yoga: mudras: beginners guide for daily use 23 easy and fast hand gestures for effective weight...

MUDRAS

BEGINNERSGUIDEFORDAILYUSE

23EASYHANDGESTURESFOREFFECTIVE

WEIGHTLOSS,UNSTOPPABLEENERGYAND

NATURALSELF-HEALING

2015,AlexO’Connor,AllRightsReserved

ByAlexO’Connor

TABLEOFCONTENTSIntroduction

PARTI.GeneralConcepts

CHAPTER1.TheBasics

CHAPTER2.TheBirthofMudras

CHAPTER3.Mudrasandchakras

CHAPTER4.ImportantInformation

PARTII.UsingMudras

CHAPTER5.MudrasforWeightLoss

CHAPTER6.MudrasforAwakeningEnergy

CHAPTER7.MudrasforSelf-Healing

Copyright2015-Allrightsreserved.

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INTRODUCTION

Firstthingsfirst,Iwanttothankyouforpurchasingthisbook:“Mudras:

BeginnersGuideforDailyUse,23EasyandFastHandGesturesforEffective

WeightLoss,UnstoppableEnergyandNaturalSelf-Healing”.

Whenyouheartheword‘Yoga’,youmostprobablyimagineaslenderperson

doingunusualstretchesandposesthatlookliketheyrequirealotofflexibility.

Whileitistrue,thatisonlyapartofYogaandthereisdefinitelymorethanthat.

Abodypartthatalotofpeople—especiallythosethatarenewtoYoga—seem

toneverthinkoforpaymuchattentiontoarethehands.Ourbodyisfullof

energy,andourhands(incombinationwithotherbodyparts)areabletobalance

thatenergyreachingtoperfectharmony.

InthisbookwearegoingtotalkaboutMudras,whichinvolvestheartofhand

gesturesusedinYoga.WhileMudrasareamoresubtleaspectofYogathan,say,

bendingyourwholebody,theycandowondersforyourmindandyourbody

whenpairedwithotherexercisesorjustthemselves.

ReadingthisbookyouwillbeabletoincorporateMudrastoyourlife.These

aresomebenefitsofusingDAILYMudras:

-Theyhelponharmonizingmindandbody,makingenergyeasilyto

flowwithinthebody.

-Theyreliefphysicaldiscomfort,easingpainbystimulatingthe

endorphinsystem.

-Theyproduceaconsiderablerelaxation,sotheycanbeusedfor

fightinginsomnia.

-Theyimprovemood,stimulatingpositivethinking.

-Theyraiseself-esteem,offeringthepossibilitytorelyonyourabilities

-Theyimproveconcentrationwhencombinedwithmeditation.

Whenperformedcorrectly,Mudrascanimpacttheenergiesofyourbody,can

alteryourmoodwithinmereminutes(someofthem)andcangiveyouthat

instantboostthatyoumayneedandincreaseyourwellbeing.

IfyouaresomeonethatisjustdelvingintotheworldofYoga,thisisthebook

foryou—youshouldnotbeginyourYogajourneyinthecorrectmannerwithout

learningaboutMudras.Ifyouaresomeonejustlookingforimprovingyour

healthorlifeingeneral,learningandusingMudraswillbeacriticalfactorin

yourlife.

Thebookcontainsalloftheaccurate,straight-to-the-pointinformationthatyou

needtoknowaboutMudras,allexplainedinaverysimpleway,soitwillhelpto

clearanypriorconfusionyoumayhaveonthesubject.Inaddition,theobjective

withthisbookistointroducewhatMudrasareandmoreimportantlyprovide

you-thereader-withverypracticalandsimple-to-useMudrasinorderto

improveyourhealthandlife.

Asthetitlesays“DailyUse”,thisbookisfocusedonaneasywaytofollowso

everyonecanputintopracticethesehandgesturesonaDAILYBASISandstart

seeingresultsasfastaspossible.

Thecontentisdividedinto2differentparts:Thefirstoneincludesa

presentationandexplanationoftheverybasicconceptsusedinthisbooksuchas

WhatMudrasreallyare;DefinitionofChakrasandtheirrelationshipfor

example.Thesecondpartistherealpracticalone,inwhichyouwilllearnall

aboutspecificMudrasforimprovingyourhealth.IncludingWeightLoss

Mudras,AwakeningEnergyMudrasandSelf-HealingMudras,thelastones

focusedonsolvingdailyissuessuchasheadache,stomachache,insomnia,

depression,rheumetc.

PARTI

GENERALCONCEPTS

ATTENTION.BEFOREREADING

Dearreader,

BeforegoinganyfurtherpleaseReadsomecriticalinformationaboutthisbook

soyoucanhaveamuchclearerideaofthecontentprovidedinthisbook.

Thiswilltakejustaminuteorlessandwillprovidewithimportantinformation

foranappropriatereadingofthisbook.

Thankyou.

>>ImportantInformationforthisBook<<

(SeelastpageofthisbooktoReadthisinformation.Youcanslidetheslidebar

atthebottom)

MAKESURENOTTOSKIPTHISINFORMATIONBEFORESTARTING

Chapter1

CHAPTER1

THEBASICS

Fortheveryfirstchapterofthisbook,itmightbeagoodideatoenlightenyou

withthebasicsaboutwhatMudrasreallyare,andwhattheyinvolve.

Afterall,ifyoutrulywanttohaveaclearandstrongunderstandingabout

anything,itisnecessarytobewellinformedaboutthebasics.

It’slikeconstructingabuilding—thestrongerthebaseis,thesturdierthe

buildingwillbe.

Thischapterisgoingtocreatethefoundation,uponwhichwewillcontinueto

buildanamazingbuildingofknowledge.

WhatareMudras?

‘Mudra’istheSanskritwordfor‘mark’or‘seal’.

