To perform the Merudanda mudras, make a fist with all four fingers while keeping the thumb extended upward. These mudras can be practiced while sitting in Vajrasana or on a chair, accompanied by deep, long breaths. Practicing this mudra with both hands provides significant benefits for spinal issues and nerve pain. This practice is divided into four parts:
- Merudanda Mudra – 1 (Cervical Mudra)Place your fists on your thighs while making the Merudanda Mudra. Keep the fists facing upward with the thumbs pointing outward. This mudra impacts the vertebrae from C-1 to C-7 in the spine, which are associated with the shoulder and neck region. It helps alleviate shoulder pain and cervical pain and is particularly effective for cervical spondylitis.
- This mudra also affects the eyes, ears, and brain and activates the Vishuddhi Chakra (located at the back of the neck).
- Practice this mudra for 5 to 10 minutes with deep, long breaths, on an empty stomach in the morning and evening.
- Merudanda Mudra – 2 (Lumbar Mudra)Place both hands on your thighs with the fists facing inward and the thumbs pointing upward, so that the fists are facing each other.
- This mudra impacts the vertebrae from T-1 to T-12 and L1 to L5, making the spinal cord flexible.
- It promotes the health of the heart, lungs, liver, and pancreas and helps alleviate back pain and slip discs.
- The Heart Chakra (Anahata Chakra) is located behind T-1 to T-12, while the Manipura Chakra and Muladhara Chakra are located behind L1 to L5. This mudra activates these three chakras and purifies all related nerves.
- For cervical pain and shoulder issues, practice both Merudanda Mudra 1 and 2 for 5 to 10 minutes each, twice daily with deep and long breaths.
- Merudanda Mudra – 3 (Lumbar and Sciatica Mudra)Perform the Merudanda Mudra by turning the fists over and placing them on your thighs, with the thumbs facing each other inward (opposite to Merudanda Mudra 1). This mudra affects the Muladhara Chakra and the sciatic nerve, helping alleviate lower back pain.
- For back pain, practice both Mudra 2 and 3 together for 5 to 10 minutes, twice daily with deep, long breaths.
- For sciatic pain, practice this mudra along with Merudanda Mudra 4.
- Merudanda Mudra – 4 (Sciatica Mudra)Perform this mudra opposite to Mudra 2: the outer part of the fists facing inward, with the thumbs pointing downward on your thighs.
- This mudra purifies and strengthens the lower vertebrae and nerves, making it highly beneficial for sciatica.
- Practice Mudras 3 and 4 together for 5 to 10 minutes, twice daily. This practice helps relieve numbness in the legs and pain in the heels.
- As people age, the nerves in the legs become rigid, which affects blood circulation. This mudra helps improve circulation.
- The four Merudanda mudras mentioned above purify all the vertebrae of the spine, strengthen them, and ensure proper blood circulation, keeping the spine flexible and youthful.
- Because all body organs are connected to the spinal vertebrae, regular practice of these four Merudanda Mudras is essential for maintaining overall health and well-being.
