​​​​​​​Cheryl Fenner Brown C-IAYT​, E-RYT 500, YACEP
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Mudra Practices

Daily Mudras
​In Suman K. Chiplunkar's book Mudras & Health Perspectives: An Indian Approach, her recommends these seven mudras for daily practice. He writes, "These mudras can also be performed by ailing people to regain health. They balance the elements and help us to be ever healthy. They are to be practiced for 10 minutes every day."
  1. Jnana Mudra - to improve memory
  2. Prithivi Mudra  - for balancing the sense organs
  3. Apana Mudra - for good digestion and immunity
  4. Prana Mudra - to increase energy and enable other mudras to work well
  5. Dhyana Mudra - for peacefulness
  6. Shunya Mudra - after meals to prevent gas
​
For Pain
If you experience an injury or sprain hold Vayu Mudra using the hand on the opposite side of the body as the injury. Hold Mukula Mudra with the hand on the same side of the body as the injury.
Dharana Shakti Mudra Series
  1. Inhale 1/3 of breath while holding Jnana Mudra with index finger tip pressing into thumb tip
  2. Inhale 2/3 of breath while holding Medha Prana Kriya Mudra with index finger tip pressing into middle joint of thumb
  3. Inhale 3/3 of breath while holding Prajna Prana Kriya Mudra  with index finger tip pressing into base of thumb​
  4. Exhale normally and evenly
This series of mudras increases oxygen absorption in the body. It is said that longer breaths mean less breaths per day, and less breaths per day help us to live longer.​
Pancha Tattva Mudra Meditation
  1. Find a comfortable seat
  2. Hold Shunya Mudra, Vayu Mudra, Surya Mudra, Jala Mudra, and Prithvi Mudra each for 2 minutes
  3. Meditate on the quality of each element (Space, Air, Fair, Water, and Earth)
Benefit: Daily practice boosts metabolism, promotes healthy skin, free-moving joints, and enhances concentration.
Pancha Prana Upasana Mudra
  1. Find a comfortable seat
  2. Hold Prana Mudra, Samana Mudra, Vyana Mudra, Udana Mudra, and Apana Mudra each for 2 minutes
  3. Meditate on the motion of each vayu (energy current) 
Benefit: Distributes prana throughout body for increased health​
Chakra Mudras (MtSS)
  1. Muladhara - Vairagya Mudra
  2. Svadhisthana - Bhairava Mudra
  3. Manipura - Agni Namashara Mudra
  4. Anahata - Purna Jnana Mudra
  5. Vishuddha - Vishuddha Mudra
  6. Ajna - Kaleswara Mudra
  7. Sahasrara - Sakti Mudra
Benefit: Activates each chakra and it's associated element
Dynamic Mudra

Using the Hasta mudras, follow this pattern and recite the mantras below (MYiYH):
  1. Inhale extend hand, exhale press thumb and index fingertips together, chant SAA
  2. Inhale extend hand, exhale press thumb and middle fingertips together, chant TAA
  3. Inhale extend hand, exhale press thumb and ring fingertips together and chant NAA
  4. Inhale extend hand, exhale press thumb and pinkie fingertips together, chant MAA
  5. Inhale extend hand, exhale press index nail into thumb and chant SAA
  6. Inhale extend hand, exhale press middle nail into thumb  together, chant TAA
  7. Inhale extend hand, exhale press ring nail into thumb together, chant NAA
  8. Inhale extend hand, exhale press pinkie nail into thumb  together, chant MAA
  9. Inhale extend hand, exhale curl index finger into palm and press it with thumb, chant SAA
  10. Inhale extend hand, exhale curl index finger into palm and press it with thumb, chant TAA
  11. Inhale extend hand, exhale curl index finger into palm and press it with thumb, chant NAA
  12. Inhale extend hand, exhale curl index finger into palm and press it with thumb, chant MAA
Benefits:
  • Calms nervous system
  • Promotes concentration
  • Allows for deep releases of what no longer serves us
Practice Tips: Practice daily for 30 minutes (tHPoM)
​Visualization: Imagine with each exhalation and press of your fingers, that you are strengthening your connection to your true identity and bliss.
Affirmation: "I am bliss"

CITED REFERENCES:

  1. ​MfHaT - "Mudras for Healing and Transformation", Le Page, Joseph and Lillian, 2013, Integrative Yoga Therapy​
  2. MHP - "Mudras and Health Perspectives", Chiplunkar, Suman K., 2008, Abhijit Prakashan 
  3. MoI - "Mudras of India", Carrol, Cain and Revital, 2012, Singing Dragon (MoI)
  4. MtSS - "Mudra the Sacred Secret", Aurora, Indu, 2015, Yogsadhna & Indu Aurora
  5. MYiYH - "Mudras: Yoga in Your Hands", Hirschi, Gertrud, 2000, Red Wheel/Weiser 
  6. tHPoM - "The Healing Power of Mudras", Menen, Rajendar, 2004, Singing Dragon 
  7. Photography, visualizations, and affirmations by Cheryl Fenner Brown (c) 2020