Mudrasare,inshort,anypositionsofyourbodythataffecttheenergiesofyour

bodyoryourcurrentmood.Whileitistruethatanypartofthebodycanbe

involvedinMudras,itisusuallythehandsandthefingersthatareheldinthese

particularpositions.

IMPORTANTTOREMEMBER:WewillstudymainlyHandMudras,

althoughthereareothersusingdifferentbodyparts.TheWordMudrainthis

bookisusedreferringtoHandgestures.

Mudrasareoftenperformedwhileonemeditates.Thesepositionshavebeen

usedintheEasternCountriesforcenturies,especiallyamongculturesof

Buddhism.SomethingyoumayhavenoticedisthatmanystatuesofBuddha

tendtoshowhishandsheldinacertainposition—theseareMudrasusedtohelp

onthejourneytoenlightenment.Thatisoneofthereasonswhypeopleusethese

positionstothisday,althoughalargepartofpractitionersusethemformore

directbenefitsaswewilllearnthroughoutthebook.

SomeofthemostfamousMudraspositionsincludesittingwithyourlegs

crossed,andputtingyourhandsuponyourkneeswithyourindexfingers

touchingthetipsofyourthumbs.

Besidestobeingusedformeditation,Mudrashavealsobeenusedinthepastto

treatphysicalproblemssuchascramps,dizzinessandmoreseriousproblems,as

wellasmentalailmentssuchasanxietyordepression,forexample.

Accordingtothephilosophythatmanypeoplestandby,thephysicalbodyis

madeupoffiveelements,eachofthemrelatedtoafinger:

·Fire-RepresentedbytheThumb

·Air-RepresentedbytheIndexfinger

·Aakash(SkyandSpaceelement)-RepresentedbytheMiddlefinger

·Earth-RepresentedbytheRingfinger

·Water-RepresentedbytheLittlefinger

Lackofproperbalancebetweentheseelementsiswhatcausesproblemsinthe

bodyandmind.

Itisbelievedthatalotoftheseproblemscanbesolved,therefore,by

connectingcertainpartsofthebodywithMudras.

Thejoiningofcertainfingerswithothersisdonetocreateapositiveeffecton

thehumanbodybypurifyingitandprotectingitfromnegativeforces.

ThatsumsupthebasicconceptofwhatMudrasinvolves.

CHAPTER2

BIRTHOFMUDRAS

Mudrashavebeenusedforyearsuponyears,butmanypeoplethatare

interestedinactuallymakinguseofMudrasareunawareoftheirorigins,and

howtheycametobeandthenevolvedtobecomewhattheyaretoday.

Inthischapter,wearegoingtolearnthebasicsabouttheorigin,historyand

developmentofMudras.Thereasontoknowaboutthisinformationissothatit

isnotjustanexternalgesturethatyouperform,butasymbolwithadeeper

meaningbehinditandahistorythatyouareverywellawareof.Thisway,the

Mudramightmakemoresense.

Onlywhenyouknowthesethingscanyoutrulygainallofthespiritualbenefits

ofusingMudras(handMudras)inyourpractices.

ORIGINSANDDEVELOPMENT

TheoriginsofMudras(meaninganykindofbodyposition,notonlyhands)

datebacktoprehistorictimes,evenbeforeancientEasternandEgyptian

civilizationswerecreated.Whentheearlycivilizationsbegantodevelop,many

imagesofgodsandgoddesseswerecreatedwhichshowedthemsittingor

standinginsomepositionsandholdingtheirhandsoutinaspecificmanner,i.e.

Mudras.

Asmultiplereligionsbegantospreadacrosstheworld,manyofthenewer

philosophiesstillincorporatedMudrasintotheirtraditions,celebrations,

meditations,etc.InIndia,forexample,Mudraswereusedintraditionaldances,

aswellasto“open”theirmindandconnectingwiththesuperiorforceorremove

stressfromone’slife.Thesehandgesturesgrewinimportanceforits

effectivenessandmorepeoplebegantoknowaboutthem,discoveringnewones

andimprovingtheolderones.

Assaidearlier,Mudrasmainlyinvolvethehands,buttherearecertainonesthat

areperformedwithotherpartsofthebody,allowingtheenergytoflowfaster

andmoreharmoniouslywithinthebody.

HISTORYOFWELL-KNOWNMUDRAS

Let’sbrieflyseethehistoryofsomeofthewell-knownMudras.TheseMudras

havebeenstudiedforcenturiesasmanysculpturesandimportantpicturesshow

someofthem.

•TheAbhayaMudra,inwhichtheopenpalmfacesoutward,isoneofthemost

widelyknownMudras.Itisthoughttobeoriginatedfromthedepictionsof

Buddha,supposedlywhenhewascalminganelephantthatattackedhim(2500

yearsagoapproximately)

TheoriginofthisMudraiswhatcausespeopletoassociateitwithpeace,

kindnessandprotection,anditisthoughttohavetheabilitytogetridofallof

yourfearwhenusedfrequently.

InThailandandafewotherareas,AbhayaMudraislinkedwiththewalking

Buddha,whoissometimesshownperformingtheMudrauniformlywithboth

hands.

•TheBhumisparsaor‘earthtouching’Mudraisalsoawellknownonethat

originatedfromwhenBuddhatooktheearthastestimonyafterhehadsolvedthe

issueofallhumansufferingwhilehesatunderatree.

ThisMudraisperformedbyplacingtherighthandupontherightkneeand

pressingallthefingerstotheground,keepingthelefthandflatinthelap.

•TheDharmachakraMudra(writteninSanskrit)originatedfromamajor

momentinBuddha’slife—whenhegavehisfirstsermonafterbeing

enlightened,inSarnath(acitylocated13kmawayfromVarnasiclosetothe

confluenceofGangesandGomatiriversinUttarPradesh,India).Duringthe

thirdcenturyB.C.

ThisMudraissupposedtosymbolizetheturningofthe“wheelofthe

Dharma”—symbolrepresentingtheDharma(orreligion)inHinduism,

BuddhismandJainism.

