Nidra or Sleep

 

Sleep

1. Natural or 2. Induced

1.Natural Sleep:

It occurs due to exhaustion of physical or mental frame in us and is controlled through circadian rhythms in our bodies. It is specified by REM and Non-REM cycles. REM means Rapid Eye Movement. The natural sleep cycles are affected by circadian rhythms (natural self-generated rhythms in our body affected by outside factors like light, temperature and hormonal secretions) in our body. While awake we are in Alpha range of frequency vibrations of 7-11 Hz but as we fall asleep we move from Alpha to Theta 4-7 Hz and then to Delta specified by 0.5-4 Hz. Generally one goes through a period of 6-8 hours to relax the body fully, which is affected by the secretion of melatonin by our pineal gland. It also affects our gastrointestinal lining, maintains immune system and If our sleep is not of good quality then we feel tired even after getting up. If such state is repeated again and again then our body falls in to stress and which may lead to various physical and mental diseases.      

As per researchers, a sleeping person passes through 4-5 stages of 5-15 minutes each in a sleep cycle. The first cycle is from 70-90 minutes while subsequent cycles may be from 90 to 120 minutes. Initially REM component is less in sleep but in later stages REM component increases. A child goes in REM sleep almost 50% of the time.

We pass through 4 cycles, first two cater to light sleep while other two cater to deep sleep.

During first stage one moves from Alpha(7-13Hz) and Beta(13-21Hz) stage of frequency generation. During it, our muscle activity slows down, eye movement is very slow and we can be woken up easily. Alpha reduced to half and this stage lasts for small duration of time. It represented by ‘an idling brain in a movable body’.

During Second stage, is the most important part of the sleep pattern and involves sleep spindles and K complexes. It last 0-3 seconds every 3-10 seconds. Eye movement stops, brains waves are slow with occasional bursts of energy. Spindles gradually increase and decrease close to Delta waves while K complexes occasional surges of high amplitude energy. During this period memory consolidation and synaptic pruning takes place.

During third stage, we move between Theta and Delta waves. Its first stage of deep sleep. Brain waves are very slow, one moves from sound sleep to very deep sleep in it. It may be called a stage between REM and Non-REM. Sleep walking, bed wetting reacting to dreams occur during this phase. Muscles are paralyzed to avoid any injury. Some dreams are remembered and some are forgotten. It’s a state of ‘an active hallucinating mind in a paralyzed body’. Large amplitude Delta waves are produced here. People in 20’s spend about 20% time of the sleep in it, people in 40-50’s spend about 10% time of the sleep in it, people in 70’s spend about 5% time of the sleep in it.  

During the fourth stage or state 2 of the deep sleep, delta waves are predominantly produced. One is in a very deep sleep state if one is woken up now then one will feel totally disoriented. Heart rate, respiration rate and kidney process slow down while digestive process increases. 50% of the time /delta waves occur during this stage which are slow and of large amplitude. Impulses do not reach the cortex.

Walking state is from Beta to Gamma level, while pre sleep state may vary between Alpha range while deep sleep state occurs in Delta and Theta range of vibrations. During deep sleep our body relaxes all the muscles and growth hormones are produced and brain moves to no thinking state.    

2. Induced

a. Through Medication:

Inability to fall asleep or stay in that state is called insomnia in patients. To counter such conditions different therapies may be utilized by the doctors, in which drugs may be one of them. Gama-Amino Butyric acid increases drowsiness while Orexin⁶, a natural substance increases wakefulness in us. But such things if taken regularly can becomes less and less effective, can affect our thinking and balance, may not let a person to be in fully conscious state in waking times, sleep quality may not be up to the mark, may interact with other medications being taken by the patient.

b. Through Hypnosis: This is a specialized process conducted by trained practitioners. In this a subject is continuously led by outside instructions and forced to visualize a thing or an idea which is actually not present. He or she sees what is beings asked to experience what is not there actually.

c. Through Yog Nidra: It can be done personally or by outside instructions of a trainer. It passes through well structured two stages mainly. During the first stage the physical body is neutralized while in the second stage subtle body is activated. It’s a process in which physical body is totally rested while mind and senses are totally heightened. Unlike this, in normal sleep both body and mind get neutralized. It is a highly developed model of yogic practice. Normally in the world, people utilize it in relaxation of the body alone which is a very small part of it. But actually, it is essential to understand control over subtle body which is essential for all kinds of higher spiritual practices. While higher practitioners, use it to develop control to separate subtle body from the gross body. The structure of the practice can be developed by any experienced person suiting the requirements of the subject. One feels there is no limit to it. Even difficult subjects can be taught to children in the yoga nidra sessions. Sports coaches can experiment with sportsmen to enhance their performance in the respective game.     

 Through Yoga nidra, we can reduce the need of 6-8 hours of sleep of the body for relaxation to 1.5-2 hrs only. As we will usher the subject in to deep sleep state without going in coming out of it through different REM phases during 4-5 different sleep cycles through the night.

                                                                    ~***************~ 

Bandha

As to control the flow of water in the rivers or to redirect them various dams(bandh) are constructed, in the same manner to control the flow of Pran and redirect it in our body, yogis have devised various kinds of Bandh (बन्ध) which literally mean lock, tightening, holding or redirecting. When the enrgy rises through our Sushumana, one can feel the sensation of heat of movement generated by it. As it rises higher into the brain one can feel the tingling sensation of heat in the cerebellum, behind the ears and in the crown of the head too. It is experienced that as more and more energy collects in the crown sensation shifts towards the point where brahmins keep their shikha or tuft of hair. One can check this with the help of aura photography too see in the form of a white circle formed by this building of energy in the reason.

