Yoga Mudra (attitude of psychic union) is a kaya (postural mudras).
How To Do Yoga Mudra (Attitude Of Psychic Union)
- Sit in padmasana.
- Take hold of one wrist behind the back.
- Close the eyes and relax the whole body.
- Bring the awareness to mooladhara chakra (slight moola bandha may also be performed.)
- Inhale slowly and feel the breath gradually rising from mooladhara to ajna chakra. Retain the breath for a few seconds and concentrate on ajna chakra.
- Exhale slowly while bending forward from the hips. Synchronize the movement with the breath, so that the forehead just touches the floor in yoga mudrasana as the air is fully expelled from the lungs.
- Simultaneously, feel the breath gradually descending from ajna to mooladhara chakra.
- Retain the breath outside for a few seconds while concentrating at mooladhara chakra.
- Inhaling, raise the trunk to the vertical position. Be aware of the breath moving upward from mooladhara to ajna chakra.
- All the movements should be performed in a harmonious, smooth and synchronized manner.
- Remain in the upright position, holding the breath for a few seconds and concentrate on ajna chakra.
- Exhale slowly, moving the awareness back down the spine to mooladhara chakra.
- This is one round.
- Immediately start another round, performing a light moola bandha with the breath held outside and the awareness at mooladhara chakra. Beginners may take a few normal breaths before starting the next round.
- Perform 3 to I 0 rounds.
Breathing Pattern While Doing Yoga Mudra – Attitude Of Psychic Union
- The respiration should be as slow as possible without the slightest strain.
- This practice may be followed by any backward bending asana such as bhujangasana or ushtrasana.
- Physical – on synchronizing the movement of the body with the breath.
- Spiritual – on mooladhara and ajna chakras.
Contra-indications While Doing Yoga Mudra – Attitude Of Psychic Union
- People suffering from sciatica, high blood pressure, pelvic inflammatory disease or any other serious abdominal ailment should avoid this practice.
Yoga Mudra Benefits
- The practice massages the abdominal organs and stretches the back, contributing to good general health.
- It is an excellent preparatory practice for meditation, engendering a sense of relaxation.
- It relieves anger and tension, inducing tranquillity.
- Develops awareness and control of psychic energy
- Used to awaken manipura chakra.
The hands may also be placed:
- on the heels of the feet, with the elbows pointing out to the sides,
- palms down on the soles of the feet,
- palm to palm with the fingers pointing upward in the middle of the back (this is ham.sa or swan mudra).
- People with stiff backs and those unable to sit in padmasana comfortably may perform the practice from sukhasana or vajrasana. If adopting the latter, bend forward into shashankasana with the hands clasped behind the back.
- If vajrasana is still uncomfortable, the knees may be separated slightly, allowing the chest to come closer to the floor.
- Yoga mudra is so called because it unites the individual consciousness with the supreme consciousness, or the outer nature with the inner nature.