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8 Essential Types Of Pranayama To Calm Your Mind

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Living in uncertainty in the midst of the worldwide pandemic, most of us experience stress and an increase in anxiety. Fear and anxiety can be overwhelming and cause strong emotions in adults and children. We all are trying to find our ways to cope with this global uncertainty and calm our minds. Yoga and meditation have become more popular than ever. And pranayama, as a mind-calming tool, is increasing its popularity among conscious people. Many people who ever tried pranayama would agree that there’s nothing like indulging in a breathing break to calm the mind and relax the body. In this article, I will share with you 8 essential types of pranayama to calm your mind and decrease your stress level so that you can get back to your daily routine happy and energized and live your life to the fullest despite any challenges you might face!

What Is Pranayama?

Prana‘ is the Sanskrit word for breath, “life force”, or “vital principle”. ‘Ayāma‘ can be translated as “the suspension of breath” or “control”. Thus, “pranayama” can be translated as “control over vital energy”.

Usually, pranayama is associated with breathing exercises that have a beneficial effect on the body, saturating it with oxygen. However, yogis use this technique not only for the purpose of improving their physical bodies but also as a way of controlling the flow of prana (vital energy).

According to Patanjali, pranayama is the length of time between inhalation and exhalation. During this period, the time of assimilation of prana increases, the fluctuations of the mind decrease and the perception expands.

You may ask: “how is it possible to reduce the excitation of the brain by holding the breath?” Well, this is due to the fact that nerve impulses in some parts of the body are suspended, and the structure of brain waves is harmonized. Therefore, pranayama is one of the most important elements of Hatha yoga.

How Does It Work?

Pranayama allows you to lengthen the breath, which increases longevity. Thanks to pranayama, we learn how to properly use our lungs.

The fact is that in everyday life, most often only the top of the lungs is involved, which leads to oxygen starvation and accumulation of stagnant air in the lower part of the lungs. The ability to use the entire volume of the lungs allows us to become less exposed to respiratory diseases, increases the level of vital energy, and makes it easier to cope with stress and anxiety.

Pranayama practice affects our Central nervous system. Breathing affects the hypothalamus, which is responsible for emotional responses and the transformation of perceived reality into the experience. It helps us to reach emotional balance, calm our minds, relax the body, and let go of negative emotions. Pranayama practice allows our bodies to release stress and tensions which helps in bringing down hypertension and achieve a balanced state of mind.

8 Types Of Pranayama For Calming Your Mind

Now let me introduce you to different types of pranayama that you can use for calming your mind and getting rid of stress and anxiety.

#1: Nadi Shodhana Pranayama

Pranayama for Beginners Image

The regular practice of Nadi Shodhana offers an energy boost in the body and releases stress and anxiety. It should be practiced in the morning in the fresh air with an empty stomach.

Instructions:

  1. Sit comfortably on flat ground.
  2. Now close the right nostril with your right thumb and breathe from the left nostril. Then close your left nostril with middle and ring finger and breathe out from the right nostril.
  3. Now closing in the left nostril breathe in deeply with the right nostril and then close the right nostril and breathe out deeply with the left nostril. Do the repetition.

#2: Sheetali Pranayama

Benefits Of Sheetkari Pranayama Image

‘Sheeta’ means ‘cooling’, which is exactly the effect of this pranayama. This is one of the most effective types of pranayama for stress, anxiety, and tension relief.

Instructions:

  1. Sit in a comfortable position with the back and head erect, hands on the knees in Jnana mudra, and eyes closed.
  2. Make a puckered circle with your mouth then stick out your tongue and curl the edges inwards to form a tube.
  3. Inhale slowly and deeply through the tube as if sucking air through a straw to the count of 4.
  4. Fill up your abdomen and chest to full capacity.
  5. Retain the breath.
  6. Straighten your head and exhale through the nostrils until all air is expelled.
  7. Repeat.

#3: Sheetkari Pranayama

pranayama meditation image

This pranayama is also known as the hissing breath. Similar to Sheetali pranayama, this pranayama is a cooling breath that does wonders for anxiety and depression. This is one of the most effective types of pranayama for mental tranquility, calming yourself before sleep, and relaxation.