Photo taken from top of the head

As per different scriptures these bandhas are used along with Mudras which we dealt previously, though could not be done in detail due to less time. Kriya yoga employs extensive use of them. These are mentioned in different yogic texts, Nath philosophy, Adi Shankracharya’s writings etc. Mainly, there are three Bandhas devised, namely, Jalandhar Bandh¹, Udiyan Bandh², Mool Bandh³ and another one which is a combination of all the above is called Mahabandh⁴. Each bandh is ंconnected with a particular nerve bundle called Granthi (ग्रन्थि). Mool Bandh is connected with Brahm Granthi (ब्रह्म ग्रन्थि), Uddiyan Bandh is connected with Vishnu Granthi (विष्णु ग्रन्थि) and Jallandhar Band is connected with Rudra Granthi (रुद्र ग्रन्थि).

Mooladhar is the place where Kundlini resides. Beej mantra Lam (लं) which provides life to us, hence the knot there is called Brahm Granthi, as Brahma is the creator. It is activated by Mool Bandh.

Area of Manipur, Beej mantra Ram (रं), our stomach area, is the digestive area which provides energy to us by extracting it from the food and hence it does the work of Brahma, hence the knot there is called Brahm Granthi. It is activated by Uddiyan Bandh i.e. work of Vishnu is sustaining of life.

Vishudhi, beej mantra Ham (हं) in the throat purifies and directs us back to our source, taking us away from the world in to the inner realm, hence fulfilling the action of Rudra i.e. annihilation, hence called Rudra Granthi. It is activated by Jallandhar Bandh.

1.Mool Bandh

Figure 1: Mool Bandh

General:

In case of men, its space is between testicles and anus while in case of women its space is at the mouth of the uterus. Perineal floor area is space of mooladhar. Mool means ‘Main’ and Adhaar means ‘Bases’. So that which is the main basis is called Mooladhar, it represents Earth element and is denoted by beej ‘Lam’. It is the place where Kundlini resides in ignorant form resulting in similar state of consciousness of the practitioner. it’s the space of mooladhar chakra, which caters to the basic needs of a person i.e. food to eat, clothes to wear and place to live in i.e. Food-Clothes-House. One, whose this chakra is not functioning properly, will be lacking in these things and one whose this chakra is overactive, that person might be running after amassing more and more of these things beyond requirement.

From Navel à Anus is the region of the pran vayu which is responsible for ejecting all the waste material from the body weather in the form of stools or in the form of urine. Even sexual secretions downward movement is also caused by it. If this pranic energy is less, it will result in constipation and if its excessive it will result in diarrhea. This energy keeps moving between navel and anus all the time, in a direction opposite to pran, which moves in the area of navel and throat. Opposite movement of pran and Apan represents life while their movement in the same direction represents death.

Technique:

It is generally done in sitting position of Sidh Asna or Sidh Yoni asan. When we contract our perineal floor, we find that our anus, urinary tract/ Vaginal region and urethra area, all get contracted. We need to develop skill and control to contract all the above areas separately. Anal contraction will result in Ashwani mudra, urinary organ contraction will result in Vajroli mudra while Urethral area contraction will result in Mooladhar stimulation.

Sit in the required asan, keeping back straight but relaxed, put your hands on your knees with arms straight so that it helps to keep the back erect from waist upward. Inhale ‘freshness and relaxation’ through nose and exhale ‘tiredness and stiffness’ out through the mouth three times slowly.

Withdraw your attention from the outside world. Visualize your own center line and contract your consciousness on to it. Doing this will help us open our Sushumana path. Once you feel you are focused on the center line, it means Sushumana has opened (there are many other ways to open it too).

With Ujjai breath in slowly and deeply, raising it from the base of the mooladhar chakra. As we inhale our perineal floor will be lifted upwards. By the time inhale is complete, the muscles are pulled upwards tighten them there and tilt your chin in to the hollow of the neck to stop the breath from moving out. Now the breath and pranic energy is locked in the area between the throat and anus. Perform antrik Kumbhak (inner retention) i.e. hold as long as possible, keeping Moolbandh tight. When one can no longer hold the breath, raise the chin up, exhale the breath slowly out and then release the lock of the muscles in the perineal floor. One may perform it 11 times as per one’s own capacity of breath holding, which can be 1-3 minutes.

It can be performed with Bahiya Kumbhak too, outside retention of breath. In that case one has to sit, relax, inhale and exhale. Then apply Jallandhar and then Moolbandh. Hold as long as possible, though this period will certainly be smaller than inner retention, which may be vary generally from 20-40 second.

Benefits:

It helps energize the pelvic region which houses our euro genitalia and excretory system. As it forces the pranic energy to rise higher and makes one Urdhavretas, thus helps in developing celibacy. Promotes health, help overcome stress and depression, helps in awakening Mooladhar Chakra too.           

Asans affecting Mooladhar Chakra:

Karnpeed Asan, Setu Badh Asan, Dhanur Asan. Tadan Kriya, Kukutasan etc.

2.Uddiyan Bandh

General:

Uddiyan is the bandh of the stomach region in which Saman vayu fans the digestive fire. Pran and Apan meet together in the navel region, creating fire which is further fanned by Saman which moves side to side, in the waist region. All the digestive organs also lie in this area and is the space of Manipur chakra, represented by fire beej ‘Ram’.

उदरे पश्चिमं तानं नाभेरुर्ध्वं च कारयेत् ,

उड्डीयानो ह्यसौ बंधो मृत्यो मातंगकेसरी ।

Hatha Yog Pradipika, Chap 3-57.

Pulling the abdomen back in and making the navel rise in Uddiyan bandha. It is the lion which conquers the elephant of death.