Asanexample,certainfiguresfromJapanhavealsobeenshowntobe

performingthisMudraevenbeforethe9thcentury.

•TheDhyanaMudraoriginatedfromrepresentationsofBuddha,aswellas

Amitabha(theprincipalBuddhainPureLandBuddhism,abranchofEastAsian

Buddhism).ItprobablyoriginatedinthecountrywenowadaysknowasIndia

andinChinaduringtheWeiera.Weiera.(386-534A.D.)ThisMudrais

performedbyplacingtherighthandoverthelefthandbothfacingupward,then

joiningthetipsofthumbsfrombothhands.

ThisMudrahasbeenusedforhealing,improvingconcentrationaswellasfor

mediation.

•TheVaradaMudraoriginatedinChinaduringtheWeiperiodandinJapan

duringtheAsukaperiod(538-710A.D.).

ThisMudrawasalwayspairedwithanotherMudraontheotherhand.

Representingthe“offeringagift”symbolasseenonthepicture.Symbolizesthe

charity,thewelcoming,compassionandsincerity.

IntheVaradaMudra,thearmiscrooked,thepalmturnedupandthefingers

slightlybent.Atthebeginning,thefingerswerestiff,buttheirpositioninthis

Mudragraduallybegantoloosen,progressivelytheMudradevelopedsothatthe

fingerswerenaturallycurved.

Thesearejustafewofthemostwell-knownMudras.Asyounowknow,they

allhavearichhistorybehindthem(andwecouldgomuchdeeper),originated

anddevelopedinmanydifferentways.

WhileitistruethattheseMudraswereeffectiverightfromthestart,their

developmentiswhathasmadethemgrowevenmoremeaningfulandeffective

throughouttheyears,asmoreandmorepeoplehavetestedthemandcomealong

withsubtletechniquestoimprovethem.

Inthenextchapter,we’llseeChakrasandMudras,andtherelationships

betweenthem.

CHAPTER3

CHAKRASANDMUDRAS

Let’sseewhataChakrais,andthedifferenttypesofthem—thischapterwill

provideyouwithallofthebasicinformationthatyouneedtoknowabout

Chakras,andhowyoucanmakeuseoftheminthecorrectmanner.Inaddition,

we’lldiscusstheconnectionbetweenChakrasandMudrassothatyoucan

understandhowthetwothingscomplementeachotherandworkinharmonyto

createpowerfulandeffectiveresults.

WHATARECHAKRAS?

TheSanskritwordforChakraliterallytranslatesto‘wheel’.Whenitcomesto

Yoga,thisissupposedtorepresentthewheelsofenergythatarepresentinour

bodies.Thinkofitthisway—thereisaspinningwheelofenergyinthearea

wheremattermeetsconsciousness.

TheenergythatpropelsChakrasisthevitallifeforce,whichisnecessaryto

keepushealthyandalive.EveryChakracontainsbundlesofnervesaswellas

ourpsychological,emotionalandspiritualstateofbeing.Thatisthereasonwhy

keepingthemopened,alignedandfluidisessentialforfeelinginagreatmood.

Inshort,aChakraisaconceptthatinvolvessevencentersofspiritualpowerin

thehumanbody.

TYPESOFCHAKRAS

Picture1.Representationofthe7Chakras.

TherearesevendifferenttypesofChakrasthatyouneedtoknowabout.We’ll

seethemfromthebottomofthespine,tothetopofthehead(crown).

-ThefirstChakraistheMuladhara,whichistheChakraofstability,

securityandourfundamentalneeds.Itispresentinthefirstthreevertebrae,

thecolonaswellasthebladder.Placedbetweentheanusandgenitalarea.

Youcan“open”thisChakraforfeelingwithmoreenergyandsafe.

-Next,theSvadhisthanaChakraisthecreativitycenter,aswellasthe

sexualcenter.Itispresentinthepubicboneandprovidesyouwithcreative

things,art,music,etc.

-ThethirdChakraisManipuraChakratranslatesto“radiantgem”,andit

ispresentintheareafromthebreastbonetothenavel.Thischakraiswhat

providesuswithourpersonalpower.

Whenyouestablishafirmgrasponyourfirstthreechakras,whicharethe

physicalchakras,onlythencanyouusethespiritualChakrastotheirfullextent.

-ThefourthChakraislocatedatthecenteroftheheart,anditunitesall

ofthechakrasthatareaboveandbelowit.ThisChakraisalsosaidtoactas

abridgebetweenourbodyandourmind,anditisalsooursourceof

compassionandlove.ç

-ThefifthChakraistheVishuddhaChakra,whichgivesusverbal

expressionandthepowertospeakthetruth.ThisChakraispresentinthe

neck,mouth,tongue,thyroid,etc

-Next,theAjnaChakraispresentrightbetweenyoureyebrows.Itis

whatprovidesuswiththemysterioussensecalledintuition.

-Lastly,theSahaswarachakraispresentonthecrownoftheheadandis

thechakraofenlightenment,theonerepresentingtherightto“know”and

learnmorefromtheworldandourlife.ThisChakrahascontroloverthe

rest.

OPENINGCHAKRASWITHMUDRAS

ThissectionisallaboutlearningtherelationshipbetweenChakrasandMudras

andhowwecanactivateChakras.

ThemannerinwhichChakrasandMudrasarerelatedisthis:

Chakrascanbe‘opened’withthehelpofMudras.CertainMudrasactivate

someChakrasthroughfunnelingtheenergytowardssomebodyparts.Wewill

seehowtoactivatethe7ChakrasusingsomespecificMudrasthatareexplained.

Let’sgooverhowyoucanopeneachChakrawiththehelpofMudras:

•FortheseventhChakra(thecrownChakra),youwillneedtoplaceyour

handsin

frontofyourstomach,lettingtheringfingerspointupandtoucheach

otheratthetips.Therestofyourfingersshouldbecrossedovereach

other,withtheleftthumbundertheright.