Instructions:

  1. Sit in a comfortable position, lengthen your spine.
  2. Rest palms on your knees.
  3. Close your eyes, turning awareness inward.
  4. Gently hold teeth together and allow teeth to be exposed.
  5. The tongue may remain flat, or folded against the palate.
  6. Inhale slowly through your teeth, allowing the breath to cool.
  7. At the end of the inhalation draw your tongue inside your mouth.
  8. Exhale through your nose.

Repeat the cycle (steps 6-8) for 9 to 15 rounds.

#4: Anuloma Viloma

Anuloma Viloma Pranayama Image

Anuloma Viloma pranayama is one of the most simple types of pranayama for everyday use. This breathing practice increases the resistance to stress, stabilizes the nervous system, improves mood, profoundly calms the mind, increases the clarity of thought, improves the immune system, lowers stress, and anxiety.

Note that Anuloma Viloma should be practiced on an empty stomach!

Instructions:

  1. Sit comfortably with a straight spine.
  2. Rest the left palm on the knee in Jnana Mudra (thumb and index fingers touching) to create a pranic circuit that drives energy toward the brain.
  3. Place the right hand in Vishnu Mudra (by tucking the index and middle fingers into the palm). The thumb, ring, and pinky fingers will be more or less extended.
  4. Close your eyes. Inhale comfortably. Close the right nostril with the right thumb. Exhale slowly and completely through the left nostril.
  5. Now for the first round, inhale slowly and comfortably through the left nostril. Close the left nostril with the ring or pinky finger – and then release the thumb from the right nostril.
  6. Exhale slowly and completely through the right nostril. Now breathe in through the right nostril. Close the right with the thumb, release the ring or pinky finger from the left, and exhale through the left.

This completes one round. Practice 5 to 10 rounds.

#5: Ujjayi Pranayama

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Ujjayi breathing is a breathing technique employed in a variety of Taoist and Yoga practices. It is sometimes called “the ocean breath”. It is due to the fact that the ujjayi breath is meant to mimic the sound of ocean waves. This rhythmic sound can help you focus your mind and link your movements to the sound of your breath.

This pranayama helps to balance and calm your mind and reach the inner peace similar to a day by the ocean brings.

Instructions:

  1. Sit in a comfortable position. Relax your body and close your eyes. Let your mouth drop open slightly. Relax your jaw and your tongue.
  2. Inhale and exhale deeply through your mouth. Feel the air of your inhalations passing through your windpipe.
  3. On your exhalations, slightly contract the back of your throat, as you do when you whisper. Softly whisper the sound, “ahhh,” as you exhale. Imagine your breath fogging up a window.
  4. As you become comfortable with your exhalations, maintain the slight constriction of the throat on your inhalations, as well. You will notice your breath making an “ocean” sound, softly moving in and out, like ocean waves.
  5. When you can comfortably control your throat during the inhalations and exhalations, gently close your mouth and begin breathing only through your nose. Keep the same constriction in your throat as you did when your mouth was open. You will continue to hear the “ocean” sound as you breathe through your nose. Direct the breath to travel over your vocal cords, across the back of your throat. Keep your mouth closed, but your lips soft.
  6. Concentrate on the sound of your breath. Allow it to soothe your mind. It should be audible to you, but not so loud that someone standing several feet away can hear it.
  7. Let your inhalations fill your lungs to their fullest expansion. Completely release the air during your exhalations.

Start by practicing Ujjayi pranayama for 5 minutes while you are seated. For deeper meditation, increase your time to 15 minutes.

#6: Sahita Kumbhaka Breath

breath work image

We’re often so concerned with our inhales and exhales that we completely forget about the space found between. Kumbhaka is the state of pause, or suspension, between the breaths, and helps us find stillness through focused mindfulness. 

Instructions:

  1. Inhale slowly.
  2. Pause and hold for a few moments at the top of the breath.
  3. Exhale slowly.
  4. Hold for a few moments at the bottom of the breath.
  5. Repeat for five minutes, then return to a normal breath.

This pattern of breathing may feel a bit unnatural at first – after all, we’re typically rushed in our busy lives – but in time you will become more mindful of your breathing patterns (and the stillness found within) and will find that your breath naturally becomes more steady, deep, and intentional with practice.

#7: Samavritti Pranayama

Murcha Pranayama Benefits Image

This pranayama is also known as Balancing Breath or Counting Breath.

