yoga: mudras: beginners guide for daily use 23 easy and fast hand gestures for effective weight...
TRANSCRIPT
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MUDRAS
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BEGINNERSGUIDEFORDAILYUSE
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23EASYHANDGESTURESFOREFFECTIVE
WEIGHTLOSS,UNSTOPPABLEENERGYAND
NATURALSELF-HEALING
2015,AlexO’Connor,AllRightsReserved
ByAlexO’Connor
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TABLEOFCONTENTSIntroduction
PARTI.GeneralConcepts
CHAPTER1.TheBasics
CHAPTER2.TheBirthofMudras
CHAPTER3.Mudrasandchakras
CHAPTER4.ImportantInformation
PARTII.UsingMudras
CHAPTER5.MudrasforWeightLoss
CHAPTER6.MudrasforAwakeningEnergy
CHAPTER7.MudrasforSelf-Healing
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Copyright2015-Allrightsreserved.
Thisdocumentisgearedtowardsprovidingexactandreliableinformationinregardstothetopicandissuecovered.Thepublicationissoldwiththeideathatthepublisherisnotrequiredtorenderaccounting,officiallypermitted,orotherwise,qualifiedservices.Ifadviceisnecessary,legalorprofessional,apracticedindividualintheprofessionshouldbeordered.
-FromaDeclarationofPrincipleswhichwasacceptedandapprovedequallybyaCommitteeoftheAmericanBarAssociationandaCommitteeofPublishersandAssociations.
Innowayisitlegaltoreproduce,duplicate,ortransmitanypartofthisdocumentineitherelectronicmeansorinprintedformat.Recordingofthispublicationisstrictlyprohibitedandanystorageofthisdocumentisnotallowedunlesswithwrittenpermissionfromthepublisher.Allrightsreserved.
Theinformationprovidedhereinisstatedtobetruthfulandconsistent,inthatanyliability,intermsofinattentionorotherwise,byanyusageorabuseofanypolicies,processes,ordirectionscontainedwithinisthesolitaryandutterresponsibilityoftherecipientreader.Undernocircumstanceswillanylegalresponsibilityorblamebeheldagainstthepublisherforanyreparation,damages,ormonetarylossduetotheinformationherein,eitherdirectlyorindirectly.Respectiveauthorsownallcopyrightsnotheldbythepublisher.
Theinformationhereinisofferedforinformationalpurposessolely,andisuniversalasso.Thepresentationoftheinformationiswithoutcontractoranytypeofguaranteeassurance.
Thetrademarksthatareusedarewithoutanyconsent,andthepublicationofthetrademarkiswithoutpermissionorbackingbythetrademarkowner.Alltrademarksandbrandswithinthisbookareforclarifyingpurposesonlyandaretheownedbytheownersthemselves,notaffiliatedwiththisdocument.
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INTRODUCTION
Firstthingsfirst,Iwanttothankyouforpurchasingthisbook:“Mudras:
BeginnersGuideforDailyUse,23EasyandFastHandGesturesforEffective
WeightLoss,UnstoppableEnergyandNaturalSelf-Healing”.
Whenyouheartheword‘Yoga’,youmostprobablyimagineaslenderperson
doingunusualstretchesandposesthatlookliketheyrequirealotofflexibility.
Whileitistrue,thatisonlyapartofYogaandthereisdefinitelymorethanthat.
Abodypartthatalotofpeople—especiallythosethatarenewtoYoga—seem
toneverthinkoforpaymuchattentiontoarethehands.Ourbodyisfullof
energy,andourhands(incombinationwithotherbodyparts)areabletobalance
thatenergyreachingtoperfectharmony.
InthisbookwearegoingtotalkaboutMudras,whichinvolvestheartofhand
gesturesusedinYoga.WhileMudrasareamoresubtleaspectofYogathan,say,
bendingyourwholebody,theycandowondersforyourmindandyourbody
whenpairedwithotherexercisesorjustthemselves.
ReadingthisbookyouwillbeabletoincorporateMudrastoyourlife.These
aresomebenefitsofusingDAILYMudras:
-Theyhelponharmonizingmindandbody,makingenergyeasilyto
flowwithinthebody.
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-Theyreliefphysicaldiscomfort,easingpainbystimulatingthe
endorphinsystem.
-Theyproduceaconsiderablerelaxation,sotheycanbeusedfor
fightinginsomnia.
-Theyimprovemood,stimulatingpositivethinking.
-Theyraiseself-esteem,offeringthepossibilitytorelyonyourabilities
-Theyimproveconcentrationwhencombinedwithmeditation.
Whenperformedcorrectly,Mudrascanimpacttheenergiesofyourbody,can
alteryourmoodwithinmereminutes(someofthem)andcangiveyouthat
instantboostthatyoumayneedandincreaseyourwellbeing.
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IfyouaresomeonethatisjustdelvingintotheworldofYoga,thisisthebook
foryou—youshouldnotbeginyourYogajourneyinthecorrectmannerwithout
learningaboutMudras.Ifyouaresomeonejustlookingforimprovingyour
healthorlifeingeneral,learningandusingMudraswillbeacriticalfactorin
yourlife.
Thebookcontainsalloftheaccurate,straight-to-the-pointinformationthatyou
needtoknowaboutMudras,allexplainedinaverysimpleway,soitwillhelpto
clearanypriorconfusionyoumayhaveonthesubject.Inaddition,theobjective
withthisbookistointroducewhatMudrasareandmoreimportantlyprovide
you-thereader-withverypracticalandsimple-to-useMudrasinorderto
improveyourhealthandlife.
Asthetitlesays“DailyUse”,thisbookisfocusedonaneasywaytofollowso
everyonecanputintopracticethesehandgesturesonaDAILYBASISandstart
seeingresultsasfastaspossible.
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Thecontentisdividedinto2differentparts:Thefirstoneincludesa
presentationandexplanationoftheverybasicconceptsusedinthisbooksuchas
WhatMudrasreallyare;DefinitionofChakrasandtheirrelationshipfor
example.Thesecondpartistherealpracticalone,inwhichyouwilllearnall
aboutspecificMudrasforimprovingyourhealth.IncludingWeightLoss
Mudras,AwakeningEnergyMudrasandSelf-HealingMudras,thelastones
focusedonsolvingdailyissuessuchasheadache,stomachache,insomnia,
depression,rheumetc.
