Mudras (Hand Gestures)

 
A mudra is a sign, symbol and gesture, movement or position of which affects the flow of pranic energy of the body. It also refers to a corresponding psychic attitude. The word mudra also means “seal” or short cut or short circuit – indicating an actual physiological basis for the effects of hand gestures by uniting certain neurological reflex points which terminate on the surface of the hands. Mudras’ action begins at the subtle energy level, balances chakras, heals emotionally and acts on the physical body. Mudras are used in conjunction with pranayama. Thumb symbolizes humanity (finite & limited). Index finger represents God, sea of cosmic energy (infinite & eternal). Five fingers of the hand represent the five ether elements of nature - Little finger represents water, Ring finger is for earth, Middle finger for the ether, Index finger for air and Thumb denotes fire.
 
There are a large number of mudras. Mudras should be held at least for 15 minutes to 45 minutes in a day’s time. A few mudras are discussed as under:

1. Jnana Mudra – Jnana means intuitive knowledge. In Jnana mudra, the tips of index fingers of both hands are folded to touch the inside root of their corresponding thumbs. In alternative process, tips of the thumb and index finger touch each other. Symbolically, thumb represents all pervading consciousness and index finger bows down to supreme consciousness (thumb).

Jnana mudra improves concentration and enhances learning, helps to manage insomnia, eases tension and improves positive feelings, helps in depression, improves brain health and focus, good in relieving headaches and good for managing diabetes with medicines and diet.