When the mind is spinning, counting the breath is one of the most effective ways to slow down. The steady rhythm of the count helps to settle the mind’s fluctuations and reestablish balance. This makes Samavritti Pranayama one of the most powerful types of pranayama for calming your mind.

The most common practice is maintaining a one-to-one ratio. For example, inhaling and exhaling to the count of three. It’s natural to begin at a faster pace and gradually slow down as the mind begins to quiet.

Instructions:

  1. Sit in a comfortable position. Close your eyes. Rest your palms on your lap.
  2. Inhale smoothly as you count to three.
  3. Exhale smoothly as you count to three.  
  4. Continue for three to five minutes, or until you feel mentally and physically settled.

You can practice this type of pranayama any time of day or night, whenever you feel overwhelmed or overstimulated. It will help you to enhance calmness, steadiness, and serenity in body and mind.

Variation:

To enhance the relaxation response, lengthen the exhalations. For example, inhale to the count of four, then exhale to the count of six or eight. 

#8: Humming Bee Breath

6 steps to meditating image

This is one of the best types of pranayama for anxiety relief.

This pranayama is named so because of the humming sound produced at the back of the throat during the practice – like the gentle humming of a bee.

The technique of performing Bhramari Pranayama is quite simple and does not require special training. It can be performed at any time of the day and even after having a meal. Also, it has no age restrictions.

Instructions:

  1. Sit in any position that is comfortable for you with a straight back and relaxed shoulders.
  2. Close the lips, keeping the teeth slightly apart.
  3. Bring the tip of your tongue to the space behind the upper front teeth. Maintain this position throughout the practice, frequently checking to ensure that the jaw remains relaxed.
  4. Close each ears with the thumbs, place the index fingers at the midpoint of the forehead – just above the eyebrows – and reach the middle, ring, and pinky fingers across the eyes so that the tips of these fingers press very gently against the bridge of the nose.  
  5. Take a long, deep breath in through the nostrils, bringing the breath all the way into the belly.
  6. Drop the chin to the chest and begin to exhale slowly, making a steady, low-pitched ‘hmmm’ sound at the back of the throat – like the humming of a bee. Focus on making the sound soft, smooth, and steady.
  7. Keep the body completely still and bring your awareness to the center of the head – to your Third eye chakra – letting the sound fill the head and spread to the body.
  8. At the end of the exhalation, slowly straighten your neck as you inhale again through the nostrils to repeat the process.

This is one breathing cycle. Start mastering this pranayama with 7 breathing cycles and gradually increase to 20-30.

The Bottom Line

Uncertainty can be stressful. Therefore, make sure that you doing everything to help yourself to manage stress and anxiety. Even 10 minutes a day spent on pranayama practice can do miracles for your mental health. Use the above types of pranayama to calm your mind and stay balanced. Remember that only a balanced mind can solve any problem and make the right choices!

Stay safe, stay calm!

Katya Ki is the Founder of SOLANCHA Magazine, a Metaphysical Expert, a Reiki Master, and Human Rights Attorney. She has been studying Eastern metaphysics, cosmology, and esotericism for almost 20 years now. And she's still discovering new knowledge, which is hidden in ancient teachings. During her pilgrimage to the monastery of Saint Catherine in Egypt, she discovered the SOLANCHA System. This is how the SOLANCHA journey started!

Yoga

Kriya Yoga: The Benefits and Principles of Practice

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Are you on a spiritual path to self-realization? If so, what meditation techniques do you practice? In this guide, we will introduce you to Kriya Yoga, a sacred technique that requires both leading an ethical life and practicing yoga and meditation. That way, you can improve your focus and concentration and live a calm and joyous life. So, what does Kriya Yoga entail? Let’s start with the definition.

What is Kriya Yoga?

Kriya Yoga is a yogic practice that focuses on the spiritual benefits rather than the physical benefits of yoga. Hence, it is a spiritual practice that aims at developing your spirit into leading a more conscious and fulfilling life. That is, you aim at enhancing your current life in such a way that your physical, emotional, and psychological survival is no more a concern to you. 

Moreover, unlike hatha yoga that requires hard work and physical exercise, Kriya Yoga relies on growth and expression. 