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PARTI
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GENERALCONCEPTS
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ATTENTION.BEFOREREADING
Dearreader,
BeforegoinganyfurtherpleaseReadsomecriticalinformationaboutthisbook
soyoucanhaveamuchclearerideaofthecontentprovidedinthisbook.
Thiswilltakejustaminuteorlessandwillprovidewithimportantinformation
foranappropriatereadingofthisbook.
Thankyou.
>>ImportantInformationforthisBook<<
(SeelastpageofthisbooktoReadthisinformation.Youcanslidetheslidebar
atthebottom)
MAKESURENOTTOSKIPTHISINFORMATIONBEFORESTARTING
Chapter1
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CHAPTER1
THEBASICS
Fortheveryfirstchapterofthisbook,itmightbeagoodideatoenlightenyou
withthebasicsaboutwhatMudrasreallyare,andwhattheyinvolve.
Afterall,ifyoutrulywanttohaveaclearandstrongunderstandingabout
anything,itisnecessarytobewellinformedaboutthebasics.
It’slikeconstructingabuilding—thestrongerthebaseis,thesturdierthe
buildingwillbe.
Thischapterisgoingtocreatethefoundation,uponwhichwewillcontinueto
buildanamazingbuildingofknowledge.
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WhatareMudras?
‘Mudra’istheSanskritwordfor‘mark’or‘seal’.
Mudrasare,inshort,anypositionsofyourbodythataffecttheenergiesofyour
bodyoryourcurrentmood.Whileitistruethatanypartofthebodycanbe
involvedinMudras,itisusuallythehandsandthefingersthatareheldinthese
particularpositions.
IMPORTANTTOREMEMBER:WewillstudymainlyHandMudras,
althoughthereareothersusingdifferentbodyparts.TheWordMudrainthis
bookisusedreferringtoHandgestures.
Mudrasareoftenperformedwhileonemeditates.Thesepositionshavebeen
usedintheEasternCountriesforcenturies,especiallyamongculturesof
Buddhism.SomethingyoumayhavenoticedisthatmanystatuesofBuddha
tendtoshowhishandsheldinacertainposition—theseareMudrasusedtohelp
onthejourneytoenlightenment.Thatisoneofthereasonswhypeopleusethese
positionstothisday,althoughalargepartofpractitionersusethemformore
directbenefitsaswewilllearnthroughoutthebook.
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SomeofthemostfamousMudraspositionsincludesittingwithyourlegs
crossed,andputtingyourhandsuponyourkneeswithyourindexfingers
touchingthetipsofyourthumbs.
Besidestobeingusedformeditation,Mudrashavealsobeenusedinthepastto
treatphysicalproblemssuchascramps,dizzinessandmoreseriousproblems,as
wellasmentalailmentssuchasanxietyordepression,forexample.
Accordingtothephilosophythatmanypeoplestandby,thephysicalbodyis
madeupoffiveelements,eachofthemrelatedtoafinger:
·Fire-RepresentedbytheThumb
·Air-RepresentedbytheIndexfinger
·Aakash(SkyandSpaceelement)-RepresentedbytheMiddlefinger
·Earth-RepresentedbytheRingfinger
·Water-RepresentedbytheLittlefinger
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Lackofproperbalancebetweentheseelementsiswhatcausesproblemsinthe
bodyandmind.
Itisbelievedthatalotoftheseproblemscanbesolved,therefore,by
connectingcertainpartsofthebodywithMudras.
Thejoiningofcertainfingerswithothersisdonetocreateapositiveeffecton
thehumanbodybypurifyingitandprotectingitfromnegativeforces.
ThatsumsupthebasicconceptofwhatMudrasinvolves.
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CHAPTER2
BIRTHOFMUDRAS
Mudrashavebeenusedforyearsuponyears,butmanypeoplethatare
interestedinactuallymakinguseofMudrasareunawareoftheirorigins,and
howtheycametobeandthenevolvedtobecomewhattheyaretoday.
Inthischapter,wearegoingtolearnthebasicsabouttheorigin,historyand
developmentofMudras.Thereasontoknowaboutthisinformationissothatit
isnotjustanexternalgesturethatyouperform,butasymbolwithadeeper
meaningbehinditandahistorythatyouareverywellawareof.Thisway,the
Mudramightmakemoresense.
Onlywhenyouknowthesethingscanyoutrulygainallofthespiritualbenefits
ofusingMudras(handMudras)inyourpractices.
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ORIGINSANDDEVELOPMENT
TheoriginsofMudras(meaninganykindofbodyposition,notonlyhands)
datebacktoprehistorictimes,evenbeforeancientEasternandEgyptian
civilizationswerecreated.Whentheearlycivilizationsbegantodevelop,many
imagesofgodsandgoddesseswerecreatedwhichshowedthemsittingor
standinginsomepositionsandholdingtheirhandsoutinaspecificmanner,i.e.
Mudras.
Asmultiplereligionsbegantospreadacrosstheworld,manyofthenewer
philosophiesstillincorporatedMudrasintotheirtraditions,celebrations,
meditations,etc.InIndia,forexample,Mudraswereusedintraditionaldances,
aswellasto“open”theirmindandconnectingwiththesuperiorforceorremove
stressfromone’slife.Thesehandgesturesgrewinimportanceforits
effectivenessandmorepeoplebegantoknowaboutthem,discoveringnewones
andimprovingtheolderones.
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Assaidearlier,Mudrasmainlyinvolvethehands,buttherearecertainonesthat
areperformedwithotherpartsofthebody,allowingtheenergytoflowfaster
andmoreharmoniouslywithinthebody.
HISTORYOFWELL-KNOWNMUDRAS
Let’sbrieflyseethehistoryofsomeofthewell-knownMudras.TheseMudras
havebeenstudiedforcenturiesasmanysculpturesandimportantpicturesshow
someofthem.
