehale in the stomach. *ollect
everything that has spread throughout the body, and
FfoldedG into the region of the navel there is a feld of
low light on which side of the anus is reduced more
strongly that Q something independentM Les. !he front
part controls the 9ow in the median plane of the body,
the back of the spine, right in the right half of the trunk
and the left side of the head, left the opposite. /f a
person, such as impaired left kidney and spleen, is
practicing &shwini Q wise, he must pay special attention
to the work of the left side of the anal sphincter. /f, say,
liver or right lung there is a <ob right=hand side, and if
you su5er a heart on the front of the work, and so on
W
$) Audra 7@E>
/n /ndia the cow is considered sacred animals.
Indications% rheumatic pain, radikulitnye pain,
4oint diseases.
Method of eecution% the little fnger of his left hand
touches the heart :unnamed, fnger right hand, right
hand pinky fnger for the heart of his left hand. &t the
same time connects the middle fnger right hand with
the forefnger of his left hand and middle fnger of his
left hand with your right inde fnger. !he thumbs are
placed.
4) Audra I1@E9).G)
!his mudra is one of the most important. "elieves
emotional stress, aniety, restlessness, melancholy,
sadness, grief and depression. /mproves thinking,
activates memory, concentrates potential.
Indications% insomnia or e"cessive sleepiness,
high blood pressure. !his caused us to re=wise. Many
thinkers, philosophers, scientists use and en<oy this
wise.
Method of eecution% the inde fnger can be easily
connected to the pad of your thumb. !he remaining
three fngers straight :not tense,.
,) Audra >IJ
!he sky is associated with higher powers Q the Ftop
manG Q his head.
Indications for persons su&ering from diseases of
the ears, hearing loss. !he eecution of this wise, in
some cases leads to a rapid improvement of hearing.
@rolonged eercise results in almost complete cure of
many diseases of the ear.
Method of eecution% the middle fnger bend so that he
touched the pad to the base of the thumb and the
thumb presses the bent middle. !he remaining fngers
etended and stretched.
6) Mudra WIN
/n *hinese medicine, under the &ge understands one of
the fve elements. /t is a violation of the Wind disease.
Indications% rheumatism, sciatica, shaking hands,
neck and head. /n carrying out this wise in a few
hours you will notice a signifcant improvement. 0n
chronic diseases mudra should be done alternately
with the #isdom of Life3 >ercises can be stopped and
started to improve after the disappearance of
symptoms :ob<ective measures of improvement,.
Method of eecution% the inde fnger should be laid so
that he took out the pad of your thumb. !humb holds
that a little fnger, and the remaining fngers straight
and relaed.
8) Audra ?liftB
Indications% for all colds, sore throat, pneumonia,
cough, runny nose, sinus. !he implementation of
this wise mobili(es the body8s defenses, enhances
immunity and promotes rapid healing. /f you are
overweight, you should clean it up. -imultaneously with
the eecution of the wise must observe the following
diet% during the day drink at least K glasses of boiled
water. 2aily food intake should consist of fruits, rice,
sour. !oo long and freBuent use of this mudra can cause
depression and lethargy Q do not overdo itP
Method of eecution% two hands <oined together,
fngers are crossed with each other. !he thumb :one
hand,, dismissed and is surrounded by fnger and
thumb of other hand.
8) Audra ?saving
livesB
:$irst aid for a heart attack, !he eecution of the wise
must learn everything, as it timely application may
save your own life and the life of your loved ones,
relatives and friends.
IndicationsN heart pain, heart attacks, heart
palpitations, discomfort in the heart with an"iety
and anguish, myocardial infarction. 6nder these
conditions should immediately take up this mudra with
both hands simultaneously. "elief begins immediately,
the e5ect of the same use of nitroglycerin.
Method of eecution% the inde fnger bend so that it
touched the pad of the terminal phalan of the
thumb. &t the same time add up padded middle, ring
fnger and thumb, little fnger is straightened.
=) Audra of 9ife
!he implementation of this wise aligns the energy
potential of the whole organism, enhances its life force
6nited. /mproves performance, gives courage,
endurance, and improves overall health.
