MUDRA

GUIDE

REFERENCE COLLECTION
EDITED BY
MRIDULA DOCTOR
(M) 9427320191
AHMEDABAD (INDIA)
 ACKNOWLEDGEMENTS

Since many years Mudras have been my deepest interest and

I practiced them regularly and had very good results. In my
Yoga classes, I started to develop the interest in other
students. I found them confused with lacking with serious
efforts.

No one walks alone on the journey of life. Just where do you

start to thank those who joined you and walked beside you,
and helped you along the way, continuously urged me to
write a book, to put my research down over the months;
those that I have met and worked with, have shared my
insights together with the secrets to my continual, positive
approach to life and all that life throws at us.

I need to thank a wonderful man who changed me

completely, and that is Justice Ramesh A Mehta (RAM) - he
taught me modesty and how to value the lives, thoughts and
expressions of others, how to care for and understand their
needs. Through this book I will continue to spread his
message of support to others wishing to develop as human
beings.

Much of what I have learned over the years came as the result
of being a mother and grandmother of wonderful and
delightful children, Shyam, Kavita, Shail, Arya; all of whom,
in their own ways inspired me.
A special gratitude I give to Dushyant, whose contribution in
stimulating suggestions and encouragement, helped me to
coordinate my project especially in writing this book. My
thanks and appreciations also go to Mamta Anshul in
developing the project and who has willingly helped me out
with her abilities.

I would like to express my special gratitude and thanks to

Internet, Google, Wikipedia, giving me such a vast collection
of knowledge, and helped me a lot to find out the alternative
therapies, especially, to develop my sense of research in
Mudras.

26-06-2013 Mridula Doctor

 PART 1

MUDRA (A -TO- Z)
 INDEX
A G
Abhay Mudra (1) Ganesha Mudra (25)
Acceptance Mudra (2) Garuda Mudra (26)
Adhi Mudra (3) Girivar Mudra (27)
Ahankar Mudra (4) Gupta Mudra (28)
Akash Mudra (5) Gyan Mudra (29)
Anjali Mudra (6)
H
Anushasana Mudra (7)
Hakini Mudra (30)
Apan Mudra (8)
Hansi Mudra (31)
Apan Vayu Mudra (9)
Asthma Mudra (10) I
Atmanjali Mudra (11) Inner Self Mudra (32)
Avhana Mudra (12)
J
B Jnana Mudra (33)
Back Mudra (13) Joint Pain Mudra (34)
Bhairava Mudra (14)
K
Bhramara Mudra (15)
Kalesvara Mudra (35)
Bhu Mudra (16)
Kali Mudra (36)
Bhudi Mudra (17)
Kapittha Mudra (37)
Bhujangani Mudra (18)
Kapota Mudra (38)
Brahma Mudra (19)
Kilaka Mudra (39)
Bronchial Mudra (20)
Ksepana Mudra (40)
C Kuber Mudra (41)
Chin Mudra (21) Kundalini Mudra (42)

D Kurma Mudra (43)

Detoxification Mudra (22) L

Dharmachakra Mudra (23) Learning Mudra (44)
Dhyana Mudra (24) Linga Mudra (45)
Lotus Mudra (46)
 M S
Maha Sacral Mudra (47)
Mahasirs Mudra (48)
Makar Mudra (49)
Mandala Mudra (50)
Marma Mudra (51)
Matangi Mudra (52)
Medha Prana Kriya Mudra (53)
Meow Mudra (54)
Merudanda Mudra (55)
Merudanda (Adho) Mudra (56)
Merudanda (Urdhva) Mudra (57)
Mida-No-Jouin Mudra (58)
Mrigi Mudra (59)
Mukula Mudra (60)
Mushti Mudra (61)
N
Naga Mudra (62)
P Ushas Mudra (88)
Padma Mudra (63)
Palli Mudra (64)
Paschima Mudra (65)
Pran Mudra (66)
Pran Vayu Mudra (67)
Prithvi Mudra (68)
Purna Mudra (69)
Pushan Mudra (70)
Pushpaputa Mudra (71)
R Visuddha Mudra (97)
Rudra Mudra (72)
Samanya Mudra (73)
Samay Mudra (74)
Samputa Mudra (75)
Shakti Mudra (76)
Shankh Mudra (77)
Shivalinga Mudra (78)
Shunya Mudra (79)
Suchi Mudra (80)
Sun Mudra (81)
Surabhi Mudra (82)
Surabhi Cow Mudra (83)
Surahi Mudra (84)
Surya Mudra (85)
T
Tse Mudra (86)
U
Udan Mudra (87)
Uttarabodhi Mudra (89)
V
Vaikhara Mudra (90)
Vajra Mudra (91)
Vajrapradama Mudra (92)
Varada Mudra (93)
Varun Mudra (94)
Varuna Mudra (95)
Vayu Mudra (96)
Vitarka Mudra (98)
Vyan Mudra (99)
Y
Yoni Mudra (100)
 Abhay Mudra

POSTURE GUIDE
Raise your right hand to chest level with the palm facing forward.
DURATION
45 min.
BENEFITS
FEAR, Strengthens inner resolve quiets mind relieves feelings of
fear affects body’s energetic system and flow of
CONTRAINDICATIONS
AFFIRMATION
“I believe in the good in this human being (or in this thing) and
the good will be revealed to me.”
IMAGINATION

Page 1
 Acceptance Mudra

POSTURE GUIDE
The index finger is folded into the space between thumb and this
finger, so that the nail touches the fold. The outer lower corner of
the thumb's nail touches the inner lower corner of the pinky
finger's nail.
DURATION
couple of min.
BENEFITS
MOOD ACCEPTANCE, To overcome sadness or an
unnecessary resistance to situations.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 2
 Adhi Mudra

POSTURE GUIDE
Make a soft fist with the thumb tucked inside. Turn palms down
and rest on knees.
DURATION
15-20 min.
BENEFITS
HIGH BP, Calms nervous system, facilitates breath in lower
abdomen; use when feeling anxious or insecure.
CONTRAINDICATIONS
Low BP
AFFIRMATION
“I joyously release the past. I am at peace.”
IMAGINATION

Page 3
 Ahankar Mudra

POSTURE GUIDE
Bend index fingers slightly and put the upper phalanx of the thumb
to the side of the middle phalanx of the index finger, at the upper
part. Other fingers are straight
DURATION
10-15 min.
BENEFITS
CONFIDENCE, Increasing self-confidence and self-assertion for
counteracting fear and timidity. 3) good for children lacking self-
confidence & fearing about studies4) takes out lot of negative
energies
CONTRAINDICATIONS
Cervical spine
AFFIRMATION
“I am supported by life ”
IMAGINATION

Page 4
 Akash Mudra

POSTURE GUIDE
Thumb and middle finger are joined. Index, ring, and pinky fingers
are extended. Mana (head) mudra. Mana mudras form an integral
part of kundalini yoga because they utilize eyes, ears, nose, tongue
and lips.
DURATION
45 min. -15min. 3 times a day.
BENEFITS
HEARING, Strengthens the bones and calcium of the body. Helps
in heart disease. All problems related to the ear are cured.
Improves hearing. Builds spiritual power. Cold and sinus
problems also get cured.
CONTRAINDICATIONS
Not to be practiced while walking and eating.
AFFIRMATION
“I listen to the divine and rejoice at all that I am able to hear. I
am one with all.”
IMAGINATION

Page 5
 Anjali Mudra

POSTURE GUIDE
Press the hands together gently leaving a small hollow space
between palms; hold hands over the heart and draw the forearms
parallel to floor.
DURATION
15 min.
BENEFITS
HEART DISEASE, Invokes connection between our light and
the light within others; use to honor yourself or another person,
also helpful for anxiety.
CONTRAINDICATIONS
AFFIRMATION
“My heart beats to the rhythm of love.”
IMAGINATION

Page 6
 Anushasana Mudra

POSTURE GUIDE
Curl middle, ring, and little finger into palm, secure with thumb,
extend index finger; rest back of hands on thighs
DURATION
15min.
BENEFITS
ACTIVATES ENERGY, Activates prana into proximity of
limbs, especially arms; use to feel expansiveness of your breath
CONTRAINDICATIONS
AFFIRMATION
“I lovingly hold and embrace my experiences with ease and joy.”
IMAGINATION

Page 7
 Apan Mudra

POSTURE GUIDE
Touch tips of thumb, middle and ring fingers together, extend
index and little fingers; rest back of hands on thighs.
DURATION
45 min. a day or 15 min. 3 times a day.
BENEFITS
CONSTIPATION, Eliminates toxins from the body, creates a
sense of calm; use when you need to feel safe and tranquil purifies
the body and nerves. helps in constipation and piles, cleans the
abdomen of faeces, strenghtens the abdomen. helps in diabetes,
kidney problems, and urinary tract problems. Strengthens the
heart, removes extra heat from the body balances the mind and
body.
CONTRAINDICATIONS
Low BP
AFFIRMATION
“As I release the past, the new and fresh and vital enter. I allow
life to flow through me with ease.”
IMAGINATION

Page 8
 Apan Vayu Mudra

POSTURE GUIDE
Bend index finger down to touch ball of thumb, touch tip of thumb
to middle and ring fingers, extend pinkie. Rest backs of hands on
knees.
DURATION
15 min. 3 times a day. Stop when the effect is felt.
BENEFITS
HEART DISEASE & HICCOUGH, Activates heart and relaxes
nervous system; use to elevate energy without increasing
anxiousness, healing to the heart emergency lifesaver mudra for
the heart. It effects the heart within seconds. It strengthens the
heart. Calms the mind and body of stress and tensions.
CONTRAINDICATIONS
AFFIRMATION
“Have the time and the leisure to see beauty and enjoy the
silence.”
IMAGINATION
Imagine a red rosebud in your heart. Whenever you exhale, a petal
opens, until the entire flower is completely open. The petals now
form a rosette, and the rosette gets a bit larger with every breath
until the flower is oversized as it rests upon your chest. You can
even feel its weight. Just as your chest rhythmically rises and falls
while you breathe, the flower moves as well. Perhaps you can even
imagine the fragrance of the rose.

Page 9
 Asthma Mudra

POSTURE GUIDE
Press together the finger-nails of the middle fingers, keeping the
other fingers gently extended.
DURATION
For acute attack, first do bronchial mudra for 5 min. 5 times a
day, for asthma 5 min.
BENEFITS
ASTHMA, Helps in asthma attacks and can be done for a few
minutes till the breathing calms down.
CONTRAINDICATIONS
Avoid stress, mouth breathing, milk products, tomatoes, hot
peppers, kiwi, smoking, antibiotics.
AFFIRMATION
“Detach myself from everything that constricts me and fully enjoy
my new freedom. I feel safe and secure in the divine light, which
gives me support.”
IMAGINATION
Visualize pictures of a wide expanse—the ocean, the sky with
clouds, and mountains (you stand on the peak). Take this
expansiveness into your heart and lung area. While exhaling, let
the distances become greater; 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 find oppressive.

Page 10
 Atmanjali Mudra

POSTURE GUIDE
Bring your hands together lightly at the fingertips. There should
not be any pressure in this movement, but you do want to feel the
heat between the palms. Draw the hands to the breastbone, elbows
straight and parallel to the floor, thumbs against the chest. Joining
hands in front of the heart. There is a hollow formation between
the palms. Keep your torso straight and upright, and draw your
shoulder blades down into the back.
DURATION
5 min.
BENEFITS
CALMING, A purposeful opening of the heart, a calm centering
of the mind, reduction of anxiety or stress
CONTRAINDICATIONS
AFFIRMATION
“I thank everybody for all the good and happiness in my life.”
IMAGINATION
“Imagine that you are at a holy place of power. Perhaps you know
of a holy place of power that has special meaning for you. Then,
in your thoughts, you can bring it to the privacy of your room at
any time. You can also visualize a place that harmonizes with your
needs. Imagine this place as precisely as possible. At holy places,
we feel a special energy. Try to also feel this energy within
yourself. This mudra will bring you to the silence; whether you
make a request, ask a question, give praise, or give thanks—if you
are willing to be helped, you are certain to be helped at the right
time and in the best way possible. At the end of the meditation,
remain in silence for a while. Immerse yourself in the peace and
joy of the Divine.”
Page 11
 Avhana Mudra

POSTURE GUIDE
Place palms beside each other, little fingers touching, press
thumbs into base of index finger, hold other fingers together; place
hands at solar plexus.
DURATION
45 min.
BENEFITS
DIGESTION, Increases ability to receive, respiration, use with
difficulty accepting help from others.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 12
 Back Mudra

POSTURE GUIDE
The thumb, middle finger and the little finger of the right hand
should touch. The index finger and the ring finger should be
relaxed and extended. In the left place the thumb joint on the nail
of the index finger.
DURATION
This can be done 4 times a day for 4 min.
BENEFITS
BACK PAIN, This mudra is very effective for dealing with
backache.
CONTRAINDICATIONS
AFFIRMATION
“My backbone is strong, my back is wide, and I am protected and
supported both inside and outside.”
IMAGINATION
In your mind, you are at a place that does you good—where you
feel well. You are alone, or with people who give you strength and
make you happy. Or you are involved in doing something or
engaging in a sport that you are enthused about. Or you can simply
observe your breathing and pay attention so your thoughts don't
drift away.

Page 13
 Bhairava Mudra

POSTURE GUIDE
Rest cupped left hand in cupped right hand; rest hands in the lap.
DURATION
45 min.
BENEFITS
HEART DISEASE, Induces a feeling of surrender and peace; use
when feeling fear or anxiety
CONTRAINDICATIONS
Low BP
AFFIRMATION

IMAGINATION

Page 14
 Bhramara Mudra

POSTURE GUIDE
Curl index fingers into base of thumb, touch tip of thumb on side
of middle fingernail, extend all others.
DURATION
15 min. 3 times a day.
BENEFITS
ALLERGIES, Activates the immune system; use with seasonal
allergies This mudra helps in allergies.
CONTRAINDICATIONS
AFFIRMATION
“In love and serenity, I like [name].”
IMAGINATION
What are you afraid of? Imagine an object to which you are
allergic. And then imagine how to stay healthy when you touch it.
At first, you may feel inner resistance against this idea, which is
normal. Repeat the images until you react neutrally to them.

Page 15
 Bhu Mudra

POSTURE GUIDE
Curl ring and little finger into palm, secure with thumb, extend
index and middle fingers into V shape; point fingers toward the
ground.
DURATION
15 min.
BENEFITS
CONSTIPATION, Activates downward flowing energy in body;
use when constipated or to ground.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 16
 Bhudi Mudra

POSTURE GUIDE
Just combine tip of little finger with tip of the thumb. The other
three fingers will remain extended
DURATION
10-15 min.
BENEFITS
GASTRIC PROBLEMS, Helps restore or maintain equilibrium
in the fluid balance. It can be used against a dry mouth, eyes that
are too dry and burning, or disorders in the kidney and bladder
area. It improves the sense of taste.
CONTRAINDICATIONS
Pregnancy
AFFIRMATION
“The great spirit that lives in the water purifies, refreshes, and
strengthens my body, mind, and soul.”
IMAGINATION
Imagine a clear little mountain stream cheerfully splashing as it
flows. Dip your feet or hands into it and let it caress you. Draw the
water in the hollow of your hand; drink the precious cool liquid;
let it refresh you. While you do this, repeat three times:

Page 17
 Bhujangani Mudra

POSTURE GUIDE
Assume the seated meditation posture and hold your hands in.
Now swallow the air as if slurping water, and direct it to your
abdomen. Arch your abdomen in a relaxed way and hold the air
for a moment in this area. Let the air back out again by belching.
DURATION
15 min.
BENEFITS
STOMACH, This mudra strengthens the abdomen, eliminates
gases, has a cleansing effect on the digestive tract, and makes
stomach complaints.
CONTRAINDICATIONS
AFFIRMATION
“I digest life with ease.”
IMAGINATION

Page 18
 Brahma Mudra

POSTURE GUIDE
Make a fist and turn palms upwards pressing knuckles against each
other. Hold hands in front of solar plexus.
DURATION
BENEFITS
METABOLISM, Activates metabolism and your connection to
your personal power; use when you are feeling pushed around by
the events of your life.
CONTRAINDICATIONS
Anxiety
AFFIRMATION
“I love and approve of myself. I trust the process of life in the
now.”
IMAGINATION

Page 19
 Bronchial Mudra

POSTURE GUIDE
Press tip of little finger into base of thumb, tip of ring finger onto
middle joint of thumb, tip of middle finger onto tip of thumb,
extend index finger. Rest backs of hands on thighs.
DURATION
5 min., 5 times a day
BENEFITS
ASTHMA, Purifies kidneys; use with urinary problems helps in
asthma attacks and can be done for a few minutes till the breathing
calms down.
CONTRAINDICATIONS
AFFIRMATION
“Every breath gives me strength. It strengthens my body, mind,
and soul. Each breath holds energy. I am being healed by this
energy.”
IMAGINATION
Direct your consciousness to the pelvic floor and sense the surface
you are sitting on. Inhalation: Now direct your consciousness into
your abdomen, stomach, chest, throat, forehead, and top of the
head. Count from 1 to 7 while you do so. Now hold your breath
for about 5 seconds. Exhalation: Direct your consciousness from
top to bottom and count backward from 7 to 1. Wait patiently until
the impulse to inhale comes, and then direct the consciousness
back to the top again while inhaling. The pauses after inhaling and
exhaling are very important here.

Page 20
 Chin Mudra

POSTURE GUIDE
Form a circle by joining your thumb and your forefinger. Place the
nail of your index finger against the soft pad of the thumb. Extend
the last three fingers of your hands, the palm-side facing upwards
It is important that the palm-side of your hands should face
upwards in the receiving pose. If the palm-side faces downward,
the gesture becomes the jnana mudra. When you are meditating,
form the Chin Mudra and place your hands on your knees to
stimulate the “Nadi”.
DURATION
15 min.
BENEFITS
HUMAN CONSCIOUSNESS, Improvement and increase in
concentration, even during meditation. Increasing energy and
stamina. Promotion of better sleep patterns Reduction of common
ailments like lower back pain. Relieving stress and any
unnecessary tension in the body Stimulation of the energies based
at the Mooladhara Chakra
CONTRAINDICATIONS
AFFIRMATION
“I release my desire to sleep, I release my resistance to get up and
do the work. (Desire and resistance work in opposite directions)”
IMAGINATION

Page 21
 Detoxification Mudra

POSTURE GUIDE
DURATION
15 min. 3 times a day.
BENEFITS
DETOXIFY TOXINS, Helps in detoxification of all mucus and
toxins in the body.
CONTRAINDICATIONS
AFFIRMATION
“My intake, assimilation and elimination are in perfect order. I
am at peace with life.”
IMAGINATION

Page 22
 Dharmachakra Mudra

POSTURE GUIDE
Touch tips of thumbs and index fingers together. Hold hands in
front of chest, left palm facing heart, right hand facing out. Touch
right thumb and index to left middle finger.
DURATION
15 min. thrice a day
BENEFITS
NEGATIVITY, Balances energy of inner world with that of the
outer world; Use when you are spending too much energy
externally or too much internally.
CONTRAINDICATIONS
AFFIRMATION
“With a grateful heart, I entrust my being to my higher self, who
knows what is best for me.”
IMAGINATION
Visualize a figure of light, your higher self, and ask it to wisely
guide you through the ups and downs of life. You can ask it
anything. Then remain in silence for a while afterward and listen—
perhaps the figure of light also has something to say to you.

Page 23
 Dhyana Mudra

POSTURE GUIDE
Touch tips of thumbs and index fingers together. Bring right and
left hands together and place right middle, ring and pinkie fingers
on top of left middle, ring and pinkie fingers.
DURATION
15 min.
BENEFITS
LETHARGY, Encourages meditative state
CONTRAINDICATIONS
AFFIRMATION
“Thy will be done.”
IMAGINATION
Then imagine a symbol for the Divine (a light, triangle, wheel,
flower, stone, etc.) in front of you. It should be an anchor that
connects you with the Divine.