Figure 2: Uddiyan Bandh (BSY)

Technique:

Should be performed on empty stomach. Sit in a comfortable Sidh Asan or Sidh yoni asan. Keep both hands on the respective knees. Relax whole of your body by exhaling all the tiredness and inhaling all the freshness. Focus on your center line. Lightly close your eyes and inhale fully slowly with Ujjai through mouth. Bending forward bringing forehead towards the floor, exhale completely quickly, suck the stomach in as if one is trying to touch navel to the spine. Straighten your arms so that body comes up with straight spine. Descend the chin in the hollow of the neck to apply Jallandhar Bandh. Hold this Bahiya Kumbhak (outside breath retention) position as long as possible. Then slowly remove the abdominal lock, loosen your shoulders and spine and raise the chin opening the neck lock, inhale. This completes one cycle. One may perform 11-21 rounds as per one’s capacity. Best performed after asan and pranayam.   

Benefits:

It is great boon for our abdominal system. Even if done 3-5 times a day in the morning it goes a long way in improvement in the digestion of the food in our body. As we suck the stomach onwards it massages the internal organs, presses them and as we release the lock, blood flow collected around due to constriction of the area gushes through the organs and bathing them. Liver, pancreas are stimulated and functioning of adrenal glands are also balanced. As we perform it on the bahiya kumbhak, an area of low pressure or vacuum is generated in the middle of the body i.e. around the body which attracts both pran and apan to rush towards the navel where they generate heat which is fanned by Saman in the middle region. Thus, Manipur is also stimulated. It affects the solar plexus called celiac plexus which is a nerve ganglia affecting the stomach, kidney, lever and adrenal.

Anxiety is a common cause of pain in this area. It is also connected to lungs so can affect breathing during fight and flight situation. Acid reflux and gastric problems can also cause pain here. Even an old person can become young by doing it regularly. Vitality increases with regular practice. Many physiological and psychological benefits are accrued by its regular practice.

As per the 60^th sloka of chapter 3 of Hatha Yoga Pradipika, It is said that out of all the bandhas, Uddiyan is best, which when mastered, provides mukti or liberation spontaneously.

Precautions:

Uddiyan bandh should not done in case of stomach or intestinal ulcers, recent surgeries performed in this area, high BP, diaphragmatic hernia, colitis, heart diseases or during bruising, redness or swelling of muscles of this area due to over exertion during exercise or otherwise.    

Asans Affecting Manipur Chakra:

Tadagi Mudra, Agnisaar Kriya, Nauka Asan, Yoga mudra asan, Setu asan, Halasan.

3.Jallandhar Bandh

General:

The area between navel and throat is the area of pranic energy. As we inhale the breath goes down while the pran moves up from the navel towards the throat while exhaling breath moves up from the navel side towards throat while the pranic energy falls back towards the navel from the throat area. So it is clear that if lock our neck area then we will restrict the movement of pranic energy in the area between navel and throat. Pran is energy which is makes us eat or drink. If this energy is depleted then our eating and drinking capacity will be compromised. Pran is always connected with Apan. Their opposite direction movement represents life.

It helps prevent flow of nectar from Bindu to flow down from the Vishudhi to our stomach.

Technique:

Sit in comfortable Sidh asan or Sidh yoni asan.

कंठमाकुंच्य हृद्ये स्थाप्येच्चिबुकं दृढम्,

बंधो जालन्धराख्योऽयं जरामृत्यु विनाशकः ।

Hatha Yoga Pradipika, Chap 3/ Sloka 70.

(Contracting the throat by bringing the chin to the chest is the bandha called Jallandhar. It destroys the old age and death.)

Figure 3: Jallandhar Bandh(BSY)

Put your hands on the knees as shown.

Exhale all the tiredness and tension in the muscles and the joints. Bring your focus to your central axis, close your eyes lightly.

Bend forward by relaxing your elbows and inhale deeply while coming up.

Straighten your arms, make spine erect but not tense, raise the shoulders and descend the chin to the chest.

Hold your breath (Antrik kumbhak) along with this position as long as possible.

When one cannot hold, slowly lift the chin off the chest into starting position, relax the shoulders and bring them down to natural position and slowly exhale.

It is recommended in all the breath exercises to keep the flow controlled, without any extra pressure while completing the inhaling or starting the exhale after holding. There should be no jerk to the respiratory system. This comprises one cycle of bandh.

One may repeat it 5-11 times.

One may repeat it on outside breath retention (Bahiya Kumbhak) too.

Benefits:

Alleviates all the disorders of the throat, namely inflammation, stuttering tonsilitis, excessive mucous formation, improves quality of voice and hence beneficial for all the singers. During its locking many impulses, blood etc are collected in the throat area and not allowed to flow to the brain. But when it is removed, there is a gush/ flow of blood and obstructed impulses from throat to the higher centers of the brain. Thyroid hormone, Thyroxin-T4 is secreted in the throat which is responsible for tissue metabolism in our body i.e. rate at which nutrients will be consumed, tissues will age and cell turnover will happen. Second important gland in the throat is Parathyroid which regulate calcium metabolism and regulate amount of calcium in the blood and bones.

Precautions:    

Should not be practiced by people suffering cervical spondylitis, high blood pressure, heart disease.

Asans affecting Vishudhi Chakra:

Halasan, Sarvang Asan, Reverse Padm asan, Chakrasan, Hastotan Asan, Matasya Asan, Kandhar Asan, Halasan.    

4.Mahabandh

General:

Mahabandh is a great practice which employs use of all the three bandhas discussed previously. Its practice is utilized in kriya yoga too and has been explained in Hatha Yoga Pradipika, Chapter 3 also. It can be performed in two different manners. Some perform it in one sitting position itself which can be Sidh Asan or Sidh Yoni Asan and others perform it as Utaanpad asan on both sides. Different scriptures refer to it with little variations.