IndicationsN the state of fatigue, 3essiliya,
blurred vision, and improves visual acuity,
treatment of eye disease.
Method of eecution% pad ring, little fnger and thumb
are connected together, and the remaining free
straight. @erformed with both hand simultaneously.
1C) Audra )-F/;
&ccording to *hinese philosophy of nature, the earth Q
one of the primary elements of which our body is built,
one of the elements that determines the type of
personality and susceptibility to certain diseases.
IndicationsN deterioration of mental and physical
state of the organism, the state of mental
weakness and stress. !he implementation of this
mudra improves ob<ective assessment of his own
personality, credibility, and provides protection from
negative energy e5ects.
Method of eecution% the ring fnger and thumb pads
are connected with a little pressure. !he remaining
fngers etended.@erformed with both hands.
11) Audra E-/)F
/n /ndian mythology, .od of water is called 0aruna
Mudra of Water Q wise .od 0aruna. Water Q one of the
fve elements that make up our body and planet.!he
element of water gives a certain color for people born
in the (odiacal band of this nature, as well as
susceptibility to certain diseases. /n the general
understanding of water Q is the foundation of life,
without which all life on the planet.
Indications% an e"cess of moisture in the body of
water or mucus in the lungs, stomach 'increased
production of mucus in in(ammation),
etc. )"cessive accumulation of mucus in the body
can, according to oriental conceptions, to cause
the energy blockade of the whole organism. /he
implementation of this mudra is also
recommended for liver disease, colic, (atulence.
Method of eecution% the little fnger right hand turn
down such a way that he touched the base of the
thumb, which gently presses the little fnger. With his
left hand grasps the right bottom, with the left thumb is
on the thumb of his right hand.
1) Audra )1)FGJ
Without energy, life is unthinkable. !he energy of the
radiation feld and permeate the entire universe,
interacting with each other, emitting and absorbing, to
be reborn again.ancient Hindus called the 9ow of
energy prana, *hinese Q *hi, the Japanese Q
Ii. *oncentrated and directed energy can perform the
miracles of creation and healing and destruction. !he
polarity of energy Q the basis of movement and life.
/ndications for analgesic e5ect, and ecretion of various
poisons and toins that poison our bodies. !his mudra
cures diseases of the genitourinary system and spinal
cord, leading to body cleansing. Method of eecution%
pads of the middle, ring and thumb connect with the
remaining fngers loosely etended.
1$) Audra ?EI1.@E @D
EI>.@AB
'pens the vital life=centers, contributing to the
development of thinking, activating brain activity.
IndicationsN cerebrovascular accident, cerebral
sclerosis.
Method of eecution% the heart :the ring, fnger of his
right hand pressed against the frst phalan of the
thumb of the same hand. -imilarly fold the fngers of
his left hand. !he remaining fngers are arranged
freely.
1*) Audra ?.ragon
/empleB
/n the eastern dragon mythology Q a way that connects
the fve elements Q >arth, $ire, Metal, Wood, Water. /t
symboli(es strength, 9eibility, strength, longevity and
wisdom. !emple Q a collective way of thinking, strength,
intelligence, holiness and discipline. *ombining all
these into one, we create a unity of thought, mind,
nature and the cosmos. !he implementation of this
wise directs our actions on the path to knowledge and
worship of the -upreme /ntelligence, to carry out good
deeds, it will help a person become a noble Q it creates
a sense of unity with the cosmos.
IndicationsN arrhythmic heart disease, discomfort
in the heart, arrhythmia, promotes peace and
concentration energy and ideas.
Method of eecution% middle fngers of both hands
9eed and pressed against the inner surfaces of the
hands. !he other fngers of the same name left and
right hands are <oined in the upright position. /n this
indication, and ring fngers are interconnected over the
bent middle fnger. -o running wise F!emple of the
2ragon.G @ointing and ring fngers symbolically
represent the roof Fof the temple,G thumbs up Q the
2ragon8s head, and little fngers Q the 2ragon8s tail.
15) Audra ?9-..)F
/emple of ;eavenB
*rossing paths and destinies Q is the foundation of the
relationship of the World and Man, the relationship of
society and of man, his views and contacts between
them.