•TheAbhayaMudra,inwhichtheopenpalmfacesoutward,isoneofthemost
widelyknownMudras.Itisthoughttobeoriginatedfromthedepictionsof
Buddha,supposedlywhenhewascalminganelephantthatattackedhim(2500
yearsagoapproximately)
TheoriginofthisMudraiswhatcausespeopletoassociateitwithpeace,
kindnessandprotection,anditisthoughttohavetheabilitytogetridofallof
yourfearwhenusedfrequently.
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InThailandandafewotherareas,AbhayaMudraislinkedwiththewalking
Buddha,whoissometimesshownperformingtheMudrauniformlywithboth
hands.
•TheBhumisparsaor‘earthtouching’Mudraisalsoawellknownonethat
originatedfromwhenBuddhatooktheearthastestimonyafterhehadsolvedthe
issueofallhumansufferingwhilehesatunderatree.
ThisMudraisperformedbyplacingtherighthandupontherightkneeand
pressingallthefingerstotheground,keepingthelefthandflatinthelap.
•TheDharmachakraMudra(writteninSanskrit)originatedfromamajor
momentinBuddha’slife—whenhegavehisfirstsermonafterbeing
enlightened,inSarnath(acitylocated13kmawayfromVarnasiclosetothe
confluenceofGangesandGomatiriversinUttarPradesh,India).Duringthe
thirdcenturyB.C.
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ThisMudraissupposedtosymbolizetheturningofthe“wheelofthe
Dharma”—symbolrepresentingtheDharma(orreligion)inHinduism,
BuddhismandJainism.
Asanexample,certainfiguresfromJapanhavealsobeenshowntobe
performingthisMudraevenbeforethe9thcentury.
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•TheDhyanaMudraoriginatedfromrepresentationsofBuddha,aswellas
Amitabha(theprincipalBuddhainPureLandBuddhism,abranchofEastAsian
Buddhism).ItprobablyoriginatedinthecountrywenowadaysknowasIndia
andinChinaduringtheWeiera.Weiera.(386-534A.D.)ThisMudrais
performedbyplacingtherighthandoverthelefthandbothfacingupward,then
joiningthetipsofthumbsfrombothhands.
ThisMudrahasbeenusedforhealing,improvingconcentrationaswellasfor
mediation.
•TheVaradaMudraoriginatedinChinaduringtheWeiperiodandinJapan
duringtheAsukaperiod(538-710A.D.).
ThisMudrawasalwayspairedwithanotherMudraontheotherhand.
Representingthe“offeringagift”symbolasseenonthepicture.Symbolizesthe
charity,thewelcoming,compassionandsincerity.
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IntheVaradaMudra,thearmiscrooked,thepalmturnedupandthefingers
slightlybent.Atthebeginning,thefingerswerestiff,buttheirpositioninthis
Mudragraduallybegantoloosen,progressivelytheMudradevelopedsothatthe
fingerswerenaturallycurved.
Thesearejustafewofthemostwell-knownMudras.Asyounowknow,they
allhavearichhistorybehindthem(andwecouldgomuchdeeper),originated
anddevelopedinmanydifferentways.
WhileitistruethattheseMudraswereeffectiverightfromthestart,their
developmentiswhathasmadethemgrowevenmoremeaningfulandeffective
throughouttheyears,asmoreandmorepeoplehavetestedthemandcomealong
withsubtletechniquestoimprovethem.
Inthenextchapter,we’llseeChakrasandMudras,andtherelationships
betweenthem.
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CHAPTER3
CHAKRASANDMUDRAS
Let’sseewhataChakrais,andthedifferenttypesofthem—thischapterwill
provideyouwithallofthebasicinformationthatyouneedtoknowabout
Chakras,andhowyoucanmakeuseoftheminthecorrectmanner.Inaddition,
we’lldiscusstheconnectionbetweenChakrasandMudrassothatyoucan
understandhowthetwothingscomplementeachotherandworkinharmonyto
createpowerfulandeffectiveresults.
WHATARECHAKRAS?
TheSanskritwordforChakraliterallytranslatesto‘wheel’.Whenitcomesto
Yoga,thisissupposedtorepresentthewheelsofenergythatarepresentinour
bodies.Thinkofitthisway—thereisaspinningwheelofenergyinthearea
wheremattermeetsconsciousness.
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TheenergythatpropelsChakrasisthevitallifeforce,whichisnecessaryto
keepushealthyandalive.EveryChakracontainsbundlesofnervesaswellas
ourpsychological,emotionalandspiritualstateofbeing.Thatisthereasonwhy
keepingthemopened,alignedandfluidisessentialforfeelinginagreatmood.
Inshort,aChakraisaconceptthatinvolvessevencentersofspiritualpowerin
thehumanbody.
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TYPESOFCHAKRAS
Picture1.Representationofthe7Chakras.
TherearesevendifferenttypesofChakrasthatyouneedtoknowabout.We’ll
seethemfromthebottomofthespine,tothetopofthehead(crown).
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-ThefirstChakraistheMuladhara,whichistheChakraofstability,
securityandourfundamentalneeds.Itispresentinthefirstthreevertebrae,
thecolonaswellasthebladder.Placedbetweentheanusandgenitalarea.
Youcan“open”thisChakraforfeelingwithmoreenergyandsafe.
-Next,theSvadhisthanaChakraisthecreativitycenter,aswellasthe
sexualcenter.Itispresentinthepubicboneandprovidesyouwithcreative
things,art,music,etc.
-ThethirdChakraisManipuraChakratranslatesto“radiantgem”,andit
ispresentintheareafromthebreastbonetothenavel.Thischakraiswhat
providesuswithourpersonalpower.
Whenyouestablishafirmgrasponyourfirstthreechakras,whicharethe
physicalchakras,onlythencanyouusethespiritualChakrastotheirfullextent.
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-ThefourthChakraislocatedatthecenteroftheheart,anditunitesall
ofthechakrasthatareaboveandbelowit.ThisChakraisalsosaidtoactas
abridgebetweenourbodyandourmind,anditisalsooursourceof
compassionandlove.ç
-ThefifthChakraistheVishuddhaChakra,whichgivesusverbal
expressionandthepowertospeakthetruth.ThisChakraispresentinthe
neck,mouth,tongue,thyroid,etc
-Next,theAjnaChakraispresentrightbetweenyoureyebrows.Itis
whatprovidesuswiththemysterioussensecalledintuition.
