Overview:
“Mudrā” derives from the Sanskrit root “mud” (joy) and also means a seal or imprint. In yoga it refers to specific psycho-physiological gestures, postures, and breath holds that imprint a steady, beneficial state on body and mind—especially by influencing the neuro-endocrine (glandular) system and subtle channels (nāḍīs).
Steps:
1) Preparation: Sit steady (e.g., Sukhāsana/Vajrāsana), spine tall, shoulders relaxed, jaw soft.
2) Sequence: Choose 1–3 mudrās appropriate to your level (see precautions). Practice them after a short warm-up or at the end of an āsana session.
3) Breath: Keep nasal breathing smooth. Only introduce specific ratios or breath retentions (kumbhaka) where explicitly indicated for that mudrā.
4) Attention: Rest awareness at the prescribed focus (e.g., throat for Jālandhara, pelvic floor for Mūla Bandha). Sense subtle effects without forcing.
5) Closure: Return to natural breath; rest in Śavāsana or quiet seated pose for 1–2 minutes.
Benefits:
• Supports balanced glandular activity and autonomic tone.
• Refines attention, steadies mood, and complements āsana & prāṇāyāma.
• May assist digestion, circulation, and postural integration via bandhas.
Precautions:
• Children under ~12 and pre-menarchal girls: avoid all but very gentle, teacher-approved options (e.g., simple Hasta-mudrās).
• High blood pressure, heart disease, glaucoma, pregnancy: avoid inversive/pressurizing mudrās and strong bandhas; no forced kumbhaka.
• Pain, dizziness, visual/ear disturbance: stop immediately and return to normal breath.
• Learn advanced mudrās under a qualified teacher; medical clearance if you have any condition.
Suggested Duration & Tips:
• Start with 2–3 minutes total; progress to 5–10 minutes. Quality over quantity.
• Pair with a simple āsana set, then brief mudrā, then a calming breath practice.
• Keep a light stomach (30–60 min after a snack; 4–5 h after a heavy meal).