Yoga BLOG

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

The Child's Pose/Seal of Yoga - Yoga Mudra Child's Pose is one of the yoga practices that allows you to experience complete relaxation, putting you in a position where you can optimally unwind and detach yourself from the pressures of everyday life. Child's Pose, also called Garbhasana, returns you to a position in which you were completely relaxed and unaware of exertion and tension. Garbhasana has a positive effect on building confidence and is beneficial for relaxing the back. Instructions for the child's position Garbhasana, Child's Pose, includes various positions that you can assume from the basic posture. The basic posture of this asana involves sitting on your heels with the backs of your hands resting next to your heels. Your elbows hang loosely and your forehead touches the floor. Your neck is long and your shoulders relaxed. Your back relaxes as you breathe deeply and then place your hands under your forehead if full Child's Pose is not possible due to health restrictions or a lack of flexibility. You can clench your fists or place them flat on top of each other, depending on how Child's Pose is most comfortable for you and how it relaxes you the most. Your back is rounded when your forehead touches the floor or rests on the tops of your hands or your fists. How does Garbahasana work? Child's Pose has a positive effect on your body and mind. The physical effect begins in the cervical vertebrae and extends through the thoracic and lumbar regions to the sacral vertebrae. All back muscles are stretched, and tension is released, allowing you to become much more relaxed and remove internal blockages from your body. Child's Pose is also ideal for the neck and throat area and, what's more, ensures that blood circulation is activated and accelerated. In Garbahasana, the abdominal organs receive a good massage, which can reduce menstrual cramps. Because the long back muscles and lumbar muscles, as well as the lower strand of the trapezius, are engaged and stretched, relaxation is widespread and immediate during the exercise in Child's Pose. Chakras activated with the child's pose The solar plexus is activated in Child's Pose, and energies in the body are harmonized. The chakras addressed are Manipura, Ajna, Sahasrara, and Swadisthana. Because Child's Pose mimics the position of an embryo in the womb, Garbhasana represents primal trust, humility, and the ability to let go. The positive influence on the chakras and your muscles leads you to complete relaxation, allowing you to find maximum peace in Child's Pose and give your mind the freedom to concentrate fully on your breathing and not perceive anything around you. The positive effect on blood circulation recharges your body, making you more active, fitter, and more resilient. Child's Pose is one of the most effective yoga exercises that you can practice for the sake of your well-being and integrate into your yoga routine. Flexibility in Garbahasana A major advantage of Child's Pose is its flexibility, which means you're not forced to overexert your body and necessarily rest your forehead on the floor. If you have back pain that prevents you from reaching the floor completely, you can also rest your forehead on your palms or fists and perform the exercise with equal effectiveness. The activation of your chakras and the beneficial effects on your muscles, as well as the release of tension, are not compromised by an alternative to Child's Pose. Only if you have retinal or eye problems or high blood pressure should you consult a doctor before practicing yoga and mention Child's Pose. Image © stay2gether / 123rf.com