Concentrateonthetopofyourhead,andyouwillopenthechakraof

enlightenment.

•FortheAjnachakra,youwillneedtoputyourhandsbeforethelower

breastarea,holdingthemiddlefingersstraightupandtouchingatthe

tips,pointingforward.

Theotherfingersshouldbekeptbentandtouchingattheuppertwo

phalanges.Thethumbsshouldtouchthetopsandpointtowardsyou.

Now,concentrateontheareabetweenyoureyebrows,andyouwillopen

thisChakra.

•ToactivatetheheartChakra,youneedtositcrossingyourlegsand

touchthetipsofyourindexfingertoyourthumb.Putyourrighthandon

yourbreastboneandyourlefthandontheleftknee,andconcentrateon

yourheart.

•ThethirdChakra(thenavelChakra)isopenedbyputtingthehandson

thestomach,andlettingthefingersjoinatthetips,pointingawayfrom

you.Youneedtostraightenyourfingersandcrossthethumbs,andthen

concentrateontheareaslightlyabovethenavel.

•Toopenthesecondchakra,placeyourhandsontopofeachotherin

yourlap,withthepalmsupandthethumbsslightlyjoined.Thelefthand

shouldbeunderneaththeright.Concentrateonthepubicbone.

•Finally,forthefirstchakra,issimplyjoiningyourthumbstothetipsof

theindexfingers(bothhandsseparately),andconcentrateonyourspinal

area(placedbetweenthegenitalareaandtheanus).

Thisisapracticalwayforactivatingthe7majorChakras.

Aswehaveseeninthischapter,Mudrascandirectlyhelpwhenactivating

Chakras.ThatallowsyoutofeelbetterasallChakrasareinharmony.However,

youcantrytoactivatesomeChakrasmorethanothers,andexperiencethe

effects.

Inthenextchapter,we’llgooversomeimportanttipsthatyouneedtobeaware

offorthecorrectusingofthisguide.

CHAPTER4

IMPORTANTINFORMATION

Inthischapter,we’llgooverthelittletweaksandtipsthatcanimproveorbreak

theeffectivenessofyourMudras.Manypeoplewouldattempttoperform

Mudraswithoutthisknowledge,skippingacrucialpart.Let’smakesurewe

clearlyknowhowMudrasareeffectivelyperformed.

IfyoutrulywishtoreapallthebenefitsfromMudras,makesuretoreadthis

chaptercarefullyfromtoptobottomsothatyouknowwhattodoandwhatnot

todo.

Timing

ThefirstmistakethatpeoplemakerelatedtoMudrasisthattheymessupthe

timingofthem,intwodifferentways.

Firstly,alotofpeopleattempttoperformMudrassolelyatnight,whentheyget

homeafterworkorschool.Chancesaretheyareabsolutelyexhausted.Therefore

thisisnotagoodidea,asMudrasareknowntobebestusedduringtheearlyto

mid-morningtimes.Itisatthistimeofthedaythatpeoplefeelmorecalm,at

easeandpeaceful.

So,besuretoperformasingleormoreMudrasduringthemorningtimeinstead

ofleavingittillthestressfulnight-time.Don’tworry,youdon’tneedtowakeup

30minutesearlier(itisuptoyou)asit’senoughinvesting10minutes,although

themoreyoupractice,theeasierandfasteryouwillgetresults.Youdefinitely

canusethematnight,especiallythoseMudrasforfightinginsomnia(explained

later),buthaveinmindtoinvestmoretimeafteryouwakeup.

Theothermistakethatpeoplemakerelatedtotimingisregardingtheperiodof

timetheyholdeachMudra.ManybeginnersmaythinkthatholdingaMudrafor

1minuteissufficienttoreceivethebenefitsthatMudraproduces.

Unfortunately,thisisnottrue…

Accordingtoexperts,ithasbeenprovedthat10to45minutesofholding

Mudrasarerecommendableinordertoworkatitsbest.Therearesome

exceptionsaswewillseelateron.

Now,impatienceissomethingthatispresentinallofus,butitissomething

thatneedstobeovercome,thebestwaytodothisisprogressivelyincreasethe

timeyouspendusingMudras.

Ifyouareabeginner,youmaywanttostartusingthemfor,let’say,5minutes.

Trytobefocusedandnotthinkingaboutotherthings.Ifanythoughtshowsup

inyourmind,justletitgo,don’ttrytoholdontoit.Then,gobackandfocuson

yourMudra.

IfyouaretryingtoactivateaspecificChakra,youmaywanttovisualizethe

positionofthatChakrainyourbody.Ontheotherhand,ifyouareusinga

MudraforweightlossoranykindofMudrawewillseelateron,focusingon

yourbreathingwouldbeagoodidea.

FREQUENCYANDPOSITION

AnotherpointthatconfusessomepeopleisthefrequencyofMudras.Theyare

notsurehowmanytimestheyoughttoperformtheMudraduringthecourseof

theday.

SeveralpeopletendtothinkusingaMudraonceadayisenough!

Whilethatcouldbetrueifyoupracticefor45ormoreminutes,that’snotthe

bestthingtodoespeciallyforbeginnerswhomightfindslightlydifficultto

maintainconcentrationforthatperiodoftime.

IfyouperformMudras,youshoulddotheminamannerthatmakesitthemost

beneficialforyou.

Forthisreason,youwillneedtoperformMudrasATLEASTtwotimesaday

forfiveminuteseach.Ifyouprefer,youcanimplement10minutesinthe

morningalthoughMudras(withsomeexceptions)shouldbedoneatdifferent

timessoyoucan“recover”theeffects.

Tohelpyouadoptingagoodmindsetinthis,thinkaboutitthisway:that'sonly

tenminutesoutofatwenty-fourhourday—eventhebusiestpeoplecouldfind

thattime.