Page 24
 Ganesha Mudra

POSTURE GUIDE
Cross index finger over middle finger on each hand and touch tips
of index fingers together. Press palms, ring and little fingers flat
against one another. Hold hands at heart with fingers pointing
away. This mudra is to be placed in front of the chest. Clasping
both hands exhale while pulling the hands apart and inhale on
release.
DURATION
This is to be done six times.
BENEFITS
ANXIETY, Stimulates digestion & metabolism, grounding. Use
when feeling anxious or unable to process emotional experiences.
Strengthens the heart muscles and opens the bronchial tubes. It
helps the anahata (heart) chakra and builds confidence.
CONTRAINDICATIONS
Pregnancy
AFFIRMATION
“Meet other people with courage, openness, and confidence”
IMAGINATION
Visualize the color red—a mosaic, a mandala, or a carpet in
various tones of red. Now focus all of your senses on it for a while.
Red should strengthen, warm, and widen your heart, giving you
the courage to be open and confident.

Page 25
 Garuda Mudra

POSTURE GUIDE
Cross the left wrist in front of the right and interlace the thumbs
together, splay the other fingers over the upper chest. In this
position the palms should be facing inwards. Moving your hands
in this position from the swadisthana Chakra to the manipura
chakra and the anahata chakra upwards and keeping them in each
position for a minute or so.
DURATION
4 min. Thrice a day.
BENEFITS
MENSTRUAL PROBLEMS, Balances the right and left sides of
the body, creates a sense of freedom; use when you feel stuck in
your life or emotions. Gives you the power of the AIR element.
Helps in the circulation of blood, and removes body exhaustion. It
increases the intuition of the person and also enables contact with
the spirit world.
CONTRAINDICATIONS
High BP Use Caution And Monitor
AFFIRMATION
“I am inwardly free. I get what is due to me, and I live in harmony
with my world.”
IMAGINATION
Try to imagine living your life as a big bird of prey (and not as a
poor little mouse). You sail elegantly and lightly through the air
and see the landscape (your life) from a certain distance. You 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.
You have the clear sight of a bird of prey and can differentiate
between what is significant and what is unimportant. You don't
strive to get more or less than you need, and therefore live in
contentment and harmony with your surrounding world.

Page 26
 Girivar Mudra

POSTURE GUIDE
Perform this Mudra by raising the little finger up and straight while
folding the rest of the three fingers and pressing them with the
thumb
DURATION
5-10 min.
BENEFITS
URINARY PROBLEM., It helps in relieving the urine retention.
It allows the easy passing of the urine. It also helps on the
purification of body of the toxic fluids.
CONTRAINDICATIONS
AFFIRMATION
“I release the patterrn in my consciousness that created this
condition. I am willing to change. I love and approve of myself.”
IMAGINATION

Page 27
 Gupta Mudra

POSTURE GUIDE
Interlace fingers inwards towards palms, cross right thumb over
left and hold in front of abdomen.
DURATION
15min.
BENEFITS
IMMUNITY., Stimulates immunity & sexual energy; use to feel
grounded and protected.
CONTRAINDICATIONS
Auto-Immune Disorders
AFFIRMATION

IMAGINATION

Page 28
 Gyan Mudra

POSTURE GUIDE
The tip of the index finger and the thumb are joined together. The
palm facing upwards resembles the receiving pose and the palm
facing downwards resembles the giving pose.
DURATION
45 min.
BENEFITS
EMPOWERING MIND, Calms the body. It increases the
concentration and removes disturbances of thoughts. good for
students while studying.
CONTRAINDICATIONS
AFFIRMATION
“I always empower my mind.”
IMAGINATION

Page 29
 Hakini Mudra

POSTURE GUIDE
Touch the tips of all fingers together and sense the energetic
connection between the fingers and palms. All the fingers are
joined with the corresponding fingers of the other hand facing
upwards. +maha bandh
DURATION
45 mins.
BENEFITS
CONCENTRATION, Engages the witness consciousness,
directs breath into the entire body; use to feel integration of mind,
body and emotions, good for the brain and helps a person to
recollect forgotten studies and information. It instigates the
intuitive brain.
CONTRAINDICATIONS
AFFIRMATION
“Concentration is my strength.”
IMAGINATION
About three feet in front of you, imagine an object, such as a
burning candle, a piece of fruit, or a stone. Look at the object as
long as possible without blinking. Now close your eyes and try to
imagine the object. Immediately let go of every rising thought not
related directly

Page 30
 Hansi Mudra

POSTURE GUIDE
Touch tips of all fingers together except for the pinkie fingers.
Hold hands out to sides in a cactus position with extended
pinkies pointing upwards.
DURATION
Can be practised 3-15 min. a day sitting down, not to be done
while walking.
BENEFITS
LAUGHTER, Releases inner smile and sense of contentment; use
when feeling sad or lonely. This Mudra practiced everyday will
enchant you to laughter. You will get back your childhood laughter
which one has forgotten.
CONTRAINDICATIONS
AFFIRMATION
“I am wise, prosperous and attract all good things in life”
IMAGINATION

Page 31
 Inner Self Mudra

POSTURE GUIDE
First hold your hands in this position in front of your forehead, and
look through the opening, without blinking, as long as you can.
Then lower your arms and hold the mudra an inch or so beneath
your chin for a while. Your hands will automatically be at the spot
where the place of the soul lies, according to the ancient mysteries,
and they form a temple around it. Now pay attention to your
breathing. With every exhalation, very gently whisper "Hoooo"
and let yourself be carried through the little opening into infinity—
into the great mystery.
DURATION
BENEFITS
SILENT MEDITATION, When we hold this mudra while sitting
in the meditation position with crossed legs, many triangles are
formed with our body parts: beginning with the little space
between the fingers; above the hands, arms, legs, and the entire
body posture. The triangle is the symbol of the Divine, and our
body now expresses this through its posture in a number of ways.
This mudra is a prayer without words-a silent meditation, a
devotion to the Divine. With this mudra, we enter the realm of the
unfathomable, the Divine.
CONTRAINDICATIONS
AFFIRMATION
“I am silent.”
IMAGINATION

Page 32
 Jnana Mudra

POSTURE GUIDE
DURATION
15min.
BENEFITS
ANXIETY, Helps with concentration and meditation, helps to
calm circular thoughts; use when suffering from "monkey mind"
CONTRAINDICATIONS
AFFIRMATION
“Divine knowledge makes my life richer and easier; divine
wisdom gladdens my heart and shows me the path.”
IMAGINATION
Visualize the color white. First do this by mentally looking at a
white object, then do it abstractly. Visualize a white wall and let
yourself be surprised by the forms and colors that descend upon
you. There may be encoded messages hidden in them.

Page 33
 Joint Pain Mudra

POSTURE GUIDE
DURATION
15 minutes 3 times a day.
BENEFITS
BODY JOINTS ENERGY, Energizes all the joints of the body.
CONTRAINDICATIONS
AFFIRMATION
“Enjoy my flexibility. It uplifts my soul and stimulates my mind.”
IMAGINATION
Visualize images where you completely enjoy your flexibility; you
easily and freely move your legs and arms, feet and hands, head
and neck. You see yourself as a dancer, athlete, or performer and
feel how your energy flows and your mood improves.

Page 34
 Kalesvara Mudra

POSTURE GUIDE
DURATION
10-20 min.
BENEFITS
ADDICTION, Increases self-esteem; use with all addictions
CONTRAINDICATIONS
AFFIRMATION
“Enjoy being [like this and like that].”
IMAGINATION
• First ask about the benefit that this characteristic or habit brings.
• Ask the cosmic consciousness for help and partnership in this
project. • Describe the new characteristic or habit as precisely as
possible. Now imagine scenes in which you act and react in a new
way.

Page 35
 Kali Mudra

POSTURE GUIDE
DURATION
15min.
BENEFITS
NEGATIVITY, Activates energy in the upper chakras; use to
break through negative thought patterns;
CONTRAINDICATIONS
Beginners
AFFIRMATION

IMAGINATION

Page 36
 Kapittha Mudra

POSTURE GUIDE
Need to insert the thumb between index and middle finger as
indicated. The remaining fingers will close to form a fist. Do this
mudra while seated in a comfortable position. The left hand will
be placed upon the heart and right hand on the pelvis. Close your
eyes, relax and breathe naturally.
DURATION
10-15 minutes
BENEFITS
SEX PLEASURE, Represents sexual union. Its practice leads to
sexual healing which is in fact release of guilt and impure feelings
around sexuality. It stimulates libido, improves sensitivity and
brings about unity of heart with the partner.
CONTRAINDICATIONS
AFFIRMATION
“I rejoice in my own expressin of life. I lam perfect just as I am. I
love and approve of myself.”
IMAGINATION
Feel the unity of sensuality and spirituality by observing the heart
beat and energy flow.

Page 37
 Kapota Mudra

POSTURE GUIDE
Begin with palms together. Create space between palms keeping
finger tips, thumbs and heels of hands together; hold at the heart.
DURATION
BENEFITS
SPEECH, Activates the heart center; use when depressed
CONTRAINDICATIONS
Headache
AFFIRMATION
“I release all restrictions and I am free to be me.”
IMAGINATION

Page 38
 Kilaka Mudra

POSTURE GUIDE
Cross the wrists with the hands back to back. Hook the little
fingers with the tips pointing upwards. Join the thumb, index, and
middle finger on each hand. Extend the ring fingers upward at
about a 45-degree angle.
DURATION
BENEFITS
TONES ENDOCRINES, Tonifies the Water Element in the
body. Improves the function of the kidneys, bladder and sexual
glands. Rejuvenates and stimulates the proper functioning of the
endocrine system, which is intricately linked to the third eye and
the pituitary and pineal glands. Fosters a sense of emotional safety
and comfort around intimacy and sexuality.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 39
 Ksepana Mudra

POSTURE GUIDE
Place your hands in this position in front of your swadisthana
chakra, on your lap while sitting down, the index fingers pointing
downwards towards the ground.
DURATION
15 min. Thrice a day
BENEFITS
IMMUNE SYSTEMS, Helps in removing muscular and body
stress. It removes all negativities absorbed during the day, It
removes tensions stress and negativity. It helps the immune system
of the body.
CONTRAINDICATIONS
Low BP
AFFIRMATION
“Spent energy in my body, mind, and soul flows away from me,
and I thankfully accept all things that refresh me.”
IMAGINATION
Visualize the following picture. You sit on an elevated stone in a
stream, or next to it, and hold this mudra. While you exhale, so
much sweat pours from every pore that a rivulet flows out of you
into the stream. In conclusion, wash yourself in the cooling water
of the stream. Then place your hands on your thighs. Turn to the
warming sun and let it dry you. Open yourself once again for the
fresh energy that fills you anew when you inhale.

Page 40
 Kuber Mudra

POSTURE GUIDE
Curl ring and little finger into palm; touch tip of thumb to tip of
index and middle fingers; rest backs of hands on thighs This mudra
is done with both the hands and visualizing your wish.
DURATION
5-45 min.
BENEFITS
WISH FULFILING, Increases metabolism; use when feeling a
lack of confidence or will power; It will fulfill your desire and your
wealth needs.
CONTRAINDICATIONS
High BP and Heart Disease
AFFIRMATION
“I give my best, and I let the rest be given to me”
IMAGINATION
Visualize your goal, your future, or your special wish, in all its
colors. At the same time, develop the feeling as if it already were
reality. The thought is the procreative power, the father; 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. It is also obvious that we must make our own
contribution to this process.

Page 41
 Kundalini Mudra

POSTURE GUIDE
Make a fist with thumb on outside of fingers. Extend left index
finger and hold inside of right fist, touch right thumb to left index
fingertip.
DURATION
15 min.
BENEFITS
SEX, Awakens sexual energy; use with low libido
CONTRAINDICATIONS
AFFIRMATION
“I love beauty, and beauty loves me.”
IMAGINATION
Just as our sexuality brings us joy and awakens our spirits, as well,
the sight of blossoming nature—for pollination can also be seen as
a sexual 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. Totally luxuriate in these inner pictures. Perhaps we will
take the time to enjoy walks in the outside world as well.

Page 42
 Kurma Mudra

POSTURE GUIDE
Curl right middle and ring fingers into palm, turn right hand face
down onto left palm. Touch right thumb to left inner wrist, right
index finger to left thumb, right little finger to left index finger,
wrap left middle, ring and little fingers around back of right hand.
DURATION
15 min.
BENEFITS
MONKEY MIND, Stills mind, draws awareness inward; use
when suffering from "monkey mind"
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 43
 Learning Mudra

POSTURE GUIDE
The tip of the index finger is to be placed in the mid portion of the
thumbs upper phalange.
DURATION
15 min.
BENEFITS
RECOLLECTION OF STUDIES, This helps students in their
studies, A student can recollect what he has learnt faster if studied
with this mudra.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 44
 Linga Mudra

POSTURE GUIDE
Clasp hands with right thumb on top; hold left thumb with right
thumb and index finger. Hold in front of abdomen.
DURATION
10-20 min. a day
BENEFITS
COLDS FLU, Stimulates digestion & immunity. Use when you
have a cold or are constipated. This increases the heat of the body
and can used in the winter season. Cold and running nose are also
cured with this mudra. If the left nostril is blocked with phlegm
the left thumb should be kept up standing, if the right nostril is
blocked the right thumb should be kept standing and out. This also
burns up fat of the body, good in reducing weight. It controls
cough and asthma and sinus helps in paralysis.
CONTRAINDICATIONS
Not for long time
AFFIRMATION
“My powers of resistance develop more and more from moment to
moment.”
IMAGINATION
Imagine a fire within your body that burns the bacteria, waste, and
unnecessary ballast.

Page 45
 Lotus Mudra

POSTURE GUIDE
place your hands are palm open to the sky, like a Lotus flower in
bloom. First, bring you hands together in prayer pose near the
heart, thumbs lightly touching the chest. Inhale, bring your hands
up to the third eye. Keep the base of your hands, pinkies and
thumbs touching. Spread your three middle fingers as wide as
possible. Now exhale and bring your hands back to prayer pose,
pressing the palms together near the chest. Let the elbows come
out to the side an your press your hands together. Inhale and
repeat, bringing your hands up into lotus mudra. Exhale back into
prayer pose. Repeat this process 10 times.
DURATION
15 min. 3 times a day.
BENEFITS
CURES TUMORS, It purifies the mind and body, enhances
beauty and purifies the blood, controls and pacifies fever. Cures
tumors in the abdomen. This mudra effects the heart chakra. It
helps people who are lonely and in despair.
CONTRAINDICATIONS
Not advised in the winter season.
AFFIRMATION
“Open myself to nature; I open myself to the good that exists in
every human being; and I open myself to the Divine so that I will
be richly blessed.”
IMAGINATION
Imagine the bud of a lotus flower (or a water lily) in your heart.
Every time you inhale, the flower opens a bit more—until it finally
is completely open and can absorb the full sunlight into itself. It
lets itself be filled with light, lightness, warmth, love, desire, and
joy.
Page 46
 Maha Sacral Mudra

POSTURE GUIDE
Touch tips of thumbs and little fingers together, then touch the
thumbs, little, and ring finger tips of both hands together; extend
index and middle fingers, pointing fingers downward in front of
lower abdomen.
DURATION
7 mins. Trice a day
BENEFITS
MENSTRUAL PAIN, Activates breath in the pelvis, aids
digestion and emotional processing. Use to feel calm and
grounded, also helps to process emotions.
CONTRAINDICATIONS
Pregnancy
AFFIRMATION
“In my depths lives the Highest. No matter how dark my path may
be at times, it leads to light.”
IMAGINATION
Doesn't the world always look a bit friendlier on the other side of
a long tunnel? We frequently have to pass through tunnels in life—
we have to go through something. The image of a tunnel that we
walk through can help us keep going, carry on, and be hopeful.
Every tun-nel ultimately takes us to the light, but we need the
courage and strength to go through it to the end.

Page 47
 Mahasirs Mudra

POSTURE GUIDE
Curl ring finger into palm; bring together tips of thumb, index &
middle fingers; extend the little finger. Rest hands with palms up.
DURATION
6-7 min. when experiencing the above.
BENEFITS
SINUS, Draws energy down from head, draws awareness inward;
use when you have head congestion or over-active thoughts,
removes headaches tensions and frontal sinuses.
CONTRAINDICATIONS
AFFIRMATION
“I have a free, light, clear, and cool head”
IMAGINATION
While exhaling, imagine that waves of energy are flowing down
from your head through your neck, back, arms, and legs, and
leaving through your hands and feet. After a while, imagine that
your head is clear, cool, clean, and light. In conclusion, stroke your
face with spread fingers and enjoy the feeling for a while.

Page 48
 Makar Mudra

POSTURE GUIDE
Touch left thumb and ring finger together. Place right thumb inside
of left palm resting in the webbing of left ring and pinkie finger.
Curl other fingers of right hand behind left hand.
DURATION
3 times a day for 4 to 10 min.
BENEFITS
DEPRESSION, Increases inner strength; use when feeling
zapped of energy reserves, depressed or dissatisfied It energizes
the kidneys and helps in increasing the energy level of the body.
CONTRAINDICATIONS
AFFIRMATION
“Cosmic, divine energy is completely available to me at any time
and place, and I use it wisely.”
IMAGINATION
Visualize a meadow filled with blue flowers. Behind it, you see
the blue ocean with a blue sky arched above it.

Page 49
 Mandala Mudra

POSTURE GUIDE
Rest cupped right fingers in cupped left hand, gently touch tips of
thumbs together creating a circle; sense the energy within this
mandala.
DURATION
15-20 min.
BENEFITS
EMOTION, Encourages the meditative state; use to feel
connection to all things
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 50
 Marma Mudra

POSTURE GUIDE
Right Hand: Touch tip of thumb and ring fingers together, extend
all others; Left Hand: Touch tips of thumb and middle fingers
together, extend all others. Rest hands with palms up.
DURATION
10-15min.
BENEFITS
JOINTS, Draws energy into the joints; good for arthritis
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 51
 Matangi Mudra

POSTURE GUIDE
Interlace the fingers together and extend the middle fingers
upwards, hold in front of the chest.
DURATION
15 min. 3 times day.
BENEFITS
LETHARGY, Activates solar plexus and digestion; use when
feeling low energy or low enthusiasm. it releases stress and
strengthens the breathing cycle of the body.
CONTRAINDICATIONS
High BP
AFFIRMATION
“Rest silence and peace fill me completely.”
IMAGINATION
Imagine a yellow desert in which you create a beautiful green
oasis, a place of harmony and joy. This is your personal retreat,
and you form it completely according to your own preferences and
needs. Here you find yourself again. You become calm and still,
and your soul attains peace.

