The Rudra Mudra strengthens the earth element and its organs. It is a good antidote for weakness. It should be practised with both hands for about five minutes three to six times a day.
The tips of the thumb, index finger and ring finger should be placed together.
The middle and index fingers should be relaxed and extended.
The Garuda Mudra activates the blood flow and the circulation. It also helps alleviate exhaustion. One should do this three times a day for four minutes.
Clasp your thumbs and place your hands, the right on top of the left with the palms facing inwards, on your lower abdomen. Remain in this position for about ten breaths.
Later slide your hands to the navel. Remain there for another ten breaths.
Then place your hands on the pit of the stomach and remain for another ten breaths.
After this, place your left hand on the sternum, turn your hands in the direction of your shoulders and spread your fingers.
This is very significant and symbolic of turning the wheel. The hands form two wheels and in Hindu mythology the wheel signifies completion. The two wheels here indicate the teaching of reincarnation. The left middle finger (Saturn) represents the transition from this world into the next - from death and birth.
Raise both hands in front of the chest with the right hand higher than the left.
Join the thumbs and index fingers of each hand.
The palm of the left hand faces the heart and the back of the right hand faces the body.
The left middle finger touches the place where the thumb and index finger of the right hand form a closed circle.
While forming this Mudra, breathe deeply and slowly.
This Mudra indicates forgiveness and is quite common in Hindu mythology.
Place the left hand forward and downward with the open palm facing outward.
Place the right hand on the lap or thigh.
This Mudra belongs to the heart chakra and is the symbol for purity. It is good during times of loneliness and despair.
Put your hands together, the fingers vertical, relaxed and spread out.
The lower portion of the palms touch as well as the pads of the little fingers and thumbs.
If the hands are closed, they resemble the bud of a lotus flower.
When the hands open and the fingers spread out wide, it is akin to the lotus opening.
After four deep breaths, close both hands back into a bud and place the fingernails of the fingers of both hands on top of each other.
Then join the backs of the fingers, the backs of the hands and allow the hands to hang down for a while, all relaxed.
Bring the hands back into the bud position and the open flower.
Repeat several times.
Pushpa means flowers and this Mudra is a handful of flowers. This Mudra is about openness and acceptance. The gesture itself resembles that emotion.Place both hands open and upwards against the thighs, relaxed and with the thumbs placed against the outer edge of the index finger.
As the name suggests, this meditation is dynamic. In Dynamic Mudra, one should keep on moving the fingers, keep the breathing slow and inhale and exhale evenly. This Mudra relaxes the nerves hence it can be practised everyday for up to half an hour.
During each exhalation, place one of your fingertips on the tip of your thumb.
While inhaling, extend the fingers again.
Speak a syllable mantra while doing this. During saaa, press together the thumb and index finger; during taaa, use middle finger and thumb; during naaa use ring finger and thumb; during maaa, use little finger and thumb.
Do this with each hand.
When you do it the second time, press your fingernail instead of your fingertip with your thumb. During the third time, press your whole finger with the thumb. At the same time, press your fingertip into the palm of the hand.
This is a gesture of meditation and the mudra is like a submission. This is the classic meditation pose. The bowl shape made by the hands indicates that we are empty to receive new energy.
Both hands should be placed on the lap like bowls.
The left hand lies in the right hand and the thumbs touch each other.
The Shiva linga or Shiva's phallus is the masculine force and the symbol of destruction and subsequent regeneration. This Mudra It regenerates is a great healer as well. This Mudra can be done twice a day for four minutes or even longer.
Place the right hand with the thumb extended upward on top of the left hand.
The left hand is like a tight bowl with the fingers held together and cupped.
Both hands should be held at the abdomen and the elbows pointing outwards and slightly forward.
The right hand will be like a fist with the thumb extending upward cradled in the cup of the left hand.
This Mudra is very simple and is an effective one also. Place this Mudra at the right place and you feel instantly rejuvenated. It is like a sharp focus of healing energy, like a laser beam or a shaft of light, which is directed to the area of concern. It can be an effective healing tool. This Mudra is placed on the organ or body part that hurts or is tense. It is akin to directing energy to a specific part.