Iamsureyoucandedicateatleast10minutesadaytoyourprofitfor

improvingyourhealth.

Itisbetter,however,toperformMudrasfivetimesaday.Thataddsuptofifty

minutes,butthosefiftyminuteswillbewellworthit.Thiscanbeareallygood

assettothefuture,asyoucaneasilyincreasethetimeyouinvest.Thisis

recommendedforexperiencedpeoplewhowanttoseeconstantandeffective

results.

Finally,asforthespecificsaboutthepositionoftheMudra,youwillneedto

makesuretodoitwithbothhandsatthesametime.

Doingitwithonehandisnoteffectiveunlessyouwishtopairitwithadifferent

Mudraontheotherhand.That’sthereasonwhysomeMudrasareshownusing

onehandonly,itissupposedtousebothhandswiththesameMudra.

Atothertimes,wewillusebothhandsusingtwodifferentMudras,butthiswill

bespecified.

Thatsumsupthisshortchapteronthelittletipsandwarningsregarding

Mudras.

Let’smoveontothenextchapter.It’stimetoknowtheMudraswewillusefor

WeightLoss.

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ClickheretoleaveareviewonAmazon.com.

PARTII

USINGMUDRAS

CHAPTER5

MUDRASFORWEIGHTLOSS

InthenextthreechapterswewillcoverdifferentMudrasandeachofthemis

dividedintothreedifferentsectionssothereadingcanbeclearerandmore

didactic.Thisisintendedtobeasmuchpracticalaspossiblebynotprolonging

theexplanationsandprovidingthebasicinformationforusingeveryMudra.

ItistimetoseesomeusefulMudrasforlosingexcessweightandtransformthe

bodyinapositivemanner.WewillgooversomeofthemosteffectiveMudras

forgettingridofunwantedweightonourbody,whiledeliveringseveralhealth

benefitsandenhancingourmood.TheseMudrasarepowerfulforthisspecific

task,thetimingforeachonewillbeexplained.

TRITIIYAMUDRA

Meaning

TheTritiiyaVayuMudraisoneoftheabsolutebestMudrasforlosingexcess

weight,asitisaMudrathatregulatestheelementofairinsideyourbody,which

curbsallofyourunhealthycravings,creatingtheperfectbalanceforyourbody

tobecomehealthyandfit.

Performance

ToperformthisMudra,youwillneedtopressthetipofeachfingerintothe

moundofyourthumb,andthenfoldyourthumbdownsothatitlightlypresses

yourbentindexfinger.Allofyourotherfingersshouldbeheldperfectly

straight.

Tipsandtiming

ItisbesttoperformthisMudraonadailybasisforatleast15minutesafter

consumingameal,andyouwillsurelyseeweightlossresults.Thisisagood

exampleofhowimportantbuildinganewhabitcanbe.Onceyouhavethehabit

ofusingaMudra,theeffectswillappearmuchfasterandmoreeffectively.

VAYAANMUDRA

Meaning

Ifyouaresomeonethatfindsthemselvessuccumbingtolazinessonaregular

basisandareunabletoloseunwantedweight,forthisreason,theVayaanMudra

isidealtohelpyououtwiththissituation.

Iteliminateslazinessaltogetherandprovidesyouwithanewfoundsenseof

energyandalertness.Thisway,youwillhavemuchmoremotivationtobecome

moreactiveandcombatfat,butyouwillalsohaveapositivemood.

Performance

ToperformthisMudra,youwillneedtositinapositionwithyourbackaligned

andshouldersrelaxedbutnotslouched.Then,bringthetipsoftheindexand

middlefingerstothetipsofthethumbs.Extendtheringfingerandthepinky

finger,bringingthemtogether.

Youcanrestthebackofyourhandseitheronyourthighsorknees.

Tipsandtiming

PerformthisMudrafor10-15minutesonaregularbasistobecomemore

energeticandtonethebody.

SURYAMUDRA

Meaning

TheSuryaMudraisoneofthemostpowerfulMudrasthatyoucanperform,

whichmakesitidealforthosethatareindireneedoflosingweight.

SuryaistheSanskritwordfor'sun',andtheMudraiscalledsobecauseit

increasestheelementoffireinyourbody.

Performance

ToperformthisMudra,youwillneedtostandorsitupstraight,holdingyour

handsoutinfrontofyou.Bendtheringfingerofeachhandsothatthetip

touchesthemoundofyourthumb,andthenpressdownonyourringfingerwith

yourthumb.Youmightenduphaving3fingers(index,middleandpinky)

extendedandthumbandringfingersbent.

Spreadtherestofyourfingersout,keepingthemstraight.

Tipsandtiming

YoumayperformthisMudrainthreeburstsof15minutes,orfor45minutesin

arowtogettheoptimumresults.Ideally,1houreverydayisrecommended.

IfyouperformthisMudraregularly,theexcessfatwilldisappearalongwith

otherhealth-relatedbenefits.

KAPHANASHAKMUDRA

Meaning

TheKaphaNashakMudraisonethatismoreofapreventativemeasurefor

thosethatarepronetoweightgain.

ThebenefitsofthisMudraincludethefactthatithelpstoregulateyourweight

ifyouaresomeonethathasaslowmetabolismandgainsweighteasily.Make

suretousethisMudraonadailybasissotheeffectsareconstantandeffective.

Performance

ToperformthisMudra,youwillneedtoplacetheringfingersandlittlefingers

onthebaseofthethumb,andthengentlypressingthesefingerswiththethumb.

Next,justrelaxandholdtogetheryourindexandmiddlefingers.

ThisMudraincreasesthePittahumourinthebody(whichisconcernedwiththe

digestiveandcirculatorysystems)anddecreasesKaphahumour.

Tipsandtiming

PerformthisMudrafor30minutesinarow,orin3burstsof10minutestosee

thebestresults.