Technique:

Type 1

It employs use of Kumbhak, Moolabandh, Jallandhar Band, Uddiyan Bandh, Khechari and Shambhavi mudra. Sit in Sidh asan or Sidh yoni asna with spine straight and hands resting on the knees as shown in the figure below. Relax your body and mind and bring your consciousness to your central axis.

Breath in slowly and deeply through nose, hold breath (Antrik Kumbhak) and apply Jallandhar Bandh, Moolbandh and Uddiyyan Bandh. Fix your gaze in the eye brow center practicing Shambhavi. Hold as long as possible and then slowly release the breath. 

                                           (Pran and Apan join together and Uddiyan forces it into the Sushumana, as shown above)

Slowly raise the chin, unlocking the Jallandhar Bandh and exhale. This comprises one round. One can practise 5-7 rounds as per one’s capacity. 

Type 2:

Perform Mahamudra as shown in the sketch and explained, 03 times, holding the breath comfortably as long as possible.

Mahamudra (4.1a)

    Fold left leg so that thigh is in contact with chest and arms are encircling around the knee holding, while right leg is folded below and heel is pressing on mooladhar as shown below. Inhale and fill up the lungs. From this position, releasing the left knee extend the leg onto the floor. Extending both arms front and holding the left foot toe firmly, keeping tongue in Khechari mudra, fix the gaze into trikuti for Shambhavi mudra i.e. eyebrow centre, keeping the back straight and chin a little up with moolbandh and holding breath.

                                                                                             Mahamudra (4.1b)

Run consciousness along Ajna, Vishudhi, and Mool as long as comfortable. After that release the breath, release hold on the right foot, slide the hands along the sides of the right leg up to waist. This completes one side. Put both hands on the floor lifting the torso, change the position of both the legs i.e. right leg is folded with thigh to the chest and left leg is folded below with its heel on the mooladhar. Repeat the same procedure as was performed above on the other side (Rt leg, 4.1c).

Mahamudra (4.1c)

After completing the right leg cycle, bend both legs together with both thighs touching the chest (4.1d). Inhale and then extend both legs in front and hold both toes (4.1e) as advised earlier and maintain the position as long as comfortable.

Mahamudra (4.1d) & Mahamudra (4.1e)

Then exhaling release the grip on toes, withdraw the hands back tracing the path from the outer side of the legs up to the waist (4.1d).This completes one cycle. Next breath should be used for second round. Like this, do three rounds with right leg extended, three rounds with left leg extended and three rounds with both legs extended.

Benefits:

“It charges our body with pranic energy and Sushmana awareness in heightened. It clears all energy blockades in the body. As is clear from the practice method, high blood pressure patients, heart patients or those who have undergone recent surgeries should refrain from it. It helps us control Udan vayu and strengthens our dhyan”.[1] It clears the nadis and stimulates our Suhumana and brings heightened awareness and clarity. Digestion, assimilation of food and pranic energy are stimulated. It charges all areas from Mooladhar to Ajna chakra. So physiologically it stimulates digestion, Pranically it circulates energy in the chakras, Psychologically evolves our mind and Psychically arouses receptivity. As the pranic energy (Kundlini) moves up and down the Sushumana, a number of times, blockages of past karmas are removed.

Precautions:

As explained in earlier practices too, one who is suffering from high BP, low BP, ulcers of stomach or intestines, hernia should refrain from attempting it till their condition is improved. Healthy body is a pre-requisite for all kinds of bandhas.

 

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Mudras

Due to paucity of time, one could not share all the details on the Zoom session and hence sharing the all the details here for the benefit of participants. 

Nirvana Sage-Amshi - Zoom 3 Session-Mudra (28.02.21)

Indian Yogis attributed four important purposes of human life, namely Dharma, Artha, Kaam and Moksha. 4^th Moksha is considered to be the highest sought goal by them. To achieve moksha one needs knowledge, to attain knowledge one needs Yog. Performing right actions, we attain  wealth; with Wealth we fulfill our desires and transcending desires we attain moksha.

That is why it is commented ‘योगहीन ज्ञान, ज्ञानहीन योग, दोनो ही मोक्ष नही दे सकते’, which neither knowledge nor Yog alone can provide Moksha, it can happen only when both of them come together. One of the important part of the yog is mudra. What is it?

मोदयति इति मुद्रा ।। मु means realization of the self, द means through body and इति means provides. It is considered higher than the asan asans and pranayam. It provides jpy, appeasement of divines and provider of divine powers. Bandha and Mudra are not ashtang yog but rather it is from Tantra. Mudra can be 1. Manoja-from mind (by negation of past and present karmas) 2. Vagbhava-from Mantras (by purification of the self), 3. Dehobhava-through body posturing (by focusing of the mind for assimilation of the pranas).

At some places Mudras have been described as those which clear the practitioner of the malefic Planet effects, burn all his sins and wrong doings.

Acharya Ksheraj: it helps to attain Atma; strengthen mantra; help realize all till Dwadashant (a specific internal mental level). Mudra is also called Shakti;

Gherand Samhita tells that it provides divine powers, removes all shortcomings of the physical body, increases digestive power.  

Hath Yog Pradipika says that it helps in Kundlinin Raising, removal of all diseases and even death, provides 8 kinds of divine power, propitiates divinities.

Swachand/ Netra Tantra: it is kriya shakti.

Nitya Shodashikarnav: it provides power, darshan of the divinity, removes bad effects of planets, removes ignorance of the self.

