Mudras, Bandhas

Mudras

A mudra is a gesture that transcends into the emotional and spiritual level. Mudras are the positions of either the whole body or just the hands used to direct the flow of vital energy (prana) through the energy channels (nadis) in the human body. These are advanced yoga techniques. The starting position for their training is to sit with crossed legs or in the kneeling position with the legs folded, sitting on the heels.

1. Nasikagra drishti mudra is formed by looking at the tip of the nose. It improves the ability to concentrate.

   

2. Khechari mudra is formed by bending the tongue backwards and resting it on the furthest part of the palate with the feeling that we want the tongue to reach the nasal cavities. It stimulates and massages the pressure points on the soft palate and the glands in the mouth. Khechari mudra stimulates the function of the endocrine gland, especially the pituitary and hypothalamus.

   

3. Akashi mudra is formed by tilting the head back, and looking upwards while inhaling deeply. This is followed by holding one’s breath for as long as feels comfortable. While exhaling, we bring our head to its natural position. The HJT system performs it in the opposite rhythm (holding one’s breath followed by exhaling while leaning back). This mudra activates the thyroid gland.

   

4. Nasagra mudra (also Pranayama mudra) is the position of the right hand where the index and middle fingers are rested between the eyebrows. This point symbolically belongs to the pituitary and hypothalamus. The thumb lies on the right nostril and the ring finger on the left nostril. The little finger is relaxed next to the ring finger. The fingers thus help to perform alternate breathing by closing the nostrils alternately.

   

5. Jnana mudra is formed by joining the forefinger and thumb, with the forefinger resting against the root of the thumb. The remaining three fingers gently stretched out, with the backs of the hands resting on the knees. This mudra is often used in meditation, it has calming effects and helps focus one’s attention.

   

6. Adi mudra is the position of the hand when the thumb is placed into the palm with the other fingers curled over it in a finely clenched fist. This mudra helps to breathe more intensely into the upper lung lobes and has a calming effect.

   

Bandhas

A bandha means a lock, it is a certain muscle contraction whose purpose is to close and channel the flow of life energy (prana) into a certain area.

1. Jalandhara bandha (throat lock) is performed by tilting the head forward, with the chin pressed against the chest holding one’s breath after inhaling. This bandha stimulates the thyroid gland. At the same time, the coronary arteries are constricted which prevents the loss of consciousness during the breath hold.

   

2. Mula bandha (root lock) is performed by the contraction of the pelvic floor muscles and their "pulling" upwards. Mula bandha stimulates the nerve network of the pelvic floor, while toning the muscles of the urogenital tract and the rectum. According to Swami Satyananda Saraswati, it should not be practiced at the time of menstruation.

   

3. Uddiyana bandha (abdominal lock) is performed after exhaling deeply, followed by a false intake of breath, which means pulling the abdomen towards the spine and upward, while spreading the chest in all directions. Uddiyana bandha stimulates the function of the pancreas and the adrenal glands.

   

4. Maha bandha (great lock) is a combination of all the above locks. After exhaling, they are performed in the following order: jalandhara bandha, uddiyana bandha and maha bandha. Maha Bandha stimulates the entire endocrine system, especially the epiphysis.