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Prana Mudras - Breathing Mudras Mudras are often referred to as the heart of Hatha Yoga practice . Loosely translated, the term "mudra" means something like "seal," "sign," or "mark," but also "cheerful" and "joyous." Breathing mudras allow you to achieve relaxation without requiring much space or time. These practical mudras can be performed quickly and easily on the train, in a waiting room, or anywhere else. The following mudras are recommended for beginners as well as advanced practitioners. Their variable effects make them a versatile aid, but it is important that they are performed consistently. They should be performed with a specific inner focus and can be practiced several times a day. It is helpful for all of the following mudras to imagine your fingers clinging together like magnets. 1. Chin Mudra The Chin Mudra represents self-realization. It also promotes the flow of energy in the body and has a positive effect on mindfulness. For this meditative posture, you need to press your index fingers and thumbs together, and place your hands relaxed on your crossed legs. While you can perform this mudra anywhere, we recommend using a mat to find a comfortable position for meditation. You can perform the exercise either simultaneously or by first joining the fingers of your right hand, placing them down, and then following suit with your left hand. The three fingers that are not joined should always be as straight as possible. 2. Chinmaya Mudra Chinmaya Mudra is a variation of Chin Mudra. The difference lies in the finger position, although the thumb and index finger are still brought together. Here, too, you lie cross-legged on the floor or a mat. Your thumbs and index fingers are brought together to form a ring, and the other three fingers of your hand are curled into the palm of your hand. Make sure your fingers are only touching, not exerting pressure on each other. Your hands are again placed on your legs, palms facing upward. Here, you can find your inner energy and calm, monitor your breath, and release stress. 3. Adhi Mudra Adhi Mudra has a healing effect on sadness, calms the nervous system, and promotes oxygenation to the lower parts of the body. For this exercise, place your thumb on your little finger, and curl the other fingers together so that your hand forms a fist—without forcing the individual fingers against each other. While holding this light "fist," you can perform breathing exercises. Inhale for four seconds, exhale for three seconds, inhale for six seconds, and exhale again for three seconds. This strengthens the functioning of the internal organs, increases lung capacity, and has a calming effect. 4. Brahma Mudra Brahma Mudra can be performed almost anywhere and requires barely more than five minutes of your time. It helps with tension, for example, in the neck or shoulder area. Position your fingers in the same way as in Adhi Mudra, except that you then bring your hands up to the level of your navel. In this position, you can again perform breathing exercises and calmly observe the flow of your breath. Try to consciously visualize how the oxygen permeates your body, thereby having a positive effect on your mind and body. 5. Hakini Mudra The Hakini Mudra helps you relax, deepens your breathing, and has a positive effect on your entire organism. You actively supply your brain with valuable oxygen, which also increases your attention and ability to absorb information. For the Hakini Mudra, you lightly place the fingertips of both hands together. With your tongue resting loosely in your mouth, inhale deeply, hold it for four seconds, and then exhale gently. You can repeat this about 10 to 12 times; after the first few breaths, you should notice your diaphragm softening. A calming effect occurs, which after just a few strokes will help you focus further on the circulation of air. You can perform the Hakini Mudra standing or sitting. 6. Vishnu Mudra The Vishnu Mudra helps your body regulate breathing between the left and right nostrils. Despite this interaction, you only perform the Vishnu Mudra with your right hand. Open your right hand and bend both your middle and index fingers slightly, resting the pads of these two fingers on the ball of your thumb. Then move your thumb towards your ring finger, keeping the ring and little fingers close together. Place your right hand against your nose so that the last joint of your thumb rests directly on the right nostril. The tip of your ring finger rests on the left nostril. You can then close one nostril at a time without exerting too much pressure to breathe through the other – this creates Nadi Shodhana: alternate nostril breathing. Image © elenaray / 123rf.com

Mudras - small yoga exercises for in between Do you know mudras, those little finger exercises for in between? MUD means joy, RA stands for giving: A mudra is something that gives us joy. The compound word has many other, sometimes very different, meanings, such as gesture, mystery, and money. The term is also much more comprehensive. When we talk about mudras in yoga, we need to distinguish the familiar finger exercises, along with eye, tongue, and other exercises, from the body postures (mudras as part of the asanas). You may also be familiar with the typical gestures of Buddha statues and Indian deities: These hand and arm postures are also called mudras, but are not our topic here. We have included eye and tongue mudras as examples below. Simple and effective In this post, we'll focus on a few finger mudras, of which there are many. So sit back and relax on a meditation cushion and practice a bit with us. Our goal is to help you practice one or two mudras on the go. Generally, the finger position should be held at least once a day for 15 minutes; if you're practicing multiple mudras per day, leave at least five hours between each practice. This finger holding shouldn't be too strenuous. Hold your fingers with emphasis so that you can feel them, but not excessively tightly. This way, the 15 minutes won't be difficult. For some exercises, it's possible to rest your hands on your thighs to remain as relaxed as possible. When you 're on the go , you often can't assume a meditative posture or cross your legs. However, you can still sit and practice in a relaxed manner. "On the go" means sitting on a train or in a waiting room, perhaps lying in