Boost your health, re-energize your life, enhance your yoga and deepen your meditation
Swami Saradananda
First published in the UK and USA in 2015 by Watkins, an imprint of Watkins Media Limited
Just with Paypal
Book Details
Price
|
3.00 |
|---|---|
Pages
| 263 p |
File Size
|
5,697 KB |
File Type
|
PDF format |
ISBN
| 978-1-78028998-4 |
Copyright©
| Watkins Media Limited 2015 |
Abhaya Mudra: Have No Fear Gesture 140
Adho-mukha Mudra: Downward-facing Gesture 45
Agni Mudra: Fire Gesture 36
Ajna Mudra: Brow Chakra Gesture 134
Akasha Mudra: Touching the Void Gesture 74
Anahata Mudra: Heart Chakra Gesture 58
Anjali Mudra: Gesture of Offering 139
Apana Mudra: Cleansing-energy Gesture 101
Ashva-ratna Mudra: Jewelled Horse Gesture 44
Bhairava Mudra: Fierce Determination Gesture 136
Bhramara Mudra: Humming Bee Gesture 78
Bhu Mudra: Touching the Earth Gesture 98
Bhuchari Mudra: Gazing into the Void Gesture 80
Bhumi-sparsha Mudra: Earth Witness Gesture 95
Chin Mudra: Unrestricted Consciousness Gesture 62
Dhyana Mudra: Meditation Gesture 50
Ganesha Mudra: Remover of Obstacles 137
Garuda Mudra: Eagle Gesture 64
Granthita Mudra: Knot Gesture 65
Guru Mudra: Jupiter Gesture 37
Hakini Mudra: Problem-solving Gesture 144
Hridaya Mudra: Compassionate Heart Gesture 60
Jalodar-nāshak Mudra: Water-reducing Gesture 113
Jnana Mudra: Wisdom Gesture 97
Kaleshwara Mudra: Lord of Time Gesture 82
Kali Mudra: Black Goddess Gesture 106
Kamajayi Mudra: Victory over Excessive Desires Gesture 43
Karana Mudra: Instrument Gesture
Kilaka Mudra: Key to Good Health Gesture 120
Kshepana Mudra: Letting Go Gesture 68
Kubera Mudra: Guardian of Wealth Gesture 86
Kurma Mudra: Tortoise Gesture 122
Linga Mudra: Mark of Siva 39
Maha-shirsha Mudra: Overactive Mind Relief Gesture 146
Mahatrika Mudra: Great Triangle Gesture 116
Makara Mudra: Crocodile Gesture 127
Mandala Mudra: Circle Universe Gesture 147
Manipura Mudra: Solar Plexus Chakra Gesture 38
Māsiki Mudra: Monthly-relief Gesture 124
Matangi Mudra: Guardian of Wisdom Gesture 84
Matsya Mudra: Fish Gesture 126
Muladhara Mudra: Root Chakra Gesture 96
Mushti Mudra: Closed-fist Gesture 148
Nadānasudhana: Four Mudras in a Chanting Practice 88
Namaskar Mudra: My Essence Meets Your Essence Gesture 138
Nirvana Mudra: Liberation Gesture 135
Nivedana Mudra: Deep Listening Gesture 81
Padma Mudra: Lotus Gesture 59
Pitta-energizing Mudra: Blues-banishing Gesture 49
Pitta-pacifying Mudra: Excess Heat-reducing Gesture 48
Prana Mudra: Life-force Gesture 100
Pranāpana Mudra: Taking In and Throwing Out Gesture 66
Prithivi Mudra: Earth Gesture 94
Pushan Mudra: Giver of Good Health 42
Samasti Mudra: Integrating Brain Hemispheres Gesture 145
Sankalpa Mudra: Practice Intention Gesture 83
Shakti Mudra: Essence of Power Gesture 118
Shankha Mudra: Conch Shell Gesture 46
Shanmukhi Mudra: Tuning into Silence Gesture 79
Shunya Mudra: Silence of the Void Gesture 75
Sthira Mudra: Steady and Stable Gesture 102
Sukham Mudra: Stress-relief Gesture 103
Surabhi Mudra: Wish-fulfilment Gesture 87
Surya Mudra: Sun Seal 40
Swadhisthana Mudra: Sacral Chakra Gesture 114
Udana Mudra: Upward-flying Energy Gesture 77
Varada Mudra: Forgiveness Gesture
Varuna Mudra: Water-balancing Gesture 112
Vayu Mudra: Air Gesture 56
Vishnu Mudra: Universal Balance Gesture 104
Vishuddha Mudra: Throat Chakra Gesture 76
Vyana Mudra: Expansive Prana Gesture 63
Yoni Mudra: Seal of the Goddess 123
....