-Lastly,theSahaswarachakraispresentonthecrownoftheheadandis
thechakraofenlightenment,theonerepresentingtherightto“know”and
learnmorefromtheworldandourlife.ThisChakrahascontroloverthe
rest.
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OPENINGCHAKRASWITHMUDRAS
ThissectionisallaboutlearningtherelationshipbetweenChakrasandMudras
andhowwecanactivateChakras.
ThemannerinwhichChakrasandMudrasarerelatedisthis:
Chakrascanbe‘opened’withthehelpofMudras.CertainMudrasactivate
someChakrasthroughfunnelingtheenergytowardssomebodyparts.Wewill
seehowtoactivatethe7ChakrasusingsomespecificMudrasthatareexplained.
Let’sgooverhowyoucanopeneachChakrawiththehelpofMudras:
•FortheseventhChakra(thecrownChakra),youwillneedtoplaceyour
handsin
frontofyourstomach,lettingtheringfingerspointupandtoucheach
otheratthetips.Therestofyourfingersshouldbecrossedovereach
other,withtheleftthumbundertheright.
Concentrateonthetopofyourhead,andyouwillopenthechakraof
enlightenment.
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•FortheAjnachakra,youwillneedtoputyourhandsbeforethelower
breastarea,holdingthemiddlefingersstraightupandtouchingatthe
tips,pointingforward.
Theotherfingersshouldbekeptbentandtouchingattheuppertwo
phalanges.Thethumbsshouldtouchthetopsandpointtowardsyou.
Now,concentrateontheareabetweenyoureyebrows,andyouwillopen
thisChakra.
•ToactivatetheheartChakra,youneedtositcrossingyourlegsand
touchthetipsofyourindexfingertoyourthumb.Putyourrighthandon
yourbreastboneandyourlefthandontheleftknee,andconcentrateon
yourheart.
•ThethirdChakra(thenavelChakra)isopenedbyputtingthehandson
thestomach,andlettingthefingersjoinatthetips,pointingawayfrom
you.Youneedtostraightenyourfingersandcrossthethumbs,andthen
concentrateontheareaslightlyabovethenavel.
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•Toopenthesecondchakra,placeyourhandsontopofeachotherin
yourlap,withthepalmsupandthethumbsslightlyjoined.Thelefthand
shouldbeunderneaththeright.Concentrateonthepubicbone.
•Finally,forthefirstchakra,issimplyjoiningyourthumbstothetipsof
theindexfingers(bothhandsseparately),andconcentrateonyourspinal
area(placedbetweenthegenitalareaandtheanus).
Thisisapracticalwayforactivatingthe7majorChakras.
Aswehaveseeninthischapter,Mudrascandirectlyhelpwhenactivating
Chakras.ThatallowsyoutofeelbetterasallChakrasareinharmony.However,
youcantrytoactivatesomeChakrasmorethanothers,andexperiencethe
effects.
Inthenextchapter,we’llgooversomeimportanttipsthatyouneedtobeaware
offorthecorrectusingofthisguide.
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CHAPTER4
IMPORTANTINFORMATION
Inthischapter,we’llgooverthelittletweaksandtipsthatcanimproveorbreak
theeffectivenessofyourMudras.Manypeoplewouldattempttoperform
Mudraswithoutthisknowledge,skippingacrucialpart.Let’smakesurewe
clearlyknowhowMudrasareeffectivelyperformed.
IfyoutrulywishtoreapallthebenefitsfromMudras,makesuretoreadthis
chaptercarefullyfromtoptobottomsothatyouknowwhattodoandwhatnot
todo.
Timing
ThefirstmistakethatpeoplemakerelatedtoMudrasisthattheymessupthe
timingofthem,intwodifferentways.
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Firstly,alotofpeopleattempttoperformMudrassolelyatnight,whentheyget
homeafterworkorschool.Chancesaretheyareabsolutelyexhausted.Therefore
thisisnotagoodidea,asMudrasareknowntobebestusedduringtheearlyto
mid-morningtimes.Itisatthistimeofthedaythatpeoplefeelmorecalm,at
easeandpeaceful.
So,besuretoperformasingleormoreMudrasduringthemorningtimeinstead
ofleavingittillthestressfulnight-time.Don’tworry,youdon’tneedtowakeup
30minutesearlier(itisuptoyou)asit’senoughinvesting10minutes,although
themoreyoupractice,theeasierandfasteryouwillgetresults.Youdefinitely
canusethematnight,especiallythoseMudrasforfightinginsomnia(explained
later),buthaveinmindtoinvestmoretimeafteryouwakeup.
Theothermistakethatpeoplemakerelatedtotimingisregardingtheperiodof
timetheyholdeachMudra.ManybeginnersmaythinkthatholdingaMudrafor
1minuteissufficienttoreceivethebenefitsthatMudraproduces.
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Unfortunately,thisisnottrue…
Accordingtoexperts,ithasbeenprovedthat10to45minutesofholding
Mudrasarerecommendableinordertoworkatitsbest.Therearesome
exceptionsaswewillseelateron.
Now,impatienceissomethingthatispresentinallofus,butitissomething
thatneedstobeovercome,thebestwaytodothisisprogressivelyincreasethe
timeyouspendusingMudras.
Ifyouareabeginner,youmaywanttostartusingthemfor,let’say,5minutes.
Trytobefocusedandnotthinkingaboutotherthings.Ifanythoughtshowsup
inyourmind,justletitgo,don’ttrytoholdontoit.Then,gobackandfocuson
yourMudra.
IfyouaretryingtoactivateaspecificChakra,youmaywanttovisualizethe
positionofthatChakrainyourbody.Ontheotherhand,ifyouareusinga
MudraforweightlossoranykindofMudrawewillseelateron,focusingon
yourbreathingwouldbeagoodidea.
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FREQUENCYANDPOSITION
AnotherpointthatconfusessomepeopleisthefrequencyofMudras.Theyare
notsurehowmanytimestheyoughttoperformtheMudraduringthecourseof
theday.