As per Dancing text, there are 62 mudras like Pataka, Sarp, Tripataka, Mayur, Ardh Chandra, Hamsa Paksha, Katari, Mushti, Shuchi etc. But it has been very rightly described in the following sloka>

यतो हस्तो ततो दृष्टि, यतो दृष्टि ततो मनः,

यतो मनः ततो भावः, यतो भावः ततो रसः ।।

Another interesting comment made in aspect of Dancing is that ‘A dancer should sing through throat, Express through hand gestures, show inner feeling through Eyes and Express the rhythm through feet.’

Mudras can be divided into many groups as follows:

Astrological (Thumb-Mars, Index-Jupiter, Middle-Saturn, Ring-Sun and Little-Mercury)

Ayurvedic: Vaat, Pitt and Kaph.

Nritya: 62 in number.

Poojan: (Tantra or Vedic): Avahani, Sthapani, Sannirodhini, Sammukhi, Surbhi, Ankush, Avgunthan, Chakra, Matasya, Lelihaan, Yoni, Conch, Linga, Panch Pranam, Mudgar etc.

Yog:

1.Pranic (Mahamudra, Mahabhed, Mahavedh, Yoni, Vajroni, Shaktichalini, Shambhavi, Pashini, Prithvi dharana, Jaliye Dharama, Agni Dharana, Vayavi Dharana, Akashi Dharana)

2.Glandular (Nabho Mudra, Khechari Mudra, Tadagi Mudra, Manduki Mudra, Matangani Mudra, Bhujangani Mudra, Vipritakarani Mudra, Ashwani Mudra, Kaki Mudra)

3.Others (Vajroli, Sahjoli and Amroli mudra)

Mudra Details: Develop control over both mind and body.

A.Poojan Mudras

Avahani, Sthapini, Sannidhapani, Sannibodhani Sakalikaran Parmikaran.

B.Pranic Mudras-Hand Forms

                                                                   shaktanand.blogspot.com

1.Pran Mudra:

Join Thumb, Ring finger and little finger together keeping index and middle fingers straight. Provides energy/ Health, Good for eyes, improves diseases resistance capacity, removes tiredness, hunger and vitamin deficiency. Connected to ANAHAT Chakra.

Apan Mudra:

Join Thumb with middle finger and ring finger.

Relief from constipation, piles, diabetes, kidney defects, stomach and heart diseases, as apan drains waste out of the body, hence help us to detoxify. Connected with MOOLADHAR Chakra.

Vyan Mudra:

Join thumb with index finger and middle finger, keeping other fingers straight.

Normalizes BP, reduces body pain due to vitiated Vaat, activates and strengthens all nadis, removes faigue, laziness and dizziness.

Saman Mudra:

Join thumb with all the dingers of the hand.

Digestive fire fanned by it, balances metabolism, improves functioning of lever, improves appetite, balances Tridosh. Connected with MANIPUR Chakra.

Udan Mudra:

Join Thumb with index finger, middle finger and ring finger, keeping little finger separate and straight.

Helps to regulate blood flow to brain, effortless thinking, creativity and intellectual sharpness, alleviates asthma and improves respiratory function, improves voice and speech control.

C.Tantra Mudra

Karm mudra, Dhram mudra, Maha mudra, Samaya mudra.

Avahani Mudra, Matasya Mudra, Yoni mudra, Avgunthan Mudra, Chakra Mudra, Shankh Mudra, Sarvakarshani-Sarvidravani etc. 9 mudras, Panch-Pranaam-mudras, Lelihaan Mudra, Kachap Mudra etc.

D.Yogic Mudras

1.Mahamudra(Great Psychic Attitude):

                                                                       BSY illustration

Subsidiary practices: Ujjai, Unmani, Khechari, Shambhavi and Moolabandh.

Sit in Sidhasan(males) or Sidhyoni asan(females) with left heel in the space of sexual trigger point (Urethra) between anus and testicles, turn tongue into Khechari position, head bent front, apply Moolbandh and perform poorak with Ujjai, raising the pranic energy from in frontal area of the body from Mooladhar to Vishudhi and simultaneously raising the chin upwards pushing the pran from Vishudhi to Bindu at the back of the head. Hold the breath and run your consciousness from Shambhavi(eye brow center) to Khechari (roof of the mouth) to Mooladhar at the base as many times as possible comfortably while holding breath.

Release Shambhavi Mudra, bring consciousness to Bindu, exhaling retrace the path back to mooladhar. As pranic energy nears mooladhar, release the bandh to enable it fall down completely. Repeat this 12 times.

Benefits:

Divine powers, Nadi Shodhan, Stability of semen, removal of all sins, Kundalini Rising, all diseases removed, digestive fire increased, attractive physical body, old age removed and death removed, all desires fulfilled, control over senses, Ida and Pingla are neutralized, all ignorance removed, all six kinds of ras are well digested.

2.Mahabhedh Mudra:

                                                                          BSY illustrtion

Subsidiary practices: Ujjai, Unmani, Khechari, Nasika agra drishti, Jalandhar Bandh and Moolabandh.

1

Sit in a Sidh Asan (men) and Sidh Yoni Asan (Women), bring your chin down towards the neck, apply moolbandh, exhaling fully and concentrate on Mooladhar. Now with Ujjai raise the pranic energy up towards throat passing through frontal passage at the level of various chakras. From Vishudhi it should be raised to the bindu. Hold your breath there.

Then raise the chin a little up and bring the consciousness to Ajna chakra and from there with Ujjai descend it downwards through the spine passing through various chakras to Mooladhar, bending the neck forward to bring the chin down to arrive at the same position as at the start. Do Uddiyan Bandh. Holding the breath, run the consciousness up and down from Mool-Uddiyan-Nasikagra. Run the consciousness as many rounds as possible and then stop at Mool. Release the lock and let the pranic energy go into Mool. This completes one round. One may repeat 3-12 rounds, depending upon one’s own practice potential.  