Introduction
I welcome you to this book with a hand gesture of greeting, known in the Indian
tradition as ‘Namaste’ – this translates as ‘my essence greets your essence’. This
book is all about such mudras: hand gestures used to strengthen and purify mind,
body and psyche by ensuring the free flow of natural healing energy, or prana,
around your body to bring about radiant health and inner peace.
Hand gestures are used in many meditation traditions and are instruments of
healing in a number of therapeutic systems. These include reflexology (massage
using reflex points on the hands and feet), kinesiology (muscle-testing and
natural healing techniques) as well as India’s traditional system of healing,
Ayurveda. This book is based mainly on the Indian use of mudras: these simple
yet powerful gestures are also an essential practice in hatha yoga and Indian
dance, art and ritual. However, people have been depicted making similar hand
gestures across the globe and throughout history: on Egyptian pyramids,
Sumerian tablets and Mayan statues, in Hebrew inscriptions and Classical art.
Unlike yoga postures and breathing exercises, which are best learned from a
teacher, mudras are easy to pick up and totally safe to practise by yourself.
Absolutely anyone can benefit, from children with learning disabilities to older
people with limited movement. If you have little spare time, mudras make the
perfect form of exercise: you can practise while waiting for a bus, taking a break
from the computer or watching TV.
Mudras are so valuable because they enhance overall wellbeing and allow
you to tap into hidden energy reserves. Practice brings physical benefits, such as
increased mobility and balance, and mental benefits, such as improved
concentration. Emotionally, mudras encourage forgiveness and compassion. As
yoga and meditation tools, they develop deep calm and inner peace. This book
offers practical techniques to achieve all this – and all you need is your hands.
HOW I DISCOVERED MUDRAS
Through my experimentation, observation and extensive teaching of yoga, I’ve
found that the body is a powerful antenna that is continually receiving and
transmitting the subtle energy known as prana.
Most people think of hatha yoga as physical exercises: asanas. But it has
developed many other techniques for channelling prana efficiently and
effectively. There are breathing exercises (pranayama), cleansing exercises
(kriyas), energy ‘locks’ (bandhas) and ‘seals’ (mudras), as well as meditation
and ethical teachings. Hatha yoga begins with the physical body, but with
practice you become aware of a more subtle movement of energy that is not
physical in nature.
As I got more deeply into my asana practice, I became aware that I was
doing something more than just moving my body. Often I felt as though my
movement was just a flow of energy. As I became aware of the prana, I started to
find ways to direct and seal it into specific channels. This was the start of my
work with mudras, which enabled me to fine-tune and intensify many of the
benefits of my asana practice.
I started practising yoga in 1967, long before it was fashionable, and
became a yoga teacher in 1975. I found I have an aptitude for observation and
research, and the ability to communicate ancient teachings in everyday language.
Over the years, I’ve taught many classes and trained many teachers. Much of
what I observed, including my findings on mudras, has gone into this book.
In 2003, when I began training yoga instructors in the teaching of
meditation, started experimenting with mudras on a wider scale. Each week, I
asked the student teachers to practise a different mudra and report back on its
energetic values. Many of their findings are contained in this book. I hope it will
inspire you, too, to try using mudras and experience for yourself how this
ancient practice can help you to live a more peaceful and happy life right now.
OM shanti – with wishes for peace,
Swami Saradananda
....
Table of Contents
Introduction
What mudras can do for you
Accessing your energy
Mudras and chakras
Mudras and the elements
Mudras and doshas
Integrating mudras into your life
1. Hand Health and Wellbeing:
Increasing flexibility and reducing stress
Power in your hands
Simple hand massage
Finger exercises
Hand exercises
Shoulder exercises
2. Fire Mudras:
Boosting inner strength and self-esteem
THUMB (SOLAR PLEXUS CHAKRA)
Introducing the fire mudras
Agni Mudra: Fire Gesture
