Overview:
Classical sources describe 25 mudrās as potent for yogic progress. This article groups them thematically and highlights 13 generally taught options. Advanced or pressurizing mudrās require expert supervision.
Steps (How to Use This List):
1) Beginners: Work only with gentle entries (e.g., Jālandhara, Mūla Bandha awareness, simple Hasta-mudrās) under guidance.
2) Intermediates: Build short, high-quality rounds; keep breath natural unless taught otherwise.
3) Advanced: Explore kumbhaka/combined bandhas (e.g., Mahābandha) only when symptom-free and cleared by a teacher.
Thematic Grouping (selected examples):
• Throat/Head seals: Jālandhara, Khecarī (advanced).
• Core/pelvic locks: Mūla Bandha, (Uḍḍīyāna often taught with bandha work), Mahābandha (combined), Mahāvedha (advanced).
• Inversion/pressure-modulating: Viparīta Karaṇī (gentle, supported version for most).
• Sensory/internalization: Yoni Mudrā (pratyāhāra-oriented), Śāmbhavī gaze (teacher-guided).
• Breath/energy stimulators: Śakti-cālanī (advanced), Tādāgī, Mātaṅgī, Kākī, Bhujanginī.
• Signature seal: Mahāmudrā (classic).
13 General-Purpose Highlights (teachings often found suitable with screening):
1) Mahāmudrā
2) Jālandhara Bandha
3) Mūla Bandha
4) Mahābandha (only when ready)
5) Mahāvedha (advanced; caution)
6) Viparīta Karaṇī (supported)
7) Yoni Mudrā (soft, no strain)
8) Khecarī (theoretical awareness; practical form only with expert)
9) Śakti-cālanī (advanced; teacher-led)
10) Tādāgī
11) Mātaṅgī
12) Kākī
13) Bhujanginī
Benefits:
• Provide structured ways to internalize attention, balance autonomic tone, and support endocrine harmony.
• Offer progression from simple seals to integrated bandha work.
Precautions:
• Children under ~12 and pre-menarchal girls: avoid; stick to simple āsana/breath awareness.
• Pregnancy, uncontrolled hypertension, glaucoma, cardiac/vascular disease: avoid pressurizing, inverted, or retention-based mudrās.
• Mahābandha/Mahāvedha/Khecarī/Śakti-cālanī: advanced only, with supervision.
Suggested Duration & Tips:
• Choose 1–2 suitable mudrās; 3–5 relaxed rounds each.
• Use props (bolster/wall) for supported Viparīta Karaṇī.
• End with 2–3 minutes of quiet sitting to integrate effects.