The Origin and History of Kriya Yoga

“Kri refers to action, and “ya” means indwelling soul. Hence, the term Kriya stands for becoming aware of the power of the inhaled soul. It is about gaining self-realization while also appreciating the mechanics of human life.

The practice of Kriya Yoga dates back to ancient times when advanced Himalayan yogis practiced it in meditation caves. Still, its first mention in modern times is in 1861 when Mahavatar Babaji, the yoga master, passed the practice to Lahiri Mahasaya. More so, it is the spiritual master Paramahansa Yogananda who later brings Kriya Yoga practice to the west, sparking a spiritual revolution. Kriya Yoga continues to impact the lives of millions of people seeking spiritual enlightenment

The Philosophy and Principles of Kriya Yoga

Gyan Mudra For Deep Meditation Image

The practice of Kriya Yoga is split into three key components as follows: –

#1: Meditation

Kriya Yoga advocates for a life of discipline. It requires setting sometime every day to allow your consciousness to clear. Indeed, society bombards our minds with lots of distractive thoughts. It could be from social media, local politics, or family demands. Whatever the source of the cloudiness, Kriya yoga requires us to practice breathing awareness meditation every day to refine our nervous system. 

It also requires that we change the functioning and structure of our brains for clarity of thought. In turn, meditation gradually changes the energy system within our body (Kundalini) and makes us attune to higher consciousness and vibrations. Only then can we become aware of our true selves.

#2: Self-Inquiry/Self-Study

The second stage in Kriya Yoga is Vichara or self-inquiry. Here, we examine our current lifestyles against the true self that we strive to become. It is a journey of introspection and discernment, letting go of false perceptions of self and people’s biased opinions. In turn, we ask ourselves questions such as: –

  • Who am I?
  • What is my true purpose in life?
  • What are my values?
  • How do I define my energy level? What affects it?
  • Can I express the boundary between self and the world?
  • What comes to mind when I inhale and exhale during meditation?
  • Which yoga pause feels most expansive?
  • What inspires me, brings me joy, or matters to me the most right now?
  • How do I feel when I nourish my body with healthy food?
  • What grounds me?
  • What is my definition of success beyond money?
  • From what do I want to detach?
  • How do I express my creativity?
  • Where is my favorite spot for practicing yoga? Why is this spot special to me?
  • What does surrender mean to me?
  • How do I feel when I clean out or de-clutter my workspace?

Self-study makes us contemplate on ourselves. We inquire about our perception of reality versus the true reality. That way, we seek to understand our sole purpose in the world. 

#3: Surrendered Devotion, Isvarapranidhana

Finally, Kriya Yoga is about ethical living, a life of devotion to seeking spiritual enlightenment. The practice helps us make sense of that unease we have when things don’t turn out the way we want. You know that feeling of groundlessness that goes against our societal norms. 

Our communities require us to hold on to a career, family, or leadership to feel in control. Yet, in Kriya Yoga, we let go of our desire for dominion and surrender all effort.

Benefits of Practicing Kriya Yoga as Part of Your Spiritual Journey

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#1: Attaining a Spiritual Awakening

The ultimate goal of Kriya Yoga is experiencing a spiritual awakening. This awakening takes place by doing four fundamental actions: –

  • Daily Spiritual Meditation – Kriya Yoga relies on the techniques in Raja Yoga to activate higher consciousness. It is a highly individual experience where the participant can hear voices, see visions, lose or absorb a sense of separateness and have a sense of awe or transcendence.
  • Spiritual Contemplation – Here, we observe our thoughts without being judgmental. The practice helps us discover that our feelings reflect how our minds interpret those beliefs. Likewise, we notice that negative emotions arise from our interpretation or judging of thoughts with negativity. 
  • Spiritual Reflection  Spiritual reflection refers to studying and reflecting on the Vedic scriptures. Here, we aim to unlock the secrets of leading a peaceful and prosperous lifestyle. Hence, we want to live our lives with sincerity, knowledge, and compassion.
  • Spiritual Exploration – Finally, Kriya Yoga allows us to explore different spiritual practices to discover what works for each one of us. 