IndicationsN mental disorder, and depression. /he
implementation of this mudra improves mood,
reduces the state of hopelessness and despair.
Method of eecution% the fngertips of his left hand
pressed between your fngertips right hand :fngers of
the right hand is always at the bottom,. +ittle fngers of
both hands are free, straight, pointing upwards.
13) Audra G/;F))
7@9!A1 >%-7)G
!he world consists of three pillars or layers = the lower,
middle and top, symboli(ing the past, present and
future. !he unity of these three pillars gives birth, life
and death. &ll of this rests on two opposites = Lang and
Lin, which combine to give the movement, the rebirth,
the 9ow of life moving in a circle. !his image :miniature
re9ection of life, provides an understanding of its place
in the world and the cosmos, its purpose, leads to the
purifcation and reverence before the -upreme /ntellect
and wisdom of Nature.
IndicationsN metabolic disorders, low immunity,
updating forces.
Method of eecution% the middle and ring fngers right
hand placed on the same fngers of his left hand. !he
little fnger of his left hand is placed near the base of
the rear surface of the middle and ring fngers of his
right hand, then all the little fnger of his right hand is
fed. !erminal phalan of the inde fnger of his right
hand clamped between the thumb and forefnger of his
left hand.
18) Audra G9-..)F
/emple of ;eavenG
*rossing paths and destinies = is the foundation of the
relationship of the World and Man, the relationship of
society and of man, his views and contacts between
them.
IndicationsN mental disorder, and depression. /he
implementation of this mudra improves mood,
reduces the state of hopelessness and despair.
Method of eecution% the fngertips of his left hand
pressed between your fngertips right hand :fngers of
the right hand is always at the bottom,. +ittle fngers of
both hands are free, straight, pointing upwards.
1:) Audra P/urtleP
!urtle = a sacred animal. /n Hindu mythology the turtle
helped the gods to obtain amrita :the sacred drink of
immortality, from the ocean. *losing all the fngers, we
reimplemented the basis of all the meridians of the
hand.$orming a vicious circle, we thus prevent leakage
of energy. 2ome O!ortoiseO energy forms a clot, which is
utili(ed by the body for its needs.
IndicationsN asthenia, fatigue, impaired function
of the cardiovascular system.
Method of eecution% the right hand fngers interlock
with the fngers of his left hand. !he thumbs of both
hands <oined together, forming a Oturtle headO.
1=) Audra G.F-G@1
/@@/;G
/n the eastern myths tooth 2ragon symboli(es strength
and power. /n fulflling mudra O2ragon !oothO, people
like to acBuire these Bualities, enhances their
spirituality and consciousness.
Indications for confusion, incoordination, with
stress and emotional instability.
Method of eecution% the thumbs of both hands pressed
against the inner surface of the palms. !he third, fourth
and ffth fngers are bent and pressed against the palm
of your hand. /nde fngers of both hands and pointing
straight up.
C) Audra G+@E9
7;-1.A-1-G
'G1ine 4ewelsG)
/n >astern mythology Onine <ewelsO symboli(e the
spiritual richness of life. 'f the nine <ewels consists
body, mind and consciousness of man and the world
around us. *ombining all nine treasures in one cup, we
a;rm the unity of body and soul, the unity of Man and
the *osmos. $illed the cup symboli(es wealth and
prosperity.
IndicationsN helps digestion, eliminates
congestion in the body.
Method of eecution% the four fngers of his right hand
wrapped around the bottom and support the same left
hand fngers. !he thumbs of both hands free to set
aside a few outward, forming the handle of the bowl.
1) Audra G/he 7ap
>hakya AuniG
!he most common is the image of the Buddha -hakya
Muni.Most often he is depicted seated on a throne and
the diamond attained supreme enlightenment. /ts main
wise% the assurance, the wheel of life. -ymbol =
miserable bowl, color = gold, the throne = a red
lotus. brain = the most advanced form of thinking and
perceptual <udgment, the foundation of all life
processes, control of all functions, remote control all
the most important body.
IndicationsN depression, vascular pathology in
the brain.
Methods of eecution % pinkie, ring and inde fngers of
his right arm in a bent position are connected with
those fngers of his left hand. Middle fngers of both
hands <oined and straight. !he thumbs are locked
together side surfaces.