ThesearesomeofthebestMudrasforlosingweightandnotonlythatbutalso

tofeelmoreenergeticandbeabletoadoptnewhealthyhabits.Inthenext

chapterwewilltalkaboutMudrastoAwakenEnergy.

CHAPTER6

MUDRASFORAWAKENINGENERGY

Thischapterwillbehelpfulifyouarelookingatbecomingmoreenergetic,

motivated,self-assuredandconfident.Thisisafundamentalchapterforyou.

Thiswillhelpyoubeingmoreproductive,confident,andbeingmoreoptimistic

tofindsuccessinmanyareasyouworkon.

AHAMKARAMUDRA

Meaning

TheAhamkaraMudraisoneofthemostpowerfulMudrasforconfidence,asit

helpsyoutocombatallkindsoffears.

Performance

ToperformAhamkara,bendyourindexfingerandexertslightpressureonthe

middlephalanxoftheindexfingerusingyourthumb.Keeptherestofyour

fingersstretchedout.

TipsandTiming

ThisMudrashouldbeperformedwithbothhandsduringmeditation,forafew

minutesatatime.

Doingthisdailywillhelpyoutoawakenyourinnerenergyandbecomefearless

APANMUDRA

Meaning

TheApanMudraisknowntoincreasetheelementsofearthwithinthebody,

helpingtomakeyoufeelempoweredandstrong.

Inadditiontothat,itisalsoconsideredtobeagoodMudraforremovingtoxins

andmakingyourbodydetoxedandhealthy.

Performance

ToperformthisMudra,sitstraightorstand.Bringbothofyourhandsinfront

ofyou,andbendthemiddleandringfingerandthumbsotheirtipstouch.Your

indexandmiddlefingershouldpointstraight.

TipsandTiming

Thisshouldbedonewithbothhandsforabout30minutes,andyouwillsee

hugeimprovementsinyourfeelingsofempowerment.

PRANAMUDRA

Meaning

ThisparticularMudraiswellknownforitsabilitytodistributeenergy,making

youfeelenergisedevenwhenyouarefatiguedanddepressed.

Performance

PerformingthisMudra,keepyoureyesclosedandfocusonyourbreathing.

Bringyourhandsuptoyoursides,andtouchthetipsofyourringfingersand

littlefingerstothethumb.Theindexandmiddlefingershouldbepointed

straight.

TipsandTiming

Dothisfor15-30minutesinarow,andafterawhileofpracticeyouwillseea

greatimprovementinyourenergylevels.

SHUNIMUDRA

Meaning

ThisMudraisgreatforpeoplethatwanttobecomemorepositiveandopen-

minded.Thisonewillallowthinkingandseeingsituationsinadifferentand

morecreativeway.

Performance

TodothisMudra,themiddlefingerandthumbshouldlightlytouchatthetips.

Slightpressureshouldbeapplied.

Theother3fingersshouldbeheldoutgently,relaxed.

TipsandTiming

YouwillbecomecompassionateandoptimisticifyouperformthisMudraforat

least15minutesaday.However,ifyouareexperiencedwithMudras,thistime

mightbeincreasedto45minutes.

HAKINIMUDRA

Meaning

ThisMudraisonethathelpsyoutoincreaseyourconcentrationandgivesyou

thepowertoachieveallofyourgoals.Itisespeciallyusefulforbusyperiodsof

time,whenyoumightneedsomeextraenergyorpowertokeepgoingand

achieveyourobjectives.

Performance

ForthisMudra,youneedtoholdyourhandsupinfrontofyouwithpalms

facingeachother,andthenbringthefingertipsofyourrighthandtowardsthe

fingertipsofthelefthandsotheytoucheachother,includingdethumb.Bring

yourhandscloserto3-4cm(1.5–2inches)fromeachother.

TipsandTiming

Keepingyourgazeupwards,inhalewhileplacingyourtongueontheroofofthe

mouth,andexhalewhilerelaxingthetongue.ThetimingforthisMudrais

variable,15minuteswouldberecommendedforabeginner,whilean

experiencedpersonmightfind45minutesextremelyuseful.

PerformthisMudraforseveralminutesdailytoachieveeverythingyouare

aimingfor.

KSEPANAMUDRA

Meaning

Ifyoufindyourselfhavingnegativethoughtsonadailybasis,thisMudracan

helpgetridofthem,andfillyoursoulwithpositivity.

Performance

TodothisMudra,simplyplaceyourindexfingersagainsteachother,clasping

theotherfingersofbothhands.Letyourfingerpadrestonthebackofyour

hands.Thencrossyourthumbsandplacetheminthehollowoftheotherthumb.

TipsandTiming

Completelyrelaxbothhands,andholdthisMudraforatleast15minutesaday

tobecomemoreoptimisticandeliminatethenegativevibrationsonyou.

ThepreviousMudrasaresomeofthemostcommonandpracticalonesfor

recoveringenergywhenfeelingdown,turningnegativethoughtsintopositive

ones,orgainingextrafocusonacertaingoalortasktonameafewexamples.

YounowhaveabunchofdifferentMudrasforusingonadailybasis.

Inthenextchapter,we'lltalkaboutself-healingMudras.

CHAPTER7

MUDRASFORSELF-HEALING

ThischaptergoesintoknowinghowandwhentousesomeofthebestSelf-

HealingMudras.TheintentionofthischapteristogatherveryPRACTICAL

Mudrasforusingonadailybasis.Thepossibleproblems(likeheadache,stress,

stomachache)shownbelow,areconsideredtobecommoncomparedtoothers.

Ifyouaresufferingfromanyphysicalormentalhealthproblemsandwantto

curetheminanaturalandpositivemanner,theMudrasinthischapterwillhelp

yououtimmensely.

GANESHMUDRA

Meaning

ThisMudraisnamedaftertheelephantgodandissaidtostrengthentheheart

ofthosethatperformit.