#2: Physical Benefits

Apart from a spiritual awakening, anyone practicing Kriya Yoga shall experience the following benefits: –

  • Improves our moods and overall well being
  • Assists in dealing with depression 
  • Improves our tolerance to pain
  • Helps in managing stress and anxiety
  • Lowers high blood pressure and hypertension levels
  • Soothes, stimulates, and clarifies the mind and soul
  • It helps us regain our self-confidence
  • Improves our concentration and memory power

Conclusion

Kriya Yoga believes that when we enhance our roots, we will see the fruits in the form of a spiritual awakening. In turn, this spiritual practice emphasizes coming to an ideal state that determines the quality of our lives. It is about growing beyond our needs and concerns and becoming a karma yogi.

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Khechari Mudra: Yogic Secret Tool for Immortality

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Khechari mudra is one of the mana mudras (head mudras). This powerful mudra is designed to awaken spiritual energies in the body and activate the kundalini. In this article, we will share with you what Khechari mudra is, what its benefits are, and how to properly perform it.

What Is Mudra?

Mudra‘ can be translated as ‘seal’ or ‘gesture’. When we do a mudra, it acts as a seal or bond which brings our whole body in alignment with the energy associated with the mudra.

Mudras help us correct the direction of energy in the body, control prana, and improve the psycho-emotional state. Also, with their help, we can eliminate problems in the body and the mind by pressing on particular acupuncture points.

What Is Khechari Mudra?

Kechari mudra is considered preeminent among the mudras, particularly because it is an advanced technique meant to assist the practitioner in reaching a higher state of consciousness.

The name for this mudra comes from Sanskrit. Kha means ‘Brahman‘ or ‘Space’ which is infinite. Chara means ‘Obstacle free moving’ or ‘flying’.

Khechari mudra is mentioned in the fundamental treatises on yoga, for example, in Swami Sivananda mentioned in his works that Khechari mudra is the best of all mudras. Kashmiri philosopher Abhinavagupta, in his works on Kashmiri Shaivism, said that all mudras originated from Khechari.

To put it simply, Khechari mudra is a tongue lock. It is not difficult to make it: you just need to bend the tongue so that the tip rests against the upper palate. And keep your mouth closed while practicing it.

The described technique is suitable for beginners. Those who have mastered the described technique and can hold the tongue in this position for a long time can slowly move the tongue deeper into the larynx as if trying to swallow. According to the treatises, the yogis of the past were able to penetrate their throat with their tongue.

According to the yogins, there is a source in the throat that grants immortality. In addition, the yogis of the past, having “swallowed” the tongue, were able to block their right and left nostrils to perform alternate breathing. However, do not try to do it, especially at the initial stage of the practice.

Khechari Mudra Benefits

The Hatha Yoga Pradipika is one of the most authoritative sources on yoga, in the 40th sloka says:

“He who knows the Kechari Mudra, is not troubled by diseases, is not stained with karmas, and is not snared by time”.

Indeed, there are certain points on the back of the palate that are responsible for our health. When we’re pressing on these points with a tongue, the release of secretions occurs, which leads to general health improvement.

Yogis of the past believed that those who master this mudra perfectly will “accelerate the onset of deep states.” We are talking here about the possibility of changing consciousness with the help of practice and directing energy to the upper chakras. Also, Khechari Mudra balances the mind and helps to achieve a state of calm.

The regular practice of Khechari Mudra provides the following benefits:

  • opens up blocked salivary glands and prevents painful symptoms of salivary gland disorders;
  • activates the parasympathetic nervous system;
  • relaxes the body;
  • reduces the thoughts;
  • draws the mind inwards;
  • removes symptoms of aging;
  • balances the secretion of the thyroid gland;
  • improves metabolism;
  • contributes the third eye chakra awakening;
  • activates/increases psychic abilites;
  • clears the tongue gag and prevents bad breath;
  • helps to activate kundalini;
  • improves the tone of the voice;
  • reduces abdominal fat;
  • clears the mind of anger, attachment, and ego;
  • increases vitality and energy.

How to Perform?

The instructions listed below have a purely informative purpose. We DO NOT recommend you to practice this mudra without any guidance from an expert teacher.