SeveralpeopletendtothinkusingaMudraonceadayisenough!
Whilethatcouldbetrueifyoupracticefor45ormoreminutes,that’snotthe
bestthingtodoespeciallyforbeginnerswhomightfindslightlydifficultto
maintainconcentrationforthatperiodoftime.
IfyouperformMudras,youshoulddotheminamannerthatmakesitthemost
beneficialforyou.
Forthisreason,youwillneedtoperformMudrasATLEASTtwotimesaday
forfiveminuteseach.Ifyouprefer,youcanimplement10minutesinthe
morningalthoughMudras(withsomeexceptions)shouldbedoneatdifferent
timessoyoucan“recover”theeffects.
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Tohelpyouadoptingagoodmindsetinthis,thinkaboutitthisway:that'sonly
tenminutesoutofatwenty-fourhourday—eventhebusiestpeoplecouldfind
thattime.
Iamsureyoucandedicateatleast10minutesadaytoyourprofitfor
improvingyourhealth.
Itisbetter,however,toperformMudrasfivetimesaday.Thataddsuptofifty
minutes,butthosefiftyminuteswillbewellworthit.Thiscanbeareallygood
assettothefuture,asyoucaneasilyincreasethetimeyouinvest.Thisis
recommendedforexperiencedpeoplewhowanttoseeconstantandeffective
results.
Finally,asforthespecificsaboutthepositionoftheMudra,youwillneedto
makesuretodoitwithbothhandsatthesametime.
Doingitwithonehandisnoteffectiveunlessyouwishtopairitwithadifferent
Mudraontheotherhand.That’sthereasonwhysomeMudrasareshownusing
onehandonly,itissupposedtousebothhandswiththesameMudra.
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Atothertimes,wewillusebothhandsusingtwodifferentMudras,butthiswill
bespecified.
Thatsumsupthisshortchapteronthelittletipsandwarningsregarding
Mudras.
Let’smoveontothenextchapter.It’stimetoknowtheMudraswewillusefor
WeightLoss.
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Enjoyingthisbooksofar?Haveyoureceivedsomevalueoutofit?I’dlove
itforyoutoshareyourthoughtsandpostaquickreviewonAmazon!
ClickheretoleaveareviewonAmazon.com.
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PARTII
USINGMUDRAS
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CHAPTER5
MUDRASFORWEIGHTLOSS
InthenextthreechapterswewillcoverdifferentMudrasandeachofthemis
dividedintothreedifferentsectionssothereadingcanbeclearerandmore
didactic.Thisisintendedtobeasmuchpracticalaspossiblebynotprolonging
theexplanationsandprovidingthebasicinformationforusingeveryMudra.
ItistimetoseesomeusefulMudrasforlosingexcessweightandtransformthe
bodyinapositivemanner.WewillgooversomeofthemosteffectiveMudras
forgettingridofunwantedweightonourbody,whiledeliveringseveralhealth
benefitsandenhancingourmood.TheseMudrasarepowerfulforthisspecific
task,thetimingforeachonewillbeexplained.
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TRITIIYAMUDRA
Meaning
TheTritiiyaVayuMudraisoneoftheabsolutebestMudrasforlosingexcess
weight,asitisaMudrathatregulatestheelementofairinsideyourbody,which
curbsallofyourunhealthycravings,creatingtheperfectbalanceforyourbody
tobecomehealthyandfit.
Performance
ToperformthisMudra,youwillneedtopressthetipofeachfingerintothe
moundofyourthumb,andthenfoldyourthumbdownsothatitlightlypresses
yourbentindexfinger.Allofyourotherfingersshouldbeheldperfectly
straight.
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Tipsandtiming
ItisbesttoperformthisMudraonadailybasisforatleast15minutesafter
consumingameal,andyouwillsurelyseeweightlossresults.Thisisagood
exampleofhowimportantbuildinganewhabitcanbe.Onceyouhavethehabit
ofusingaMudra,theeffectswillappearmuchfasterandmoreeffectively.
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VAYAANMUDRA
Meaning
Ifyouaresomeonethatfindsthemselvessuccumbingtolazinessonaregular
basisandareunabletoloseunwantedweight,forthisreason,theVayaanMudra
isidealtohelpyououtwiththissituation.
Iteliminateslazinessaltogetherandprovidesyouwithanewfoundsenseof
energyandalertness.Thisway,youwillhavemuchmoremotivationtobecome
moreactiveandcombatfat,butyouwillalsohaveapositivemood.
Performance
ToperformthisMudra,youwillneedtositinapositionwithyourbackaligned
andshouldersrelaxedbutnotslouched.Then,bringthetipsoftheindexand
middlefingerstothetipsofthethumbs.Extendtheringfingerandthepinky
finger,bringingthemtogether.
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Youcanrestthebackofyourhandseitheronyourthighsorknees.
Tipsandtiming
PerformthisMudrafor10-15minutesonaregularbasistobecomemore
energeticandtonethebody.
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SURYAMUDRA
Meaning
TheSuryaMudraisoneofthemostpowerfulMudrasthatyoucanperform,
whichmakesitidealforthosethatareindireneedoflosingweight.
SuryaistheSanskritwordfor'sun',andtheMudraiscalledsobecauseit
increasestheelementoffireinyourbody.
Performance
ToperformthisMudra,youwillneedtostandorsitupstraight,holdingyour
handsoutinfrontofyou.Bendtheringfingerofeachhandsothatthetip
touchesthemoundofyourthumb,andthenpressdownonyourringfingerwith
yourthumb.Youmightenduphaving3fingers(index,middleandpinky)
extendedandthumbandringfingersbent.
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Spreadtherestofyourfingersout,keepingthemstraight.
Tipsandtiming
YoumayperformthisMudrainthreeburstsof15minutes,orfor45minutesin
arowtogettheoptimumresults.Ideally,1houreverydayisrecommended.
IfyouperformthisMudraregularly,theexcessfatwilldisappearalongwith
otherhealth-relatedbenefits.
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KAPHANASHAKMUDRA
Meaning
TheKaphaNashakMudraisonethatismoreofapreventativemeasurefor
thosethatarepronetoweightgain.
ThebenefitsofthisMudraincludethefactthatithelpstoregulateyourweight
ifyouaresomeonethathasaslowmetabolismandgainsweighteasily.Make
suretousethisMudraonadailybasissotheeffectsareconstantandeffective.
Performance
ToperformthisMudra,youwillneedtoplacetheringfingersandlittlefingers
onthebaseofthethumb,andthengentlypressingthesefingerswiththethumb.
Next,justrelaxandholdtogetheryourindexandmiddlefingers.
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ThisMudraincreasesthePittahumourinthebody(whichisconcernedwiththe
digestiveandcirculatorysystems)anddecreasesKaphahumour.
Tipsandtiming
PerformthisMudrafor30minutesinarow,orin3burstsof10minutestosee
thebestresults.
ThesearesomeofthebestMudrasforlosingweightandnotonlythatbutalso
tofeelmoreenergeticandbeabletoadoptnewhealthyhabits.Inthenext
chapterwewilltalkaboutMudrastoAwakenEnergy.
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CHAPTER6
MUDRASFORAWAKENINGENERGY
Thischapterwillbehelpfulifyouarelookingatbecomingmoreenergetic,
motivated,self-assuredandconfident.Thisisafundamentalchapterforyou.
Thiswillhelpyoubeingmoreproductive,confident,andbeingmoreoptimistic
tofindsuccessinmanyareasyouworkon.
AHAMKARAMUDRA
Meaning
TheAhamkaraMudraisoneofthemostpowerfulMudrasforconfidence,asit
helpsyoutocombatallkindsoffears.
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Performance
ToperformAhamkara,bendyourindexfingerandexertslightpressureonthe
middlephalanxoftheindexfingerusingyourthumb.Keeptherestofyour
fingersstretchedout.
TipsandTiming
ThisMudrashouldbeperformedwithbothhandsduringmeditation,forafew
minutesatatime.
Doingthisdailywillhelpyoutoawakenyourinnerenergyandbecomefearless
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APANMUDRA
Meaning
TheApanMudraisknowntoincreasetheelementsofearthwithinthebody,
helpingtomakeyoufeelempoweredandstrong.
Inadditiontothat,itisalsoconsideredtobeagoodMudraforremovingtoxins
andmakingyourbodydetoxedandhealthy.
Performance
ToperformthisMudra,sitstraightorstand.Bringbothofyourhandsinfront
ofyou,andbendthemiddleandringfingerandthumbsotheirtipstouch.Your
indexandmiddlefingershouldpointstraight.
TipsandTiming
Thisshouldbedonewithbothhandsforabout30minutes,andyouwillsee
hugeimprovementsinyourfeelingsofempowerment.
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PRANAMUDRA
Meaning
ThisparticularMudraiswellknownforitsabilitytodistributeenergy,making
youfeelenergisedevenwhenyouarefatiguedanddepressed.
Performance
PerformingthisMudra,keepyoureyesclosedandfocusonyourbreathing.
Bringyourhandsuptoyoursides,andtouchthetipsofyourringfingersand
littlefingerstothethumb.Theindexandmiddlefingershouldbepointed
straight.
TipsandTiming
Dothisfor15-30minutesinarow,andafterawhileofpracticeyouwillseea
greatimprovementinyourenergylevels.
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SHUNIMUDRA
Meaning
ThisMudraisgreatforpeoplethatwanttobecomemorepositiveandopen-
minded.Thisonewillallowthinkingandseeingsituationsinadifferentand
morecreativeway.
Performance
TodothisMudra,themiddlefingerandthumbshouldlightlytouchatthetips.
Slightpressureshouldbeapplied.
Theother3fingersshouldbeheldoutgently,relaxed.
TipsandTiming
YouwillbecomecompassionateandoptimisticifyouperformthisMudraforat
least15minutesaday.However,ifyouareexperiencedwithMudras,thistime
mightbeincreasedto45minutes.
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HAKINIMUDRA
Meaning
ThisMudraisonethathelpsyoutoincreaseyourconcentrationandgivesyou
thepowertoachieveallofyourgoals.Itisespeciallyusefulforbusyperiodsof
time,whenyoumightneedsomeextraenergyorpowertokeepgoingand
achieveyourobjectives.
Performance
ForthisMudra,youneedtoholdyourhandsupinfrontofyouwithpalms
facingeachother,andthenbringthefingertipsofyourrighthandtowardsthe
fingertipsofthelefthandsotheytoucheachother,includingdethumb.Bring
yourhandscloserto3-4cm(1.5–2inches)fromeachother.
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TipsandTiming
Keepingyourgazeupwards,inhalewhileplacingyourtongueontheroofofthe
mouth,andexhalewhilerelaxingthetongue.ThetimingforthisMudrais
variable,15minuteswouldberecommendedforabeginner,whilean
experiencedpersonmightfind45minutesextremelyuseful.
PerformthisMudraforseveralminutesdailytoachieveeverythingyouare
aimingfor.
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KSEPANAMUDRA
Meaning
Ifyoufindyourselfhavingnegativethoughtsonadailybasis,thisMudracan
helpgetridofthem,andfillyoursoulwithpositivity.
Performance
TodothisMudra,simplyplaceyourindexfingersagainsteachother,clasping
theotherfingersofbothhands.Letyourfingerpadrestonthebackofyour
hands.Thencrossyourthumbsandplacetheminthehollowoftheotherthumb.
TipsandTiming
Completelyrelaxbothhands,andholdthisMudraforatleast15minutesaday
tobecomemoreoptimisticandeliminatethenegativevibrationsonyou.
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ThepreviousMudrasaresomeofthemostcommonandpracticalonesfor
recoveringenergywhenfeelingdown,turningnegativethoughtsintopositive
ones,orgainingextrafocusonacertaingoalortasktonameafewexamples.
YounowhaveabunchofdifferentMudrasforusingonadailybasis.
Inthenextchapter,we'lltalkaboutself-healingMudras.
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CHAPTER7
MUDRASFORSELF-HEALING
ThischaptergoesintoknowinghowandwhentousesomeofthebestSelf-
HealingMudras.TheintentionofthischapteristogatherveryPRACTICAL
Mudrasforusingonadailybasis.Thepossibleproblems(likeheadache,stress,
stomachache)shownbelow,areconsideredtobecommoncomparedtoothers.