Performance

ToperformthisMudra,sitcomfortablyandbringbothhandsinfrontofyour

chestwithelbowsbent.Positionthelefthandwithpalmfacingoutwardsina

waythatyourthumbpointstowardsyoursolarplexusandlittlefingerpointsto

yourcollarbone.

Formaclawbybendingthefourfingersofthelefthand,andclaspthemwith

yourrighthand'sfingers.Yourrightpalmshouldfaceyourchest.

TipsandTiming

Inhaledeeply,andthenpullbotharmsapartwhilekeepingfingerslockedas

youexhale.Repeatthissixtimes.

ThisMudrawillboostthestrengthofthosewitheventheweakestheartsifdone

onadailybasis.

AKASHMUDRA

Meaning

ThisMudraincreasesthespaceelementinyourbody,whichmakesitgreatfor

healingheartdiseases.Takespecialattentionifyouwanttolearnhowto

manage.

Performance

ToperformthisMudra,allyouneedtodoisjointhetipsofthethumbandthe

middlefingerkeepingthethumbslightlyoverthemiddlefinger’snail.Therest

ofthefingersmightbestraight.

TipsandTiming

ItisasimpleandeasyMudrathatkeepsyourhearthealthyifperformedfor

severalminutesperday,theoptimaltimingwouldbearound15minutesperday.

AsalltheMudras,shouldbeperformedearlyinthemorningratheratnight,

youareprobablymoreenergeticinthemorning.

GYANMUDRA

Meaning

Insomniaisaverycommonanddangerousdisorder,butitcanbecuredwiththe

GyanMudra,asitincreasestheairelementinthebody.

Performance

ForthisMudra,simplyjointhetipoftheindexfingerwiththetipofthethumb,

keepingtheotherfingersstraight.

TipsandTiming

Dothisfor30minutesadaytocombatinsomnia.Thisone,isanexceptionas

canbebestperformedatnight,rightbeforegoingtobed.Itisreallyimportantto

relaxandfocusontheMudraitself.

Focusonthepositiveandcalmingeffectsofitwhileyoufeelyourbreathing

goinginandout.

MATANGIMUDRA

Meaning

Ifyouaresomeonethatdealswithrespiratoryissues,thisMudracanhelpcreate

astabilisedrespiratoryrhythm.

Performance

Toperformit,foldyourhandsinfrontofthestomachandextendbothmiddle

fingersandjointhematthetips.Crossallotherfingers.Youshouldhaveonly

themiddlefingersextended,bothhandstogether.

TipsandTiming

Directyourattentiontothebreathinthestomachregionwhileperformingthis

Mudra,andyouwillfeelyourmindandbodyharmonising.

Dothisfor4minutes3timesaday,andyourrespiratoryproblemswill

improve.

KALESVARAMUDRA

Meaning

Ifyouareaddictedtoanyunhealthysubstances,thisMudrawillhelpyou

combatthembycalmingagitatedfeelingsinyourbody.

Performance

ForthisMudra,placethepadsofyourmiddlefingerstogetherandtouchthe

firsttwojointsofindexfingers.

Touchyourthumbstoo(pointingthemtoyourchest),andbendallotherfingers

inwardswhilespreadingyourelbowsoutward.Inshort,starttheMudramaking

a“heartshape”touchingthepadsofthethumbswhiletherestofthefingersare

bentandtouchingthenailseachother.Next,keepthethumbsatthesame

positionandjustspreadthemiddlefingerssotheytoucheachother’spadstoo.

Youmighthavethethumbsandmiddlefingersspread,whiletheotherfingers

arebent.

TipsandTiming

FocusonyourbreathingwhiledoingthisMudra,anddoitfor20minutesaday.

Yourcravingforaddictivesubstanceswillgodownsignificantly.

MUSHTIMUDRA

Meaning

Constipationisacommonbutbothersomeissue,thisMudracanhelptoremove

itcompletely.MakesuretousethisMudraasmuchasyoucanduringthe

processofconstipation.

Performance

Simplyclenchyourfingerstoformafistandplacethethumboverthering

fingersoneachhand.

TipsandTiming

Dothisfor15minutes3timesaday,andyourconstipationwillgradually

disappear.

RUDRAMUDRA

Meaning

Stressisalsoanillnessofthemindwhichcanbegreatlyreducedwiththehelp

ofRudraMudra.Thiscanbeespeciallyhelpfulduringperiodsofhigh

responsibilityorworry.

Performance

ForthisMudra,youmustraiseyourhandsandpressthetipofeachindex

finger,thumbandringfingertogether,keepingtheothertwofingersextended.

TipsandTiming

Holdthisforatleast10minuteseveryday,youwillfeelmuchmorerelaxed.

Especiallyusefulifpracticedinthemorningasthedaystartsandyouneedto

managecomplexsituations.

KUBERAMUDRA

Meaning

Ifyouconstantlyfeelunfulfilledandunsatisfied,thisMudrawillhelpyoufeel

morefulfilledandinspired.ThisisaveryusedMudraformanifestingyour

dreamsanddesires.

Performance

Simplyjointhetipsofyourthumb,indexandmiddlefingerswhilebendingthe

othertwofingerssotheycanrestinthemiddleofyourhand.

TipsandTiming

Dothisfor15minutesadaytomanifestyourthoughtsanddreams.Aftersome

timeofpracticeyouwillfeellikehavingmoreopportunitiestoachieveyour

goals/dreams.

SURABHIMUDRA

Meaning

Rheumatismisfairlycommonthesedays,especiallyamongolderpeople.This

Mudracanreduceitssymptomsquiteabitifusedonadailybasis.

Performance

Justbringthetipoftheringfingertotouchthetipofthelittlefingerofthe

otherhand.Nowtouchthetipoftheindexfingertothetipofthemiddlefinger

oftheotherhand.Yourthumbsshouldgentlytoucheachother.