) Audra GdragonPs
headG
!he head is the center of perception and thought. /n
!ibet, the head is associated with the sign of the
2ragon, the 6pper +ight. !he upper light identifes the
basis of spirituality.
IndicationsN diseases of the lungs, upper
respiratory tract and nasopharyn".
Method of eecution% the middle fnger right hand
clasps and presses the terminal phalan of the inde
fnger of the same hand. & similar combination is
carried out with the fngers of his left hand. @utting
both hands. !he thumbs of both hands <oined together
side surfaces. !he remaining fngers are crossed with
each other. used wisely, O2ragon HeadO as the
prevention of colds, and in case of illness. >ducate the
implementation of the wise of their children.
$) Audra GscallopG
!his mudra = the symbol of life, wealth. -callop = a
power, force, the saturation energy. &ll together means
wealth, power, integrity :of perception, a sense of
energy,.
IndicationsN implementation of the wise is
recommended for people su&ering from lack of
appetite, asteni#irovannym, thin, patients with
impaired digestive functions of suction.
Method of eecution% the thumbs of both hands
touching their lateral surfaces. 'thers crossed in such a
way that prisoners are in both hands. regularly perform
this mudra will increase your appetite and help
normali(e the digestive system and improve the
appearance.
*) Audra G+@@A Va4raG
0a<ra = Othunderous boomO = the weapon of the .od=
thunder god /ndra. Mystically a special force for
liberation, lightning = a symbol of peace and power of
the -pirit. O0a<ra &rrowO = is a concentrated energy in
the form of lightning, a bunch of energy.
IndicationsN Audra is very e&ective for people
su&ering from cardiovascular disease,
hypertension, heart failure and blood supply.
Method of eecution% the thumbs of both hands are
<oined by their lateral surfaces. @ointing fngers
etended and <oined together, too. !he remaining
fngers are crossed with each other.@erformance wise
concentrates of this healing energy channels and
directs the mind for the normali(ation of vascular
disorders.
,) Audra G>hield of
>hambhalaG
Wise invisible and unrecogni(able to the forces of evil =
the legendary -hambhala, a country of higher beings,
prosperity, virtue and prosperity. -hambhala represents
longevity, kindness, eternity and the achievement of
high spirituality. -hield = protection of life, health,
wealth, prosperity.
IndicationsN Audra G>hield of >hambhalaG
protects you from negative impacts of a foreign
power. If you have not reserved your spirituality,
these e&ects can have very serious
conse5uences.
Method of eecution% the right hand fngers are bent
and clenched in a fst. +eft wrist is straight, the thumb
is pressed against the brush. "ectifed left hand covers,
and is pressed against the dorsum of the right hand
fst.
3) Audra G9evitating
9@/@>G
+otus = water plant, which serves as a religious symbol,
especially in /ndia and >gypt.!he lotus has its roots in
the ground, its stem passes through the water, and the
9ower opens in the air, the rays of the -un :$ire,. !hus,
consistent through all the elements, it represents the
whole world and the fve elements. /ts 9ower is
moistened with water, without regard to the >arth. !he
lotus = a symbol of the -pirit. -ymbolism of the +otus is
closely intertwined with the symbols of the .reat
Mother lotus 9ower is the throne of the gods. /t
symboli(es the involvement of the Buddha and of
divine origin. life embodies the principle of purity,
wisdom and fertility. $ertile 9ower, because viviparous
moisture, brings happiness, wealth, eternal youth and
freshness.
Indications for gynecological disease
'in(ammatory processes), as well as in diseases
of the hollow organs 'uterus, stomach,
intestines, gall bladder).
Method of eecution% the big fngers of both hands
<oined, inde fngers straight and <oined terminal
phalanges. Middle fngers are connected to each
other."ing fnger and little fngers of both hands are
crossed with each other and lie at the base of middle
fnger. "egular use of mudras O$loating +otusO will help
you get rid of diseases of the genital organs and
normali(e their function.
8) Audra GD9!/)
AaitreyaG
>arthly Buddhas are 2ipankara, Iasian, -akya Muni,
the coming Maitreya Buddha and the Buddha of
healing, Bhai sad(hat=round, or Manley. $lute Maitreya
to announce an o5ensive of all lights, pious, spiritual, a
victory of light over the dark forces.