2

Sit with heel of the left foot in between anus and testicles and right foot over the left leg. Inhale and hold the breath with Jalandhar and Moolbandh. When no longer able to hold, exhale slowly. One should do on both the sides equal number. In Gherand Samhita, it is said that right foot should keep on pressing the left foot set in between anus and testicles.

Benefits:

It causes 72,000 nadis in the body to remain upward moving, provides great powers, makes free of the noose of death and help see Shiva in the middle of the eye brows. It strengthens the whole body and yogis mind becomes satisfied. Mahamudra dn Mahabhed Mudra affect Mooladhar, Manipur, Ajna Chakra, builds concentration of mind and induce meditation.

3.Mahavedh Mudra:

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1

In it the technique is same as Mahabandh mudra. During its practice it is said one should perform Uddiyan bandh and make the pran fly into Sushumana.

2

Doing Mahabandh Mudra, lift the body a little up by placing the hands on the floor and let it fall on the heel again and again, thus do tadan / ताडन of the hips. It should be done in kumbhak and not harshly in Unmani state of mind.

3

Joining Pran and Apan together, filling the stomach with air, perform tadan kriya.

Benefits:

Without it Moolbandh and Mahabandh both are futile or are of no value, Pran moves into Sushumana, neutralizes Ida and Pingla, Ida-Pingla-Sushumana become helpers in self-realization, whiteness of hair removed, old age and death removed, fire element increases, Air element comes under control, all chakras and divinities start vibrating, Kundlini Jagran, All sidhis received.

Practicing these three mudras (Maha-Mudra, Mahabandh-Mudra, Maha-Vedh Mudra) regularly for 6 months one achieves victory over death.

4.Yoni Mudra:

Sit in a comfortable asan and keeping ones back straight, close ears with thumbs, press eyes with index fingers, close nasal passages with middle fingers and inhale through mouth and close it with ring and small fingers of both hands. Apply Mool bandh and Jallandhar bandh thus directing Apan and Pran towards the navel where they will meet each other. After this one should do dhyan of the chakras and then fix the gaze in the eye brow center. Keep Mool bandh tight and not let the energy to leak through anus. Hold as long as possible and then slowly release Jallandhar bandh, remove the fingers on nose and mouth to slowly exhale in the end remove the moolbandh too. Once exhale is complete, again inhale through mouth and close both nose and mouth as earlier and again hold as long as possible. Repeat it three times and not more than that as one should work with quality instead of quantity. This kriya over the time, helps us collect together, all the scattered light particles of knowledge in the Ajna chakra. When they come together, they provide a circular shape like Sun for the yogi to meditate upon. There are many details in it which can be instructed on one-to-one teachings.

It helps in development of Kundlini and lights up upper Chakras. It gives peace of mind and clears us of all sins. It helps gauge one’s spiritual progress too.

5.Vajroni Mudra or Vrishchik Asan:

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It is a great mudra for Bindu Sidhi. Physical body becomes strong like Vajra. It provides long life. All nadis in the body are strengthened and also energizes the mind.

6.Shakti Chalini Mudra:

Shakti Chalan means movement of Shakti or pranic energy inside our body. It can be done sitting as well as lying in Shavasan pose.

Gets free of the fear of death, does not face untimely death, controls death and can leave his body at will. It can be used for self healing and healing of others near or at distance.

7.Shambhavi Mudra: Similar to Shanmukhi Mudra.

8.Pashini Mudra:

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Lie down with face up on floor. Arms straight by the sides of the thighs. Raise both of your legs all the way back above the head so that the toes touch the floor like in Halasan. Interlock fingers of both the hands and stretch your arms too on the floor in direction opposite to your feet. No exhaling, folding legs, bring both knees close to your ears with hips upwards. Hold comfortable, unfold your legs back to Halasan and slowly return to Shavasan. Wait a few seconds and then perform another round. Perform 3 rounds.

Proved energy to all parts of the body. It stimulates all the spinal nerves in and around spine, stretches all the back and spinal muscles, energizes the total nervous system and help release all unconscious fears inside us. One can meditate on Mooladhar or Vishudhi chakra too in this mudra position.

NOT TO BE by people suffering from heart problem, slip disc, cervical spondilytis, weak eyes or high blood pressure. 

9.Yog Mudra:

Sit comfortable in Sukhasan, Padmasan, Sidhasan or Swastik asan, whichever is comfortable. Bring both arms at the back and hold with right wrist with left hand or hold elbows of opposite arms. Close your eyes and inhale through nose. Slowly bend forward, exhaling the breath and keeping the consciousness on the eye brow center. Touch the forehead to the ground, if possible, else bend as much as you can forward. Co-ordinate the breathing and forward bending position in such a manner that exhalation gets complete as our head bends maximum front. Hold the forward bending position as long as comfortable in Bahiya Kumbhak position i.e. without breath. When it is difficult to hold without breath, slowly starts inhaling with raising the body back to the starting position. Repeat it 11 times. It focuses the mind and stimulates our Ajna chakra.

If one is having sciatica, slip disc, BP or heart problem, some abdominal surgery etc., then one should not do it without doctor’s consultation. It reduces blood flow to the legs and increases it to pelvic and abdominal region, hence improves functioning of the organs lying in that area and also alleviates sexual disorders. Releases pressure on the nerves connected to the brain and whole body thus overall health improved. Articulation of the joints improved.

More advanced form of Yog mudra is with Badh-Padma Asan.

10.Parthivi Dharan: Done by doing dhyan of Brahma in the heart with kumbhak for 5 Ghadis or two hours, Victory over Earth element, victory over death, capacity to roam on Earth without touching it.