Ifyouaresufferingfromanyphysicalormentalhealthproblemsandwantto
curetheminanaturalandpositivemanner,theMudrasinthischapterwillhelp
yououtimmensely.
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GANESHMUDRA
Meaning
ThisMudraisnamedaftertheelephantgodandissaidtostrengthentheheart
ofthosethatperformit.
Performance
ToperformthisMudra,sitcomfortablyandbringbothhandsinfrontofyour
chestwithelbowsbent.Positionthelefthandwithpalmfacingoutwardsina
waythatyourthumbpointstowardsyoursolarplexusandlittlefingerpointsto
yourcollarbone.
Formaclawbybendingthefourfingersofthelefthand,andclaspthemwith
yourrighthand'sfingers.Yourrightpalmshouldfaceyourchest.
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TipsandTiming
Inhaledeeply,andthenpullbotharmsapartwhilekeepingfingerslockedas
youexhale.Repeatthissixtimes.
ThisMudrawillboostthestrengthofthosewitheventheweakestheartsifdone
onadailybasis.
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AKASHMUDRA
Meaning
ThisMudraincreasesthespaceelementinyourbody,whichmakesitgreatfor
healingheartdiseases.Takespecialattentionifyouwanttolearnhowto
manage.
Performance
ToperformthisMudra,allyouneedtodoisjointhetipsofthethumbandthe
middlefingerkeepingthethumbslightlyoverthemiddlefinger’snail.Therest
ofthefingersmightbestraight.
TipsandTiming
ItisasimpleandeasyMudrathatkeepsyourhearthealthyifperformedfor
severalminutesperday,theoptimaltimingwouldbearound15minutesperday.
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AsalltheMudras,shouldbeperformedearlyinthemorningratheratnight,
youareprobablymoreenergeticinthemorning.
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GYANMUDRA
Meaning
Insomniaisaverycommonanddangerousdisorder,butitcanbecuredwiththe
GyanMudra,asitincreasestheairelementinthebody.
Performance
ForthisMudra,simplyjointhetipoftheindexfingerwiththetipofthethumb,
keepingtheotherfingersstraight.
TipsandTiming
Dothisfor30minutesadaytocombatinsomnia.Thisone,isanexceptionas
canbebestperformedatnight,rightbeforegoingtobed.Itisreallyimportantto
relaxandfocusontheMudraitself.
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Focusonthepositiveandcalmingeffectsofitwhileyoufeelyourbreathing
goinginandout.
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MATANGIMUDRA
Meaning
Ifyouaresomeonethatdealswithrespiratoryissues,thisMudracanhelpcreate
astabilisedrespiratoryrhythm.
Performance
Toperformit,foldyourhandsinfrontofthestomachandextendbothmiddle
fingersandjointhematthetips.Crossallotherfingers.Youshouldhaveonly
themiddlefingersextended,bothhandstogether.
TipsandTiming
Directyourattentiontothebreathinthestomachregionwhileperformingthis
Mudra,andyouwillfeelyourmindandbodyharmonising.
Dothisfor4minutes3timesaday,andyourrespiratoryproblemswill
improve.
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KALESVARAMUDRA
Meaning
Ifyouareaddictedtoanyunhealthysubstances,thisMudrawillhelpyou
combatthembycalmingagitatedfeelingsinyourbody.
Performance
ForthisMudra,placethepadsofyourmiddlefingerstogetherandtouchthe
firsttwojointsofindexfingers.
Touchyourthumbstoo(pointingthemtoyourchest),andbendallotherfingers
inwardswhilespreadingyourelbowsoutward.Inshort,starttheMudramaking
a“heartshape”touchingthepadsofthethumbswhiletherestofthefingersare
bentandtouchingthenailseachother.Next,keepthethumbsatthesame
positionandjustspreadthemiddlefingerssotheytoucheachother’spadstoo.
Youmighthavethethumbsandmiddlefingersspread,whiletheotherfingers
arebent.
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TipsandTiming
FocusonyourbreathingwhiledoingthisMudra,anddoitfor20minutesaday.
Yourcravingforaddictivesubstanceswillgodownsignificantly.
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MUSHTIMUDRA
Meaning
Constipationisacommonbutbothersomeissue,thisMudracanhelptoremove
itcompletely.MakesuretousethisMudraasmuchasyoucanduringthe
processofconstipation.
Performance
Simplyclenchyourfingerstoformafistandplacethethumboverthering
fingersoneachhand.
TipsandTiming
Dothisfor15minutes3timesaday,andyourconstipationwillgradually
disappear.
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RUDRAMUDRA
Meaning
Stressisalsoanillnessofthemindwhichcanbegreatlyreducedwiththehelp
ofRudraMudra.Thiscanbeespeciallyhelpfulduringperiodsofhigh
responsibilityorworry.
Performance
ForthisMudra,youmustraiseyourhandsandpressthetipofeachindex
finger,thumbandringfingertogether,keepingtheothertwofingersextended.
TipsandTiming
Holdthisforatleast10minuteseveryday,youwillfeelmuchmorerelaxed.
Especiallyusefulifpracticedinthemorningasthedaystartsandyouneedto
managecomplexsituations.
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KUBERAMUDRA
Meaning
Ifyouconstantlyfeelunfulfilledandunsatisfied,thisMudrawillhelpyoufeel
morefulfilledandinspired.ThisisaveryusedMudraformanifestingyour
dreamsanddesires.
Performance
Simplyjointhetipsofyourthumb,indexandmiddlefingerswhilebendingthe
othertwofingerssotheycanrestinthemiddleofyourhand.
TipsandTiming
Dothisfor15minutesadaytomanifestyourthoughtsanddreams.Aftersome
timeofpracticeyouwillfeellikehavingmoreopportunitiestoachieveyour
goals/dreams.
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SURABHIMUDRA
Meaning
Rheumatismisfairlycommonthesedays,especiallyamongolderpeople.This
Mudracanreduceitssymptomsquiteabitifusedonadailybasis.