TipsandTiming

Holdthisfor30minutes(atleast)inarowforoptimalresults.

SHANKHMUDRA

Meaning

Forthosethatfaceproblemswiththeirthroatortheirvoice,thisMudraisvery

beneficial.

Performance

Todothis,wrapallfourfingersofyourrighthandaroundtheleftthumb.

Bringthetipsoftherightthumbandtheleftmiddlefingertogether,whilethe

otherfingersofthelefthandstayparalleltothemiddlefinger.

TipsandTiming

Holdthisfor45minutesdaily,andyourthroatproblemswillimprove .

LINGAMUDRA

Meaning

ThosepronetocoldsandexcessphlegmwillbenefitfromthisMudra.This

Mudraisalsoknownforimprovingthedigestivecycle.

Performance

Claspbothhandssothefingersintertwine,pointingtheleftthumbverticallyup

andencirclingitwiththethumbandindexfingeroftherighthand.

TipsandTiming

Holdfor15minutesatleastonadailybasis.Thiswillhelptoreducephlegm

andcoldsaswellaseasingthedigestivecycle.

SHAKTIMUDRA

Meaning

ThisMudrarepresentstheuniversalenergy.Ithelpscalmingdownand

effectivelyreducingtheanxiety.Itcanbehelpfulfororalpresentations,

importantmomentsthroughthedayorjustchillingoutbeforesleeping.

Performance

ThisMudraisallaboutjoiningtheringandpinkyfingerstips(touchingboth

handstoeachother)whilebendingthethumbsforwardandcoveringthemwith

theindexandmiddlefingers.

TipsandTiming

ThisMudrashouldbepracticedtwiceadayfor5minutes(atleast).Itcanbe

usedbeforesleepingorinanymomentyouwanttorelaxandfeelmorecalmed

down.

ABHAYAMUDRA

Meaning

ThisMudraisperfectforcombatingfearasAbhaymeansFearless,courage,

dispellingoffear.Itmaybeusefulfor“creating”anaturalprotectiontowards

fearandinsecurities.Usefulifyouarefeelingfearfulorlivingahardmoment.

Performance

ToperformthisMudrajustjointhetipsofthethumbandindexfingers,like

GyanMudra.ThedifferencebetweenthemisAbhayaMudraisheldvertically

besidesourbody.Thatis,bendingtheelbowandkeepingthisMudravertical.

TipsandTiming

ThetimingforthisMudramightbe10minutestwiceaday(minimum),

increasingitto10-20minutes5timesdaily.

Asacuriosity,thisMudrawasusedsinceprehistorictimes,usedbyhuman

beingsasasignofgoodintentions.

ThesearesomepracticalMudrasyoucanusedailyforimprovingmentaland

physicalhealth.Someofthemcanbeutilizedjustbeforedoingcertainactivities

whileothersneedtobedoneforalongertime.

Conclusion

NowyouknowsomeofthebestMudrasforWeightLoss,Awakeningenergy

andSelf-Healing,aswellasthedifferenttypesofMudrasandhowtheycanbe

usedtoactivateorimproveChakras.

AllyouneedtodoiscommittoperformingasetofMudraseverysingleday,

andyouwillseetheresultsinnotime.Thehardestpartofthisisadoptingthe

habitofdoingMudraseverydaybutdonotdoubtthatonceyouhavethehabit,

everythingismucheasierandeffectsareclearer.

Mudrasarenotparticularlydifficulttoperform,butmanypeoplefind

themselvesprocrastinatingandskippingdays,whichwillnotyieldthebest

results.

ThatiswhyIencourageyoutosetsomesimplegoalsforyourselfandstickto

them.

ChooseMudrasthataremostsuitableforthethingsyoutrulywanttoimprove

aboutyourself,andthengetstartedonyourjourneytoimprovement.With

constantpracticethisworks,aswesawinthehistoryofMudras,theyhavebeen

usedforcenturiesbydifferentcountriesandculturesandnowyouhavethe

chancetojointhepracticeofthesepowerfulhandgestures.

Nomorepostponingorputtingthingsofformakingexcuses.

Finally,hopeyouenjoyedreadingthisbookandlearnedsomevaluabletipsfor

improvingyourhealthandspirituality.

Goodluckandthankyouagainforreading!

Thankyouforreadingthisbookagain!Ireallyhopeyouenjoyedthisbookor

receivedvaluefromitinanyway.Inexchange,I’dliketoaskyouforafavor:

WouldyoubekindenoughtoleaveanhonestreviewforthisbookonAmazon?

Ireallyappreciatefeedbackfromreadersandknowifitwasuseful!

ClickheretoleaveareviewonAmazon.com.

BEFOREREADING

Beforereadinganyfurther,itisimportanttoknowsometipsaboutthecontent.

TheFirstPartyouareabouttoread,includestheverybasicinformationabout

Mudrassuchaswhattheyreallyare,thedifferenttypesofMudrasalongwith

somepicturestohelpunderstandingsomeideas.

ItisimportanttoemphasizethatthechosenMudrasaresomeofthebestfor

eachproblem,theireffectsaresupposedtobeseenaftersomepractice.This

meansthatifyouareexpectingtoseesomegoodresultsafter10minutesof

practice,thismaynotbeasuitablebook.

Ontheotherhand,ifyouarewillingtotakethisseriouslyandmakeapositive

changeinyourlife,youwilllearnmanydifferentMudrasforimproving

whateverareaofyourlifeyoumayliketoimprove.

Finally,eachMudrahasbeendividedintothreesub-categoriesinordertolearn

easierandmoreeffectively.YouwillbeabletolearntheMeaningofthat

Mudra,thePerformanceonhowtodoityourselfandlastly,someTipsare

includedsoyoucanhaveanideaofhowmuchtimeeachMudrashouldbeheld.

Withoutfurtherado,let’sbeginChapter1.(ClickontheLinks)

GoToCHAPTER1

GotoTableofContents