Cup your hand and place four fingers on the thumb.
Be sure that your hand should resemble a cone. And place it on that part of the body that needs more energy.
This can be done with both hands five times a day for five minutes. Various organs are related to specific body parts.
As the name suggests, this Mudra is very good for the joints. It balances energy in the joints and is effective. This should be done with both hands.
In the right hand put the thumb and ring finger together and in the left hand put the thumb and middle finger together.
This Mudra can be done four times a day for fifteen minutes.
This Mudra has a calming effect and helps a person sleep. You should do this Mudra three times a day for twelve minutes.
Place the ring and little fingers together little loose and with a gap between them.
The other two fingers are loosely bent over the thumbs, which are placed in the palm.
Focus on breathing and slow down exhalation a bit.
Maha Sacral Mudra
The Maha Sacral Mudra is good for complaints of the lower abdomen. It can provide relief from pain during menstruation and provide relief from bladder and prostrate complaints as well. This Mudra is done with both hands.
The ring fingers of both hands touch and the little fingers are on the thumbs. Hold this position for ten breaths.
Now place the pads of the little fingers together and place the ring fingers on the thumbs. Hold for ten breaths.
This Mudra can be done three times a day for seven minutes.
This Mudra is good for allergies and it can be done four times a day for seven minutes.
Place the index finger in the fold of the thumb and the tip of the thumb on the side of the middle fingernail.
The ring and little finger are relaxed and extended. Do this with each hand.
This Mudra refreshes the system and charges it with energy.
Both hands should be placed in front of the solar plexus.
The index fingers and thumbs of both hands should be laid on each other.
The index fingers should point upwards and the thumb downward.
It can be held for any length of time.
This is a good Mudra to handle depression. You can practise this Mudra at least seven times.
Place both hands on the thighs and place the tip of the thumb on the root of the little finger.
Encircle your thumbs with the other four fingers while slowly inhaling. Hold your breath for a few moments.
Slowly exhale while holding in the abdominal wall.
Then open hands and imagine all your worries leaving your body.
This Mudra is good for headaches. It relieves tension and eliminates mucous congestion in the frontal sinuses.
The tips of the thumb, index finger and middle finger should touch each other.
Then, extend the little finger and place the ring finger into the fold of the thumb.
Do this with each hand three times a day for six minutes.
This Mudra too can be done in addition to the Suchi Mudra as it also promotes digestion and helps cure constipation. One should do this Mudra three times a day for fifteen minutes.
Bend the fingers inward and place the thumb over the ring fingers. Do this with each hand. Make them like fists.
This Mudra strengthens the breathing impulse in the solar plexus. One should do this Mudra three times a day for four minutes.
Fold your hands in front of your solar plexus.
The fingers are clasped and the middle fingers are placed against one another with the fingers touching
They should not be tightly held but there should be space between them.
This is the crocodile Mudra. This Mudra activates kidney energy. It taps your reserves of strength. It can be done three times a day for about ten minutes.
Place one hand inside the other and extend the thumb of the lower hand through the little finger and ring finger of the other and place it in the middle of the palm of the upper hand.
This hand's thumb and the tip of the ring finger touch each other.
As the name suggests, this Mudra promises freedom from fear.
Raise the right hand to chest level with the palm facing forward, almost resembling a wave.
Place the left hand on the left thigh, in the lap or on the heart.
Detoxification is a comprehensive and a holistic process of house cleaning and is necessary and it has to be done with some regularity too. This Mudra helps detoxify the system, which is so essential considering the muck it accumulates along the way, both physical and emotional. This Mudra is done with both hands.
Place each thumb on the inner edge of the third joint of the ring finger.
All the other fingers are relaxed and extended.
This Mudra stimulates circulation. One should do this Mudra with each hand three times a day for five minutes. This Mudra is practiced with the three fingers - the middle finger, the ring finger and the little finger.
Your three fingers should be bent and held together and the thumb pressed on to the side of the middle fingernail.
Then extend your index finger and it should also be relaxed.