Abhaya Mudra

• Benefits:

  Fearlessness and courage, symbolizing harmony, strength, and protection. Relaxes the nervous system, reduces stress, and regulates breathing. Induces a sense of safety, reduces anxiety, and builds confidence. Often practiced with Gayatri Mantra recitation.

• How to Do:

  • Sit comfortably with a straight spine.

  • Raise your right hand to chest level, with the elbow bent and palm facing outward.

  • Keep the left hand resting on your lap or palm upward.

  • Breathe deeply

• Timing / Duration:

  15-30 minutes

Anjali Mudra

• Benefits:

  Centering, focuses attention to the heart, devotion (Namaste). Often accompanies meditation on the heart chakra. Represents a "divine offering" or "giving and receiving". It is often accompanied by "Namaste," indicating that the divinity in oneself honors the divinity in others.

• How to Do:

  • Sit comfortably with a straight spine or stand in mountain pose.

  • Gently bring your palms together at the center of your chest (heart center).

  • Keep your palms slightly apart, forming a small cavity (like a lotus flower).

  • Lightly touch your thumbs to your sternum, broaden your shoulder blades, and relax your shoulders.

  • (Variation) Close your eyes, bow your head slightly, or place the hands at the third eye to deepen focus.

• Timing / Duration:

  15-30 minutes

Apan Vayu Mudra

• Benefits:

  Regulates heartbeat, and regular practice assists in preventing heart attacks, palpitations, tacho-cardia, or a sinking feeling of the heart. In a severe heart attack, if administered within the first two seconds, it provides instant relief. Also known as the "Mritsanjeevini Mudra", meaning "One which brings back life out of death".

• How to Do:

  • Sit comfortably in a seated meditation pose with a straight spine.

  • Press index finger to pad of thumb.

  • Tips of middle and ring fingers touch tip of thumb.

  • Smallest finger extends straight out.

• Timing / Duration:

  Up to 45 min. daily

Vayu Mudra

• Benefits:

  Decreases body aches, stiffness, and pain. Helps with nervous ailments. Balances the air element in the body. Effective for those with Cerebral Palsy or Parkinson's.

• How to Do:

  • Sit comfortably with a straight spine.

  • Bend index finger and press it to pad of thumb.

  • Extend remaining fingers straight out, touching each other.

• Timing / Duration:

  45 minutes, or two 30-minute sessions