Guru Mudra: Jupiter Gesture
Manipura Mudra: Solar Plexus Chakra Gesture
Linga Mudra: Mark of Siva
Surya Mudra: Sun Seal
Pushan Mudra: Giver of Good Health
Kamajayi Mudra: Victory over Excessive Desires Gesture
Ashva-ratna Mudra: Jewelled Horse Gesture
Adho-mukha Mudra: Downward-facing Gesture
Shankha Mudra: Conch Shell Gesture
Pitta-pacifying Mudra: Excess Heat-reducing Gesture
Pitta-energizing Mudra: Blues-banishing Gesture
Dhyana Mudra: Meditation Gesture
3. Air Mudras:
Encouraging freedom, joy and stress relief
INDEX FINGER (HEART CHAKRA)
Introducing the air mudras
Vayu Mudra: Air Gesture
Anahata Mudra: Heart Chakra Gesture
Padma Mudra: Lotus Gesture
Hridaya Mudra: Compassionate Heart Gesture
Chin Mudra: Unrestricted Consciousness Gesture
Vyana Mudra: Expansive Prana Gesture
Garuda Mudra: Eagle Gesture
Granthita Mudra: Knot Gesture
Pranāpana Mudra: Taking In and Throwing Out Gesture
Kshepana Mudra: Letting Go Gesture
4. Ether Mudras:
Enhancing inner peace, self-expression and creativity
MIDDLE FINGER (THROAT CHAKRA)
Introducing the ether mudras
Akasha Mudra: Touching the Void Gesture
Shunya Mudra: Silence of the Void Gesture
Vishuddha Mudra: Throat Chakra Gesture
Udana Mudra: Upward-flying Energy Gesture
Bhramara Mudra: Humming Bee Gesture
Shanmukhi Mudra: Tuning into Silence Gesture
Bhuchari Mudra: Gazing into the Void Gesture
Nivedana Mudra: Deep Listening Gesture
Kaleshwara Mudra: Lord of Time Gesture
Sankalpa Mudra: Practice Intention Gesture
Matangi Mudra: Guardian of Wisdom Gesture
Kubera Mudra: Guardian of Wealth Gesture
Surabhi Mudra: Wish-fulfilment Gesture
Nadānasudhana: Four Mudras in a Chanting Practice
5. Earth Mudras:
Encouraging stability and grounding
RING FINGER (ROOT CHAKRA)
Introducing the earth mudras
Prithivi Mudra: Earth Gesture
Bhumi-sparsha Mudra: Earth Witness Gesture
Muladhara Mudra: Root Chakra Gesture
Jnana Mudra: Wisdom Gesture
Bhu Mudra: Touching the Earth Gesture
Prana Mudra: Life-force Gesture
Apana Mudra: Cleansing-energy Gesture
Sthira Mudra: Steady and Stable Gesture
Sukham Mudra: Stress-relief Gesture
Vishnu Mudra: Universal Balance Gesture
Kali Mudra: Black Goddess Gesture
6. Water Mudras:
Enhancing health and equipping you to move forward
LITTLE FINGER (SACRAL CHAKRA)
Introducing the water mudras
Varuna Mudra: Water-balancing Gesture
Jalodar-nāshak Mudra: Water-reducing Gesture
Swadhisthana Mudra: Sacral Chakra Gesture
Mahatrika Mudra: Great Triangle Gesture
Shakti Mudra: Essence of Power Gesture
Kilaka Mudra: Key to Good Health Gesture
Karana Mudra: instrument Gesture
Kurma Mudra: Tortoise Gesture
Yoni Mudra: Seal of the Goddess
Māsiki Mudra: Monthly-relief Gesture
Matsya Mudra: Fish Gesture
Makara Mudra: Crocodile Gesture
7. Mind Mudras:
Increasing concentration and clarity
PALM OF THE HAND (THIRD EYE)
Introducing the mind mudras
Activating the Palm Chakras: Sensitizing the Hands
Ajna Mudra: Brow Chakra Gesture
Nirvana Mudra: Liberation Gesture
Bhairava Mudra: Fierce Determination Gesture
Ganesha Mudra: Remover of Obstacles
Namaskar Mudra: My Essence Meets Your Essence Gesture
Anjali Mudra: Gesture of Offering
Abhaya Mudra: Have No Fear Gesture
Varada Mudra: Forgiveness Gesture
Handshake as Mudra: Shared Gesture
Hakini Mudra: Problem-solving Gesture
Samasti Mudra: Integrating Brain Hemispheres Gesture
Maha-shirsha Mudra: Overactive Mind Relief Gesture
Mandala Mudra: Circle Universe Gesture
Mushti Mudra: Closed-fist Gesture
8. Mudra Routines:
Building optimal wellbeing
Daily routine for wellbeing
Headaches and migraines
Digestive problems
Menstrual problems
Asthma and skin disorders
Hay fever and allergies
Arthritis and stiff joints
Stress
Anger
Jet lag
Insomnia
Chronic fatigue
Glossary
Resources
Acknowledgments
Screenbook
....
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enquiries@watkinspublishing.co.uk
Text copyright © Swami Saradananda 2015 Artwork copyright
© Hannah Davies 2015 Photography copyright © Watkins Media Limited 2015
For copyright of other photographs see page 160 which is to be regarded as an extension of this copyright
The right of Swami Saradananda to be identified as the Author of this text has been asserted in accordance
with the Copyright, Designs and Patents Act of 1988.
Development Editor: Kelly Thompson Senior Editor: Fiona Robertson Editor: Susannah Marriott
Design and Art Direction: Georgina Hewitt Picture Research: Jennifer Veall Production: Uzma Taj
Commissioned Photography: Christina Wilson Commissioned Artwork: Hannah Davies