Page 52
 Medha Prana Kriya Mudra

POSTURE GUIDE
Touch index finger nails to the middle joint of the thumb and apply
light pressure, extend all other fingers and turn palms up.
DURATION
15- 45 min.
BENEFITS
EMOTION, Opens heart and releases deep emotional blockages,
encourages breath in the side ribs; use when feeling bogged down
by old emotional patterns.
CONTRAINDICATIONS
Those Medicated for Psychological Conditions
AFFIRMATION

IMAGINATION

Page 53
 Meow Mudra

POSTURE GUIDE
To perform this mudra make a fist with both the hands, fingers
really digging into the center of the palm. Now open up the index
finger & the thumb, keeping them reasonably straight. one must
perform this mudra in sukhasana or padmasana.
DURATION
10 min. thrice a day.
BENEFITS
B.P., It is a very powerful mudra and brings down the Blood
pressure to normal whether it is high or low. It rectifies the BP to
normalcy.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 54
 Merudanda Mudra

POSTURE GUIDE
Make a fist and extend thumb up, keeping gentle pressure of
fingernails against palm. Rest hands on thighs with thumbs
pointing up.
DURATION
10 min.
BENEFITS
FERTILITY, Activates the prana in the center of the chest,
warms the body; use when feeling low energy, or with sluggish
digestion.
CONTRAINDICATIONS
High BP
AFFIRMATION

IMAGINATION

Page 55
 Merudanda (Adho) Mudra

POSTURE GUIDE
Make a fist and extend thumb up, keeping gentle pressure of
fingernails against palm. Rest hands on thighs palms down.
DURATION
20 min.
BENEFITS
DIARRHEA, Activates prana in the pelvis and low back; use
when feeling depressed, or have digestive issues balances both
constipation and diarrhea.
CONTRAINDICATIONS
Low BP
AFFIRMATION

IMAGINATION

Page 56
 Merudanda (Urdhva) Mudra

POSTURE GUIDE
Make a soft fist and extend thumb away from palm; Lightly press
fingernails into the palm; rest back of hands on thighs with thumbs
pointing away from each other.
DURATION
15 min.
BENEFITS
DEPRESSION, Energizes nervous system; use when feeling
lethargic or depressed.
CONTRAINDICATIONS
High BP
AFFIRMATION
“I go now beyond other people’s fears and limitations. I create my
life.”
IMAGINATION

Page 57
 Mida-No-Jouin Mudra

POSTURE GUIDE
Middle, ring, and pinky fingers create a flat or slightly curved bed
resting upon the lap. Two circles are formed with index fingers
held together while extended upwards meeting the tips of both
thumbs.
DURATION
BENEFITS
ENLIGHTENEMENT, The left hand mirrors the right hand
representing two worlds: Enlightment and Illusion
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 58
 Mrigi Mudra

POSTURE GUIDE
Use your right hand to make a ‘claw’ formation with your fingers.
Lower your index finger and middle finger to the middle of the
palm
DURATION
45 min. in the full day.
BENEFITS
EPILEPSY, This also stabilizes the mind and purifies feelings
and helpful in epilepsy.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 59
 Mukula Mudra

POSTURE GUIDE
Touch all finger tips together making the shape of a bird's beak
with the hand. Place mudra on a part of the body that is in need of
extra healing.
DURATION
15 min.
BENEFITS
Injuries, Concentrates and directs vital energy use on places of
illness or injury. Belonging to the heart chakra, lotus mudra is a
symbol of purity, compassion, communication and love. Do this
mudra when you are feeling lonely, drained, or misunderstood.
CONTRAINDICATIONS
AFFIRMATION
“I now release anger in positive ways. I love and appreciate
myself.”
IMAGINATION
As you do this mudra sequence, imagine your heart as a lotus
flower. Each time you inhale and open the hands in lotus mudra,
imagine the heart flower opens a little more to fill with light,
warmth, love and joy. At the completion of the sequence, imagine
the heart flower is completely open.

Page 60
 Mushti Mudra

POSTURE GUIDE
Make a fist and press thumb to middle joint of ring finger on
outside of fist. Rest hands palms down.
DURATION
5 to six min. 3 times a day.
BENEFITS
HEART DISEASE, Directs breath deep into lungs and
strengthens the heart; asthma, heart disease. This mudra helps in
releasing body tensions and emotions as you perform this mudra
as you open and close the fist. This mudra also helps in digestion
and constipation.
CONTRAINDICATIONS
AFFIRMATION
“I bring myself joy back to the center of my heart. I express love
to all.”
IMAGINATION
Imagine scenes in which you behave too fearfully or too
aggressively. Now change the scenes to how you would like them
to be. For example, you can practice how to say "no" or how you
act toward a boss, your partner, or your parents. But just saying
"no" doesn't 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. Your life will soon be
more colorful and richer.

Page 61
 Naga Mudra

POSTURE GUIDE
Fold thumb into palm of each hand, hold left hand in front of chest
with fingers pointing upwards, right hand behind left with fingers
pointing to the left, cross left thumb over right.
DURATION
45 min. in the full day.
BENEFITS
STAGNATION, Awakens insight; use when you feel stuck with
an everyday problem and are looking for a solution that aligns with
your highest self. This mudra increases ones insight and
clairvoyance. It helps in removing problems faced in day to day
life.
CONTRAINDICATIONS
AFFIRMATION
“All my senses are focused on the Divine, and I thankfully accept
its wise advice and its deeds.”
IMAGINATION
With your powers of imagination, kindle a fire in your pelvic floor.
While inhaling, let the flames flicker high upward so you
encounter the world with a fiery heart. Let the flames continue to
rise higher so you have a bright, clear head. Your breaths are deep
and powerful at the beginning; with time, they become slow, fine,
and flowing. Each inhalation causes you to sit straighter, both
inwardly and outwardly, as if you were being pulled upward.
While exhaling, hold onto your new size but let go of every inner
tension. Stay in the stillness for a while. First ask your questions,
and then listen inside yourself.

Page 62
 Padma Mudra

POSTURE GUIDE
Place hands together at the heart, keep thumbs and little fingers
together, open other fingers and create cup shape between palms.
DURATION
5-10 min.
BENEFITS
EMOTION, Elevates heart energy, integrates body and mind; use
to heal your emotional heart
CONTRAINDICATIONS
AFFIRMATION
“Joy Joy I lovingly allow joy to flow through my mind and body
and experience.”
IMAGINATION

Page 63
 Palli Mudra

POSTURE GUIDE
Touch the tips of the thumb and ring finger together, cross the
index finger in front of the middle finger, extend the little finger;
rest back of hands on thighs.
DURATION
5-10 min.
BENEFITS
SELF ESTEEM, Draws awareness inward, opens the heart and
throat; use when feeling lethargy, low self-esteem
CONTRAINDICATIONS
Anxiety, Hyperthyroidism
AFFIRMATION

IMAGINATION

Page 64
 Paschima Mudra

POSTURE GUIDE
Right Hand: Touch tips of thumb, middle and pinkie fingers
together, extend all others. Left Hand: Touch tips of thumb and
ring fingers together, extend all others. Rest with palms up.
DURATION
10- 15 min.
BENEFITS
BACKPAIN, Directs breath into the spine and back body; use
with all kinds of back pain
CONTRAINDICATIONS
Headache
AFFIRMATION
“I love and approve of myself. Life supports and loves me.”
IMAGINATION

Page 65
 Pran Mudra

POSTURE GUIDE
Touch tips of thumb, ring, and little fingers together, extend index
and middle fingers into V shape.
DURATION
15 min. 3 times a day. in sitting down position. Not to be done
while walking and moving.
BENEFITS
EYE PROBLEMS, Activates upward flowing prana in body; use
to feel lightness and more energized in the body. Also known as
the multi-vitamin for the body. All deficient vital energies are
developed with this mudra. Very good for all eyesight problems
and it strengthens the bronchial tube. Very helpful to the aged
people and it regenerates lost energy from paralysis and
operations.
CONTRAINDICATIONS
Anxiety
AFFIRMATION
“have a healthy appetite for the small and large adventures of life.
I digest the challenges with great pleasure and joy.”
IMAGINATION
Imagine yourself as a tree. If this is difficult for you, then create
the mental image of a tree in front of you. While inhaling, see how
the energy flows into the roots and how the roots become thicker
and longer. While exhaling, let the strength flow into the trunk.
From there, it travels into the crown, far beyond the tree into the
sky and toward the sun. The larger the rootstock becomes, the
greater the size of the crown. The same also applies to us, to our
existence, how we act, and what we have.

Page 66
 Pran Vayu Mudra

POSTURE GUIDE
DURATION
15 minutes 3 times a day and during emergencies.
BENEFITS
HEART, This is a very powerful mudra for the heart. Can be done
in emergencies of heart problem and otherwise to strengthen the
heart. It effects the working of the heart within seconds. It calms
the breathing cycle and the body too.
CONTRAINDICATIONS
AFFIRMATION
“I bring joy back to the center of my heart. I express love to all.”
IMAGINATION

Page 67
 Prithvi Mudra

POSTURE GUIDE
Touch the tips of the thumb and ring finger together, extend the
index, middle, and little fingers; rest back of hands on thighs.
DURATION
15 minutes 3 times in the day.
BENEFITS
CONSTIPATION, Balances energy of lower abdomen; use when
feeling stressed or constipated This mudra is very essential for
people recovering from illness. Give vital energies to body, it
becomes strong and healthy. It heats up the body, helpful in winter
season and reduces obese people.
CONTRAINDICATIONS
AFFIRMATION
“The power of Earth gives me secure stability, staying power and
assertiveness, self-assurance, and self-confidence. The power of
the cosmos gives me enthusiasm, pleasure, and joy.”
IMAGINATION
Stand or sit on a chair. Keep your feet parallel and their souls flat
on the ground. Inhalation: Imagine that you are absorbing Earth
energy through the soles of your feet. Guide it up through your
legs, back, and throat into your head and far beyond into the
cosmos. Hold your breath for a few seconds. Exhalation: Like a
golden rain, the energy sinks back to Earth as the renewing force.
There is a balance between taking and giving. Now imagine a
catch basin in your pelvic floor and let the energy rain flow into
your pelvis. Repeat this a number of times.

Page 68
 Purna Mudra

POSTURE GUIDE
Interlace fingers inside of palms, touch thumbs together and reach
them towards chest so that a heart shape is formed with the hands.
DURATION
10 min.
BENEFITS
HEART EMOTIONS, Opens heart; use to connect with the
emotions of the heart
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 69
 Pushan Mudra

POSTURE GUIDE
Right Hand: Touch tips of thumb, index & middle fingers together,
extend all others. Left Hand: Touch tips of thumb, middle & ring
fingers together, extend all others. Rest hands with palms up.
DURATION
Done during meditation.
BENEFITS
DIGESTION, Activates relaxation response; use when you feel
like you are internalizing the stressors in your life develop the
understanding of body energies.
CONTRAINDICATIONS
AFFIRMATION
“Thankfully accept everything that is good for me, let it have its
effect within me, and release everything that is spent.”
IMAGINATION
During inhalation, take in energy in the form of light. During the
pause in breathing, give it the time and space it needs to spread
within you and become transformed. During exhalation, let the
expended energy flow back out of you. With every breath, there is
more light and clarity in your physical and mental-emotional
realms.

Page 70
 Pushpaputa Mudra

POSTURE GUIDE
Cup hands with little and ring fingertips together creating a bowl
shape.
DURATION
45 min.
BENEFITS
COMPASSIONBODY, Compassion, generosity, giving; use as
an offering to a loved one
CONTRAINDICATIONS
AFFIRMATION
“I open myself to divine joy (or healing power, light, love, etc.),
let myself be filled by it. I radiate it into the world through my
heart.”
IMAGINATION
Your two hands are like open flowers. Imagine another flower on
top of your head. While inhaling, golden rays come from a cosmos
that embodies love, warmth, joy, and peace. Through the open
flowers, they flow into your innermost self. Then let yourself be
filled (take a pause in your breathing for a moment) and radiate
this wealth through your heart into the world while exhaling.

Page 71
 Rudra Mudra

POSTURE GUIDE
Place tips of index finger and ring finger together on top of the tip
of thumb, with other fingers extended comfortably. (BOTH
HANDS)
DURATION
Can be done in prayer to Lord SHIVA. Duration 45 min. in the
day. SP chakra
BENEFITS
IMPROVES BLOOD CIRCULATION, A very useful mudra
which develops the earth element and its organs. It also energizes
the body. Improves eyesight.
CONTRAINDICATIONS
AFFIRMATION
“I rest at my center and draw strength and joy from my center.”
IMAGINATION
In 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. The hub
is shaped like a square. See 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 exhaling, let it become smaller
again and return to the hub. Always keep your mind focused
completely on the center.

Page 72
 Samanya Mudra

POSTURE GUIDE
Sitting comfortably on sukhasan. It is done by joining the entire
finger tips with thumb tip.
DURATION
15 min. 3 times a day.
BENEFITS
BODY STRENGTH, This mudra balances all elements of the
body. It strengthens the body. It removes major disorders of the
body.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 73
 Samay Mudra

POSTURE GUIDE
DURATION
BENEFITS
SEAL OF SYMBOLS, Seal of Symbols; one of the four
meditation seals It refers to the process of imaging the Buddhas in
transformational meditation practice by way of symbolic emblems
which correlate to their mind aspect
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 74
 Samputa Mudra

POSTURE GUIDE
Cup hands with left underneath right, create a hollow space
between palms; hold hands in front of torso.
DURATION
BENEFITS
ACKNOWLEDGEMENT, Acknowledges the gifts you carry
within; use when difficult to balance giving with receiving
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 75
 Shakti Mudra

POSTURE GUIDE
Place your ring fingers and little fingers together. The other fingers
are loosely bent over your thumbs which are placed in your palm.
Focus on your breathing in the pelvic area, and slow down
exhalation somewhat +prana
DURATION
Keep awareness on the breath while doing this mudra.
BENEFITS
CHRONIC FATIGUE, This mudra has a calming effect on the
body and helps a person to sleep.
CONTRAINDICATIONS
AFFIRMATION
“Silence, harmony, and peace fill my entire being.”
IMAGINATION
Color combinations in green and soft, flowing forms always have
a calming effect. Visualize green pictures (a landscape, leaves, a
silk scarf, etc.) and let your exhalation become increasingly slower
and deeper while you do so.

Page 76
 Shankh Mudra

POSTURE GUIDE
Hold left thumb with right hand. Wrap left fingers around right fits
and touch right thumb to left index finger.
DURATION
15 min.
BENEFITS
HYPERTHYRO, Creates a sense of security; use with low self-
esteem or fear. This mudra relieves all problems of the throat.
Prayers are offered in temples holding hands in this mudra and
chanting OM. It removes speech disorders. Keeps the Navel center
in alignment to the body. Helps in removing abdomen disorders
and helps in digestion.
CONTRAINDICATIONS
AFFIRMATION
“Use thoughts and words of strength and love, and everything that
I think and speak comes back to me.”
IMAGINATION
First let yourself be brought into collected repose through the
mudra and by singing OM. See your hands as a seashell and the
encircled rhumb as the pearl within it. Your 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 require, or which
gives you confidence and a sense of security—simply everything
you need.

Page 77
 Shivalinga Mudra

POSTURE GUIDE
Place left palm up, place right fist with thumb extended upwards
in left palm; press elbows forward.
DURATION
4mins. Twice a day
BENEFITS
DEPRESSION, Energizing, connection to personal power; use
whenever you feel lethargic or pushed around, The water element
has its effect on the outer edge of the hand and the palm, and the
thumb is like an inflow for energy, which is absorbed through the
lungs
CONTRAINDICATIONS
AFFIRMATION
“Healing light illuminates every cell of my body, dissolves
everything that should be dissolved, and builds up what must be
built up again.”
IMAGINATION
Imagine that your left hand is a mortar and your right hand is a
pestle. During the first 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 finest dust, which you
then blow away from your hand like fine sand. Afterward, remain
seated for a while and let healing energy flow into the bowl formed
by your hand (your energy reservoir) through the right thumb.
Fervently speak the following affirmation several times.

Page 78
 Shunya Mudra

POSTURE GUIDE
Place thumb down on middle finger and keep all remaining three
fingers comfortably straight.
DURATION
2-3 min.
BENEFITS
EAR PROBLEM, This mudra controls the ether element of the
body. Imbalance of this element causes ear related diseases. This
mudra solves all problems related to the ear. Certain heart
problems are also the reason for the imbalance of the ether element
in the body. So it also helps in heart diseases. Deafness, Vertigo,
Numbness in the body.
CONTRAINDICATIONS
AFFIRMATION
“I recognize the goodness of the universe in the heavenly sound.”
IMAGINATION
Consciously listen to gentle, flowing, and relaxing music. Let
thoughts and inner images arise—immediately let go of anything
unpleasant— continue imagining pleasant thoughts in keeping
with your mood.

Page 79
 Suchi Mudra

POSTURE GUIDE
First clench both fists and hold them in front of your chest (basic
position). While inhaling, stretch the right arm to the right and
point the index finger upward. At the same time, stretch your left
arm to the left. Hold this tension for 6 breaths and then return to
the basic position. Repeat six times on both sides +musthi mudra
DURATION
10-40 min. in sitting posture or while meditating
BENEFITS
INTESTINAL CLEANSING, This mudra develops discipline.
Increases leadership qualities. Increases efficiency and is the
formula to success.
CONTRAINDICATIONS
AFFIRMATION
“ Let go and give up everything that has been used up in my body,
mind, and soul.”
IMAGINATION
In 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. See yourself as
someone who can also forgive yourself and your fellow human
beings; who can toss out old prejudices and other figments of the
mind, and risk having new experiences; and who starts every day
as a new person with fresh vigor. Let this inner concept become
increasingly true in your outer world.

Page 80
 Sun Mudra

POSTURE GUIDE
fold ring finger and press thumb on the 2nd part of ring finger. 1st
part thumb to cover earth & fire. Fire destroys excess earth
element suggested pose for this is padmasan or sitting cross
legged. Even if you are not able to do full crossing of legs, will do
as sometime for very fat persons it is difficult. Later on whenFat
is reduced, try this way. Exhaling more than inhaling. arms &
spine erect. Palms open to sky. Elbows canbe put on sofas or
thighs
DURATION
to start with minimum 15 mts Can increase it to 30 mts.. After
weight comes to normal as per your age & height do it for 5 mts
only in morning & evening to maintain
BENEFITS
WT.REDUCTION, Iincreases heat in the body as sun is the giver
of energy. increase of heat dissolves the fat stored in body cells
improves digestion &reduces obesity due to excess fat all
problems of thyroid gland reduces or eliminated sometime due to
thyroid, menses abnormalities are caused, which reduces.
decreases mental heaviness reduces chlorostral, constipation
helpful in diabetes, TB, ASTHAMA balances body Thyroid point.
CONTRAINDICATIONS
not to be done by weak personsWorks on the principles of burning
fat in body cells. Affected Thyroid causes very lean or fat body as
well as causes obstruction to normal growthof body. This mudra
when done with toxic reducing mudra gives good benefits in a
short timefor weight loss. some loose motions likely – toxic
removalin case of less results simply increase pressure. that is
allbased on correcting imbalances of 5 elements which constitute
the body.
AFFIRMATION
IMAGINATION
Page 81
 Surabhi Mudra

POSTURE GUIDE
Touch left little finger to right ring finger and right little finger to
left ring finger. Touch left index finger to right middle finger and
right index finger to left middle finger.
DURATION
10 min.
BENEFITS
ARTHRITIS, With gayatri japa improves aura and creativity.
Directs energy into joints; gout, rheumatism, arthritis pain Heals
the navel point and heals all urinary diseases and abdomen
diseases. Controls the flow of all glands in balance to the body.
CONTRAINDICATIONS
AFFIRMATION
“I am love. I now choose to love and approve myself. I see others
with love.”
IMAGINATION

Page 82
 Surabhi Cow Mudra

POSTURE GUIDE
Join the little finger and ring finger, then join the middle finger
and index finger together. Leave your thumbs free.
DURATION
Colds
BENEFITS
RHEUMATIC INFLAMMATION INTELLECT, Kamdenu
Cow... Giver of food to the world also denoting wealth.
CONTRAINDICATIONS
AFFIRMATION
Light is filling inside my body with each incoming breath.
Darkness is leaving my body upon each exhalation. My body and
soul are pure. The universe will manifest whatever I am asking for
“Purifying light fills me and burns away everything that oppresses
and hurts me. From the bottom of my heart, I seek cleanliness in
my body, clarity in my mind, and purity in my soul.”
IMAGINATION
At first, mainly concentrate on your exhalation and imagine how
a dark cloud leaves your body each time you exhale. This cloud
contains your spent energy, all the waste substances, and every
pain. Most importantly, it also contains all your negative thoughts
and feelings. After about 20 breaths, also pay attention to your
inhalation, and imagine each time that you are absorbing light,
which makes your entire body shine. Gradually let the cloud that
you exhale become lighter and lighter. In conclusion, let yourself
be filled with the brightest light and surrounded by a cloak of light
that radiates far out into your environment. Offer Naivadya.