1. Chin Mudra – In chin mudra, hands of Jnana Mudra face upwards with backs resting on the knees.
2. Chinmaya Mudra – In Chinmaya Mudra, the tips of index fingers of both hands are folded to touch the inside root of their corresponding thumbs as in Jnana Mudra. Further, tips of rest of three fingers touch the respective palms.
3. Vayu Mudra - Vayu mudra helps to balance the air element in the body. The air element is associated with the Vata dosha, this mudra is excellent for vata body types and helps in relieving different types of pains like arthritis, cervical spondylosis, sciatica, helps in easing constipation, provides immunity against cold & cough etc. Process - Fold your index finger and touch the second phalanx bone with the tip of your thumb. Apply gentle pressure so that the tip of index finger should touch the base of the thumb. Straighten the other three fingers and keep them activated.
4. Surya Mudra – Surya mudra creates heat in the body. This mudra increases the fire element and reduces the earth or Kapha element. It helps in reducing the bad cholesterol, improves metabolism and enhances strength, improves digestion, imparts lustre to the skin etc. Process - Bend your ring finger inward, placing the tip of it at the base of the thumb and touch the second phalanx bone with the thumb and press a little. Stretch out the other three fingers.  
5. Prana Mudra – Prana mudra re-energizing the body and helps in balancing life element in the body, strengthens the immune system, improve the flow of vital forces in the body, good for high blood pressure, sharpens the vision, improves eyesight, helps in proper blood circulation in body, relieves mental tension, anger, restlessness, frustration, burning in stomach and soothes the digestion. Process - Touch the tip of ring and little finger with the tip of the thumb and keep the other two fingers (index and middle) extended.
6. Prithvi Mudra increases the earth element in the body and decreases the fire element. It is good for nourishing the body tissues, for any kind of skin diseases and rashes like urticaria, strengthens the tissues in the body including brittle nails, helps with premature greying, hair fall, promotes weight gain, helps to overcome fatigue, and during convalescence gives strength to the bones and helpful in osteoporosis, Arthritis etc. Process - Just join the tips of the ring finger and the thumb and keep the other three fingers straight and active.
7. Apana Mudra - It detoxify the body and gives relief from constipation, piles, diabetes, kidney defects and the dental problems. It is best for stomach and heart disease. Process - to do this Mudra, bend the ring and middle fingers and touch the tip of the thumb, while keeping the other two fingers straight.
8. Varun Mudra - It balances the water element in the body, reduces the dryness of the skin and helps cure many skin diseases. Process - Slightly touch the tip of the thumb with the little finger, then put some pressure and see the difference.
9. Akasha Mudra - It serves as the space element and help to remove negative emotions and detoxify our bodies. This mudra connects to the throat chakra, giving the strength to speak truth. Process - Press the middle finger into the thumb. Palms can be either facing up or down.
10. Anjali Mudra – It is “Namaste” posture. Anjali mudra in practice is for a greeting or as a representation of searching within oneself, it remains powerful. Process - Bring your palms together in a prayer pose, press the thumbs into your sternum taking deep breaths.
11. Shankha Mudra (Conch) – While sitting for meditation practice, this mudra is most comfortable method to hold hands, then rest them on the lap.
12. Bhairava Mudra (Consort of Shiva) – To place hands one on top of other in the lap, while sitting in meditation.
13. Shunya Mudra (Voidness) – This mudra is used by Buddhists to describe the state of nirvana (state of totality, oneness, devoid of ego). Top of the fingers of hands touching each other.
14. Mahayoni Mudra (Great source) – This is widely practised in tantric circles. It symbolizes the unity between individual and consciousness. The mudra needs to wrap and bend the fingers in a weird combination of directions. Hands in mudra can be held in front of chest or put on the lap.    
15. Agochari Mudra or Nasikagra drishti (Nose tip gazing) – This mudra brings peace and tranquillity in disruptive mind and allows one to transcend or go beyond normal awareness. Try to hold both eyes on the tip of the nose. Try to be completely absorbed in the practice to the exclusion of all other thoughts. Feel the breath moving in and out through the nose. In nose tip gazing, the eyelids are more than half closed and the eyes are looking downwards to the tip of the nose. After long time practice, it can induce high states of introspection and in turn, meditation.  
16. Shambhavi mudra (Parvati’s lotus, Eyebrow center gazing) – The word is the feminine of Shambhu. Shambhu in Sanskrit means something that is born from happiness/bliss. This mudra helps to transcend the fetters of the individual ego through practising it sufficiently for long time. This mudra should be practised after mastering agochari mudra. From a scientific point of view, Shambhavi activates the pineal gland which secretes the serotonin hormone to keep us calm and regulates our sub-conscious mind. Further, the subconscious mind is a powerhouse of energy and reduces the stimulation of cortisol hormone when we get angry. This way, it activates energy, passion, and insight to direct one’s life. Shambhavi mudra leads to Samadhi. Process –Sit in any comfortable meditative pose, adopt gyan mudra, slowly half-open the eyes and looking upward, focusing the eyes at the eyebrow centre, the curve of the eyebrows will form a V-shaped image with apex of the ‘V’ is located at the eyebrow centre, concentrate your gaze while looking at the point between the brows without blinking, when eyes get tired or start watering, discontinue the practice. After mastering the eye movement, coordinate Shambhavi Mudra with the breath, Inhale slowly while raising the gaze, hold the breath while maintaining the upward gaze, exhale slowly as the gaze is lowered.
17. Unmani Mudra - Unmani is a Sanskrit term translated as “no-mind” or “thoughtlessness”. Sit in any comfortable meditative pose. Process - Open your eyes to the fullest without straining, Inhale slowly and deeply, look upward & inward and focus at eye centre, breathe gently and continue gazing, bring your upper and lower eyelids closer until the eyes are half-closed, hold this position and try to concentrate only on your gaze, continue it until you become lost and only aware of the fixed spot. This ultimately leads you to a state where you will stop seeing and realizing anything around and merge with the spot. Unmani mudra has relieving effects on psychological issues, viz. stress, anxiety, and agitation. It brings forth joy, focus, and inner glory.
18. Bhoochari Mudra (Nothingness gazing) – This mudra is effective in bringing tranquillity and concentration of mind if done for a reasonable period of time with awareness. Keep eyes open, raise right hand in the front of face, hold the palm (flat & fingers together) so that it faces downwards & thumb in contact with the top of upper lip, elbow point to the side of the body, focus the eyes on the tip of the little finger intently for a minute or so without blinking, after a minute or so, remove the hand but continue to gaze at the space where the little finger was situated.
19. Ashwani Mudra – The Ashwani means ‘horse’. To develop sensitivity in the region of anus & perineum, rhythmically contract and relax the anal muscles with each inhalation & exhalation respectively. It can also be integrated with nadi Shodhana Pranayama. Ashwani mudra helps to stimulate intestinal peristalsis (wave like motion that propels the stool) and greatly help in alleviating constipation. This is important for eventual mastery of moola bandha.
20. Mahamudra – In Sanskrit word ‘maha’ means great and ‘mudra’ means psychic attitude. Maha mudra alongwith maha bheda mudra release lot of energy in the physical, pranic and psychic bodies. Maha mudra is a practice which purifies the entire network of nadis (psychic passage), balance Ida and Pingala and absorb nectar of bliss so that it pervades one’s whole being. Maha mudra involves khechari, moolabandha & shambhavi, and unmani mudra.
21. Maha Bheda mudra (Great piercing psychic attitude) – Both maha mudra and maha bheda mudras have profound influence on the pranic level. They influence three centres: mooladhara, manipura and ajna chakras. These two kriyas manipulate and harness the energies within the chakras for inducement of concentration of mind and meditation. Maha bheda mudra involves khechari, unmani mudra, jalandhara bandha, moolabandha, uddiyana bandha and nasikagra drishti,
22. Vajroli mudra – Vajra can be regarded as the name of a nerve which connects the sexual organs with the brain. It is psychic pathway that is associated with the sushumna pathway. Process – sit in the comfortable position, place the hands on the knees, try to draw the sexual organs upwards by pulling and tensing the sexual organ and lower abdomen, due to contraction the sexual organs move slightly. The purpose is to convert sexual energy into ojas.
23. Manduki mudra (Frog attitude) - The sitting pose for this mudra is bhadrasana which resembles the sitting pose of frog. This mudra is beneficial in balancing the Ida and Pingala nadis and leads awakening of sushumna.  Process – sitting pose vajrasana, feet point opposite to the body or alternatively soles face upward, in case not possible place folded blanket so it presses mooladhara, separate knees as far as possible, place the hands-on knees, open eyes, do nasikagra drishti (gazing at the tip of nose), be aware of breathing through nostrils, inhalation merge at eyebrows centre & diverge while exhalation, try to smell fragrance of astral body (aroma similar to sandalwood), no fixed duration.

 
Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati