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Yoga Mudras for the Hands
Have you ever needed the benefits from yoga (energy, relaxation, clear mind, emotional balance, etc.) but couldn’t practice a pose because you were in public, not dressed for yoga, or didn’t even know how to do yoga? This happens to me several times a day! Luckily, I have found another secret that really works. It’s Yoga Mudras – yoga poses using hand positions and gestures.
I finally started taking these ancient teachings seriously while I was teaching relaxation training and guided imagery in the Bahamas last spring for the Easter/Passover Symposium on Yoga and Sacred Healing at Sivananda Ashram. Amy Weintraub (Yoga and Depression) and Joseph and Lilian LePage (Integrative Yoga Therapy) taught them as part of their presentations. This experience convinced me that Yoga Mudras are very effective, simple and profound.
As soon as I got home, I began investigating and practicing Yoga Mudras more and more. One morning I was reading a book on Yoga Mudras by Gutrud Hirschi and it described amazing results and reasons to practice Yoga Mudras. The results sounded too good to be true. Since I was suspicious, I wanted to put it to the test.
Meanwhile, I was suffering from seasonal allergies – my nose was running, my eyes were watery and itchy, and I was sneezing. So I tried Bhramara Mudra. It worked – and quickly too! Naturally I shared this with my yoga students and they also reported positive results too. We were so excited and it convinced us that Yoga Mudras have lots of valuable benefits to offer.
There are Yoga Mudras to help with allergies, feeling calm, lifting energy, headaches, chakra balancing and many more.
So, how can you learn more about yoga mudras for the hands?
1. My next 2 blog posts will show you wonderful mudras to practice. (use the RSS feed so you don’t miss out – it’s up in the right corner of this blog)
2. Attend yoga classes. See my schedule. Let me know if you would like to book me for a workshop.
3. Joseph and Lilian LePage have been studying Yoga Mudras for 10 years to write a book all about them. Their book shows 108 hand gestures along with guided meditations and affirmations. I am honored and excited that they asked me to edit the guided meditations.
The Sa Ta Na Ma Meditation CD & Download is here.
It’s been so rewarding to see so many of you getting excited about practicing the Sa Ta Na Ma meditation technique for memory improvement, mental focus, cognition and more.
However, everybody always asked how to keep track of the timing. After all, there is a specific method to follow as described here.
Finally, we have a CD and a digital download that will easily keep track of the timing for you! Just follow along with this beautiful chorus of voices.
Sa Ta Na Ma
Kirtan Kriya Meditation
Click HERE to buy this downloadable digital album
(MP3, AAC, M4A)
$7.99
Sa Ta Na Ma is a powerful mantra. Scientific studies show this 12-minute meditation increases memory, concentration, cognition, calmness & more. Repeating the mantra out loud, whispered & silently while doing simple finger movements (mudras) is done. A beautiful chorus of voices keep track of the time for you. A brief intro gets you off to a successful start. Digital downloads are available.
More Resources…
- Excellent info & video on the 12 minute meditation to improve memory – Sa Ta Na Ma meditation – Kirtan Kriya.
- Written instructions on exactly how to do the Sa Ta Na Ma (Kirtan Kriya) meditation for improving memory.
- Link to relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.
Get an audio recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
Eye Exercises to Improve Vision
Computer and device screens seem to torture your eyes causing them to become tired and dry in no time at all. Poor lighting, glare, dry air, and constantly staring at the monitor all contribute to eye strain. 
Chances are good that it’s hard to recognize how exhausted your eyes are until they feel tired and dry or your head aches. Here are a few preliminary steps you can take to avoid such strains:
- If possible, adjust the screen colors so they aren’t too hard on your eyes; try soft colors for a nice change.
- Avoid glare by choosing a place for your computer that doesn’t reflect windows or lights. Remember to wipe your screen off regularly.
- Remember to look away from your screen every fifteen minutes or so. It’s too hard on your eyes to do such close work without a break. Do it now!
Eye Movements
After a while, eye muscles tire out and it becomes harder to focus. To prevent this from happening, you can practice these eye movements. They will strengthen your eye muscles and eyesight and stimulate the brain. Visual, auditory, and sensory perception can increase. Do them sitting up, standing, or lying down.
Here’s How
- Start doing the eye movements slowly and pick up the pace after you can do it smoothly without jerks.
- Switch off by first paying more attention to the eye movements than to the visual effects. Next, take a moment to focus on both ends of they eye stretch.
- Remember to keep your head still as you do the eye movements. Let your facial muscles relax as well.
First Variation: Up and Down
- With your head and neck evenly aligned and movement-free, look up as far as you can and try to see up and over your head. Then look down as if you would like to see under your chin. Keep doing this for about 15-20 times in a row.
- Follow this by bringing your eyes back to center and blink them a couple of times.
- Afterward, rest with your eyes closed and take several deep breaths.
- Smile
Second Variation: Side to Side
- This time look quickly to the right and try to see behind your ear, then rapidly look to the left and try to see behind your left ear. Keep looking back and forth for 15-20 times.
- When finished, bring your eyes back to center.
- Blink a few times and rest them with your eyes closed.
- Smile
Third Variation: Eye Circles
- Keep your head still and look up. Circle your eyes in a clockwise direction three times.
- When finished, bring your eyes back to center and rest with closed eyes for a few breaths.
- Circle your eyes in a counterclockwise direction three times.
- Blink a few times and rest them with your eyes closed.
- Smile
Palming will rest and relax your eyes, calm your nerves, and quiet your mind. Your respiration will increase as long as you remember to breathe deeply and fully.
- Rub your hands rapidly together with your palms and fingers touching. Keep rubbing until you feel the generation of some heat and energy.
- Next, rest your elbows on your desk.
- Cup your hands and gently place them over your closed eyes (no glasses). Let the warmth and darkness soothe your eyes.
- Take several long and easy breaths as you imagine the tiredness being released with your out-breath, and energy and vitality returning with your in-breath.
- Smile
Chidakasha: Quieting the Mind by Stilling the Eyes Using the sense of sight is a very effective centering technique. Doing so can have a beneficial effect on the brain as well. Have you ever noticed that you can still see even with your eyes closed? All that is needed is to try. You might see it as darkness, designs, colors, spots, or a combination. It does not matter. What matters is passively focusing your attention on what is being seen and watching it as it changes. Have fun watching whatever appears as it comes and goes on the inside screen of your closed eyelids. This brings you into the moment and quickly settles down mental restlessness. Yogis refer to watching this inner space of consciousness as Chidakasha. ( Yoga Nidra for Complete Relaxation & Stress Relief, page 115)
Note: If somebody catches you doing this, be prepared to say something clever like, “Can’t a person even pray around here?” Your other option is to tell them what you’re doing and have them join in.
- Notice the benefits and smile.
This one of the many exercises you can do while at your keyboard, in your car, or whenever you want to feel better.
Julie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downloads and CDs include Wholesome Relaxation, Power of Presence, Yoga Nidra Essentials, Blue Moon Rising, and many others. Learn more at WholesomeResources.comDetails Power of Presence CD
Power of Presence CD
Written and narrated by Julie Lusk
Original instrumental music by Tom Laskey
Gain the benefits of meditation with comfort and ease. You'll soon solve workplace stress and easily handle personal challenges and health issues. CLICK the blue title link above to find out more... Digital downloads are available.
Be Calm, Clear Confident. Listen to the Power of Presence. Perfect for relaxation and to swiftly gain the benefits of mindfulness meditation with comfort and ease. You will soon solve work stress and easily handle personal challenges and health issues with this recording.
This recording has relaxation, breathing, imagery, and affirmation exercises from Julie Lusk’s book, Yoga Meditations.
Power of Presence CD
Track Sequence
- Introduction
Tips to optimize your relaxation experience. - Sinking into Sensation
Feel delightfully alive, alert, and mindful. - Energy Breathing Exercise
Achieve balanced, relaxed energy - Cultivate the Positive
Establish wholesome traits in
yourself with affirmations. - Everybody is Here
Beautiful music by Tom Laskey
Your Power of Presence is a very fine CD! Congrats!! Thumbs up, 5 stars!!!
Belleruth Naparstek
Health Journeys guided imagery creator
Power of Presence is being used by:
- American Cancer Society
- Wellness Community
- American Heart Association
- Virginia Tech
- Douglas Elementary School
- Mary Maguire Foundation
- Hospice of Cincinnati
- More
Candace Alexander, M.Ed., CHES
Director, Cultural Health Initiatives
American Heart Association
American Stroke Association
Julie leaves quite an impression upon those she touches through her work. Her passion and compassion for creating guided imagery and relaxation scripts and CDs literally change peoples’ lives. She has set the standard in this field and addressed the need for more preventative work for those who are predisposed to or have already experienced cardiac and cerebrovascular health issues. Go Red, a special project of the American Heart Association uses her CD’s.
- ************************Gain the benefits of meditation with comfort and ease. You'll soon solve workplace stress and easily handle personal challenges and health issues. CLICK the blue title link above to find out more... Digital downloads are available.
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