Page 83
 Surahi Mudra

POSTURE GUIDE
Sit down comfortably in the Lotus Pose (Padma Asana) or any
other pose that is comfortable for you. Inhale and exhale gently
through the nose. Slowly bring both hands up keeping the elbows
slightly bent. Touch the tip of the index finger of each hand to the
tip of the little finger of the opposite hand. Your palms will face
in opposite directions. Hold this posture for some time. Take
breaks in between if you need them.
DURATION
BENEFITS
COLDS, sharpen the intellect. effective against colds and
respiratory ailments. rheumatic ailments.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 84
 Surya Mudra

POSTURE GUIDE
Curl tip of the ring finger into the base of the thumb and press
thumb on top, extend index, middle and little fingers; rest back of
hands on thighs.
DURATION
To be practiced either both the hands. Not to be done while
walking and moving. Same as prithvi mudra.
BENEFITS
METABOLISM, Activates energy at the solar plexus, stimulates
metabolism, lengthens breath; use when feeling a lack of energy
This mudra generate s a lot of energy compared to that of the sun.
Very effective in cases of headaches and obesity.
CONTRAINDICATIONS
High BP
AFFIRMATION
“I am with peace with my own feelings. I am safe where I am. I
create my own security. I love and approve of myself.”
IMAGINATION

Page 85
 Tse Mudra

POSTURE GUIDE
Place both hands on your thighs. Put the thumb tip onto the root of
your little finger. Slowly encircle your thumbs with the other four
fingers while slowly inhaling through your nose. Hold your breath
and form the sound of OM seven times in your head while hearing
the vibration of the tone in your right ear. 13 Then slowly exhale
while drawing in the abdominal wall; open your hands again and
imagine all your worries, fears, and unhappiness leaving your
body.
DURATION
15 min.
BENEFITS
DEPRESSION, Reduce depression, Restore water element in the
body, Reduce sadness & bad luck
CONTRAINDICATIONS
AFFIRMATION
“I am filled with light, lightness, and divine joy.”
IMAGINATION
In your mind, see yourself sitting close to the sea. Your feet are
gently bathed by the waves. Deeply inhale the refreshing ocean
air, hold your breath for a few seconds, and then slowly exhale.
Now feel a light rain and how the warm water washes away all
your sadness and cares. Then turn your face to the sun and allow
the light and warmth to stream in through the pores of your skin.
Let yourself be comforted and given new confidence and joy.

Page 86
 Udan Mudra

POSTURE GUIDE
Join the tips of forefinger, middle and ring finger with the tip of
thumb, while the little finger is separate. This forms the Udaan
Vaayu Mudra.
DURATION
BENEFITS
ALERTNESS SPEECH, Develops the flow of energy and
Chetna (alertness) in all the parts of body. problems of the chest
and navel area. generates new vitality in his body. natural glow of
the skin; and also overcomes various other skin problems. If the
power of speech has been lost or has become defective, this mudra
will help a lot.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 87
 Ushas Mudra

POSTURE GUIDE
Clasp hands together and rest right thumb over the left thumb.
Hold hands at abdomen. Wake up call
DURATION
10 min.
BENEFITS
CANCER, Release endorphins; use with low immunity or cancer
CONTRAINDICATIONS
Low BP
AFFIRMATION
“I am filled with pleasure and enthusiasm, which allow me to
achieve great things. I enjoy life to the fullest.”
IMAGINATION
In your imagination, see yourself sitting in a good place where you
can enjoy the sunrise. The sun slowly rises, and you let the colors
red, orange, and yellow have their effect on you for a long time.
These colors awaken and improve your mood. Now imagine
yourself as a person who is full of youthful strength and new
impulses, as someone who enjoys life, a person who goes out into
the world with love, and richly blesses it with a sincere smile, good
deeds, and beautiful things.

Page 88
 Uttarabodhi Mudra

POSTURE GUIDE
Clasp hands together and press index fingers together and thumbs
together. Press hands against sternum, thumbs down. Placing this
mudra in front of your heart chakra and the index finger pointing
upwards.
DURATION
15 min.
BENEFITS
ASTHMA, Draws energy into torso and stimulates the thymus
gland; use with cancer and respiratory conditions This mudra
refreshes the system and boosts the energy of the body.
CONTRAINDICATIONS
AFFIRMATION
“My partnership with the powers of the cosmos allows my life to
appear in a new light.”
IMAGINATION
Imagine a line that extends from your pelvis to your heart, your
head, and far beyond your head, losing itself in infinity. Whatever
you now desire—solutions, answers, healing power, clarity, etc.
—comes to you through this line as light from the cosmos. Perhaps
you also wish for something for a fellow human being. Then
conduct this light into your heart and to the respective person from
there.

Page 89
 Vaikhara Mudra

POSTURE GUIDE
Make a fist with thumbs on outside of fingers then cross forearms
over chest with right arm closest to body.
DURATION
10- 20 min.
BENEFITS
FEAR, Sense of protection and courage; use with low self-esteem
or fear
CONTRAINDICATIONS
High BP
AFFIRMATION

IMAGINATION

Page 90
 Vajra Mudra

POSTURE GUIDE
Leaving the index finger open and joining all the other fingers with
the tip of the thumb.
DURATION
20 min.
BENEFITS
CIRCULATION, This mudra increases the circulation in the
body.
CONTRAINDICATIONS
AFFIRMATION
“I enjoy this present day with joy in my heart.”
IMAGINATION
Imagine a fiery, glowing ball in your pelvis. With every inhalation,
the fireball climbs up your spinal column, to your heart, through
the throat, and up into your skull. The ball heats your body and
your vitality; it warms your heart and illuminates your mind.

Page 91
 Vajrapradama Mudra

POSTURE GUIDE
Clasp fingers and open palms toward heart; point thumbs upwards.
Hold a few inches away from the chest.
DURATION
45 min.
BENEFITS
SELF-ESTEEM, Builds confidence, security, opens the heart
very gently; use when frightened or anxious
CONTRAINDICATIONS
AFFIRMATION
“I am a creation of the greatest omnipotence, whose strength and
power lovingly support me at all times.”
IMAGINATION
At the beginning of the meditation, formulate your question or
request in precise and clear terms, either out loud or quietly. Then
give thanks for the directions that are given to you. For the rest of
the meditation, simply be still and direct your attention to your
breathing.

Page 92
 Varada Mudra

POSTURE GUIDE
It is done by joining the entire finger tips with thumb tip.
DURATION
15 min.
BENEFITS
FORGIVENESS,
CONTRAINDICATIONS
AFFIRMATION
“I forgive myself for all the wrong things that I have done and/or
said. I forgive you for all the wrong things that you have ever done
and/or said.”
IMAGINATION
Imagine that you have an object in front of you that belongs to the
person who is involved with your need for forgiveness. With each
exhalation, blow your negative feelings onto and into this object.
In conclusion, put the object in a package and bury it in a place
that has a special meaning for you. You can imagine this or you
can do it as a ritual and actually bury the negativity in the ground.

Page 93
 Varun Mudra

POSTURE GUIDE
Bend the little finger of your right hand until the tip touches the
ball of your right thumb; place the thumb of your right hand on it.
Press the little finger and thumb slightly with your left thumb. At
the same time, your left hand encircles the right hand lightly from
below. right hand on your lap or thigh.
DURATION
5-30 min. For 30 days
BENEFITS
SKIN DISEASE, This is joining the water and fire element
together in this mudra. This mudra is very good for the skin and
gives glow and gloss to the skin. Helps in all skin related diseases.
Controls urine elimination and one remains youthful as old age is
delayed It also helps to purify blood, prevent the sign of aging,
relieve dehydration & stomach infection, release constipation,
activate kidney malfunctioning, relax muscles cramp as well as
prevent gastroenteritis pains & muscle shrinkage. removes mucus
collected in the body due to over stimulation of nerv
AFFIRMATION
“I always have "possibilities"—letting go of something, searching
for a solution, and changing things.”
IMAGINATION
The inner image of flowing, lukewarm water that washes away all
obligations can be very liberating. Letting everything that burdens
you go "down the drain" can give you a wonderful feeling.
Imagine that you are standing under a small waterfall. Let
everything that sticks to how the brown water flows away from
you and enjoy your new cleanness—inner freedom and lightness.
Now think about your tasks for a while. At what point can you
change something? Where can you reduce your workload? Where
can you seek help?
Page 94
 Varuna Mudra

POSTURE GUIDE
Bend the little finger of your right hand until the tip touches the
ball of your right thumb; place the thumb of your right hand on it.
Press the little finger and thumb slightly with your left thumb. At
the same time, your left hand encircles the right hand lightly from
below. Do as needed, or practice three times a day for 45 minutes.
The Varuna Mudra should always be done when too much mucus
or secretion collects in the stomach or lungs.
DURATION
15 min.
BENEFITS
HYDRATION BALANCE, Balances hydration; use with kidney
or urinary issues, bloating or dryness. This mudra removes mucus
collected in the body due to over stimulation of nerves.
Congestion can settle in the frontal sinuses, lungs, and the entire
digestive tract from the stomach to the large intestine. Most
allergic reactions are ultimately mucous congestion triggered by
specific irritating substances. When we catch a cold, we are
usually in a rut in other ways as well. Mucous congestion, no
matter where it occurs in the body, is always related to
overstimulated nerves, inner tensions and unrest, triggered by
overstraining, being pressed for time, being aggravated, or
experiencing fear.
CONTRAINDICATIONS
Low BP
AFFIRMATION
IMAGINATION

Page 95
 Vayu Mudra

POSTURE GUIDE
Fold index finger down to base of thumb and hold it in place with
the thumb. Rest backs of hands on knees.+vajrasan immediately
after food. Neck pain right side-left hand vayu mudra and twist the
wrist. Vice a versa. +cat pose asan
DURATION
45 min. two months
BENEFITS
ARTHRITIS
, Activates the flow of prana in the body; use when fearful,
anxious, for low immunity, or with arthritis. Rheumatism, spastic
paralysis, Parkinson disease, knee pain
+VAYU+VARUN+PRAN FOR BETTER RELIEF.
CONTRAINDICATIONS
AFFIRMATION
“I am calm and serene at any time and in any place.”
IMAGINATION
Imagine that you are standing in a storm. While exhaling, 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
exhalation become slower and calmer again. Now lengthen the
pauses between inhalation and exhalation. The air has a fine
texture as it streams into your lungs; slowly and peacefully it
leaves you again. Let yourself sink into a pleasant state of
relaxation, from which new strength can develop.

Page 96
 Visuddha Mudra

POSTURE GUIDE
Press thumbs onto sides of ring finger at middle joint, extend all
others. Rest hands with palms up
DURATION
5 min.
BENEFITS
SPEECH, Activates and purifies the throat; use for blocked
speech, thyroid imbalance allows for a transmission of knowledge
in a protected way, without being impeded by fear.
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 97
 Vitarka Mudra

POSTURE GUIDE
The right hand points upward, the left downward; both palms are
tuned outward. The thumb and index finger of each hand form a
circle. The right hand is at shoulder level, the left at the level of
the hips. In a variant of this teaching gesture, the left hand rests
palm upward in the lap, and the right hand is raised to shoulder
level with its thumb and index finger forming a circle. In a further
form of this mudra, the index finger and little fingers of both hands
are fully extended, the middle and ring fingers somewhat curved
inward. The left hand points upward, the right downward.
DURATION
BENEFITS
KNOWLEDGE TRANSMISSION,
CONTRAINDICATIONS
AFFIRMATION

IMAGINATION

Page 98
 Vyan Mudra

POSTURE GUIDE
Joining fore part of thumb with the tips of index and middle fingers
keeping the other fingers straight forms the Vyana Mudra.
DURATION
20-30 mins.
BENEFITS
BLOOD CIRCULATION, less sleep, tiredness, worry, anxiety
CONTRAINDICATIONS
High BP
AFFIRMATION
“I am joy of lifeexpressing and receiving.”
IMAGINATION

Page 99
 Yoni Mudra

POSTURE GUIDE
Clasp fingers inside palms, press index fingers together and press
thumbs together. MUDRA for silence in sensory organs (Seal of
the inner source) Assume the seated meditation posture and now
breathe slowly, rhythmically, and deeply. Hold your breath and
close your ears with your thumbs, the eyes with your index fingers,
and the nostrils with your middle fingers. Place the ring fingers on
your lips and the little fingers beneath them to close your mouth.
Take the middle finger from your nose and slowly exhale. Leave
the other fingers where they are. Inhale and then close the nostrils
again. Hold your breath and feel your way into the silence. Take
the middle finger away again and exhale. Repeat a number of
times. Effect: A wonderful silence arises and all the sensory
organs become sensitized. This also achieves a quick and
deliberate disconnection from outer influences.
DURATION
15 min.
BENEFITS
MENOPAUSE, Nourishes female reproductive system; use for
cramps, menopause or other reproductive issues will increase
pulsation of mooladhara chakra to 9000. This is the wish fulfilling
Mudra and this mudra amplifies total energy and distributes
among cells.
CONTRAINDICATIONS
Pregnancy
AFFIRMATION
“I am balanced and peaceful in all changes of cycles and I bless
my body with love.”
IMAGINATION

Page 100
 PART 2

REFERENCE COLLECTION
 CONTENT
MUDRA FOR LIVING 1
MUDRA OF HAPPINESS 1
MUDRA OF LOVE 2
MUDRA OF SUCCESS 3
SEX ENERGY BOOST MUDRA 4
MUDRA FOR SELF-CONFIDENCE 5
MUDRA SET FOR BALANCING ENERGY 7
MUDRAS FOR EMOTIONAL WELL-BEING 9
MUDRA POSTURES 11
POSTURE OF KNOWLEDGE (GYANA MUDRA): 11
GASTRIC CONTROL POSTURE (VAYU VIJAY MUDRA): 11
THE SUN POSTURE (SURYA-MUDRA): 12
VITAL ENERGY POSTURE (MAHAPRANA-MUDRA): 12
THE WATER POSTURE (VARUN MUDRA): 13
THE SOUND POSTURE (APAN-MUDRA): 13
THE HEART POSTURE (APAAN VAYU MUDRA): 14
ENERGY POSTURE (SHIVA-LINGA-MUDRA): 14
GOOD NIGHT MUDRA (PARIVARTAN MUDRA): 15
PRASANNA MUDRA (Hair do Posture): 15
DHENU POSTURE: 16
PANCH-TATTVA MUDRAS 17
1. Vaayu Mudra 17
2. Agni Mudra 18
3. Prithivi Mudra 19
4. Varun Mudra 20
5. Aakash Mudra / Vyom Mudra 21
LING MUDRA/ ANGUSHTHA MUDRA 22
GIRIVAR MUDRA 23
SURBHI MUDRA/ DHENU MUDRA 24
SHANKH MUDRA/CONCH/SHELL MUDRA 25
MEAO MUDRA 26
CHAKRA ENERGY CENTER 27
Location and Meanings 27
MUDRA FOR BALANCING THE CHAKRAS 29
FIRST CHAKRA: MULADHARA 29
SECOND CHAKRA: SWADHISTHANA 30
THIRD CHAKRA: MANIPURA 30
 FOURTH CHAKRA: ANAHATA 31
FIFTH CHAKRA: VISHUDDHA 31
SIXTH CHAKRA: AJNA 32
SEVENTH CHAKRA: 32
ASANAS FOR CHAKRAS 33
ROOT CHAKRA POSTURES 33
SACRAL CHAKRA POSTURES 33
NAVEL TO SOLAR PLEXUS CHAKRA POSTURES 33
HEART CHAKRA POSTURES 33
THROAT CHAKRA POSTURES 33
THIRD EYE AND CROWN CHAKRA POSTURES 33
MUDRA EXERCISES 35
LIMBER-UP AND WARM-UP EXERCISE 35
THE MESSAGE OF SHIVA 35
YOGA MUDRA 36
TWIST IN THE SEATED MEDITATION POSTURE 37
SIDE STRETCH 37
TADAGI MUDRA 38
MAHA MUDRA 38
PASCIMOTTANASANA 39
ARDHA CAKKASANA 39
PASHINI MUDRA 40
VIPARITA KARANI MUDRA 40
KARTARI MUDRA 41
MRIGI MUDRA 43
SHANTI MUDRA 45
ADVANCED MUDRA 47
VAATA KAARAK / VAAYAN MUDRA 47
VAATA NAASHAK MUDRA 48
VAATA + PITTA NAASHAK MUDRA 50
VAATA + KAPHA NAASHAK MUDRA 50
KAPHA KAARAK / PITTA NAASHAK MUDRA 51
PITTA KAARAK / KAPHA NAASHAK MUDRA 53
TRIDOSHA NAASHAK 'SURABHI' MUDRA 55
BETTER BREATHING 57
WHAT A MUDRA CANNOT DO 59
HOW TO CREATE YOUR OWN MUDRA 61
 MUDRA FOR LIVING

MUDRA OF HAPPINESS

It influences the general state of mind and helps achieve a carefree

state and a complete felicity.

1
MUDRA OF LOVE

This mudra activates the energy that creates the feeling of love for
yourself, your parents, children, friends, near and dear, for Him or
Her, for the sun, the moon, all the living things and the universe. Try
to practice this mudra for a while. Soon you will notice that your
relations with other people have become more harmonious and
trustful. You will radiate love energy and according to the law of
attraction, you will get attracted to Him or Her! You need to
remember this, try this and trust yourself and the universe.
Bend the middle and ring fingers of your both hands and press them
to your palms. Your big, index and baby fingers are straight up. Raise
your elbows, concentrate and keep the posture during several minutes.
Visualize that you bathe in the ocean of light and love.
Say this mantra twice:
SAT NAM UAHEI GURU.

2
MUDRA OF SUCCESS

This mudra activates the desire to take actions, to sooner fulfil your
dream. During the practice of this mudra imagine that you have
already achieved your aim. If you accompany this mudra with the
mantra HAR HAR, you will soon notice that the energy of success
goes your way!
Put the index fingers of your both hands together so that the big
fingers are hidden and the palms are directed downwards. For a
second, firmly press the index fingers together. Now turn your hands
upwards. Now your baby fingers are close together. Again turn your
hands so that the index fingers are close together. At the moment
when you change your hands position, you must say
HAR HAR.

3
SEX ENERGY BOOST MUDRA

This mudra keeps the sexual energy in balance and reinforces it

because it cleanses and recreates the organs of reproduction. When
using this mudra, you will soon notice that you have become more
attractive for the opposite as well as for your own sex. The first
gesture, when the right big finger covers the left one, reinforces
sexuality, the second one, when the left big finger covers the right
one, fills you up with sensuality and tenderness.

4
MUDRA FOR SELF-CONFIDENCE

Everyday use of this mudra will change your inner self. You will
become so much self-confident and optimistic, that you will be able
to inspire your friends. Use this mudra before a business meeting or
before taking important decisions.
This mudra corrects the energy of the perceiving centers of the brain
and generates positive energy, removes thoughts and actions that can
harm you.
MANTRA
EK ONG KAR SAT GURU PRASAD
SAT GURU PRASAD EK ONG KAR

Your hands are below your heart area, and the elbows are bent and
put aside. The bent middle, ring and baby fingers are united by the
middle falanges. The index fingers are straight forward and their distal
phalanxes are put together. Big fingers are also put together and their
distal phalanxes touch each other. Big fingers touch the solar plexus.

5
6
 MUDRA SET FOR BALANCING ENERGY
Set of four mudras for balancing energy that are used in a sequence.

Alternately touch the tips of each finger with the tip of your thumb.
Keep each connected for a few seconds or longer and do for a few
minutes total. Do this with both hands simultaneously. This is a
simple way of balancing your energy that you can do almost
anywhere, while sitting, standing, walking, and lying down.
The overall effect is that you get calmer, more relaxed and
concentrated. The separate mudras (hand positions) have the
following effects:
Thumb touches tip of index finger
Opens the Root chakra, and moves more energy to
the legs and lower body. Makes one calmer and
more concentrated.

Thumb touches tip of middle finger

Fosters patience.

Thumb touches tip of ring finger

Energy, stability and self-confidence.

Thumb touches tip of pinky finger

Intuition and feeling.

7
8
 MUDRAS FOR EMOTIONAL WELL-BEING
Acceptance
Acceptance mudra
Calmness
4 mudra
Gyan mudra
Concentration
4 mudra
Gyan mudra
Hakini mudra
Energy
4 mudra
Apan mudra
Pran mudra
Prithvi mudra
Fear
Ahamkara mudra
Grounding
Gyan mudra
Intuition
Bhudy mudra
Patience
Shuni mudra
Self-confidence
Ahamkara mudra
Apan mudra
Stability
4 mudra
Prithvi mudra
Timidity
Ahamkara mudra

9
10
 Mudra Postures

POSTURE OF KNOWLEDGE (GYANA MUDRA):

Method: This mudra is achieved
by joining the tips of the index
fingers with the tips of the thumbs.
Benefits: By practicing this
posture for 5 to 20 minutes for 15
days, it can increase memory,
intellectual power, calming your
anger, and give relief from
headaches and migraines.

