Overview:
Āsana and mudrā are related but distinct. Āsana emphasizes a steady, comfortable shape (“sthira-sukham āsanam”) to condition the musculoskeletal and nervous systems. Mudrā emphasizes neuro-endocrine, subtle-energy, and attentional locks/seals that ‘imprint’ a psycho-physiological state—often integrating bandhas and specific breath patterns.
Steps:
1) Use āsana first: mobilize, align, and calm with 10–20 minutes of basic postures.
2) Add mudrā second: 1–3 targeted mudrās to direct breath/attention (e.g., Jālandhara + Mūla Bandha).
3) Breathe naturally at first; adopt mudrā-specific breath only when stable and instructed.
4) Conclude with quiet sitting/Śavāsana to absorb effects.
Benefits:
• Āsana builds joint stability, flexibility, and postural stamina.
• Mudrā refines regulation (ANS), mood, and endocrine balance; deepens meditation.
• The pair forms a practical bridge from bodywork (āsana) to breath/mindwork (prāṇāyāma/meditation).
Precautions:
• Do not force alignments, locks, or breath-holds.
• Skip strong mudrās during illness, menstruation (first 3–5 days), uncontrolled BP, glaucoma, or pregnancy.
• Children/teens should prioritize simple āsana and basic breath awareness.
Suggested Duration & Tips:
• Template: 15–25 min āsana → 5–10 min mudrā → 3–5 min quiet sitting.
• Progress by smoothness (no strain), not by time; one rest day each week.