IndicationsN diseases of the Eind 6 respiratory
diseases, lung, the state of melancholy and
sadness.
Method of eecution% the thumbs of both hands <oined
together. !he inde fnger of his left hand rests on the
basis of the inde fnger of his right hand. Middle fnger
of his right hand is located at the middle and little
fnger of his left hand. !he ring fnger of his left hand
under the middle and ring fnger of his right hand. +ittle
fnger of his right hand placed on the terminal phalan
of the middle fnger of his left hand. +ittle fnger of his
right hand is located at the middle and ring fnger of his
right hand and fed middle fnger of his right hand,
which is located on it. 2o this mudra in the early
morning when all the lung diseases and acute
respiratory diseases, as well as in states of sadness,
melancholy and sadness.
:) Audra /@ A-I1/-I1
;)-9/;
/his mudra is used as a prophylactic agent and
an additional therapeutic agent in various
diseases.
Method of eecution% to connect the tips of the
thumbs. *onnect the tips of little fngers. Bend the ring
fngers of both hands and send them inside. !he inde
fnger of his left hand placed between the middle and
ring fnger of his right hand. -traighten your inde
fnger of his right hand.
=) Audras for health
/his mudra is done for prophylactic purposes.
Method of eecution% the ring fnger of his left hand to
connect with your left thumb. !he middle fnger of his
left hand to put on the ring fnger of his left hand. !he
little fnger of his left hand pressed against the ring
fnger of his left hand. !he inde fnger to
straighten. "ing and middle fngers of his right hand
bend and press the palm. !he little fnger, thumb and
inde fngers of his right arm straighten. His right hand
lay on his left hand at the base of the brush.
$C) Audra /F)-/A)1/
1eurasthenia
-s a remedy, this mudra is used in case of a
general weakening of the nervous system.
Method of eecution% the right hand lay on his left hand
at the base of the hands so that your hands touch the
back sides. *onnect the ends of the medium and large
fnger of each hand separately. !hrow in the tips of
inde fngers of the left and right hands. !hrow in the
tips of little fngers right and left hands. "ing fngers
right and left hands are in a free state.
$1) Audra D@F /;)
/F)-/A)1/ @D 7;F@1I7
enteritis
-s a remedy, this mudra is used in in(ammatory
bowel disease.
Method of eecution% connect the tips of the ring and
his left thumb. *onnect the ends of the middle and
right thumb. &pply the pinky fnger on his right hand
left hand. !he middle fnger of his left hand to put on
the tip of the ring fnger right hand. @ointing fngers of
the right and left hands to straighten.
$) Audra /F)-/A)1/
tracheitis
-s a remedy, this mudra is used in in(ammation
of the mucous membrane windpipe 'trachea,.
Method of eecution% connect with your left thumb with
the tip of the inde fnger of his left hand. !o press the
middle fnger of his right hand to the base of right
thumb. *onnect the right thumb with the tip of the
middle fnger of his left hand. !he ring fnger of his left
hand to put on the inde fnger of his right hand and
bent middle fnger of his right hand. "ing fnger of his
right hand to put on the ring fnger of his left hand. !he
little fnger of his left hand placed between the ring
fnger and little fnger of his right hand. +ittle fnger of
his right hand embrace the little fnger of his left hand
on top.
$$) Audra /@ F).!7)
;IG; +9@@.
%F)>>!F)
-s a remedy, this mudra is used for hypertension
6 chronic disease, characteri#ed by continuous or
periodic increase in blood pressure associated
with rastroystvom nervous regulation.
Method of eecution% the middle and ring fngers and
little fngers of the left and right hand cross. +ittle
fnger of his right hand should be outside. -traighten
your left inde fnger. -traighten your left thumb. Bend
uk(atelny left thumb, and sBuee(e it to the bottom of
the inde fnger of his right hand. "ight thumb bent
and placed under a bent inde fnger of his left hand.
$*) Audra /F)-/A)1/
+radycardia
-s a remedy, this mudra is used for bradycardia
'slow heart beat).