GASTRIC CONTROL POSTURE (VAYU VIJAY MUDRA):

Method: This posture is achieved
by bending the index fingerto the
root of the thumb.
Benefits: By practicing this
posture 5 to 15 minutes for 15
days, it can give relief from gastric
trouble, pain in the joints,
paralysis, trembling, diarrhea,
constipation, bad thoughts,
acidity, ulcer and abdominal pain.

11
THE SUN POSTURE (SURYA-MUDRA):
Method: This posture is
consummated by bending the
ring finger and pressing it by the
thumb with light pressure.
Benefits: By practicing this
posture 5 to 15 minutes for 25
days, it reduces obesity, evens the
distributions of fat in the body,
increases brightness on the
forehead, and leads to weight
reduction. It is also helpful in
curing diabetes and liver disorders.

VITAL ENERGY POSTURE (MAHAPRANA-MUDRA):

Method: This Mudra is

achieved by joining the thumb
with the tips of the ring and
little fingers.
Benefits: By practicing this
posture 5 to 15 minutes for 15
days, it gives relief from
disorders of the eye, improves
eyesight, and increases vital
energy and resistance power. It
is helpful in physical ability.

12
THE WATER POSTURE (VARUN MUDRA):
Method: This Mudra is
achieved by joining the tips of
the thumbs and the little fingers.
Benefits: By practicing this
posture 5 to 30 minutes for 30
days, it helps to cure skin
disease, excessive perspiration;
it purifies the blood and
balances its circulation, making
the body flexible.

THE SOUND POSTURE (APAN-MUDRA):

Method: This Mudra is
achieved by pressing the
middle and ring fingers under
the thumb.
Benefits: By practicing this
posture 15 minutes for 7 days,
it helps to cure heart, kidney
and throat problems. It purifies
the body; ailments of the
mouth, eyes, nose and ears are
cured. It gives immediate relief
in controlling drinking habits.

13
THE HEART POSTURE (APAAN VAYU MUDRA):
Method: This Mudra is achieved
by keeping the index finger near
the roots of the thumbs (as in
figure 2) and by pressing the
middle and ring fingers with the
thumbs.
Benefits: By practicing 20
minutes for 10 days, it gives relief
from high blood pressure, heart
trouble, heat emotions and
passions. It is also beneficial in
cases of sudden and massive heart attacks.

ENERGY POSTURE (SHIVA-LINGA-MUDRA):

Method: this Mudra is
achieved by intertwining the
fingers of the two hands while
raising the left thumb. Hands
should be kept close to the
chest.
Benefits: By practicing for 5
minutes for 7 days, it is
beneficial in controlling
coughs, colds, asthma,
paralysis, vibration, sinuses,
and low blood pressure.

14
GOOD NIGHT MUDRA (PARIVARTAN MUDRA):
Method: Lie down on your back.
Clasp your hand tightly,
interlocking the fingers. Then
with the fingers of the left hand
press on the back of the right hand
and vice versa. Repeat 27 times.
Benefits: By practicing for 3
days, this mudra cures insomnia
and can lead to sound sleep and
no bad dreams. The body will rest
easily and comfortably.

PRASANNA MUDRA (Hair do Posture):

Method: Keep hand near the
chest. Rub the nails of the eight
fingers against each other for 5 to
10 minutes for 30 days. The
thumbs should be straight.
Benefits: This slows down hair
loss, with reduction of gray hair
and split ends. It makes hair
lustrous and strong. while
improving disposition.

15
DHENU POSTURE:
Method: Crossing both
hands, join the index
finger to the middle
finger, ring finger to the
little fingers and keep
thumb to the other
thumb. Point the fingers
downward. Close your
eye and concentrate
your conscious mind on
the mudra.
While in this position you will feel your mental problems going in to
the earth through your fingers.
Benefits: By practicing 1 to 5 minutes for 7 days, it is helpful in curing
depression, mental disturbance, despair, dissension and stress.

16
 Panch-tattva Mudras

1. Vaayu Mudra

How & When: One can perform this Mudra in any pose sitting, standing,
lying down or walking. To do, fold the index finger at the base of the thumb
and press the back of second phalange with the thumb. Keep the other three
fingers as straight as possible. One can perform it any time of the day
irrespective of empty or full stomach.

Caution: The only caution is this Mudra works in peaks and valleys. So,
care should be taken to release the Mudra at once after being helped though
it.

Benefits:

a) Releases extra wind form the stomach and the body thereby taking care
of pains and aches as a first aid.
b) Helps in rheumatic pains. Gout, paralysis, Parkinson’s disease, chest
pains etc or any pain the reason for which is excess wind in the system or in
other words is due to imbalance of air element.

17
2. Agni Mudra

How & When: One should practice this Mudra empty stomach by folding
the ring finger at the base of thumb and pressing it with the thumb at the
second phalange. Keep the rest of the three fingers straight and perform it in
sitting position only. Keep it for at least 15 minutes at a stretch and 2-3 times
daily to observe the results. One must discontinue performing this mudra in
case of acidity, heart burn, indigestion.

Caution: One must not perform it full stomach, only perform it empty
stomach.

Benefits:

a) Helps dissolving extra fat of the body by balancing the metabolic rate,
prevents and controls obesity.
b) Burns the excess phlegm.
c) Compensates for sluggish digestion.
d) Helps to increase body strength.
e) Reduces tension
f) Very effective in reducing increased cholesterol levels
g) Provides heat and energy to the body, so excellent to do in winters.
h) Decreases earth element in the body.

18
3. Prithivi Mudra

How & When: Touch the tip of the thumb and the tip of the ring finger
together, keeping the rest of the three fingers straight. Make sure you do not
force the fingers to be straight, only try to keep them so.

Caution: This Mudra is preferably done in the morning, but could be done
any time of the day otherwise and for any duration. This Mudra is required
to be done when one feels lack of energy, enthusiasm and motivation in life.
All seems dull and lifeless. One may perform this Mudra with both the hands
by sitting in Sukhasan or Padmasan, and keeping the back of the palms on
the knee, keeping the elbows straight.

Benefits:

a) Helps boost the blood circulation in the body.

b) Increases tolerance and patience.
c) Helps in meditation.
d) Since this Mudra is an association of the earth element with the powerful
Sun, it brings solidity to the body.
e) It also helps the person to gain weight in case of weak and lean bodies.
f) Helps to restore the balance of the body, when required i.e. restore body
equilibrium.
g) It wards off the weakness, fatigue, dullness and invokes prana in the body.
h) It also brings and adds to the aura or the halo and also brightness to it.
i) It also activates the thinking power and helps to broaden the orthodox/
conservative thinking pattern.
j) It compensates the lack of “Rajasic Gunas”.

19
4. Varun Mudra

How & When: One may perform this Mudra any time of the day by joining
the little finger tip with the tip of the thumb, keeping the rest of the three
fingers straight. One may perform this Mudra in sitting, lying down or
standing pose. Though, the best pose is still the sitting cross legged pose.

Caution: Make sure you do not press the tip of the little finger near the nail
as it causes dehydration rather than moisturizing the system.

Benefits:

a) As the name suggests, this Mudra is an association of water element with

the fire, Varun is the name of Water God “The Indra”, so it balances the
water element in the body.
b) Since it moisturizes the body, it is also a thirst quenching Mudra which
activates the salivary glands ooze out saliva.
c) It is a Mudra for relieving dehydration and stomach infection.
d) It activates the kidney malfunctioning and promotes urination.
e) It activates the fluid circulation in the body.
f) It is excellent for skin disorders, wrinkles, skin infections, skin dryness
etc.
g) It purifies the blood and takes care of many blood disorders.
h) It brings lots of lustier and glows to the body and especially face.
i) It compensates for the shortage of water in body.
j) Helps release constipation.

20
5. Aakash Mudra / Vyom Mudra

How & When: Join the tip of the middle finger with the tip of the thumb,
keeping the rest of the three fingers straight. One may perform this Mudra
anytime of the day for any duration. The best time for practicing this Mudra
is either morning time by sitting in Sukhasan or Padmasan. One must try to
keep this Mudra intact for 45 minutes, though one may start with a shorter
time period as per convenience and capacity.

Benefits:

a) As the name suggests this Mudra is a combination of ether element with

the sun and thus come the powers to any ailment pertaining to sound. It is
excellent to increase the sensitivity to hear sounds. Thus for those hard of
hearing it is a boon in combination with Shoonya Mudra.
b) This Mudra activates the calcium and phosphorus absorption form the
diet and also their formation, which makes it a very good Mudra which those
having weakness of bone like osteoporosis.
c) Due to its inherent quality to release tensions, keeping the mind calm and
serene it is also used during meditation, to calm the mind.
d) This Mudra is very successful in taking care of the “lockjaw” experienced
at times during yawning or during mental tension or over exertion.
e) Practicing this Mudra regularly calms and clarifies the thought process.

21
LING MUDRA/ ANGUSHTHA MUDRA

How & When: Perform this Mudra by interlocking the fingers of both the
hands in such way so that the little finger of the left hand is the down most
and the right hand thumb stands straight up, envelope the right hand thumb
with the left hand index finger and thumb to join the tips at the back of the
right hand palm. Hold the palms together tightly. One should perform this
Mudra by keeping the back straight either in Padmasan or Sukhasan. Hold
the hands in front of the chest with hands exerting a little pressure against
each other. One may perform this Mudra as a therapy daily for time duration
one feels comfortable. One should not perform it full stomach.

Caution: One must discontinue the Mudra in case of dizziness, uneasiness

or nausea. People with acidity must observe the reaction and if feels more
heart burning, they should discontinue doing it. One must not practice this
Mudra any longer after you get the result you are seeking.

Benefits:
a) It is an excellent Mudra to break the phlegm and relieve a person of
frequent coughs and colds. It also works great when the temperature
suddenly falls down and one shivers of cold. Practicing this Mudra will
generate heat in the body and will provide the necessary warmth.
c) It also relieves the bronchial spasms and calms down the breath. It is also
fruitful if practiced by person suffering from bronchitis, lung cancer or
asthma.
e) It activates the digestive fire by activating the AGNI which in turn boosts
the metabolic rate of the body in case of sluggish digestion.
f) It also helps in case of low blood pressure and mild paralytic attack,
sinusitis etc.
22
GIRIVAR MUDRA

How & When: Perform this Mudra by raising the little finger up and
straight while folding the rest of the three fingers and pressing them with the
thumb. On may perform it any time of the day in nay body position like
sitting, standing. Lying down etc One may practice it for 5-10 minutes.

Benefits:

a) It helps in relieving the urine retention.

b) It allows the easy passing of the urine.
c) It also helps on the purification of body of the toxic fluids.

23
SURBHI MUDRA/ DHENU MUDRA

How & When: Face both hands to each other and join the finger tips
together, leaving the thumbs free as few inches apart. Now join the index
finger of the right hand with the middle finger of the left hand and similarly
index finger of the left hand with the middle finger of the right hand. Now
join the ring finger of the left hand to the little finger of the right hand and
vice a versa. When one points the fingers down in such a Mudra it looks like
the udders of a cow and so is the name. One can perform this Mudra anytime
of the day avoiding just after the meals. One must perform this Mudra at
least for 5 minutes to start benefiting out of it and slowly increase the
duration form 5 minutes to 45 minutes. One must perform this Mudra and
its variations in Sukhasan, Vajrasana or Utkatasana.

Benefits:

a) Navel center becomes healthy. It activates and strengthens the Manipur

Chakra or the Solar Plexus and thus strengthens the digestive system.
b) Helps in yoga practice by releasing the impurities of the mind and
rendering calmness.
c) Pacifies urinary diseases and activates the excretory system by improving
the circulation of fluids and their filtration process.
d) Makes body healthy and strong by balancing the Panch Tattvas i.e. Fire,
Air, Water, Earth and Ether.
e) Cures abdomen-related diseases like Gas, Flatulence, and Acidity etc.
f) Strikes balance in flows of gland system thereby creating Hormonal
balance.

24
SHANKH MUDRA/CONCH/SHELL MUDRA

How & When: To perform this Mudra fist the thumb of the left hand by
keeping it at the centre of the palm of the right hand with the fingers and
then join the thumb of the right hand with the remaining fingers of the left
hand at the tips. Thus it forms the shape of a conch or “shankha”. This Mudra
can be performed any time of the day except after the meals. One can
perform this Mudra in Sukhasan or Vajrasana and should perform for at least
10 minutes at a stretch to gain the benefit out of it. Slowly increase the time
limit to 45 minutes. One can also perform it in 3 sittings of 15 minutes each.

Precautions:
If during the practice of this Mudra one starts getting weaker or fatter day
by day then one must avoid its practice as this Mudra affect the thyroid
glands and due to unreasonable practice of this Mudra may hypo or hyper
activate the thyroid glands.
Benefits:

a) Removes speech disorders like stammering and stuttering. Gives

sweetness to voice and renders it an attractive quality.
b) Disorders related to tonsil and throat gets removed. It also balances the
thyroid gland thereby bringing hormonal balance.
c) It keeps navel center in order, making person healthy and thus affect to
keep the nervous system healthy and active.
d) Alleviates abdomen disorders. Improves the digestive system.

25
MEAO MUDRA

How & When: To perform this Mudra make a fist with both the hands,
fingers really digging into the center of the palm. Now open up the index,
little finger and the thumb, keeping them reasonably straight. Rest the hands
on the knee facing up by keeping the elbow straight. One must perform this
Mudra in Sukhasan or Padmasan. One can also sit on the chair in case of
uneasiness or discomfort. One should perform this Mudra daily at regular
basis for at least 30 minutes. One may choose to complete this time period
in 3 sittings of 10 minutes each. But preferably reach the phase where you
ma practice it uninterrupted for 30 minutes.

Benefits:

The basic benefit of this Mudra is to bring a balance of high and low blood
pressure i.e. to maintain an optimum blood pressure.

26
 Chakra Energy Center
Location and Meanings

27
28
 Mudra for Balancing the Chakras
Mudras are gestures that act as an energetic seal, allowing us to attune
to specific vibrations in the Universe. The following mudra sequence
brings balance to the Chakra system. It is a 15 minute practice,
approximately two minutes per mudra with a small pause inbetween.
This is a condensed version of one of our daily practices, which has
3-5 mudras for each chakra, as well as chanting and chakra
visualization.
Find a steady, comfortable seated position with a straight spine and
eyes gently closed. Become present to feelings and sensations
throughout the practice. Hold each mudra 5-10 natural breaths. While
holding the mudra, repeat to yourself the affirmation given for that
mudra.
Begin with the palms together in front of the heart in Anjali Mudra.
After five breaths, chant the mantra OM to begin your practice.

FIRST CHAKRA: MULADHARA

Focus of Attention: Base of the body,
perineum.
Affirmation: I am always safe,
grounded and protected at the very core
of my Being.
Bhu Mudra: Gesture of Mother Earth.
Place the fingertips of your right index
and middle fingers on the floor,
pressing them gently against the Earth,
while the other fingers can naturally
curl into the palm of the hand, to be
held in place by the thumb. The palm
of the left hand rests on the top of the
left knee.

29
SECOND CHAKRA: SWADHISTHANA

Focus of Attention: Four fingers

below the navel.
Affirmation: I flow with the
rhythms of life, totally open to the
goodness around me.
Yoni Mudra: Gesture of the
Womb. Interlace the fingers
inward in front of the lower
abdomen. Extend the index
fingers, placing the fingertips
together. Do the same with the
thumbs.

THIRD CHAKRA: MANIPURA

Focus of Attention: Solar Plexus

Affirmation: I align my personal
energies and find my place in the
world.
Matangi Mudra: Gesture of the
Goddess of Transformation. Interlace
the fingers in front of the solar plexus.
Extend the middle fingers, pressing
them together.

30
FOURTH CHAKRA: ANAHATA
Focus of Attention: Energetic
heart at the center of the chest,
slightly to the right.
Affirmation: I expand the
boundaries of my heart to
accept myself, others, and the
world as they are.
Padma Mudra: Gesture of the
lotus flower. Place the palms of
the hands together in front of
the heart. Keep the base of the
palms together, with the
thumbs and the little fingers
joined, while spreading the other fingers wide, like an unfolding
flower.

FIFTH CHAKRA: VISHUDDHA

Focus of Attention: Throat
Affirmation: I am totally purified
in my inner truth and ready to
recognize and share my vocation
with others.
Shunya Mudra: Gesture of the
Void. Rest the back of the hands
on the top of the knees. Press the
tips of the middle fingers into the
palms of the hands at the root of
the thumbs. Secure the middle
fingers with the thumbs.

31
SIXTH CHAKRA: AJNA
Focus of Attention: Point between the eyebrows.
Affirmation: I surrender to each opportunity that life
gives me as a gift for clarifying my vision and inner
truth.
Jnana Mudra: Gesture of knowledge. Rest the back of
the hands on the top of the knees. Place the tips of the
thumbs and index fingers together, extending the other
fingers.

SEVENTH CHAKRA:
SAHASRARA
(All Chakras included)
Focus of Attention: The
Crown. On the
inhalation, draw breath
from the base of the body
all the way to the crown
of the head. On the
exhalation, from the
crown of the head all the
way down to the base of
the body.
Affirmation: So Ham, I am...... Brahman, Unity of Consciousness.....
already always present.
Hakina Mudra: Gesture of wholeness, completeness. Place the tips
of all the fingers together with space between the fingers. Hands in
front of the solar plexus.

32
 Asanas for Chakras
ROOT CHAKRA POSTURES
• Kegel
• Wheel
• Locust
• Head to Knee
• Relaxation
SACRAL CHAKRA POSTURES
• Cobra
• Triangle
• Twist
• Leg Lifts
• Crocodile Variation
NAVEL TO SOLAR PLEXUS CHAKRA POSTURES
• Cobra
• Bow
• Abs Strengthener
• Leg Lifts
• Crocodile Variation
HEART CHAKRA POSTURES
• Camel
• Cobra
• Fish
• Sukh-Purvak
THROAT CHAKRA POSTURES
• Fish
• Plough (together with Shoulder Stand, next)
• Shoulder Stand
THIRD EYE AND CROWN CHAKRA POSTURES
• Fish
• Yoga Mudra
• Shoulder Stand
• Sukh-Purvak
• Meditation
• Chanting
33
34
 MUDRA EXERCISES
LIMBER-UP AND WARM-UP EXERCISE
• Form the hands into Atmanjali.
• At first, remain calm, standing for several breaths, while you
collect yourself in the heart center.
• Inhale: Stretch your arms upward.
• Exhale: Bring your hands back to your chest, bend your
knees and squat down.
• Inhale: Come back up, and stretch your arms upward.
• Exhale.
• Repeat a number of times.
Affirmation:
I connect myself with the powers of Heaven and arth.

Effect:
Calms and collects the mind; warms up the body.

THE MESSAGE OF SHIVA

• Stand on the right leg; bend the left leg.
• Form your right hand into the gesture to turn away fear and
form the gesture of mercy with the left hand.
• Remain in this position for 10 breaths.
• Change the leg position and remain in this pose for another
ten breaths.

Affirmation
I feel protected and supported by the heavenly
powers and show myself as having goodwill and
mercy toward every fellow being.

Effect
Strengthens inner stability and self-assurance. Gives us the courage to
show the goodness of our hearts.

35
YOGA MUDRA
(Seal of unity)
• So 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.
• Sit with your legs crossed, hands on your back,
with one hand encircling the other.
• Inhale: The consciousness travels from the root
chakra to the forehead chakra.
• Hold breath: Keep concentrating on the
forehead chakra for several seconds.
• Exhale: Bend forward and direct your
consciousness from the forehead chakra back down
to your root chakra.
• Hold breath: Keep concentrating on the root chakra for several seconds.
• Inhale: Sit up straight and direct the consciousness from the root chakra to the
forehead chakra again.
• Exhale.
• Repeat 6 times until it becomes a flowing movement.
• Now cross your legs the other way, encircle the other hand, and repeat the whole
exercise again 6 times.

