Yoga postures – yoga mudra

You sit in the lotus position (padmasana). Slowly and humbly bend forward until your head touches the floor. This posture is called yoga mudra. The asana dispels restlessness and tension and is an excellent exercise before meditating, where one can surrender to silence, simplicity and contemplation. Yoga mudra is an important asana with a lot of symbolism. An attitude that radiates humility and surrender. Like all mudras, yoga mudra is also said to awaken the dormant kundalini power (serpent power). People who cannot let go of their worries could benefit greatly from yoga mudra.

Contents

• Origin of yoga mudra
• Mudras and bandhas
• Technology
• Points of attention
• Elaboration
• Health benefits of yoga mudra

• Therapy

Origin of yoga mudra

In orthodox Indian yoga, mudras aim to awaken the kundalini. They require perfect control and are often practiced in combination with special pranayamas. The bandhas are also specific in their design, also called ‘clamps’. Typically the yogi practices them using kumbhaka, or breath holding.

Siddhasana with jnana mudra / Source: Jemasty, Wikimedia Commons (CC BY-SA-3.0)

Etheric Body
Bandhas aim to block the body openings to retain the circulating prana in the (etheric) body and control this energy. Mudras and bandhas are usually mentioned in the same context and practiced together. They guarantee deep meditation and rock-solid self-control.

Cosmic energy
According to yoga philosophy, kundalini is the cosmic energy that is symbolically coiled like a snake at the bottom of the spine. One of the objectives of hatha yoga, among other things, is to activate this latent power, which then stimulates all chakras. Thus the individual consciousness unites with the cosmic consciousness. Yoga mudra contributes to putting the yogi in the right meditative atmosphere.

Mudras and bandhas

Certain advanced mudras are better practiced under the guidance of an experienced yoga teacher . Kechari mudra is an example of this, or stopping breathing indefinitely in combination with various bandhas. The twelve major mudras and bandhas recorded in the Goraksha-samhita and partly in the Gheranda-samhita are listed below:

1. Mula bandha.
2. Maha bandha.
3. Jalandhara bandha.
4. Uddiyana bandha.
5. Viparita karani (mudra).
6. Yoga mudra.
7. Kechari mudra.
8. Shakta chalan mudra.
9. Yoni mudra.
10. Maha mudra.
11. Maha Vedha.
12. Vajroli mudra.

Yoga mudra (variant) / Source: Thamizhpparithi Maari, Wikimedia Commons (CC BY-SA-3.0)

Technology

Yoga mudra is a suitable posture prior to meditation.

1. Sit in padmasana (lotus position).
2. Exhale. Bring the left arm behind the back to the right hip and then hold the big toe of the left foot. Breathe in and stay in this position for a moment.
3. Exhale again. Bring the right arm behind the back to the left hip and hold the big toe of the right foot. Breathe in again.
4. In the initial phase you may not be flexible enough to hold your toes crosswise. In that case, place your hands behind your back and hold the left wrist with your right hand.
5. Tilt your head back and take several deep breaths.
6. Exhale. Slowly bend forward until your chin touches the floor (or forehead if you lack flexibility).
7. A variation of yoga mudra involves touching your chin to the left and right knees. Follow step 6 regarding bending forward.
8. Stay in the yoga mudra for about a minute and breathe gently in full yogic breathing.
9. Return to the lotus position (padmasana) in reverse order.
10. Rest in savasana (corpse pose).

Points of attention

When bending forward, make sure that the seat remains resting on the floor. In other words, don’t try to hit the ground at all costs. Bend forward as far as possible, without straining your muscles or joints. Eventually you too will become so flexible that you can effortlessly and perfectly go into yoga mudra, with your chin touching the floor. Relax the back muscles, hands, shoulders and face during the bend. Keep breathing calmly.

OM symbol / Source: Brenkee, Pixabay

Elaboration

Yoga mudra trains the abdominal muscles and strengthens the nerve pathways of the lumbar region. Constipation is now a thing of the past, thanks to the abdominal pressure that stimulates the peristalsis of the gastrointestinal tract.

Stress
The mental effect of yoga mudra is considerable. This excellent mudra against restlessness, stress and agitation prepares the mind for surrender, humility, simplicity and inner silence, which is very important for deep meditation. Yoga mudra is therefore considered a preparation for meditation.

Health benefits of yoga mudra

The Gheranda-samhita leaves no doubt about the benefits of mudras and bandhas . Loosely translated, it is said, among other things: ‘ They put an end to the decay of powers… give joy and salvation… all possible diseases belong to the past… and they awaken the kundalini… ‘

Therapy

Yoga mudra has a therapeutic and supportive, but not necessarily a curative effect on the following complaints, ailments and conditions.

• Lower back pain.
• Constipation.
• Unrest, tension, stress.
• Concentration disorders.
• Inability to ‘let go’ (of worries and problems).

read more

• Yoga (asanas) for beginners and advanced
• Breathing exercises (pranayama) for beginners and advanced students
• Yoga poses – padmasana (lotus position)
• Breathing exercises – jalandhara bandha (chin lock)
• Yoga postures – yoni mudra