Method of eecution% connect the tips of the thumb of
the right and left hands. !he inde fnger of his right
hand placed on the inde fnger of his left hand under
the middle fnger of his left hand. Middle and ring
fngers of his right hand placed on the middle fnger of
his left hand under the ring fnger of his left hand,
placing them on the tips of the little fnger of his left
hand.-traighten the right hand little fnger.
$,) Ganesha Audra
:.anesh = the deity, overcoming all the
circumstances,, stimulates the heart, strengthens
the heart muscle.
!echniBue% Lour left hand is in front of chest, inner side
of the palm turned outward. Bend your fngers.Now
/nterlace your left hand on the right, so that the back of
his right hand was directed outward. Move your hands
to the level of the heart.
2uring ehalation both hands vigorously pull in
opposite directions, but does not uncouple them. &t the
same time you feel like tensed muscles of the upper
arm and chest.
2uring inhalation, rela the muscles. "epeat si times,
and then lovingly put both hands on his
chest. *oncentrate on the sensations in the area of
your body. !hen change the hand position% back of the
hand looks out his right hand. "epeat this eercise si
times. &fter that, some time abide in silence. !his
eercise is su;cient to perform a once a day.
0ariations% @erform this eercise, but this time the
hands should be placed not hori(ontally, and
diagonally, one arm raised up, and the other hangs
down.
ImpactN /his mudra stimulates the heart,
strengthens the heart muscle, contributes to the
discovery of the bronchioles and relieves stress
in the heart. In addition, the fourth chakra is
revealed.
/his Audra gives us the courage, confdence,
helping to act openly with other people. /t is
interesting that this gesture is often used when
someone wants to cheer% O.ather with the spirit, do not
miss this opportunity, you can do itPO. -uch a gesture
as if the words reinforces and strengthens the
heart. famous O<ungle doctorO &lbert -hveye(er
considered this issue on another level when he said
that many people seem to be OcoolO because they can
not risk showing that they are really good and
responsive herbs% Hawthorn :crataegus oyacantha,
strengthens the heart.
Visuali#ation% .anesha Mudra activates the fre
element, which responds well to the color red. /n this
regard, it will be useful to perform the following
visuali(ation :it improves heart function and activates
blood circulation, helps to be open and friendly with
people,% /magine a red color. !his may be a mosaic,
mural, or various shades of red carpet. Now,
concentrate on it all of your senses. "ed should
strengthen, epand and warm your heart and give you
the confdence and courage to be open with people.
/nstallation% &t acBuaintance and a meeting with people
/ do not get lost, / feel confdent and openly go to the
contact.
$3) !shas Audra
:2awn = the source of all good, leads us to balance
the hormonal system, helping us to wake up in
the morning.
!echniBue% /nterlace your fngers so that the thumb of
his right hand was lying on the left.+ightly press down
on the left thumb. Note% women should be so close my
fngers to the thumb of his right hand was between his
thumb and forefnger of his left hand. +ightly press
down on it with the thumb of his left hand. 2o this
mudra daily from 3 to 43 minutes a day. Ieep
practicing mudra until the desired result.
ImpactN Fegardless of our age, we have periods
of change. 1ew beginnings often come into our
lives. /he second chakra, the center of our
se"uality and creativity, always has something
new, secret, which I would like to
comprehend. /his mudra concentrates the se"ual
energy of our second chakra and directs it to the
energy centers that are located above. /his gives
the liveliness of mind, gives a sense of fun and
new impulses. Aore over, it leads to balance our
hormonal system. !shas Audra helps us wake up
in the morning. /f you are still lying in bed and <ust
can not banish sleep, somknite hands and put them
under his head. Now take a few deep breaths and
energetic, wide open eyes and mouth, push the elbows
back into the pillow. When you ehale rela your
muscles. "epeat # times. /f it does not give you the
courage, rub his ankles and hands, as if you were
trying to ignite the 9int. /n the end, you can actively
stretch your arms stretched out, as shown in the
following fgure.