the bathtub or waiting at a bus stop. Even three minutes are enough if you're short on time: one or two short exercises are better than nothing. The exercises definitely have an immediate relaxing effect. Long-term, experts say they produce excellent results after about four to six weeks. The exercises Our five different fingers represent both the Buddhist elements and emotions. The thumb represents or regulates fire and worry, the index finger air and fear, the middle finger emptiness and anger, the ring finger earth and sadness, and the little finger water and ambition. If your hands are stiff and cold, warm them up by gently massaging and then smoothing out each finger individually. For all exercises, but especially for the eye and tongue exercises, practice carefully and for shorter periods! If in doubt, it's best to consult a trainer. This is especially true for beginners. Let’s start with an eye mudra : - Squint slightly at the tip of your nose (just practice briefly!); for this exercise, you should also have knowledge of classic yoga eye exercises - increases concentration and influences the heart chakra. Two tongue mudras follow: - Gently press the tongue against the front of the palate - influences the brow chakra. - Gently press the tongue against the middle palate - influences the crown or vertex chakra. Here are some finger mudras that can be practiced with both hands or are even possible with both hands only: - Chin Mudra or Gyan Mudra : in the open hand, curl the index finger and touch it with the tip of the thumb - promotes concentration. - Dhyani Mudra : Place the back of the right hand loosely on the open left hand; both thumbtips touching. This is a meditation posture for deep inner peace. Light a candle if you feel comfortable doing so. - Hakini Mudra : place the fingertips of both hands together (thumb to thumb, etc.); spread the fingers, breathe calmly through the nose - this deepens your breath and relaxes the whole body. - Shaakini Mudra : place the right thumb in the left palm, the right fingers on the back of the left hand, pushing the right hand between the left index and middle fingers - good for tension in the jaw and neck. - Varun Mudra : Hold the hand vertically; place the tip of the thumb on the tip of the little finger - can improve the sense of taste and the body's water balance (good for the kidneys). Image © byheaven / 123rf.com

Hatha Yoga exercises Hatha Yoga is a branch of yoga that—as distinct from spiritual forms of yoga—is considered a physical form of yoga. This variant is understood as a separate stage on the path to spiritual yoga. The term "Hatha" in Sanskrit means strength and tenacity. It refers to the effort required to achieve one's goal through practice and dedication. Hatha Yoga can be traced back to the 14th century. It was first mentioned in the famous classical yoga text Hathapradipika by the yogi Svatmarama. Perspectives on Hatha Yoga are complex and multifaceted. Different yogis had different views, which led to three central works on the subject today. In addition to the Hathapradipika, these are the Gherandasmhita and the Shivasamhita. Today, Hatha Yoga is practiced primarily in Western Europe and the Americas. When people talk about "yoga" in general, they generally mean the Hatha Yoga form. The associated exercises are very extensive and complex. They primarily include cleansing exercises, body postures, breathing exercises, and energy exercises. Kriyas - The cleansing exercises In Hatha Yoga, the Kriyas (Sanskrit: action, deed) techniques are among the central yoga exercises . They are referred to as cleansing exercises that define the purification of the body, especially the body's cavities, and the associated maintenance of health. In addition to numerous individual small exercises, there are six central main exercises that are considered the most important and are described in the famous yoga text Hathapradipika from the 14th century. 1.) Trataka – Purification of the tear flow of the eyes by fixing a point 2.) Neti – cleaning the nose with the help of a thread or a rinse 3.) Kapalabhati – cleansing the lungs through rapid breathing 4.) Dhauti – cleansing of the upper digestive tract, especially through douching 5.) Nauli – cleansing the intestines through circular movements of the abdominal muscles 6.) Basti – cleansing of the colon mainly through douching Asanas – The body positions Asanas are postures or exercises that affect the whole person and address both physical reality and the mental perspective. The Sanskrit term means "fixed body posture" and thus defines the focus of these exercises on holding a practice situation for several seconds. The exercises are based on gentle and extremely slow movements and can generally be performed by everyone, regardless of age. The postures are performed in a meditative state. They strengthen the body, help it heal when needed, and keep limbs and joints supple when performed regularly. Pranayama – The breathing exercises The cleansing exercises mentioned above, together with the asanas, are considered essential prerequisites for being able to practice Pranayama, the breathing technique used in yoga. Breathing exercises are central to Hatha Yoga for sustainably revitalizing the body and mind. They provide access to one's own life energy and help manage stress and tension. There are abdominal breathing exercises and rapid breathing exercises to quickly supply the body with oxygen. Alternate nostril breathing exercises balance emotional well-being and are considered preparation for meditation. The ideal thing about these breathing exercises is that they can be performed in numerous everyday situations. Even people who are ill or have limited mobility and therefore may not be able to perform physical yoga exercises can benefit significantly from these breathing techniques. Mudras – The energy exercises Energy control exercises include so-called minor and major mudras. All mudras are performed with the hands or fingers. The small mudras refer to individual parts of the body. Typical exercises are designed to energetically influence the respective body parts. The major mudras include several smaller mudras and, in addition, specific breathing and visualization techniques. Mudras are said to offer a special way to meditate. They are believed to have healing powers and a powerful energetic effect. Image © byheaven / 123rf.com