Affirmation
With thanks and praise, I accept what the universe has
waiting for me.

Effect
This mudra "massages" the lower abdominal organs, which are responsible
for numerous complaints, such as digestive disorders, constipation,
menstrual complaints, and bladder problems. The individual vertebra are
separated from each other, whereby the spinal nerves that emerge from the
vertebra are gently stretched and stimulated. These nerves connect the
entire body with the brain so this vitalization has an effect on overall
health. The solar plexus chakra, which is considered one of the most
important sources of energy, is stimulated to a special degree. The Yoga
Mudra also helps reduce pent-up aggravation and tension, giving a person
inner repose and peace. It makes the nadis, the subtle energy channels,
permeable so that the elemental force from the root chakra can rise upward.

36
TWIST IN THE SEATED MEDITATION POSTURE
• Place left hand on right knee, and stretch your
right arm to the back.
• Inhale and turn to the right while doing so.
• Press your right shoulder as far as possible to
the back and look over your shoulder.
• Remain in the twist for 15 breaths.
• Exhale and return to the middle while doing so.
• Raise your arms upward, stretch vigorously,
and twist to the other side. The upward twist at
the conclusion is very important.
• Change your leg position, twist to both sides
again, and then stretch upward through the
middle a number of times.

Affirmation
In the form of a spiral, my path leads to the divine goal
where joy and peace rule.

Effect:
This massages the ganglia and organs; it strengthens the nervous system,
liver, spleen, pancreas, and gallbladder; it stimulates the metabolism in the
vertebra; and it stretches and squeezes the ligaments and muscles along the
spinal column.

SIDE STRETCH
• Assume the seated meditation posture.
• Prop up one hand on each side.
• Inhale: Lift your right arm and stretch
vigorously upward.
• Hold breath: Pull your arm to the left.
• Exhale: Lower arm to side and prop up your
hand again.
• Repeat six times; then practice on the other
side. Change your leg position, then bend again
on both sides.
Affirmation
I open myself to what is beautiful and good and
everything that I need for my spiritual journey.
Effect:
Supports effect of the previous exercise.

37
TADAGI MUDRA
Pond seal
• Assume an upright seated posture with legs
extended; place your fingers on your toes, and
draw in your chin somewhat.
• Inhale: Arch the abdominal wall outward as far
as possible.
• Hold your breath for a few seconds, and then
concentrate on the solar plexus chakra. Slowly
exhale and relax your entire body.
• Inhale and exhale in a relaxed way one more
time, then repeat the entire exercise ten times.

Affirmation
With a fiery torch, I encounter the challenges of life.
Effect:
An excellent exercise for all the organs, especially for the stomach, lungs,
and intestines.

MAHA MUDRA
(Large seal)
• Sit with spread and extended legs.
Place your left foot on your right thigh and
then touch your fingers to your toes or leg.
Draw your chin in vigorously and keep your
back straight (don't stoop).
• Now do the Maha Bandha (see page
171) three times. And then remain in this
position for 20 more breaths.
• In conclusion, bend your leg, hug it,
and relax. Place your forehead on the knee
and rest for 10 breaths.
• Straighten up again, change your leg position, and practice on the other side.

Affirmation
My inner powers develop and fulfill me.

Effect:
This mudra causes the most important energy channels to flow better, and
it stimulates the organs of the abdomen and pelvis.

38
PASCIMOTTANASANA
(Back stretch)
• Remain completely relaxed in the forward bend
for a number of breaths. Let your upper body
be supported by your legs, and allow your head
to hang down in a relaxed way.

Affirmation
I feel myself wonderfully supported by the powers of
good.

Effect:
The blood circulation in the pelvis is intensified; repose, relaxation, and a
sense of being centered arise. This is the position of self-communion.

ARDHA CAKKASANA
(Bridge)
• Lay on your back with feet propped up
at hip's width.
• Inhale: Raise the buttocks and the
back.
• Hold breath: Vigorously contract the
anal sphincter and tense the
musculature of the pelvic floor
(Ashwini Mudra).
• Exhale and once again let go of the tension.
• Repeat a number of times and then lower your back while exhaling.

Affirmation
My heart's bridge leads from time into eternity.

Effect:
Strengthens and firms the outer and inner muscles in area of anus and entire
pelvic floor. Prevents atony (slackness) of outer anal sphincter, from which
many older people suffer.

39
PASHINI MUDRA
(Noose seal: simplified form)
• Draw 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 10 breaths and then remain in
the fetus position (b) for a few seconds.

Affirmation
Repose and peace fill me completely.

Effect:
Calms the nerves and regulates the thyroid gland.

VIPARITA KARANI MUDRA

(Half-candle)
• Lie in a supine position, with your legs propped up at
hip's distance.
• Inhale: Bring knees to chest and then bring your legs
into the vertical position. Support the pelvis with your
hands.
• During the first breath, concentrate on the solar plexus
chakra; during the second, on the heart chakra; during the
third, on the throat chakra; during the fourth, on the solar
plexus chakra again, and so on.
• Hold the position for 12 to 36 breaths.
• Exhale: Bend knees and bring to forehead; then
carefully and slowly return to the floor so you are lying on
your back.

Affirmation
In my depths lives the Highest.

Effect:
Improves blood circulation in the entire body and has a cleansing effect on
the lungs, bladder, and intestines.

40
KARTARI MUDRA
(Resting position)
• Lie in a supine position;
place your hands next to
your body or on your
abdomen, with the right
hand on top of the left.
• Now inhale deeply and
arch the abdominal
wall. As soon as the abdomen is full, slide your hands to your ribs and expand
this region. When your ribs are spread as much as possible, slide your hands to
the collarbone and raise the area above the chest.
• Slowly exhale and repeat the process a number of times. With each exhalation,
let yourself become heavier and heavier. Release your weight to the supporting
floor. While inhaling, let yourself be filled with lightness and light; while
exhaling, let go of everything heavy and dark within you. At the close, you are
full of light, freedom, peace, and joy.

Effect:
Improves and deepens breathing, regenerates the autonomic nervous
system (organ activity), and relaxes the entire body.

41
42
 MRIGI MUDRA

The deer seal (mrigi mudra) is one pose from a series of unique yogic
breathing techniques. This traditional practice of yogic breathing is
also known as pranayama. Deer seal (mrigi mudra), along with other
breathing techniques such as Ujjayi and Kapalbhati, is widely
renowned for its exceptional health benefits for the mind and body.
The deer seal (mrigi mudra) can be performed individually at any time
during the day, or as a part of your yoga workout session. Practicing
the deer seal (mrigi mudra) before starting your yoga routine will help
you achieve greater mental clarity and focus. The mrigri mudra can
also be used as one of the hand mudras for headache alleviation.
Step By Step Instructions
Choose a quiet, peaceful spot to practice the deer seal (mrigi mudra)
yogic breathing technique!
1. Mastering this hand mudra for headache alleviation and
greater mental calm will take some time and practice. The benefits,
however, are worth the effort.
2. Use your right hand to make a ‘claw’ formation with your
fingers. Lower your index finger and middle finger to the middle of
the palm,
3. The deer seal (mrigi mudra) uses an alternate breathing
technique in which air is breathed in through one nostril and exhaled
through the other.

43
4. Hold your thumb against your right nostril as you inhale
through the left nostril.
5. Then use your thumb and ring finger to hold both nostrils shut
momentarily. The thumb should be closing the right nostril while the
ring finger should be pinching the left nostril.
6. Lift your thumb and allow the air to escape through your right
nostril.
7. Repeat this entire sequence twice, once using the right nostril
in step 4, and once using the left nostril in step 4.
8. Repeat this set of three inhalations two or three times at least.
Health Benefits
What can the deer seal (mrigi mudra) do for you in terms of health
benefits? Let’s find out!
1. Relieves stress and anxiety.
2. Calms and soothes the mind and body.
3. Improves antioxidant levels.
4. Enhances the body’s natural immune function.
5. One of the hand mudras for headache alleviation.
Things to Remember!
While performing the deer seal (mrigi mudra), try to keep your mind
from wandering. Focus on your breathing and the connection between
your mind and body to glean the most benefits from the deer seal
(mrigi mudra) yogic breathing technique.

44
 SHANTI MUDRA

Shanti Mudra for Peace. We might see the word “peace” on multiple
holiday cards, but how often do we take a moment to really connect
to that wish? Practice this moving mudra and make it your wish for
peace during the season of light.
• Close your eyes and place your hands on your navel, taking 5 deep
breaths.
• Keep your eyes closed, and move your hands to your heart center
for 5 breaths.
• Bring the palms together at the third eye (spot between the brows),
applying gentle pressure for 5 breaths.
• Take the arms overhead, palms together, and open your eyes as you
look up to your hands for 5 breaths.
• Repeat this sequence 3-5 times. Increase the number of breaths, if
you like.

45
46
 Advanced Mudra

VAATA KAARAK / VAAYAN MUDRA

Also called Vaata or Vaayan mudra,
this mudra increases the Vaata humor
within the body.
Method: This mudra is formed by
joining together the tips of the thumb,
the index finger and the middle finger.
Effects: The Vaata humor controls
the nervous system which, in turn, is
responsible for various bodily movements: external as well as
internal. Practice of Vaata-kaarak mudra increases the Vaata humor
within the body, thereby boosting the nerve force and the vital power.
In other words, this is an excellent mudra for people having a Vaata
deficiency. In fact, such people can practise this mudra even as a
preventive i.e., to avert illness. However, this mudra should be done
in moderation by people who have Vaata excess (Vaata dosha or
Vaata constitution).
Benefits:
• Nervous exhaustion, nervous breakdown
• Lack of initiave/enthusiasm, slowness of thoughts/perception
• Lethargy, laziness, general debility
• Drowsiness, excessive sleep
• Intolerance of heat; sunstroke
• Excessive sweating; Excessive thirst
• Frequent, profuse urination; Loss of appetite
• Fatness
• Loose motions; Menorrhagia
• Greasy skin, hair
• Disorders caused by a deficiency of air element within the
body (see Vaayu-vardhak mudra).

47
Duration: 30 to 45 minutes every day, either at one stretch or in 3
parts (i.e., 10 to 15 minutes, thrice a day).
Ideal time: Though Vaata-kaarak mudra can be performed at anytime
of the day.
Precaution: People with a pronounced Vaata constitution should
perform this mudra in moderation, if at all.
Some variations of Vaata-kaarak mudra
Note: A person
desirous of
enhancing or
boosting the
effects of Vaata-
kaarak mudra can
combine it with Kapha-naashak mudra Given below are some
variations of Vaata-kaarak mudra which, apart from giving .the
benefits already mentioned, bestows some additional gains.
(a) Udaan mudra This mudra benefits the vocal cords (voice), the
respiratory system and the thyroid-parathyroid glands.
(b) Vyaan mudra This mudra is useful for ailments of the heart and
the blood-circulatory system.

VAATA NAASHAK MUDRA

The Vaata-naashak mudra brings
about a reduction of the Vaata humor
within the body.
Method: This mudra is formed by
first placing the tips of the index and
the middle fingers on the base of the
thumb and then bringing gentle
pressure of the thumb upon these
fingers. Effects: Practice of Vaata-
naashak mudra pacifies the aggravated Vaata humor.
48
It is, therefore, an excellent mudra for people with a pronounced
Vaata constitution (Vaata dosha). In fact, they can regularly perform
this mudra even to avoid illness. However, people who already have
a deficiency of Vaata (e.g., people suffering from paralysis) should
practise this mudra in moderation, if at all.
Benefits:
• Chronic/easy fatigue
• Lack of stamina/endurance
• Indecisiveness, impatience, timidity, inexplicable fear, etc.
• Poor memory, forgetfulness
• Sleeplessness
• Underweight, emaciation, inexplicable weight-loss
• All painful conditions e.g., headache, earache, toothache,
throat pain, chest/abdominal pain, backache, heel-pain, joint-
pain, etc.
• Numbness in body-parts; Tremors, shivering
• Unsteady gait (walk), Parkinsonism, giddiness, vertigo
• Creaking joints, Osteo-Arthritis
• Cold, dry, cracked skin, nails, hair; Irregular, scanty, painful
menses
• Hoarseness of voice, stammering; Constipation, flatulence
• Scanty urination (oliguria)
• Disorders caused by an excess of air element within the body
(see Vaayu-shaamak mudra).
Duration: 30 to 45 minutes every day, either at one stretch or in three
parts (i.e., for10 to 15 minutes, thrice a day).
Ideal time: Though Vaata-naashak mudra can be performed at any
time of the day.
Note: A person desirous of enhancing or boosting the effects of
Vaata-naashak mudra with kapha-kaarak mudra.

49
VAATA + PITTA NAASHAK MUDRA
This mudra helps to overcome any
ailment of a person having a Vaata +
Pitta mix constitution.
Method: This mudra is formed by (1)
placing the index finger on the base of
the thumb and (2) joining together the
tips of the thumb and the ring finger.
Duration: 30 to 45 minutes every day,
either at one stretch or in three parts
(i.e., for 10 to 15 minutes, thrice a day).
Precaution: People with a pronounced kapha constitution should
practice this mudra in moderation, if at all.

VAATA + KAPHA NAASHAK MUDRA

This mudra helps to overcome any
ailment of a person having a Vaata +
Kapha mix constitution.
Method: This mudra is formed by
applying the tips of the index and the
ring fingers to the base of the thumb.
Duration: 30 to 45 minutes every day,
either at one stretch or in three parts
(i.e., for 15 minutes, thrice a day).
Precaution: People with a pronounced Pitta constitution should
practice this mudra in moderation, if at all.

50
KAPHA KAARAK / PITTA NAASHAK MUDRA
Popularly known as Praan mudra, this
mudra increases the Kapha humor but
decreases the Pitta humor within the
body.
Method: This mudra is formed by
joining together the tips of the thumb,
the ring finger and the little Finger.
Effects: This mudra brings about an
increase of Kappa humor within the body. Kapha humor is associated
with vitality, strength and immunity. Practice of Praan mudra
increases these qualities. This mudra also reduces Pitta humor, which
is associated with bodily heat and metabolism. Thus, this mudra is
excellent for people who have an excess of Pitta or a deficiency of
kapha in their bodies. They can perform this mudra even to avert
illness. On the other hand, people with a kapha-excess or Pitta-
deficiency should perform this mudra in moderation, if at all.
Benefits:
• Chronic fatigue, general debility, low endurance
• Impaired immunity (tendency to contract infectious diseases)
• Mental tension, anger, irritability, jealousness, pride,
impatience, chronic sense of time-urgency
• Forgetfulness
• Intolerance of heat, stress and noise; ailments which get worse
in summer
• Hyperthyroidism (weight-loss despite having good appetite)
• Inflammatory disorders (diseases ending with 'itis')
• Sleeplessness; light/disturbed sleep
• High blood pressure, athero-sclerosis (hardening and
narrowing of arteries)
• Burning in the mouth, throat, stomach; apthous ulcers, acidity,
ulcerative colitis
• Loose, bloody stools; dysentery
• Scanty, burning urination
51
 • Excessive, foul-smelling perspiration
• Excessive, painful menses
• Red-hot joints; Rheumatoid Arthritis; instability of joints
• Burning, red, dry yes; Cataract
• Dry, red, hot, ageing, skin; skin-rashes;urticaria, leprosy
• Dry, sparse, grey hair
• Jaundice
• Premature ageing
• Disorders caused by a deficiency of earth and water elements
within the body [see Prithvi-vardhak and Jal-vardhak (varun)
mudras.
Duration: Weak, debilitated, immunity-compromised people should
practice this mudra for a minimum of 45 minutes every day, either at
one stretch or in three parts (i.e., for 15 minutes, thrice a day).
Ideal time: Though this mudra can be performed anytime.
Precaution: People who are overweight or who have a pronounced
kappa constitution should perform this mudra in moderation, if at all.
Note: A person desirous of boosting or enhancing the effects of
Kapha-kaarak (Pitta-naashak) mudra should combine it with Vaata-
naashak mudra.overcome any ailment of a person having a Pitta +
Kapha mix constitution.
Method: This mudra is formed by (1) joining together the tips of the
thumb and the ring finger and (2) applying the tip of the little finger
to the base of the thumb.
Duration: 30 to 45 minutes every day, either at one stretch or in three
parts (i.e., for 10 to 15 minutes, thrice a day). Precaution: People with
a pronounced Vaata constitution should practice this mudra in
moderation, if at all.
Precaution: People with a pronounced Vaata constitution should
practise this mudra in moderation, if at all

52
PITTA KAARAK / KAPHA NAASHAK MUDRA
Note: A person desirous of enhancing
or boosting the effects of Vaata-
naashak mudra can combine it with
Kapha-kaarak mudra The Pitta-kaarak
mudra brings about an increase in the
Pitta humor within the body. At the
same time, it effects a reduction in the
Kapha humor within the body. It can,
therefore, also be called kapha-
naashak mudra.
Method: This mudra is formed by first placing the ring and the little
fingers on the base of the thumb and then bringing gentle pressure of
the thumb upon these fingers.
Effects: This mudra increases the Pitta humor but decreases the
Kapha humor within the body. Pitta is concerned with the bodily heat
(digestion/metabolism) and the circulatory system. These entities are
stimulated and reinforced by this mudra. This is an excellent mudra
for people having a kapha-excess or a Pitta-deficiency in their bodies.
They can regularly perform this mudra even to prevent illness.
However, people who have an excess of Pitta (heat) in their bodies
should practise it in moderation, if at all.
Benefits:
• Lack of enthusiasm, initiative,
• Slowness of perception,
activities,
• Low self-esteem,
• All problems which is worse
in winter (intolerance of cold)
• Coldness of skin, hands,
feet,oily, greasy skin or hair
• Absent or scanty perspiration
• Loss of appetite,
• Indigestion, slow digestion,
53
 • Thirstlessness
• Obesity, easy Weight-gain,
• Underactivity of the thyroid (hypothyroidism)
• Oligomenorrhoea (scanty menses)
• Excessive mucous in the respiratory/digestive i tracts causing
colds, wet cough, sticky stools, etc.
• Eye ailments like watering, stickiness, etc.
• Disorders caused by an excess of earth and water elements
within the body [see Prithvi-shaamak (Surya) and Jal-shaamak
mudras].
Duration: 30 to 45 minutes every day, either at one stretch, or in 3
parts (i: e., for 10 to 15 minutes, thrice a day).
Ideal time: Though Pitta-kaarak mudra can be performed at any time
of the day.
Precaution: A person having a pronounced Pitta constitution should
perform this mudra in moderation, if at all.
Note: A person desirous of enhancing or boosting the effects of
Boosting the Effects of Pitta Kaarak Mudra can combine it with Vaata
naashak mudra.

54
TRIDOSHA NAASHAK 'SURABHI' MUDRA
Also known as the Kaamadhenu
mudra, this mudra balances and co-
ordinates the five elements and the
three humors of the body. While the
effects of this mudra are similar to
those of the Samaan mudra, it is
much more difficult to perform.
Surabhi means a cow. In fact,
Kaamadhenu is a mythological,
heavenly cow which is believed to
fulfill all wishes. By regularly performing this mudra, the practitioner
can succeed in realizing all his dreams and fulfilling all his wishes !
Method: This mudra is formed by joining (1) the tip of ring finger of
each hand to the tip of little finger of the other and (2) the tip of index
finger of each hand to the tip of middle finger of the other. The two
thumbs lie side by side, touching each other. This forms a figure that
resembles the four udders of a cow.
Duration: 30 to 45 minutes every day, either at one stretch or in three
parts (i.e., for 10 to 15 minutes, thrice a day). Precaution: None

55
TRIDOSHA NAASHAK 'SAMAAN' MUDRA

At times also called the Mukul

mudra or the Sukri mudra, this
mudra balances and co-ordinates the
five elements and the three humors of
the body. Therefore, this mudra is
useful for a person, whose all three
humors have become deranged.
Theoretically, this mudra can be used
to overcome any disorder. More
importantly, however, it can be used
to prevent illness.
Method: This mudra is formed by joining together the tips of the
thumb and all four fingers.
Duration: 30 to 45 minutes every day, either at one stretch or in three
parts (i.e., for 10 to 15 minutes, thrice a day).
Precaution: While performing this mudra, the fingertips can be
directed at (or touched to) the diseased part of the body.

56
 BETTER BREATHING
Some mudras can help to correct breathing difficulties and enrich the natural
oscillations within each lobe of the lungs. Dr Ananda Balayogi Bhavanani
teaches Vibhaga Pranayama (Lobular breathing), a sequence of lower chest
breathing, mid-chest breathing, upper chest breathing and finally complete
breathing, with each practice performed three to six rounds before moving
on to the next. Repeat the entire sequence three to nine times.

Adham Pranayama, with Chin Mudra (Lower Chest Breathing)

Place both palms above the diaphragm,

feeling the breath move in the front, sides
and back of the lower chest and abdomen.
Stimulate breath flow within this region
with Chin Mudra.

Chin Mudra: Join index finger to thumb, forming a circle;

other fingers straight and parallel; palm facing down on the
upper thigh.

Madhyam Pranayama, with Chinmaya Mudra (Mid-Chest Breathing)

Place palms near the heart and feel the

breath move in the front, sides and back
of the mid-chest.

Chinmaya Mudra: Join index finger to thumb, forming a

circle; curl other fingers into palm; palm facing down on
the upper thigh.

57
Adhyam Pranayama, with Adhi Mudra (Upper Chest Breathing)

Focus on the breath travelling in the

front, sides and back of the clavicles by
placing palms on the upper chest. Deepen
breath flow into this area with the use of
Adhi Mudra.

Adhi Mudra: Close all fingers over the thumb in a fist;

palm facing down on the upper thigh.

Mahat Yoga Pranayama, with Brahma Mudra (Complete Breathing)

Keep the left palm placed at the heart and

move the right hand to feel the breath
flow into the lower, middle and upper
regions. Use Brahma Mudra to direct the
breath deeper into all three lobes of the
lungs.

Brahma Mudra: Both hands in fists, as in Adhi Mudra (left); join knuckles
at navel, palms facing up.

58
 WHAT A MUDRA CANNOT DO

There was a lot of talk about healing in both a physical as well as a

mental and emotional way…..
But what if this doesn't happen?
There may be various reasons responsible for this. Perhaps you are
impatient.
You now know that—particularly in chronic diseases that have often
slumbered in the body for many years before they erupted—a mudra
must be held every day for a number of weeks or months until the
effect arises.
It is also possible that thoughts, feelings, and/or moods do not let us
become healthy. Health also means inner peace, and we can only have
this when we live in peace with our surrounding world as well.
It is also possible that we live in discontentment with our inner forces.
Perhaps you can lovingly work on these problems and eliminate or
transform whatever is destructive.

59
60
 HOW TO CREATE YOUR OWN MUDRA

Once you have studied mudras and become thoroughly acquainted

with the energies of your hands, you can also create your own mudra.

• When you develop a mudra, the proper frame of mind and respect
are important preconditions for success.
• Study the qualities of the individual fingers and choose the
respective posture.
• In positive wording, formulate the result or goal that you want to
achieve through the mudra. Use the present tense.
• Speak the sentence at least three times out loud, and slowly in the
rhythm of your breath.
• Visualize precisely how the result or goal will look.
• Try to already feel how it is when the result occurs.
• Place the mudra under the protection of the divine forces, a saint, or
an angel whom you revere in particular.
• Wish for the result with great fervor, but remain completely patient
and serene.

61
62
 THERAPEUTIC MUDRA INDEX
Use the following index to find mudras that can be helpful for specific
physical ailments and emotional symptoms.
ADD CANCER EMOTIONAL TRAUMA
- Shivalingam Mudra - Ushas Mudra - Medha Prana Kriya
- Uttarbodhi Mudra - Mandala Mudra
ADDICTION
- Kaleswara Mudra CHRONIC FATIGUE ENERGY IMBALANCE
- Prana Mudra - Dharmachakra Mudra
ALLERGIES - Shakti Mudra
- Bhramara Mudra FATIGUE
COLDS/FLU - Merudanda Mudra
ANXIETY - Linga Mudra - Prana Mudra
- Adhi Mudra
- Adho Merudanda Mudra CONSTIPATION FEAR
- Anjali Mudra - Adho Merudanda Mudra - Adhi Mudra
- Bhairava Mudra - Apana Mudra - Abhyasa Mudra
- Ganesha Mudra - Prithivi Mudra - Bhairava Mudra
- Jnana Mudra - Maha Sacral Mudra - Jnana Mudra
- Vajrapradama Mudra - Vaikhara Mudra
- Vayu Mudra DEPRESSION - Vajrapradama Mudra
- Adho Merudanda Mudra - Vayu Mudra
ARTHRITIS - Urdhva Merudanda Mudra
- Marma Mudra - Shivalingam Mudra FERTILITY
- Prithivi Mudra - Prana Mudra - Yoni Mudra (women)
- Surabhi Mudra - Kapota Mudra - Merudanda Mudra
- Vayu Mudra - Kubera Mudra
- Makara Mudra FLATULENCE
ASTHMA - Shakti Mudra - Pushan Mudra
- Bronchial Mudra - Vayu Mudra
- Mushti Mudra DIARRHEA
- Uttabodhi Mudra - Adho Merudanda Mudra\ HEADACHES
- Mahasirs Mudra
AUTO-IMMUNE EATING DISORDERS
DISORDERS - Kaleswara Mudra HEART DISEASE
- Anjali Mudra - Anjali Mudra
- Bhairava Mudra EMOTIONAL - Apanavayu Mudra
DISTURBANCE - Bhairava Mudra
BACK PAIN - Ganesha Mudra - Mushti Mudra
- Paschima Mudra - Mandala Mudra - Purna Hridaya
- Padma Mudra
BLOATING - Pushan Mudra HIGH BLOOD PRESSURE
- Varuna Mudra - Adhi Mudra
HYPERTHYROIDISM LOW SELF-ESTEEM PROSTATE HEALTH
- Shanka Mudra - Adho Merudanda Mudra - Maha Sacral Mudra
- Palli Mudra
HYPOTHYROIDISM - Vajrapradama Mudra SADNESS
- Prana Mudra LOW METABOLISM - Hasa Mudra
- Visuddha Mudra - Brahma Mudra
- Surya Mudra SCOLIOSIS
JOINTS - Shakti Mudra - Kapota Mudra
- Marma Mudra
- Maha Sacral Mudra MENOPAUSE SEXUAL DISFUNCTIOn
- Varuna Mudra - Yoni Mudra - Kundalini Mudra
- Shakti Mudra
LETHARGY SINUS ISSUES
- Dhyana Mudra MONKEY MIND - Mahasirs Mudra
- Kubera Mudra - Jnana Mudra
- Makara Mudra - Kurma Mudra SPEECH
- Matangi Mudra - Mahasirs Mudra - Kapota Mudra
- Merudanda Mudra - Visuddha Mudra
- Palli Mudra NAUSEA
- Shivalingam Mudra - Pushan Mudra STAGNATION
- Surya Mudra - Naga Mudra
- Uttabodhi Mudra NEGATIVITY
- Vajrapradama Mudra - Kali Mudra STRESS
- Dharmachakra Mudra - Jnana Mudra
LOW IMMUNITY - Prithivi Mudra
- Kundalini Mudra OSTEOPOROSIS - Pushan Mudra
- Vayu Mudra - Prithivi Mudra URINARY ISSUES
- Bhudi Mudra
LOW BLOOD PRESSURE POOR DIGESTION
- Merudanda Mudra - Apana Mudra
- Pushan Mudra
- Merudanda Mudra
 THE DIFFERENT MUDRAS FOR DIFFERENT DISEASES

THERAPEUTIC INDEX

alzheimer's disease: vaayu-vardhak , vaata-kaarak

ataxia(s): vaayu-vardhak , vaata-kaarak
anxiety: vaayu-shaamak, vaata-naashak
arthritis: vaayu-shaamak, vaata-naashak, prithvi-vardhak jal-vardhak,
kapha-kaarak, apaan- vaayu
addison's disease: vaayu-vardhak , vaata-kaarak
atrophy of muscles: prithvi-vardhak
anus, burning/fissure in: prithvi-vardhak
acidity: prithvi-vardhak, kapha-kaarak, jal-shaamak
aphthous ulcers: prithvi-vardhak, kapha-kaarak
appetite, loss of: prithvi-shaamak, pitta-kaarak, vaata-kaarak
anemia: jal –vardhak, kapha-kaarak
ascitis: pitta-kaarak, vaata-kaarak, jal-shaamak
abdominal pain: vaata-naashak, vaayu-shaamak , apaan- vaayu
mudra, maatangi
anger: prithvi-vardhak, kapha-kaarak, vaayu-shaamak.
athero-sclerosis: kapha-kaarak
ageing, premature: prithvi-vardhak, kapha-kaarak
acne: vaayu-vardhak
anuria: apaan- vaayu, jal –vardhak , apaan
angina pectoris: apaan- vaayu, aakaash-vardhak
asthma: linga mudra, asthma mudra, aakaash-vardhak, prithvi-
shaamak
allergy: shanka mudra, prithvi-vardhak, kapha-kaarak
appendicitis: apaan- vaayu, prithvi-vardhak
atrophy of optic nerve: vaayu-vardhak , prithvi-vardhak

bradycardia: vaayu-vardhak
breathlessnes: vaayu-shaamak , asthma
brittle nails: vaayu-shaamak, prithvi-vardhak
blood-pressure, high: aakaash-vardhak , kapha-kaarak , apaan-
vaayu , vaata-kaarak
bones, to strengthen: prithvi-vardhak
burning, in the body: prithvi-vardhak , kapha-kaarak, apaan shanka
blood circulation, slow: kapha-kaarak , jal –vardhak , pitta-kaarak ,
vaata-kaarak
backache: vaayu-shaamak, apaan- vaayu , vaata-naashak
bloody stools/urine: kapha-kaarak
blood-pressure, low: prithvi-vardhak , aakaash-shaamak
bed-wetting: jal-shaamak
boils: prithvi-vardhak , kapha-kaarak ,
bronchitis: prithvi-vardhak
blocked nose: aakaash-shaamak , prithvi-shaamak , pitta-kaarak
biliousness: prithvi-vardhak , kapha-kaarak ,
brain to empower: prithvi-vardhak , kapha-kaarak , vaayu-vardhak

creatvity, lack of: pitta-kaarak , vaayu`-vardhak , vaata-kaarak

cerebral palsy: vaata-kaarak, vaay-vardhak
cretinism: vaata-kaarak, vaay-vardhak
concentration, lack of: vaata-kaarak, vaay-vardhak
concentration, lack of: vaayu-shaamak, vaata-naashak mudra
convulsions: vaayu-shaamak, vaata-naashak mudra
chorea: vaayu-shaamak, vaata-naashak mudra, apaan- vaayu mudra
constipation: vaayu-shaamak, vaata-naashak mudra, prithvi-shaamak
or surya mudra, jal –vardhak or varun mudra
congestion in body: aakaash-vardhak or aakash mudra
chest-congestion: : aakaash-vardhak or aakash mudra
cartilage, degeneration /tear: jal –vardhak or varun mudra, prithvi-
vardhak or prithvi mudra
chronic fatigue: prithvi-vardhak or prithvi mudra, vaata-naashak
mudra, kapha-kaarak or pitta-naashak mudra, pushaan
mudra
convalescence: prithvi-vardhak or prithvi mudra
coldness of body/skin: prithvi-shaamak or surya mudra, jal-shaamak
mudra, vaata-naashak mudra, linga mudra, pitta-kaarak
or kapha-naashak mudra
cervical spondylosis: vaayu-shaamak, vaata-naashak mudra, jal –
vardhak or varun mudra, prithvi-vardhak or prithvi mudra,
apaan- vaayu mudra, apaan mudra
cold intolerance of: vaata-naashak mudra, linga mudra, pitta-kaarak
or kapha-naashak mudra, prithvi-shaamak or surya
mudra.
cataract: prithvi-shaamak or surya mudra
cracked skin/lips/tongue: vaayu-shaamak, vaata-naashak mudra, jal –
vardhak or varun mudra
cramps of muscles: jal –vardhak or varun mudra, vaayu-shaamak
circulation, slow: pitta-kaarak or kapha-naashak mudra, jal –vardhak
or varun mudra, vaata-kaarak or vaayan mudra
chest pain: vaata-naashak mudra, apaan- vaayu mudra
colds: linga mudra, pitta-kaarak or kapha-naashak mudra, linga mudra
cough, wet: linga mudra, pitta-kaarak or kapha-naashak mudra, linga
mudra
cough, dry: vaayu-shaamak
colitis: kapha-kaarak or pitta-naashak mudra

dullness of mind: vaayu-vardhak , prithvi-shaamak or surya mudra

drowsiness: vaayu-vardhak , vaata-kaarak or vaayan mudra
dementia(s): vaayu-vardhak
degeneration of retina: vaayu-vardhak
dwarfism: vaayu-vardhak
diabetes mellitus: vaayu-vardhak , kapha-kaarak or pitta-naashak
mudra, apaan mudra
dizziness: prithvi-shaamak or surya mudra, vaayu-shaamak
dry skin/hair: vaayu-shaamak, apaan mudra, , kapha-kaarak or pitta-
naashak mudra, jal –vardhak or varun mudra, prithvi-
vardhak or prithvi mudra
dyspnoea: vaayu-shaamak, asthma mudra
dysurea: prithvi-vardhak or prithvi mudra, apaan- vaayu mudra
detoxification: aakaash-vardhak or aakash mudra, apaan mudra
deafness: prithvi-vardhak or prithvi mudra, aakaash-shaamak or
shoonya mudra
debility: prithvi-vardhak or prithvi mudra, apaan mudra,
degeneration of joint-cartilage: prithvi-vardhak or prithvi mudra,
kapha-kaarak or pitta-naashak, apaan mudra, vaata-
kaarak or vaayan mudra
dry eyes: jal –vardhak or varun mudra
dehydration: jal –vardhak or varun mudra
deficiency of hormones: jal –vardhak or varun mudra
dropsy: jal-shaamak mudra
diarrhea: jal-shaamak mudra, apaan mudra, vaata-kaarak or vaayan
mudra, prithvi-vardhak or prithvi mudra
dysentery:, kapha-kaarak or pitta-naashak,
depression: prithvi-shaamak or surya mudra, vaayu-vardhak
digestion, weak: prithvi-shaamak or surya mudra, jal –vardhak or
varun mudra, pitta-kaarak or kapha-naashak mudra,
linga mudra
duodenal ulcer: prithvi-vardhak or prithvi mudra
dry mouth throat: jal –vardhak or varun mudra

endocrine disorders: vaayu-vardhak /vaayu-shaamak or vaayu mudra

effusion in joints: vaayu-vardhak , jal-shaamak mudra
epilepsy: vaayu-shaamak or vaayu mudra, vaata-naashak mudra
e.s.p, to develop: aakaash-vardhak or aakash mudra
ear disorders (pain): vaata-naashak mudra, aakaash-shaamak or
shoonya mudra
ear (deafness): aakaash-shaamak or shoonya mudra, prithvi-vardhak
or prithvi mudra
emaciation (weight-loss): prithvi-vardhak or prithvi mudra, kapha-
kaarak or pitta-naashak, vaata-naashak mudra
excessive salivation/thirst/perspiration/urination: kapha-kaarak or
pitta-naashak, jal-shaamak mudra
excessive menses: jal-shaamak mudra, prithvi-vardhak or prithvi
mudra, kapha-kaarak or pitta-naashak, vaata-kaarak or
vaayan mudra,
enthusiasm. lack of: vaata-kaarak or vaayan mudra, vaayu-vardhak,
pitta-kaarak or kapha-naashak mudra
excessive sleep: vaata-kaarak or vaayan mudra, vaayu-vardhak,
prithvi-shaamak or surya mudra
eye-ailments, watering; prithvi-shaamak or surya mudra, pitta-kaarak
or kapha-naashak mudra
eye cataract: prithvi-shaamak or surya mudra, pitta-kaarak or kapha-
naashak mudra
eye twitching, nystagmus: vaayu-shaamak or vaayu mudra
eye glaucoma: jal-shaamak mudra
eye eczema-dry: jal –vardhak or varun mudra
eye -weeping; jal-shaamak mudra

frohlick’s syndrome: vaayu-vardhak , vaata-kaarak or vaayan mudra

facial palsy: vaayu-vardhak
fear: vaayu-vardhak , aakaash-vardhak or aakash mudra, uttarbodhi
mudra, vaata-naashak mudra
fits: vaayu-shaamak or vaayu mudra vaata-naashak mudra
flatulence (gas): vaayu-shaamak or vaayu mudra, vaata-naashak
mudra, apaan- vaayu mudra, apaan mudra
fever: apaan mudra, prithvi-vardhak or prithvi mudra, shanka mudra
frozen shoulder: vaayu-shaamak or vaayu mudra, apaan- vaayu
mudra
fatigue: vaata-naashak mudra, prithvi-vardhak or prithvi mudra,
kapha-kaarak or pitta-naashak mudra, pushaan mudra
fracture: prithvi-vardhak or prithvi mudra
feet, cold: prithvi-shaamak or surya mudra, pitta-kaarak or kapha-
naashak mudra, linga mudra
fatness: vaata-kaarak or vaayan mudra, pitta-kaarak or kapha-
naashak mudra, prithvi-shaamak or surya mudra, linga
mudra
forgetfulness: vaayu-vardhak , prithvi-vardhak or prithvi mudra, kapha-
kaarak or pitta-naashak mudra
fissure, anal: prithvi-vardhak or prithvi mudra
frigidity: prithvi-vardhak or prithvi mudra, kapha-kaarak or pitta-
naashak mudra
flu: apaan mudra, prithvi-vardhak or prithvi mudra, shanka mudra

gastric ulcer: prithvi-vardhak or prithvi mudra

giddiness: vaayu-shaamak or vaayu mudra, vaata-naashak mudra
gout: vaayu-shaamak or vaayu mudra, apaan- vaayu mudra
gas: vaayu-shaamak or vaayu mudra, vaata-naashak mudra, apaan-
vaayu mudra, apaan mudra
general debility: prithvi-vardhak or prithvi mudra, apaan mudra, vaata-
kaarak or vaayan mudra, kapha-kaarak or pitta-naashak
mudra
greying of hair: prithvi-vardhak or prithvi mudra
greasy skin, hair: vaata-kaarak or vaayan mudra, pitta-kaarak or
kapha-naashak mudra
gall colic: apaan- vaayu mudra
gastritis: prithvi-vardhak or prithvi mudra, apaan mudra, kapha-kaarak
or pitta-naashak mudra
glaucoma: jal-shaamak mudra

heel-pain: prithvi-shaamak or surya mudra, apaan- vaayu mudra,

vaata-naashak mudra
heart weak /failure: vaayu-vardhak or gyan/dnyaan mudra, vaata-
kaarak or vaayan mudra
heart disease/pain/attack: vaata-kaarak or vaayan mudra, apaan-
vaayu mudra, aakaash-vardhak or aakash mudra,
kapha-kaarak or pitta-naashak mudra
hypopituitarism: vaay-vardhak or gyan/dnyaan mudra
hypothyroidism: prithvi-shaamak or surya mudra, vaay-vardhak or
gyan/dnyaan mudra, jal-shaamak mudra, linga mudra,
hypoparathyroidism: vaayu-vardhak or gyan/dnyaan mudra
hypoadrnalism: vaayu-vardhak or gyan/dnyaan mudra
hemiplegia: vaayu-vardhak or gyan/dnyaan mudra
hypogonadism: vaayu-vardhak or gyan/dnyaan mudra
hyperthyroidism: kapha-kaarak or pitta-naashak mudra, prithvi-
vardhak or prithvi mudra, vaayu-shaamak or vaayu
mudra
hiccups: apaan- vaayu mudra, vaayu-shaamak or vaayu mudra
high blood pressure: vaata-kaarak or vaayan mudra, aakaash-
vardhak or aakash mudra, kapha-kaarak or pitta-
naashak mudra, apaan- vaayu mudra
hair-loss/greying: kapha-kaarak or pitta-naashak mudra, prithvi-
vardhak or prithvi mudra
hyperacidity: jal-shaamak mudra, prithvi-vardhak or prithvi mudra,
kapha-kaarak or pitta-naashak mudra
hydrocele: jal-shaamak mudra
hydrocephalous: jal-shaamak mudra
hydronephrosis: jal-shaamak mudra
heat stroke: vaayu-vardhak or gyan/dnyaan mudra, prithvi-vardhak or
prithvi mudra
heat, intolerance: vaay-vardhak or gyan/dnyaan mudra, vaata-kaarak
or vaayan mudra, kapha-kaarak or pitta-naashak mudra,
prithvi-vardhak or prithvi mudra
head ache: apaan- vaayu mudra, vaata-naashak mudra, vaayu-
shaamak or vaayu mudra
hoarse voice: vaata-naashak mudra, vaayu-shaamak or vaayu mudra

initiative, lack of: vaayu-vardhak or gyan/dnyaan mudra, vaata-kaarak

or vaayan mudra, pitta-kaarak or kapha-naashak mudra
irritability: vaayu-shaamak or vaayu mudra, kapha-kaarak or pitta-
naashak mudra
indecisiveness: vaayu-shaamak or vaayu mudra, vaata-naashak
mudra
impatience: vaayu-shaamak or vaayu mudra, kapha-kaarak or pitta-
naashak mudra, vaata-naashak mudra, prithvi-vardhak
or prithvi mudra
intercostals neuralgia: vaayu-shaamak or vaayu mudra
intuition, to develop: aakaash-vardhak or aakash mudra
irregular hear-beats: aakaash-vardhak or aakash mudra
inflammatory diseases: kapha-kaarak or pitta-naashak mudra, prithvi-
vardhak or prithvi mudra
intolerance of cold: pitta-kaarak or kapha-naashak mudra, vaata-
naashak mudra, prithvi-shaamak or surya mudra, linga
mudra
indigestion: prithvi-shaamak or surya mudra, linga mudra, pitta-kaarak
or kapha-naashak, jal –vardhak or varun mudra
intolerance of heat: vaayu-vardhak or gyan/dnyaan mudra, vaata-
kaarak or vaayan mudra, kapha-kaarak or pitta-naashak
mudra, prithvi-vardhak or prithvi mudra, shanka mudra
irregular menses: vaayu-shaamak or vaayu mudra, vaata-naashak
mudra
immunity, weak: kapha-kaarak or pitta-naashak mudra, pushaan
mudra
intelligence, to develop: vaayu-vardhak or gyan/dnyaan mudra
impotence: kapha-kaarak or pitta-naashak mudra, prithvi-vardhak or
prithvi mudra, linga mudra
infertility: kapha-kaarak or pitta-naashak mudra, jal –vardhak or varun
mudra, prithvi-vardhak or prithvi mudra
influenza: prithvi-vardhak or prithvi mudra, shanka mudra, apaan
mudra
insomnia: vaayu-shaamak or vaayu mudra, kapha-kaarak or pitta-
naashak mudra, vaata-naashak mudra, prithvi-vardhak
or prithvi mudra,
itching: prithvi-vardhak or prithvi mudra, shanka mudra
infectious diseases: kapha-kaarak or pitta-naashak mudra, prithvi-
vardhak or prithvi mudra, apaan mudra

joint-pains: vaayu-shaamak or vaayu mudra, vaata-naashak mudra,

prithvi-vardhak or prithvi mudra, apaan- vaayu mudra,
apaan mudra, jal –vardhak or varun mudra, kapha-
kaarak or pitta-naashak mudra
jealous nature: kapha-kaarak or pitta-naashak mudra
jaundice: kapha-kaarak or pitta-naashak mudra
joy, to induce: vaay-vardhak or gyan/dnyaan mudra
 K

kidney ailments: apaan- vaayu mudra, apaan mudra jal-shaamak

mudra
kapha (mucous) excessive: pitta-kaarak or kapha-naashak mudra

lack of enthusiasm /initiative/creativity: vaay-vardhak or gyan/dnyaan

mudra, vaata-kaarak or vaayan mudra, pitta-kaarak or
kapha-naashak mudra
loss of memory: vaay-vardhak or gyan/dnyaan mudra, prithvi-vardhak
or prithvi mudra
lethargy: vaay-vardhak or gyan/dnyaan mudra, vaata-kaarak or
vaayan mudra
lack of concentration: vaayu-shaamak or vaayu mudra, vaata-
naashak mudra
lack of stamina /endurance: prithvi-vardhak or prithvi mudra, vaata-
naashak mudra, kapha-kaarak or pitta-naashak mudra
loss of appetite: vaata-kaarak or vaayan mudra, pitta-kaarak or kapha-
naashak mudra, prithvi-shaamak or surya mudra
loss of taste-sensation: jal –vardhak or varun mudra
loose motions: vaay-vardhak or gyan/dnyaan mudra, vaata-kaarak or
vaayan mudra, prithvi-vardhak or prithvi mudra, jal-
shaamak mudra, apaan mudra
liver ailments: prithvi-shaamak or surya mudra, linga mudra
leucorrhoea: apaan mudra, shanka mudra
lumbago: vaayu-shaamak or vaayu mudra, vaata-naashak mudra,
apaan- vaayu mudra
laryngitis: prithvi-vardhak or prithvi mudra
leprosy: kapha-kaarak or pitta-naashak mudra

mind, to empower: vaay-vardhak or gyan/dnyaan mudra

muscles, to strengthen: vaay-vardhak or gyan/dnyaan mudra, shanka
mudra
memory, loss of: vaay-vardhak or gyan/dnyaan mudra, prithvi-vardhak
or prithvi mudra, kapha-kaarak or pitta-naashak mudra
mental retardation: vaay-vardhak or gyan/dnyaan mudra
multiple sclerosis: vaay-vardhak or gyan/dnyaan mudra
motor neuron disease: vaay-vardhak or gyan/dnyaan mudra
myxoedema: vaay-vardhak or gyan/dnyaan mudra, jal-shaamak
mudra, prithvi-shaamak or surya mudra, linga mudra
myopathies: vaay-vardhak or gyan/dnyaan mudra, prithvi-vardhak or
prithvi mudra
myesthenia gravis: vaay-vardhak or gyan/dnyaan mudra
monoplegia: vaay-vardhak or gyan/dnyaan mudra
mucous, excessive: vaay-vardhak or gyan/dnyaan mudra, linga
mudra, pitta-kaarak or kapha-naashak mudra
muscle spasm /cramps/rigidity: vaayu-shaamak or vaayu mudra, jal –
vardhak or varun mudra
milk, deficient: jal –vardhak or varun mudra
migraine: vaay-vardhak or gyan/dnyaan mudra, aakaash-vardhak or
aakash mudra, apaan mudra
muscle-atrophy: prithvi-vardhak or prithvi mudra
mouth ulcers: prithvi-vardhak or prithvi mudra, kapha-kaarak or pitta-
naashak mudra
menstrual problem: scanty: prithvi-shaamak or surya mudra, jal –
vardhak or varun mudra, vaata-naashak mudra
menstrual problem: excessive: prithvi-vardhak or prithvi mudra,
kapha-kaarak or pitta-naashak mudra, jal-shaamak
mudra, vaata-kaarak or vaayan mudra
menstrual problem: painful: kapha-kaarak or pitta-naashak mudra,
vaata-naashak mudra
menstrual problem: irregular: kapha-kaarak or pitta-naashak mudra,
vaayu-shaamak or vaayu mudra, vaata-naashak mudra
mental tension: kapha-kaarak or pitta-naashak mudra
menopause: kapha-kaarak or pitta-naashak mudra, jal –vardhak or
varun mudra

nervous(system)disorders: vaayu-vardhak or gyan/dnyaan mudra,

vaata-kaarak or vaayan mudra
neuritis: vaayu-vardhak or gyan/dnyaan mudra, prithvi-vardhak or
prithvi mudra
neuropahties: vaayu-vardhak or gyan/dnyaan mudra
nystagmus: vaayu-shaamak or vaayu mudra
numbness in body /hands/feet: vaayu-shaamak or vaayu mudra,
aakaash-shaamak or shoonya mudra, vaata-naashak
mudra
nose/smell disorders: prithvi-vardhak or prithvi mudra
nose, running: jal-shaamak mudra
nose, blocked: prithvi-shaamak or surya mudra, pitta-kaarak or kapha-
naashak mudra
nervous exhaustion/breakdown: vaayu-vardhak or gyan/dnyaan
mudra, vaata-kaarak or vaayan mudra
neck-pain, stiffness: vaayu-shaamak or vaayu mudra, apaan- vaayu
mudra
nails brittle: prithvi-vardhak or prithvi mudra, vaayu-shaamak or vaayu
mudra, vaata-naashak mudra
nausea: vaayu-shaamak or vaayu mudra, apaan- vaayu mudra,
apaan mudra

optic atrophy: vaayu-vardhak or gyan/dnyaan mudra, prithvi-vardhak

or prithvi mudra
overactivity of endocrine glands: vaayu-shaamak or vaayu mudra
osteoporosis/osteomalacia: prithvi-vardhak or prithvi mudra
oasteo-arthrites(o.a): prithvi-vardhak or prithvi mudra, vaayu-shaamak
or vaayu mudra, vaata-naashak mudra, kapha-kaarak or
pitta-naashak mudra, apaan- vaayu mudra, apaan
mudra, jal –vardhak or varun mudra
obesity: vaay-vardhak or gyan/dnyaan mudra, prithvi-shaamak or
surya mudra, vaata-kaarak or vaayan mudra, pitta-
kaarak or kapha-naashak mudra, linga mudra
oliguria: vaata-naashak mudra, jal –vardhak or varun mudra
oligomenorrhoea: pitta-kaarak or kapha-naashak mudra, jal –vardhak
or varun mudra
oligospermia: jal –vardhak or varun mudra
odema: prithvi-shaamak or surya mudra, linga mudra, jal-shaamak
mudra
oily skin/hair: vaayu-vardhak or gyan/dnyaan mudra, vaata-kaarak or
vaayan mudra, pitta-kaarak or kapha-naashak mudra

paresis, polio: vaayu-vardhak or gyan/dnyaan mudra, prithvi-vardhak

or prithvi mudra
paralysis, paraplegia: kapha-kaarak or pitta-naashak mudra
paralytic squint: vaay-vardhak or gyan/dnyaan mudra
ptosis: vaay-vardhak or gyan/dnyaan mudra
prostatitis: prithvi-vardhak or prithvi mudra, kapha-kaarak or pitta-
naashak mudra
parkinson’s disease: vaayu-shaamak or vaayu mudra, vaata-naashak
mudra, apaan- vaayu mudra
palpitations: vaayu-shaamak or vaayu mudra, apaan- vaayu mudra
premature ageing/graying of hair: prithvi-vardhak or prithvi mudra,
kapha-kaarak or pitta-naashak mudra, vaayu-shaamak
or vaayu mudra, jal –vardhak or varun mudra
psoriasis: vaayu-shaamak or vaayu mudra, jal –vardhak or varun
mudra
pleurisy/pleural effusion: jal-shaamak mudra
painful conditions: vaayu-shaamak or vaayu mudra, vaata-naashak
mudra, apaan- vaayu mudra
piles: prithvi-vardhak or prithvi mudra, apaan- vaayu mudra, apaan
mudra
phyaryngitis(sore throat): prithvi-vardhak or prithvi mudra kapha-
kaarak or pitta-naashak mudra, shanka mudra
pneumonia: prithvi-vardhak or prithvi mudra, kapha-kaarak or pitta-
naashak mudra, shanka mudra
pituitary/pineal disorders: vaayu-vardhak or gyan/dnyaan mudra
pitta(bile), excessive: kapha-kaarak or pitta-naashak mudra

quadriplegia: prithvi-vardhak or prithvi mudra, vaayu-vardhak or

gyan/dnyaan mudra, kapha-kaarak or pitta-naashak
mudra

syringomyelia: vaayu-vardhak or gyan/dnyaan mudra, linga mudra

simmond’s disease: vaay-vardhak or gyan/dnyaan mudra
spasticity of muscles: vaayu-shaamak or vaayu mudra, jal –vardhak
or varun mudra
stress: vaayu-shaamak or vaayu mudra, vaata-naashak mudra,
sleepness: vaayu-shaamak or vaayu mudra, vaata-naashak mudra,
prithvi-vardhak or prithvi mudra, kapha-kaarak or pitta-
naashak mudra
sciatica: vaayu-shaamak or vaayu mudra
skin, dry-cracked: vaayu-shaamak or vaayu mudra, vaata-naashak
mudra, prithvi-vardhak or prithvi mudra, kapha-kaarak or
pitta-naashak mudra, apaan mudra
skin, mature, ageing: prithvi-vardhak or prithvi mudra
skin, oily: vaayu-vardhak or gyan/dnyaan mudra, vaata-kaarak or
vaayan mudra, pitta-kaarak or kapha-naashak mudra
skin, cold: vaata-naashak mudra, pitta-kaarak or kapha-naashak
mudra, linga mudra
sinusitis: prithvi-vardhak or prithvi mudra, aakaash-vardhak or aakash
mudra
skin rashes: prithvi-vardhak or prithvi mudra, kapha-kaarak or pitta-
naashak mudra
stomach, burning in: prithvi-vardhak or prithvi mudra, kapha-kaarak or
pitta-naashak mudra, apaan mudra, shanka mudra
stomach, pain: vaayu-shaamak or vaayu mudra, vaata-naashak
mudra, apaan- vaayu mudra
shivering: prithvi-shaamak or surya mudra, vaata-naashak mudra
sweating, absent: prithvi-shaamak or surya mudra, vaata-naashak
mudra, pitta-kaarak or kapha-naashak mudra
sweating, excessive: prithvi-vardhak or prithvi mudra, jal-shaamak
mudra, vaata-kaarak or vaayan mudra
scanty, urine: vaata-naashak mudra, jal –vardhak or varun mudra,
kapha-kaarak or pitta-naashak mudra
scanty menses: prithvi-shaamak or surya mudra, pitta-kaarak or
kapha-naashak mudra vaata-naashak mudra, jal –
vardhak or varun mudra
scanty semen: jal –vardhak or varun mudra
saliva excessive: jal-shaamak mudra, kapha-kaarak or pitta-naashak
mudra
sleep excessive: prithvi-shaamak or surya mudra, vaata-kaarak or
vaayan mudra, prithvi-shaamak or surya mudra
sun-stroke: prithvi-vardhak or prithvi mudra, vaata-kaarak or vaayan
mudra, shanka mudra
stamina, lack of: prithvi-vardhak or prithvi mudra, kapha-kaarak or
pitta-naashak mudra, vaay-vardhak or gyan/dnyaan
mudra, apaan mudra, pushaan mudra
stammering: vaata-naashak mudra
sexual debility: prithvi-vardhak or prithvi mudra, kapha-kaarak or pitta-
naashak mudra
shoulder pain/stiffness: apaan- vaayu mudra
swelling: prithvi-shaamak or surya mudra, jal-shaamak mudra
sore throat: prithvi-vardhak or prithvi mudra, kapha-kaarak or pitta-
naashak mudra

tabes dosalis: vaay-vardhak or gyan/dnyaan mudra

tongue /taste disorders: jal –vardhak or varun mudra
thyroid, underactive: prithvi-shaamak or surya mudra, linga mudra,
pitta-kaarak or kapha-naashak mudra, jal-shaamak
mudra, : vaay-vardhak or gyan/dnyaan mudra
typhoid: prithvi-vardhak or prithvi mudra, shanka mudra
t.b: prithvi-vardhak or prithvi mudra
tennis elbow: vaayu-shaamak or vaayu mudra, apaan- vaayu mudra
thyroid, over active: prithvi-vardhak or prithvi mudra, vaayu-shaamak
or vaayu mudra, kapha-kaarak or pitta-naashak mudra
timidity: prithvi-vardhak or prithvi mudra, vaayu-shaamak or vaayu
mudra, vaata-naashak mudra
tremors: vaayu-shaamak or vaayu mudra, apaan- vaayu mudra,
vaata-naashak mudra
throat –burning/pain: prithvi-vardhak or prithvi mudra, apaan- vaayu
mudra, shanka mudra
toothache: apaan- vaayu mudra, vaata-naashak mudra
tonsillitis: prithvi-vardhak or prithvi mudra, apaan mudra
trigeminal neuralgia: vaayu-shaamak or vaayu mudra, apaan- vaayu
mudra
tinnitus(noises in the ear): aakaash-shaamak or shoonya mudra
tachycardia (fast heart beats): vaayu-shaamak or vaayu mudra

urticaria, itching: prithvi-vardhak or prithvi mudra, kapha-kaarak or

pitta-naashak mudra, shanka mudra
ulcers in mouth /stomach/intestines: prithvi-vardhak or prithvi mudra,
kapha-kaarak or pitta-naashak mudra
urine, scanty/absent: vaayu-shaamak or vaayu mudra, vaata-naashak
mudra, apaan mudra, jal –vardhak or varun mudra
urine, profuse frequent: vaayu-vardhak or gyan/dnyaan mudra, vaata-
kaarak or vaayan mudra, jal-shaamak mudra
urine, burning/painful: prithvi-vardhak or prithvi mudra, apaan- vaayu
mudra, apaan mudra
unsteady walk(gait): vaayu-shaamak or vaayu mudra, vaata-naashak
mudra
ulcerative colitis: prithvi-vardhak or prithvi mudra, kapha-kaarak or
pitta-naashak mudra

vocal paralysis: vaayu-vardhak or gyan/dnyaan mudra

voice lost/feeble: vaayu-vardhak or gyan/dnyaan mudra
voice, hoarse/strained: vaayu-shaamak or vaayu mudra,
prithvi-vardhak or prithvi mudra
vertigo: vaayu-shaamak or vaayu mudra, vaata-naashak mudra
vision problems: prithvi-shaamak or surya mudra
vatta (air) excessive: vaata-naashak mudra
varicose veins: prithvi-vardhak or prithvi mudra, apaan- vaayu mudra,
apaan mudra

weakness: vaay-vardhak or gyan/dnyaan mudra, prithvi-vardhak or

prithvi mudra, apaan mudra, vaata-kaarak or vaayan
mudra, kapha-kaarak or pitta-naashak mudra
weight-loss (to arrest): vaayu-shaamak or vaayu mudra, prithvi-
vardhak or prithvi mudra, vaata-naashak mudra
weight, excessive: vaay-vardhak or gyan/dnyaan mudra, prithvi-
shaamak or surya mudra, linga mudra, pitta-kaarak or
kapha-naashak mudra
water retention: prithvi-shaamak or surya mudra, linga mudra, jal-
shaamak mudra
watery eyes: jal-shaamak mudra, pitta-kaarak or kapha-naashak
mudra
A message from the Editor

Dear Readers:

I am presenting you with MUDRA GUIDE a reference collection of mudra.

My goal is to create a new forum for exchange of information on all
aspects of mudra-science. Future scope of the mudra-guide is open to
your suggestions. I would like to encourage you to submit research notes
as well as opinions, reports, and short communications in the general area
of mudra-science and its effect on living. The book is sponsored by
“_____________”. I am going to keep you informed on oncoming events,
give you inside stories on the development strategies and directions, as
well as introduce our member-group to you. I wish to see this
mudra-guide develop into a scientific journal with the balance changing
toward research communication rather than remain a report. The success
of this initiative depends on your response. I would appreciate your
feedback.

I may be reached via e-mail at madidoctor@yahoo.com .

Mridula Doctor

INDIA:
C-71, Akash Towers, Bodakdev, Ahmedabad-380054
(M) 09427320191

USA:
C/o, Dr. Shyam Vyas, Belle Pointe Dr, Nacogdoches-75965
(M) (936) 560-0818
Price: INDIA 1200 Rs
US 30 $