Visuali#ation% /magine that you are in a beautiful
place where you can en<oy the sunrise. !he sun slowly
rises. Lou are staying under prolonged eposure to red,
orange and yellow 9owers. !hese colors awaken and
improve your mood. Now imagine that you are full of
strength and new impulses, how to en<oy life a man as
one who enters the world with love and generously
bestows his sincere smile and beautiful
things. /nstallation% / am full of enthusiasm with which /
am doing great things. / live a full life and en<oy it.
$8) Increasing the wing
yellow dragon
Mudra tones the energy element of )arth, reduces
the fre5uency of the pulse.
Method of eecution% the right hand fngers are
assembled into a fst to the back side which
straightened frmly against the palm of his left hand
pressed with the thumb. Helps to increase energy and
balance the chakras.
$:) /iger who grows the
tree
@altsovka energy tonic element tree, reduces heart
rate.
Method of eecution% the left hand with straight and
pressed against each other lateral surfaces of the
fngers is to open up the right hand palm.
$=) Audra push
:2edicated to @ushanu, the sun god,, rela"ing e&ect
on the solar ple"us 'the #one that covers the
stomach, liver, spleen, and gallbladder),
regulates the energy of the autonomic nervous
system.
Fight hand% *onnect the tips of the thumb, inde and
middle fngers. -traighten the fngers.
9eft hand% *onnect the ends of the large, middle and
ring fngers. -traighten the fngers.
ImpactN Eith the implementation of the wise
position of the fngers of one hand symboli#es
the acceptance and receipt, and the gesture of
the other arm 6 the liberation and release. /hese
two gestures have to be coordinated with the
process of assimilation. /his mudra has an e&ect
on the (ow of energy responsible for the uptake
and processing of food, as well as for e"cretion
from the body of the decay products. It activates
the respiratory process and, therefore, o"ygen
uptake and e"cretion of carbon dio"ide from the
lungs. In addition, this mudra has a rela"ing
e&ect on the solar ple"us 'the #one that covers
the stomach, liver, spleen, and gallbladder),
regulates the energy of the autonomic nervous
system mobili#es the bodyPs release of energy
from the decay products and prevents
into"ication of the organism, and also very
e&ective in general and severe nausea, malaise,
abdominal bloating and overeating.
*C) 9ing Audra
:0ertical wise, /mproves the immune system, helps
to reduce weight.
!echniBue% /nterlace both hands in the form of a
Ocastle.O !he thumb of one hand in an upright
position. -urround it by <oining the thumb and inde
fngers of other hand. 2o as needed or three times a
day for 43 minutes.
ImpactN /his situation increases the bodyPs
resistance to the fngers to cough, colds and
infections. -lso with the help of the wise is
released mucus, gathered in the lungs. In
addition, this mudra is useful for people
su&ering from respiratory problems caused by
the change of weather. In addition, this mudra
increases the temperature of the body and is
particularly suited to those who do not happen in
the heat of the disease. !he importance of high
temperatures is that many bacteria in the human body
dies only when the body temperature reaches a certain
level. +inga Mudra also helps to reduce
weight. However, to achieve this goal it is necessary to
carry out long=term with the utmost care three times a
day for 43 minutes. /n addition, you must drink at least
K glasses of water a day and, mostly, there are
products such as yogurt, rice, bananas and citrus
fruits. /f you perform +inga mudra too long, you can
feel the lethargy and apathy. !his is a signal to you to
reduce the eecution time of the wise, the more they
drank and ate the products mentioned.
*1) Fudra Audra
'@<ce of the solar ple"us chakra) In diseases of
the heart, di##iness, weakness, ptosis of the
internal organs, the general state of fatigue.
!echniBue% *onnect the thumb and inde fnger to little
fnger. !he other two fngers straighten and
release. @erform this Mudra with both hands. 6se as
needed or three to si times a day for 3 minutes.
Impact% /magine you sit in the center of the wheel,
net to the hub. !he wheel can spin you want to, but it
does not have any e5ect on you. However, once you
leave the center of the wheel and ale or transfer to a
circle, you will immediately have to use all my strength
not to lose balance. /his applies to all situations in
life. +oss of sensation of the golden mean, when we
are beside ourselves, provokes all kinds of
stresses. -omeone stress can manifest itself in the
abdomen, the other = in the neck, back, chest or
kidney. /n accordance with the theory of fve elements,
centering force associated with the element earth
and related elements of bodies. )arth element
controls the energy of the stomach, spleen and
pancreas. /f there is a decline in OchiO = the *hinese
term for a natural energy = as a result of reduced 9ow
of energy in the head, which, respectively, will cause
sluggishness, heaviness of the head, and even
di((iness. >uch states of weakness can be reduced
or eliminated with the help of the wise.