11.Ambhasi or Jaliya Dharani Mudra: dhyan of Vishnu instead for two hours with Kumbhak, Victory over death even after drowning in deep waters, end of all kinds of difficult to bear sins and taap.

12.Aagnayi Mudra/ Vaishvanari Dharna: Raising the Agni tattva with yogic power inside and meditating on it for two hours holding the breath. Freedom from fear of Death, no effect of fire on a person even after entering live fire.

13.Vayavi Dharana: Victory over old age and death, Capacity to walk in space or sky, control over air element and one cannot die due to air element.

14.Akashi Dharana: Meditate on Sadashiv in the heart with Ham beej for a time span of two hours doing Kumbhak. One who practices it, never dies and does not get affected in pralaya kaal, knower of it alone is the knower of yog.

 

E.Glandular Mudra

1.Nabho Mudra:

Sit in any dhyan asan and curl up the tongue touching the palate, inhale, perform Kumbhak and focus mind on that very place on the soft palate. Taste the nectar colleting there from the Murdha Granthi or Pituitary gland. 

It stimulates all glands to secrete respective secretions. Power in men and attractiveness in women is attributed to it, if it is less than a person turns dwarf. All diseases removed. Since one’s tongue is engaged at the palate and hence cannot indulge in talking in Vaikhari and hence one is saved form speaking untruth and realizes the power of speech.

2.Khechari Mudra: Arises from mouth and one develops no difference to taste of any kind. ‘Kha’ is Space and ‘Charan’ is movement. If tongue is held for a period of 24 minutes in the taalumool, then all the imbalance of the seven metals in the body is removed, disease, death and poison of snakes also removed, one becomes free of all the karmic results and effects of time. One becomes urdhav-retas, all diseases removed, all thirst, lethargy, sleep, hunger and ignorance are removed, one who drinks the nectar falling in the forehead that yogi attains victory over death in just 15 days practice, he is not affected by the soft touch of women, his Semen never falls below Ajna chakra but if it even falls down he can re suck it up through the help of Vajroli. Like if wood is fed into fire, fire never dies; if oil is put in a deepak, deepak never extinguishes, in the same manner if one keeps tasting the nectar falling in the Ajna chakra then the Atma never leaves the physical frame. So a yogi should daily eat beef (his own tongue which is cut every seventh day with the help of a thread) and drink liquor (nectar in eye brow center).

3.Tadagi Mudra:

Lie down on your back with chest facing up towards the sky. Exhale and suck your stomach in and try to as if touching navel to the spine. Hole this position as long as possible. One may keep taking a little breath while holding the stomach in above position.

One overcomes old age and death. It strengthens Madhup granthi or Pancrease, which secretes INSULIN, if looses strength results in diabetes.

4.Manduki Mudra:

1

Sit in a comfortable position and move the tongue like a frog does i.e. moving it in and out.

2

Nose tip gazing is also called Manduki mudra.

It helps activate salivary glands and taste buds. The taste buds are located on the sides of the tongue towards its root. So, movement of the tongue should be from the base. Makes skin tight, stops greying of hair and one keeps young forever.

5.Matangani Mudra: Matang means an elephant.

Process: Inhale through mouth and exhale through Nose. Then inhale through mouth and exhale through nose.

Take salt (Sendha) water in a glass. Drink it through nose and spit it out through mouth. After this take another salted water in a glass. Now drink through mouth and bring it out through nose. It will clear the nasal tract of all unwanted kaph collected there. It will also keep the trikuti area cool. This will help in making one peaceful, lose unnecessary anger, improve eye sight and unnecessary thoughts generated, stress collected. Tonsils(infected tonsils infect gall bladder and appendix, resulting arthritis and rheumatism) and adenoids (located at the at the end of the nasal cavity in the form of a patch of tissues, which trap harmful bacteria in breath and food and deny them entry to our body) improved.

6.Bhujangani Mudra:

Bhujang means a snake. Sit in any asan comfortably. Inhale through mouth so that breath goes in to the stomach, hold it for some seconds there and exhale through mouth.

It strengthens Stomach; Spleen and Liver purified; digestion stimulated and blood purified. Improves power and victory over death. Stomach ailments removed, cools the midriff, balances the bindu. Air cleanses everything inside,  

7.Viprita Karani Mudra:

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It is similar to Sarvaang Asan but the difference being that unlike Sarvangasan where shoulders to heels, whole body is held vertically in a straight line, in this mudra the upper body is kept at an angle of about 60 degrees to the floor supported by both hands with thumbs inwards and fingers outwards with upper arms up to elbows resting on the ground. Legs from hip joint onwards to the feet are held vertical.

Doing it for 3 hours daily, hair do not turn grey, one gains victory over death, past karma effect gets weakened. Testes and kidneys remain healthy.

8.Ashwani Mudra:

Sit in a comfortable position. Contract the anus as you inhale. Hold as long as long easily possible, then release the muscular contraction as one breathes out. This forms one round. As we contract the anus, our genital area also gets contracted. Try not to let genitals contract. No limit on practice.

It can also be practiced with just contraction and relaxation of anus in any position.

Increases Power by redirecting it upwards-hence making one urdhav-retas;

Makes anus sphincter muscles strong which are associated with constipation and piles or hemorrhoids. It helps stimulate intestinal peristalsis and help evacuation. It draws blood away form anus while done in Sarvangasan, thus allow the blood to drain back towards heart. Colon becomes stronger. It absorbs all the liquids because loss of them from the body results in energy depletion in our physical body. 

9.Kaki Mudra:

Pucker up the lips like beak of a crow and inhale breath through it. Take the breath in to the stomach and hold it there for some seconds. After this, exhale through mouth.

