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You are here: Home / Archives for Yoga / Yoga Mudra

Alternate Nostril Breathing: Nadi Shodhana

October 20, 2018 by Julie Lusk

Alternate nostril breathing, also called Nadi Shodhana or Nadi Suddhi, creates a sense of physical, mental, and emotional well-being. It is done by alternating nostrils while breathing. Doing so balances right and left-brain integration, promotes mental clarity, and whole brain functioning. It can relieve headaches and sinus problems. It calms emotions and fosters feelings of deep inner contentment and balance. Due to its soothing effect, it is ideal preparation for deep relaxation or meditation.

Time: 2 minutes of daily practice. Increase gradually to 10 minutes or longer

The nadis (pronounced NAH-deez) are the non-physical nerve channels within the body.  The nadis deliver prana, the life force, throughout the body.  While there are thought to be over 72,000 nadis that travel throughout the body, there are three primary ones that run along the spine.  Alternate nostril breathing balances these nadis.

  • The ida (pronounced EE-dah) is energetically to the left of the spine and is activated by the exhalation. It is associated with the receptiveness, intuition, and passivity.
  • The pingala (pronounced pin-GAH-lah) is activated by the inhalation and is energetically on the right. It is associated with activity, logic, and objectiveness.
  • The sushumna (pronounced sue-SHOOM-nah) is the central channel. It is activated by the gap between breaths. It is linked with wisdom and the balancing of our active and receptive nature.

The first step to the practice is to learn the proper hand position to aid in the alternation of the breath. Two hand positions (mudras) are offered.  Both are effective. Try them both to find out which feels easier for you. Take a few minutes to get used to switching between nostrils with the hand positions before adding the breathing patterns.

Vishnu Mudra

The first way, named Vishnu Mudra, is to take your right hand and bend your index and middle fingers toward the palm. Your thumb, ring, and pinky fingers are upright. Next, get used to gently closing your right nostril first with your thumb, and then release the thumb and close your left nostril with the ring finger of your right hand. Switch back and forth until it feels smooth.

 

Nasagra Mudra

Nasagra Mudra is another hand position that can be used. Begin by making the peace sign with your right hand. Next, bring your pointer and middle fingers together and then release your thumb. Place the pads of your index and middle fingers in the center of your forehead or between your eyebrows and then use your thumb and the knuckle of your ring finger to alternately close and release your nostrils.

 

The rhythm of the inhalation to the exhalation is usually uneven at first.  With practice, it will smooth out so they become equal in length. When this is easy for you, begin slowing the exhalation down so that it becomes longer than the inhalation until eventually the exhalation is about twice as long as your inhalation.   More breathing ratios are below.  Maintain alertness of your breath instead of breathing mechanically.

Process

While either hand position can be used, the Vishnu Mudra is used to describe the pattern for the sake of clarity. The pattern alternates nostrils after each inhalation like this:  Exhale – inhale / change nostril / exhale – inhale / change nostril, etc.

Here’s how to practice one round of alternate nostril breathing:

  • Come into a comfortable seated position with your spine erect.
  • Form your fingers of your right hand into Vishnu Mudra by curling your index and middle fingers into your palm, straighten the ring and little fingers, and place your thumb against your right nostril.
    1.  Gently exhale and then inhale through your left nostril.
    2. Close the left nostril with the ring finger.
    3. Release the thumb. Gently exhale and then inhale through the right nostril.
    4. Close that nostril with the thumb and continue with step 1.
  • In other words, repetition is done by alternating nostrils after each inhalation.
  • Begin practicing for two minutes and gradually, very gradually, increase to ten minutes.  Avoid strain or force.

Breathing Ratio Variations for alternate nostril breathing:  Take your time with these ratios.  Never rush.  Do not force or strain.  Do not use breath retention if you have hypertension or other cardiac conditions.

The examples given are to the count of 4. This can be adjusted to 3, 4, 5 or 6 depending upon your comfort level. Count by silently saying Om 1, Om 2, Om 3, Om 4, etc.

  • Ratio of 1:1 – Develop breath control so that the inhalation and the exhalation are exactly the same length of time. Inhale for the count of 4. Exhale for 4. . Do not proceed until perfected.
  • Ratio of 1:2 – Double the length of the exhalation. Inhale for the count of 4. Exhale for 8. Do not proceed until perfected.
  • Ratio of 1:2:2 – Addition of breath retention. Inhale to the count of 4. Hold the breath for 8. Exhale for 8. Do not proceed until perfected.
  • Ratio of 1:4:2 – Inhale to the count of 4. Hold 16. Exhale 8. Do not proceed until perfected.
  • Ratio of 1:4:2:3 – Inhale 4. Hold 16. Exhale 8. Hold the exhalation 12. Do not proceed until perfected.

Note:  Alternate Nostril Breathing was adapted and reprinted with permission from Julie Lusk’s books

  • Yoga Meditations: Timeless Mind-Body Practices for Awakening, published by Whole Person Associates, Duluth, MN
  • Yoga Nidra for Complete Relaxation & Stress Relief, published by New Harbinger Publications, Oakland, CA

Filed Under: Mind-Body Mastery Tools and Techniques, Misc Musings, Relaxation Exercises, Stress Relief / Management, Yoga, Yoga breathing technique, Yoga Mudra Tagged With: alternate nostril breathing, nadi shodhana, nadi suddhi

Hakini Mudra for Brain-Body Balance, Problem-Solving & Focus

September 7, 2018 by Julie Lusk

The Hakini Mudra for brain-body balance, problem-solving and focus is one of my favorite hand mudras.  It’s very effective and easy to do.

Mudras are yoga positions, gestures, and seals for your hands and fingers that facilitate health, healing, psychological balance and spiritual transformation.  Some mudras use the whole body and breath.  They are effective, easy to learn, practical and powerful, and anyone can do them. Learn more about mudras here.

Hakini Mudra Benefits:

  • Directs the breath, awareness, and energy to the entire body to balance the bodymind physically and energetically
  • Complete and full breathing is facilitated effortlessly
  • Reduces stress
  • The first six energy centers (chakras) are stimulated and harmonized
  • Both hemispheres of the brain are integrated and invigorated
  • Boosts memory, concentration, and assists problem solving

How to do Hakini Mudra:

  • Gently touch the fingertips and thumb of one hand to the corresponding fingertips and thumb on the other  
  • Hold your palms apart as if you were holding a ball
  • Place your hands in front of your solar plexus (mid-section)
  • If your fingernails are too long to touch the fingertips together, interlace all the fingers, separate your palms, and touch the tips of the thumbs together

References: Yoga Nidra for Complete Relaxation & Stress Relief – Printed Book & Audio download, Julie Lusk. New Harbinger Associates, pg. 165-166.

The hakini mudra illustration is from Mudras for Healing and Transformation and courtesy of Joseph and Lilian Le Page of Integrative Yoga Therapy.  Their permission was given to use it in Yoga Nidra for Complete Relaxation & Stress Relief and associated materials.

Filed Under: Chakra Energy, Mind-Body Mastery Tools and Techniques, Relaxation Exercises, Stress Relief / Management, Wellness, Yoga, Yoga Mudra

Cultivate the Positive Meditation

January 2, 2013 by Julie Lusk

Here are three proven yoga techniques to help with setting a worthwhile intention that will help you overcome frustrations, anxiety and fatigue.  You will have clarity of mind, and be calm and courageous too.

They are the 1)  Pratipaksha Bhavana meditation.  2)  Kubera hand mudra.  3)  Yoga Nidra, a deeply relaxing exercise that helps you make needed changes.  Continue on for details and a handout for easy reference.

[Read more…]

Filed Under: Mind-Body Mastery Tools and Techniques, Relaxation Exercises, Yoga, Yoga and Meditation Quotes, Sayings, Poems, Yoga Mudra, Yoga Nidra Tagged With: cultivate the positive, Kubera Mudra, pratipaksha bhavana, setting intention, when disturbed by negative thoughts and feelings cultivate the positive, yoga nidra

Ring Finger Mudra for Temperature Control, Stamina and Equilibrium

July 14, 2011 by Julie Lusk

***

Another one of my favorite yoga mudras  is the Ring Finger Mudra.  It’s especially helpful in the summer since it helps control body temperature.  It does this since it works with the Chinese  “triple warmer. ” There are times when I get too hot as well as times that I get chilled due to air conditioning.  This hand gesture solves it.  In addition to temperature control, it is also good for increasing stamina and feeling balanced and a steady equilibrium.

How to do the Ring Finger Mudra

  • Sit, stand or lie down
  • Encircle your left ring finger with the four fingers of your right hand – the right thumb  extends to the middle of your left hand.
  • Keep holding your finger for a while and feel the experience
  • Next encircle your right ring finger and hold it for the same amount of time.

Benefits of the Ring Finger Mudra

  • Gives stamina, staying power and the power to be assertive
  • Associated with the deep meridian of the liver which provides patience, serenity, hope, and vision for the future
  • Associated with the triple warmer which provides temperature control for the body, which in turn regulates cell function.
  • Helps with maintaining equilibrium during stressful times

Reference:  Mudras: Yoga in Your Hands by Gertrud Hirschi

Filed Under: Stress Relief / Management, Wellness, Yoga, Yoga Mudra Tagged With: hand exercise, hand gesture, hand gestures, Yoga Mudra, Yoga mudra for temperature control

Kubera Mudra for Achieving Goals, Finding Objects & More

January 11, 2011 by Julie Lusk

Here’s another powerful yoga mudra (hand gesture) to use.  It’s called Kubera Mudra for achieving goals and more.  I’ve been adding it to my daily meditations and using it during my yoga posture practice.  I especially like using it when setting goals and intentions.  Please don’t take my word for it.  Instead, try it out for yourself and let me know how it goes.

Kubera Mudra Benefits:

  • Focuses and concentrates energy for something strongly desired.
  • Puts powerful strength behind future plans (goals and what you want fulfilled)
  • Confidence, calmness and peacefulness
  • It can also be used to find something (lost object, parking spot, etc.)
  • Physically, it opens and decongests the frontal sinuses.  Hold the mudra while breathing as if you were sniffing a flower.

 

How to do Kubera Mudra:

  • Touch the tip of your thumb, index finger and middle finger together.
  • Bend the other two fingers in toward the  middle of your hand.
  • Do this with both hands.
  • Hold for several minutes and repeat 2-3 times throughout the day.

Filed Under: General, Mind-Body Mastery Tools and Techniques, Stress Relief / Management, Yoga, Yoga Mudra Tagged With: achieving goals, confidence, hand exercise, hand gestures, Kubera Mudra, yoga hand position, yoga mudras

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