*) Garuda Audra
:.aruda = mystical bird, Femoves fatigue,
invigorates, improves blood circulation and
metabolism, facilitates breathing, reduces
menstrual cramps.
!echniBue% *ross your thumbs of both hands together,
put his hands on the lower abdomen, while the right
hand should rest upper left arm. Ieep this position for
4D breaths, then move your hands up in the
navel. Make another 4D breaths. !hen move them into
the stomach and do not remove until you do 4D
breaths. $inally, place your left hand on his chest, send
both hands towards the shoulders and pull your
fngers. 2o as needed or three times a day for A
minutes.
Garuda Audra is very powerful, so you need to
follow the dosage.
Impact% & bird .aruda, the lord of birds and the air is
the enemy of snakes. !his is a powerful and strong bird
carrying 0ishnu. 6sually, all the birds of sharp vision, a
very good orientation in space and strong survival
instincts. /n large birds wingspan is so large and have
so much power that they may soar on the wind. .aruda
mudra activates blood circulation and stimulates
the metabolism, strengthens the internal organs,
balance the energy throughout the body. Fela"es
and reduces the pain of menstrual cycles, upset
stomach and di<culty breathing. It also helps to
cope with e"cessive fatigue and mood
swings. %eople su&ering from high blood
pressure, you should not get involved in this
wise.
*$) Aatangi Audra
:Matangi = the god of domestic harmony and the royal
government,. Fela"es and harmoni#es.
+enefcial for all the internal organs. -ctivates
breath.
!echniBue% -omknite hands at the solar pleus
:stomach area,, straighten both middle fngers and
connect with each other. $ocus your attention on your
breathing in the solar pleus or stomach.@erform if
necessary, or three times a day for A minutes.
Impact% !his mudra activates the breathing and
creates the energy balance in this area. It also
stimulates the wood element, responsible for
new beginnings, and the earth element, which
gives depth to life.Matangi Mudra benefcial e&ect
on the heart, stomach, liver, duodenum, gall
bladder, spleen, pancreas and kidneys.
>ignifcantly reduced heart rate and calms down
the internal stress, such as the various spasms
or a feeling of overcrowding. Felieves pain and a
weak 4aw tension.
Herbs% +avender and 0erbena rela and give a sense of
harmony. *olors% .reen and yellow = the colors of the
solar pleus. Lellow adds lightness to our mood
improves and stimulates the brain. .reen = the color of
harmony. >ach of us must be a lonely place, where we
could hide and feel safe. -uch a place we can create
within yourself.
**) Audra ;-II1I
:Hakini = god of the frontal, second chakra = the third
eye, improves memory, promotes concentration.
!echniBue% *onnect the tips of fngers of the right hand
with the fngertips of his left hand. Hakini Mudra can
be practiced at any time.
Impact% /f you want something to remember and
fnd again the thread of conversation, connect the tips
of the fngers of both hands, with eyes up, lift, and
inhale during the tip of your tongue touch the
gums. When ehaling, return the language in the usual
position. !hen take a deep breath, and your mind
immediately is to come is what you want. Moreover,
this mudra can be useful when you need to
concentrate on anything for a longer time to
reali#e a good idea or remember something from
the previous reading. @ursuing mental work, do not
cross your own foot. -it so that you looked to the
west. !his mudra can work wonders. Ieep it in mind
<ust in case of emergency. !his state of the fngers was
well enough studied in science. "esearchers have
determined that it facilitates the interaction of right
and left hemispheres. !hese days, it is also
recommended for use during training sessions and
memory management. say thanks to this state of the
fngers gives you access to the right hemisphere, which
stores all the information. Moreover, this mudra has a
positive e5ect on the respiratory process, making it
deeper, which is also good for brain
function. Herbs% &romas of lemon, rosemary, basil or
hyssop.