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Most people associate yoga with a person sitting in the lotus position, hands on their knees with their forefinger and thumb touching. This positioning of the fingers is called “Mudra” and just like pressure points, this technique can affect our physical and emotional states. |
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Mudras have been known in the East for thousands of years, not only in meditation or yoga, but also as part of the treatment for various physical and mental ailments. At times, people put their fingers in the mudra position without even knowing it. There are hundreds of mudra variations, which include your head, hands and body, each one helping with different ailments. This list will show you the 10 easiest mudras that you can perform everywhere and at any time - simply choose the one that corresponds to your problem and stick to it for a few days, until you feel better. Please note that there is no need to apply pressure on your fingers. Perform these exercises with both hands simultaneously, preferably while sitting down.
1. Gyan Mudra (Knowledge) |
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The tip of your forefinger touches the tip of the thumb while the rest of the fingers remain straight. Targets: This mudra stimulates the pituitary gland, which controls your metabolism, as well as your sleep cycles. Gyan helps improve your memory, prevents insomnia, provides clarity of mind and can help in preventing dementia. Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
2. Prithvi Mudra (Earth) |
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The tip of the thumb touches the tip of your ring finger while the rest of the fingers remain straight. Targets: Prithvi helps you with physical and mental weaknesses, prevents chronic lethargy, provides an energy boost and reduces the symptoms of osteoporosis. Other benefits include prevention of dryness of the skin, rashes, aging, hair loss, and even stomach ulcers. Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
3. Varuna Mudra (Water) |
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The tip of the pinky touches the tip of the thumb while the rest of the fingers remain straight. Targets: Varuna helps balance your mental state, as well as your bodily fluids (it prevents dryness of the eyes, mouth, digestive system and skin). This mudra also aids in stopping cramps and constipation, as well as regulates the menstrual cycle and other hormonal irregularities in women. On top of all of these benefits, it can prevent joint degradation, anemia, and even may improve your sense of taste. Perform for 45 minutes every day, or for 15 minutes 3 times a day. Avoid if you’re dealing with excess water retention.
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4. Vayu Mudra (Air) |
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The thumb holds the forefinger down while the rest of the fingers remain straight. Targets: Vayu helps reduce stress and anxiety, as well as the intensity of your voice. It aids in decision making and impatience, shyness, unease, the hiccups, cramps, dizziness, and even Parkinson’s symptoms. Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
5. Shunya Mudra (Emptiness) |
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The thumb holds the middle finger down while the rest of the fingers remain straight. Targets: Shunya is effective in cases of earaches and serves as a confidence booster. This position also prevents a feeling of emptiness, tinnitus, and even vertigo. In cases of severe earaches, vertigo or numbness of a limb, perform this mudra until the problem is solved. Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day. Note that experts recommend stopping once the problem is over. 6. Surya Mudra (Sun) |
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The thumb holds the ring finger down while the rest of the fingers remain straight. Targets: This mudra helps reactivate the thyroid, lose weight and revitalize the digestive system. It also aids in reducing stress and anxiety while keeping you focused on your goals. Another benefit of the Surya is in keeping you warm if you’re suffering from chills. Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day. Pay attention to your body temperature while in this position, and stop once your body starts to get too warm.
7. Prana Mudra (Life) |
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The tips of the ring finger and pinky touch your thumb while the rest of the fingers remain straight. Targets: Prana helps strengthen your mind and can boost your motivation. It also improves your eyesight, reduces tiredness and depression, and boosts the immune system. Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
8. Apana Mudra (Digestion) |
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The middle and ring fingers are held by the thumb. Targets: Apana helps regulate your kidneys and intestines, thus aiding in cleaning your body from toxins and preventing constipation. Other benefits are the prevention of nausea and vomiting, as well as a burning sensation while urinating. This position is particularly useful for diabetics as it regulates blood glucose levels. Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day.
9. Apana Vayu Mudra (Heart) |
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The forefinger touches the base of the thumb while the middle and ring fingers are held by the thumb. The pinky remains straight. Targets: Apana Vayu helps prevent heart diseases and other heart-related problems. In addition, it prevents gases and heartburn. Perform for 30-45 minutes every day, or for 10-15 minutes 3 times a day. If you’ve experienced heart problems in the past, it is particularly recommended to practice this position daily.
10. Linga Mudra (Heat) |
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Interlock your fingers while keeping the left thumb straight. Wrap the left thumb with your forefinger and right thumb, both of which should touch. Targets: Linga helps increase body temperature and reduces phlegm and congestion. It strengthens the lungs and is particularly effective in cases of a cold, flu, sinus infections and asthma. It is also known to aid in men’s sexual virility. It is recommended that you do not practice this mudra regularly, but rather only when you’re sick. Once the symptoms are gone, stop practicing it. |
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