It strengthens secretion of stomach and thus when stomach Gastrine is generated, it digests food which when entering blood provides power to our body. Removes all diseases of stomach and makes it healthy too.

Other Mudras(from Tantra):

1.Vajroli Mudra: removes ignorance, provides realization even without following yam and niyam to sad-grihastas, yog sidhi, divine body, Bindu sidhi, enjoys all kinds of desires, one remains urdhav-retas despite being indulging in bhog. Becomes knower of past, present and future, he can suck the raj of a female even, it is a method of stopping the downward flow of semen.

In pitt centric initial flow and useless end flow is left and only the middle flow of Bindu is taken.

2.Amroli Mudra:

Drinking of Amra though nose and practicing Upward movement of the semen is this mudra. It provides divine sight/ divya drishti. It is a method to suck up the fallen-out semen even after mixing it with feminine secretions.

3.Sahjoli Mudra:

In it ashes from a dry cow-dung burning are taken and smeared on head, forehead, eyes, heart, shoulders and both the arms during copulation.

4.Unmani Mudra: Its mudra of ‘no mind’ or ‘thoughtless state’. Its done in kriya yoga as well as in tantra. 

1

Sit in a comfortable asan and focus your attention on the eye brow center where Ajna chakra is, with eyes open. Though are open, attention should be moved from Ajna to Vishudhi, Vishudhi to Anahat, Anahat to Manipur, Manipur to Swadhishthan and Swadhishthan to Mooladhar respectively. As we reach the bottom chakra we may close our eyes or half close them as is comfortable. Repeat the whole dhyan again and again. In this state, eyes perceive but they are not seeing anything, whole attention is inside. Further naad and breath can be added to it.

2

Unmani is a state represented inside us, where the mind is 1/512 of its state when fully in the world. In this the consciousness is elevated from Ajna(1) to Bindu, where unit of mind is 1/2. From Bindu one moves to Ardh Chandra (1/4), Nirodhika(1/8), Naad(1/16), Naadant(1/32), Shakti(1/64), Vyapini(1/128), Samana(1/256), Unmani(1/512).  

Benefits:

It performs Chit shudhi of the practitioner by reducing the grossness of the mind. It gives great peace of mind, detaches one from outer impulses and provides detachment from the world.   

5.Agochari Mudra:

1

Sit comfortably and close your eyes lightly. Slowly open them and fix them along with the mind on the tip of the nose. We will see a V-form which converges at the eyebrow center. Become aware of the breath flowing through the nose and the sound it makes while travelling through it. Thus, focus on these aspects and exclude all else.

2

Sit comfortably in any dhyan asan. Raise your any hand in front so that palm is pointing downwards. Touch thumb to upper lip so that tip of the little finger is just in front of the tip of the nose at a distance of four fingers. Now concentrate on the little finger tip without blinking. As one gets use to fix gaze on it, remove the hand holding the gaze in that area which the little finger-tip was. So now it becomes a niralmab dhyan i.e. dhyan without any base.  Thus, it becomes dhyan on the space only.  

Benefits:

Are similar to Tratak and Khechari mudra. Turmoil and anger in mind is controlled. Try to perform in a secluded and peaceful place.

6.Bhuchari Mudra: To fix mind in space four fingers in front of the nose. Oblivious to the effects of fragrance and bad smell.

7.Chachari Mudra: to focus mind in the Ajna Chakra. Arises between the eyes. One is not affected by any scene.

8.Gyan Mudra:

Gyan represents intuitive knowledge. Thus, this mudra represents attitude of intuitive knowledge. Sit comfortable in any dhyan asan with thumbs touching the respective hand index fingers. Thumb represents FIRE element while the index finger represents AIR element or thoughts in the mind. Pressing the index finger little bit with fire element, decreases the thought train and enable focus. 

Ayurvedic Mudras

 

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Vaat Mudra:

Vaat constitution people are flat chested, thin bodied, visible muscles, fibers and veins, few moles which tend to be dark, either too tall or too short, prominent joints, rough and brittle nails, nose bent or turned up, like sweet, salty and sour taste, like hot drinks, Scanty urine, less perspiration, less sleep, hands and feet often cold, creative, alert, active, restless, very quick understanding but short memory, less will power, confidence and tolerance, weak reasoning, earn quick and spend quick so remain poor.

Pitt Mudra:

Medium height, delicate body frame, medium prominence of muscles, veins, many bluish moles and freckles, coppery complexion, yellowish, reddish, fair. Soft skin which is warm and less wrinkled, silky red/ brown thin hair growth which have tendency to grow grey prematurely, gray or green eyes, eye balls medium, nails soft. Sharp nose with reddish tip, good metabolism, digestion, good appetite, natural craving for sweet, bitter astringent tastes, enjoy cold drinks. Sleep is of medium duration, produces larger volume of urine, stools are soft and plentiful, excessive perspiration, body temperature a little high, hands and feet are warm, do not tolerate heat, Sun light and hard work, Intelligent, sharp and good orators, are emotional, ambitious, appreciate material prosperity, well of and luxurious possessions.

Kaph Mudra:

Well developed bodies, carry more weight, broad extended chest, soft lustrous oily thick skin, veins etc generally not seen on the skin, prominent bones, thick dark wavy soft hair, dense eyes which are black or blue, white of eyes generally too white, eyes are large and attractive, digestive function slow, slow eaters, like pungent bitter and astringent foods, sound prolonged sleep, good stamina, soft stools, happy,peaceful, tolerant, calm, forgiving, loving, exhibit traits of greed-attachment-envy, slow comprehension and understanding, but once understood very good memory. Wealthy, earn money and hold on to it well.

Trust information shared above was interesting and added to the knowledge of all the readers. Om!

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