Overview:
A quick, practical screening tool to decide if and how you should start mudrā practice today. Use this before sessions and update your readiness weekly.
Steps (Self-Check in 3 Minutes):
1) Medical Snapshot: Any uncontrolled hypertension, glaucoma, cardiac/cerebrovascular disease, severe migraines, or pregnancy? → If yes, avoid pressurizing/inverted/retention-based mudrās; seek medical/teacher guidance.
2) Energy & Mood: Rate (0–10) energy, stress, and breath ease. If stress > 7 or breath ease < 4, do only gentle seated mudrās with natural breathing.
3) Symptom Scan: Dizziness, headache, eye/ear pressure, chest tightness today? If yes, skip advanced mudrās and all retentions.
4) Setup: Quiet, ventilated space; light stomach (30–60 min after snack, 4–5 h after heavy meal); mat/blanket ready.
5) Selection: Choose 1–2 mudrās appropriate for you (e.g., Jālandhara, Mūla Bandha awareness, supported Viparīta Karaṇī if screened safe).
6) Breath Plan: Start with normal nasal breathing; no kumbhaka unless previously taught and asymptomatic.
7) Exit Plan: After practice, rest 1–2 minutes in Śavāsana or quiet sitting; journal any effects.
Benefits:
• Reduces risk and decision fatigue; builds a consistent, safer routine.
• Matches mudrā intensity to your daily state and health profile.
Precautions:
• Children under ~12 and pre-menarchal girls: avoid mudrās (except very simple hand gestures taught by a qualified teacher).
• If on new meds or recovering from illness/surgery, get medical clearance.
Suggested Duration & Tips:
• Use this checklist before every session (3 minutes max).
• Keep a weekly log (energy/stress/breath ease) to guide progression.
• One full rest day each week; more if fatigue accumulates.