Types of Mudra
Touch the tips of the thumbs with the tips of the forefingers.
The tips of the forefingers touches the tips of the thumbs and the middle finger, the ring finger and the little fingers are folded to touch the palms.
Fold the thumb inside and fold the other fingers touching the palms.
Make a fist of both the palms with the thumb tucked inside and place them by the side of the navel.
Join both the palms and place them on the chest with the thumb touching the sternum.
It literally means roaming through space. It has been described in Gherand Samhita as follows:
Cut the lower tendon of the tongue and move the tongue persistently ;rub it with butter, and draw it out with an iron instrument to lengthen it. Its constant practice elongates the tongue and when it reaches the space between the eyebrows, then Khechari is complete.
It is followed by constant turning up and back of tongue so as to touch the palate, till it reaches the holes of the nostrils opening into the mouth. Close these holes with the tongue thereby stopping inspiration, and gaze at the space between the eyebrows. This is known as Khechari. It is said that by this practice there is no fainting, hunger, thirst or laziness.
Jnana Mudra (Gyan mudra)
Join the tips of the index fingers to the tips of the thumbs while keeping the other fingers extended. This gesture is known as Jnana Mudra . It is the known to be the symbol of knowledge. The index finger is known to symbolize the individual soul and the thumb represents the universal soul. Union of these two symbolizes Knowledge.
- Lie on the back. Bend the legs.
- Draw the heels towards your hips.
- Breathe deeply for a few minutes.
- Contract, then relax the muscles at the opening of rectum. Repeat 3-4 times.
- In case of women, Vaginal muscles should be simultaneously contracted and relaxed.
- Next, pull the muscles of the openings and the pelvic floor inward and upward and relax them. Repeat the process 2-3 times . Breath rhythmically. Practice it for half a minute, then relax.
- Practice it daily until muscles can be contracted or relaxed rhythmically for 5 minutes.
- Try to do these exercises in varied positions viz. kneeling, sitting, standing and independent of the breathing rhythm.
This Mudra exercises the pelvic muscles, which control the opening of the rectum and the bladder. It is therefore beneficial in prevention of incontinence. It is especially useful for women since it strengthens the pelvic floor muscles, thereby preventing prolapse of the uterus.
Touch the points of the little finger and the ring finger to the tip of the thumb lightly.
Join the middle finger and the ring finger with the tip of the thumb; the forefinger and the little finger should be held upright.
Bring the middle finger down to touch the palm and bring the padding of the thumb on top of it, keeping the other fingers straight up.
Join both the palms and lock the facing fingers together, keeping one thumb upright. The upright thumb must be encircled by the other thumb and the index finger.
Touch the tip of the little finger with the tip of the thumb while the other fingers are kept upright.