Author: Neelam Sharma

Method: Bring both hands close to your heart and form the Gyan Mudra (Knowledge Mudra) with both hands. Position the left palm facing inward toward the heart, and the right palm facing outward (in opposite directions). Place the tip of the middle finger of the left hand on the top of the Gyan Mudra of the right hand, so that the tip of the index and thumb of the right hand meets with the tip of the middle finger of the left hand. Keep the remaining fingers straight. Take deep, slow breaths while holding this mudra. Duration: 5 minutes, three…

Method: Interlock the fingers of both hands, and bring the hands in front of the heart while keeping them open. Duration: As desired. Benefits: We’ve previously discussed several mudras that boost self-confidence, such as Ganesha Mudra, Ankush Mudra, Vajra Mudra, Mukul Mudra, Soham Mudra, Shakti Mudra, Prana Mudra, Uttar Bodhi Mudra, Ushas Mudra, Shakti Paan Mudra, Makara Mudra, Naga Mudra, and Shivalinga Mudra. Vajrapradama Mudra also falls into this series. This mudra is very simple, yet it significantly enhances self-confidence, eliminates feelings of inferiority, and removes the sense of incapability. Whenever you are faced with a difficult task and feel…

Method: As shown in the image, place both hands in front of the chest. The fingers of the lower hand should point to the left, and the fingers of the upper hand should point forward. The back of the upper hand should touch the palm of the lower hand. Place the thumb of the lower hand against the palm of the upper hand, and place the thumb of the upper hand on top of the lower hand’s thumb. Keep both thumbs in a diagonal position and take deep, long breaths. Duration: 15 minutes, three times a day. Benefits:

Method: Join the tips of all four fingers of both hands together. Connect both thumbs and bring them inside the space between the fingers, touching the tips of the little fingers. Keep the palms joined at the base. A small hollow space will remain between the hands. Bring this mudra in front of your forehead and look through the hollow space towards the light. Try not to blink for as long as possible. After that, bring your hands in this mudra down to the chin and take deep, long breaths in and out. Duration: As desired. Benefits: This mudra is…

Method: Close both ears with your thumbs. Close your eyes and gently place your index fingers on your closed eyelids. Place the middle fingers on the bridge of your nose, where the bone begins, and apply light pressure to keep the nostrils half-open and half-closed. Keep your lips closed, with the ring fingers placed above the lips and the little fingers below them. The elbows should be straight and at shoulder level. Keep the spine, neck straight, and chest slightly forward. In this position, practice Bhramari Pranayama 7 to 11 times. Benefits: Duration: 5 to 15 minutes Caution: After completing…

Method: Form the shape of a lotus flower with your hands. The thumbs and little fingers of both hands should touch, while the remaining fingers are straight and open. The palms are joined together at the base. This mudra is also known as Lakshmi Mudra and Gayatri Mudra, as Goddess Lakshmi is often depicted seated on a lotus flower. Practice this mudra for 15 to 45 minutes. Benefits: Caution: Since this mudra increases the water element by joining the little fingers, it is not recommended for those with a cold nature, such as people prone to colds, asthma, or during…

Method: Close both hands into fists. Place the left fist under the right fist and insert the left index finger into the right fist. Place the right thumb over the left index finger. Hold both fists below the navel area and meditate in this posture. Duration: Fifteen minutes, three times a day. Benefits:

When the fingers are turned downwards in the Uttarabodhi Mudra, and the thumbs are placed on the navel, it becomes the Yoni Mudra. Benefits: Yoni Mudra is highly beneficial for women. When girls begin menstruating around the age of 13-14, they often experience intense pain. Practicing this mudra for 10-15 minutes can bring significant relief. In the Uttarabodhi Mudra, energy moves upwards, awakening the higher chakras. In the Yoni Mudra, energy flows downwards, affecting the lower body, particularly the uterus and ovaries in women. This mudra helps maintain the health of these organs and regulates the female hormonal system. It…

Method: Interlock the fingers of both hands. Touch the tips of both thumbs together, and also touch the tips of both index fingers together. The direction of the index fingers should point upwards toward the sky, while the thumbs should point downward toward the earth. Form this mudra and place your hands in front of the Manipura Chakra (solar plexus). If you are doing this mudra while lying down, place your thumbs on your chest bone, with the index fingers pointing upwards. This mudra can be practiced anytime, anywhere, for as long as desired. Benefits:

Method: Sit in Padmasana (Lotus Pose) or Sukhasana (Easy Pose). Place your left hand in your lap with the palm facing upward. Rest your right hand on top of the left hand, also with the palm facing upward. Now, gently place the thumbs of both hands on top of each other. Alternatively, you can form Gyan Mudra with both hands, which creates the ‘Gyan Dhyana Mudra.’ Meaning: This is the simplest and easiest mudra for meditation. By placing your hands in this position, you naturally feel peaceful, and both the mind and body become inactive. Benefits: Duration: 15 minutes, three…

Method: Significance: This mudra combines the air element of one hand with the space element of the other, and the earth element of one hand with the water element of the other. The fire element remains balanced. Surabhi, meaning “the cow” or “Kamadhenu cow,” is also known as Dhenu Mudra. When the hands are placed downward, the form resembles the udder of a cow, which symbolizes purity. Duration: 15 minutes, three times a day. Benefits: Special Notes:

We have previously created eight elemental mudras—using the tips of the four fingers and thumb together and by pressing the four fingers against the thumb. Now, we will combine the benefits of all these eight mudras. Method: This mudra is performed with long, deep breaths. Sit in Padmasana or Sukhasana and place both hands on your knees with the palms facing upward. First Phase: Repeat this process with the Prithvi Mudra (Earth Mudra), Akasha Mudra (Space Mudra), and Indra Mudra. Second Phase: Third Phase: Benefits: Special Note: The longer and deeper the breaths are during this practice, the longer the…

Method: Benefits:

Method: This exercise consists of three parts: the hand mudra, the “Om” humming, and pranayama. When combined, it has powerful effects. Benefits: Precautions:

Method: Duration: 15 to 45 minutes. Benefits:

Method: Duration: As desired. Benefits:

Method: Duration: Practice for 10 to 15 minutes. Benefits:

Method: Benefits:

Method: Duration: Benefits:

Method: Benefits: Since 80% of our body is water, and 80-90% of our blood is water, the brain requires 25% of the body’s blood. A slight deficiency in blood or water in the body can lead to mental fatigue and sadness, triggering depression. The water element is connected to our creative power through the Swadhisthana Chakra. In today’s world, many people are surrounded by stress, leading to various illnesses. By practicing the Soham Mudra, you can make your mind joyful and vibrant. After performing this mudra, stretching your arms and legs will enhance the benefits. Stretching is known to combat…