Instructions:

  1. Extend your tongue up and then roll it back to reach as far as you can. Initially, the tongue may barely reach to the hard palate. Do fake swallowing to slide tongue up to the soft palate. Do it 3-4 times until your tongue rests comfortably at the soft palate.
  2. Now try to slide your tongue further into the mouth.
  3. Reach with your tongue at the bottom of your mouth where it touches the uvula.
  4. Once you reach this far, do it 3-4 times to get your tongue comfortable up to this point.
  5. Now as your tongue touching the uvula, open your glottis and mouth quickly to blow a bit of air inside the throat.
  6. This strong bust of air will push rolled tongue behind the uvula and your tongue will be ready to enter into the nasopharynx.
  7. Once tongue makes its way behind the uvula, now its turn to find a place behind uvula from where the tongue doesn’t come to its previous position. This part will come naturally, the tongue will begin slipping but at this moment there would be a strong urge of throwing out tongue.
  8. Keep breathing slowly, observe what’s happening inside your mouth.
  9. Eventually, your tongue will start slipping into nasopharynx behind the soft palate. This will take tongue to the upmost where it touches a bony structure called the pituitary gland.
  10. Up to this point, the tongue has reached beyond the top of the pharynx.
  11. When the tongue pressed against this, it gets stimulated. Some fluid will start accumulating in your mouth but saliva wouldn’t be swallowed as long as your tongue remains up.
  12. Slowly, bring your tongue down to natural position and you will find the taste of saliva accumulated inside your mouth. In the beginning, the taste of it will be bitter. This is a sign of detoxification of your bodily system. But with practice, you will notice that the bitter taste becomes sweet like honey. It’s called ‘Amrita‘ – the nectar of immortality in Hatha Yoga Pradipika.

Duration of the Practice

Start with performing the mudra for 3-5 minutes. Gradually increase the time, bringing it to 1-1.5 hours.

The Bottom Line

Khechari mudra is a powerful mudra that helps us to reach a higher state of consciousness and leads us to immortality. However, if you are a beginner and are not able to do full khechari mudra, a small khechari mudra (nabho mudra) brings many benefits at the physical level. For doing this, simply put your tongue to the soft palate. Give yourself a few months to prepare your tongue for the full mudra practice. Keep in mind that your tongue can be stretched like any other muscle. All you need to do is to be disciplined enough to practice nabho mudra regularly.

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Anjali Mudra For Reconnecting With the Higher Self and the Divine Plan

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Anjali mudra image

Anjali Mudra is a hand gesture that promotes activation, harmonization, and alignment of the energy flows of our bodies. It helps to focus and maintain inner awareness and balance and helps to reconnect with your Higher Self, as well as intuition.

In this article, we will introduce you to this powerful mudra, will explain how to practice it, and will share with you all the benefits of practicing this mudra.

Let’s get started.

What Is Mudra?

Mudra‘ can be translated as ‘seal’ or ‘gesture’. When we do a mudra, it acts as a seal or bond which brings our whole body in alignment with the energy associated with the mudra. 

Placing the hands and palms in a particular way, as in a mudra, regulates the flow of energy and redirects it to a particular area of the body, depending on the mudra assumed. By connecting the fingers in certain combinations, we activate the meridians and direct energy throughout the body. Different positions of the fingers can close or clear the energy channels. In addition, performing this or that mudra, we affect the biologically active points of the palms and fingers.

Mudras help us correct the direction of energy in the body, control prana, and improve the psycho-emotional state. Also, with their help, we can eliminate problems in the body and the mind by pressing on particular acupuncture points.

Each finger of the hand corresponds to certain energy. And each phalanx of each finger is responsible for a specific part of the body.

The index finger is associated with knowledge, wisdom, and self-confidence. It is connected to our life force.

The middle finger is responsible for patience and the ability to control feelings. This finger is connected to the heart and Anahata chakra.

The ring finger is responsible for health and vitality. This finger is connected to the respiratory and nervous systems.

The pinkie is associated with the creative component of the personality and the ability to see beauty. This finger is responsible for the pelvic organs.

The thumb is responsible for our ego, will, and logic. Also, this finger is associated with wisdom, mind, and awareness.

In addition, each finger is connected with different parts of the body and internal organs. For example, the upper phalanx of the thumb is a “projection” of the head. The ring and middle fingers correspond to the right and left foot, and the pinkie and index fingers correspond to the right and left hand.

By performing mudras with your hands, you definitely stimulate those parts of the body and organs that are directly connected to the energy channels that pass through the palms and fingers.