Performance
Justbringthetipoftheringfingertotouchthetipofthelittlefingerofthe
otherhand.Nowtouchthetipoftheindexfingertothetipofthemiddlefinger
oftheotherhand.Yourthumbsshouldgentlytoucheachother.
TipsandTiming
Holdthisfor30minutes(atleast)inarowforoptimalresults.
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SHANKHMUDRA
Meaning
Forthosethatfaceproblemswiththeirthroatortheirvoice,thisMudraisvery
beneficial.
Performance
Todothis,wrapallfourfingersofyourrighthandaroundtheleftthumb.
Bringthetipsoftherightthumbandtheleftmiddlefingertogether,whilethe
otherfingersofthelefthandstayparalleltothemiddlefinger.
TipsandTiming
Holdthisfor45minutesdaily,andyourthroatproblemswillimprove .
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LINGAMUDRA
Meaning
ThosepronetocoldsandexcessphlegmwillbenefitfromthisMudra.This
Mudraisalsoknownforimprovingthedigestivecycle.
Performance
Claspbothhandssothefingersintertwine,pointingtheleftthumbverticallyup
andencirclingitwiththethumbandindexfingeroftherighthand.
TipsandTiming
Holdfor15minutesatleastonadailybasis.Thiswillhelptoreducephlegm
andcoldsaswellaseasingthedigestivecycle.
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SHAKTIMUDRA
Meaning
ThisMudrarepresentstheuniversalenergy.Ithelpscalmingdownand
effectivelyreducingtheanxiety.Itcanbehelpfulfororalpresentations,
importantmomentsthroughthedayorjustchillingoutbeforesleeping.
Performance
ThisMudraisallaboutjoiningtheringandpinkyfingerstips(touchingboth
handstoeachother)whilebendingthethumbsforwardandcoveringthemwith
theindexandmiddlefingers.
TipsandTiming
ThisMudrashouldbepracticedtwiceadayfor5minutes(atleast).Itcanbe
usedbeforesleepingorinanymomentyouwanttorelaxandfeelmorecalmed
down.
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ABHAYAMUDRA
Meaning
ThisMudraisperfectforcombatingfearasAbhaymeansFearless,courage,
dispellingoffear.Itmaybeusefulfor“creating”anaturalprotectiontowards
fearandinsecurities.Usefulifyouarefeelingfearfulorlivingahardmoment.
Performance
ToperformthisMudrajustjointhetipsofthethumbandindexfingers,like
GyanMudra.ThedifferencebetweenthemisAbhayaMudraisheldvertically
besidesourbody.Thatis,bendingtheelbowandkeepingthisMudravertical.
TipsandTiming
ThetimingforthisMudramightbe10minutestwiceaday(minimum),
increasingitto10-20minutes5timesdaily.
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Asacuriosity,thisMudrawasusedsinceprehistorictimes,usedbyhuman
beingsasasignofgoodintentions.
ThesearesomepracticalMudrasyoucanusedailyforimprovingmentaland
physicalhealth.Someofthemcanbeutilizedjustbeforedoingcertainactivities
whileothersneedtobedoneforalongertime.
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Conclusion
NowyouknowsomeofthebestMudrasforWeightLoss,Awakeningenergy
andSelf-Healing,aswellasthedifferenttypesofMudrasandhowtheycanbe
usedtoactivateorimproveChakras.
AllyouneedtodoiscommittoperformingasetofMudraseverysingleday,
andyouwillseetheresultsinnotime.Thehardestpartofthisisadoptingthe
habitofdoingMudraseverydaybutdonotdoubtthatonceyouhavethehabit,
everythingismucheasierandeffectsareclearer.
Mudrasarenotparticularlydifficulttoperform,butmanypeoplefind
themselvesprocrastinatingandskippingdays,whichwillnotyieldthebest
results.
ThatiswhyIencourageyoutosetsomesimplegoalsforyourselfandstickto
them.
ChooseMudrasthataremostsuitableforthethingsyoutrulywanttoimprove
aboutyourself,andthengetstartedonyourjourneytoimprovement.With
constantpracticethisworks,aswesawinthehistoryofMudras,theyhavebeen
usedforcenturiesbydifferentcountriesandculturesandnowyouhavethe
chancetojointhepracticeofthesepowerfulhandgestures.
Nomorepostponingorputtingthingsofformakingexcuses.
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Finally,hopeyouenjoyedreadingthisbookandlearnedsomevaluabletipsfor
improvingyourhealthandspirituality.
Goodluckandthankyouagainforreading!
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Thankyouforreadingthisbookagain!Ireallyhopeyouenjoyedthisbookor
receivedvaluefromitinanyway.Inexchange,I’dliketoaskyouforafavor:
WouldyoubekindenoughtoleaveanhonestreviewforthisbookonAmazon?
Ireallyappreciatefeedbackfromreadersandknowifitwasuseful!
ClickheretoleaveareviewonAmazon.com.
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BEFOREREADING
Beforereadinganyfurther,itisimportanttoknowsometipsaboutthecontent.
TheFirstPartyouareabouttoread,includestheverybasicinformationabout
Mudrassuchaswhattheyreallyare,thedifferenttypesofMudrasalongwith
somepicturestohelpunderstandingsomeideas.
ItisimportanttoemphasizethatthechosenMudrasaresomeofthebestfor
eachproblem,theireffectsaresupposedtobeseenaftersomepractice.This
meansthatifyouareexpectingtoseesomegoodresultsafter10minutesof
practice,thismaynotbeasuitablebook.
Ontheotherhand,ifyouarewillingtotakethisseriouslyandmakeapositive
changeinyourlife,youwilllearnmanydifferentMudrasforimproving
whateverareaofyourlifeyoumayliketoimprove.
Finally,eachMudrahasbeendividedintothreesub-categoriesinordertolearn
easierandmoreeffectively.YouwillbeabletolearntheMeaningofthat
Mudra,thePerformanceonhowtodoityourselfandlastly,someTipsare
includedsoyoucanhaveanideaofhowmuchtimeeachMudrashouldbeheld.
Withoutfurtherado,let’sbeginChapter1.(ClickontheLinks)
GoToCHAPTER1
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GotoTableofContents