5 Fingers And 5 Elements

Did you know that each one of your fingers is associated with one of the 5 elements?

Thumb represents the Fire element (Agni).

The index finger is associated with the energy of the Air element.

The middle finger is responsible for the Ether.

The ring finger connects us to the energy of the Earth.

The pinkie represents Water.

Fingers Corresponding to the 5 Elements image

Thus, by performing mudras, you redistribute the energy in your body. You regulate its flow through the opening and closing of energy channels as you do when practicing Hatha yoga. The only difference is that in Hatha yoga you achieve this effect by taking different body poses whereas in Yoga Mudras you do the same but with your fingers.

When in Anjali Mudra all fingers and their tips come in close contact with each other, all elements of the body are activated. When this mudra is practiced regularly, all elements of the body and all tissues and components made out of them stay balanced. This contributes to the balance of overall physical and mental health. It also keeps the entire physical and spiritual system of the human body energized and synchronized.

What Is Anjali Mudra?

If you ever have attended even one yoga class, this gesture should be familiar to you: the drawing together of one’s palms at the heart. You may see how yoga practitioners would bring their hands together while saying “Namaste” at the beginning or end of a class.

Anjali means “offering”. It is often accompanied by the word “namaste.”

Anjali mudra is used as a gesture of returning to one’s heart when people greet or say goodbye to each other. As you bring your hands together at your center, you are connecting the right and left hemispheres of your brain. This is the yogic way of unification, the yoking of our active and receptive natures (unification of SO and CHA in LAN). In the yogic view of the body, the energetic or spiritual heart is visualized as a lotus at the center of the chest. Anjali mudra is designed to nourish this lotus heart with awareness, gently encouraging it to open.

Thus, by practicing Anjali Mudra, we’re opening our spiritual hearts and performing offerings to the divine.

Anjali Mudra Benefits

The regular practice of Anjali mudra provides the following benefits:

  • Promotes activation, harmonization and alignment of the energy flows of our body
  • Helps to establish contact with your higher self, inner divine source
  • Provides flexibility of the wrists and arm joints
  • Creates a sense of harmony, balance and peace
  • Enhances concentration
  • Stimulates the Heart chakra (Anahata)
  • Calms the mind
  • Stimulates the Third Eye Chakra (Ajna)
  • Boosts your intuition and psychic abilities
  • Relieves stress
  • Improves focus during meditation
  • Promotes inner awareness and mindfulness
  • Increases memory prowess
  • Connects the hemispheres of the brain improves their coordination and functioning
  • Optimizes brain functions and coordination
  • Brings together intuition and logic, feminine and masculine, and the strength and sensitive energies of our being
  • Balances glandular functions
  • Improves the circulation of oxygen in the blood
  • Balances breathing patterns
  • Reduces depression, stress, and anxiety
  • Boosts immunity

How to Perform?

Namaste mudra image

Anjali Mudra is the easiest mudra to learn. To practice Anjali mudra, follow these simple steps:

  1. Come into a comfortable sitting position (alternatively can be performed in a standing position).
  2. Keep your spine lengthened while sitting comfortably straight.
  3. Extend the back of your neck by dropping your chin slightly in.
  4. Keep your palms open.
  5. Slowly draw your hands together at the center of your chest. The palms are placed gently against one another in front of the Heart chakra (Anahata). The fingers point upward.
  6. From inside, broaden your shoulder blades to spread your chest open.
  7. Bring your elbows into alignment with your wrists, into a straight line.
  8. Close your eyes and focus your awareness inwards. Feel the two different aspects of your energy coming together in balance and harmony (masculine and feminine, intuition and logic, and so on). Notice the vibrations in your body and how your heart center becomes a place of your connectedness. Focus on balance. Stay in this posture for some time and experience the balance.
  9. From here you can begin your meditation, yoga practice, mantra chanting, or other spiritual practice.

The Bottom Line

By calming the mind, improving focus, and promoting awareness, Anjali Mudra helps us to discover inner peace and our synchronization with the creation. When we practice this beautiful mudra daily, we become more balanced, more connected to our Higher Selves, and more aligned with our spiritual mission. By making this mudra our daily practice, we reconnect ourselves with the Divine plan and transmute our dualistic minds into the Higher forms of consciousness.

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