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It's in the Hands: Tune in with Mudras by Alix Buzard

4/10/2018

When practicing yoga asana, you are encouraged to use your body with the intention of drawing yourself inward. Postures are used to understand the self. Focus on the hands is used in dristi, a focal point. However, there is much more to the hands than just creating a visionary focus. The term mudra applies to the use of hand gestures that channel your body’s energy flow or redirects energy. It refers to a gesture, sign, or seal. There are more than 100 known mudras that have been developed over the centuries, with about 60 that are common. Our hands are thought to hold energetic points for these elements and thus the use of mudras is a way of manipulating these elements. There not only connecting principles at play but also freeing actions taking place depending on the mudra.
The hands are an expressive part of our bodies, with the ability to make a wide range of gestures, as well as subtle movements. They help us communicate, connect, and convey thoughts and feelings. Mudras stem from Hinduism and have been used in many forms of dance, including Kathakali, Manipuri, and Kuchipudi. During these dances, the hands express various emotions. We can think about the many ways we use our hands in our daily lives as well, in the form of a wave or handshake, for example. Mudras are also used to influence prana, or life force energy. Holding a mudra has the ability to move prana around the body, or redirect it. We can direct prana toward a particular part of the body or use mudras to create a higher state of consciousness. There is a story in the Cherena Samhita in which Shiva explains to Parvati that mudras will grant great happiness and health. The Hatha Yoga Pradipeka states that mudras are a way to activate Kundalini energy, passing through the Sushumna nadi, and moving upward throughout the chakras. If one is not familiar with these concepts, current practices such as reflexology hae shown that specific parts of the hands and feet correspond to other parts of the body. For instance, the pads of the forefingers have shown to have an association with the sinuses. Stimulating these areas of the hand has activated the region of the body associated with it. Whether you are practicing reflexology, acupressure, or mudra, the goal is similar: to heal the body and mind and promote wellness.
The hand is thought to be associated with the five elements:
Thumb: Fire, associated with digestion, muscles, sight as well as inner strength, willpower and self-esteem. Also considered Brahman, ultimate reality
Index Finger: Air, associated with breathing, lungs, heart & circulatory system, arms and hands. Also assocaited with freedom, joy, stress relief
Middle Finger: Space, ether, associated with the throat, mouth, ears, hunger, thirst, weight, hearing. Also inner peace, self-expression, creativity, communication
Ring Finger: Earth, associated with skeletal and immune systems, feet and legs, sense of smell, and stability or groundedness
Pinky Finger: Water, associated with general wellbeing, body fluids, urinary and reproductive systems, sense of taste. Also overall health, the ability to let go and move forward, to be adaptive and go with the flow
Palm: Mind, the overall control of the senses and body, and concentration. Clarity, intuition, intelligence, imagination and insight are all associated

Chin, Gyan (or Jnana) mudras are commonly seen during yoga classes and the mainsteam. When setting an intention for oneself, the thumbs and fingers create a pranic knot which directs energy to specific parts of the body. They are gestures of consciousness and knowledge, respectively. To practice, the tip of the thumb is placed on the index finger’s tip and the other fingers are extended. The hand is then set on the thigh in a relaxed way. When the fingers point up, it is Jnana mudra. When the fingers point down towards the Earth,, it is Chin mudra. In addition, the first way to practice, as just described, allows the tips of the thumb and index finger to touch. This variation is a passively receiving position. This can also be practiced by allowing the tip of your index finger to touch the first thumb joint. This variation is an actively giving position. These are probably the best-known hand positions of Hatha Yoga, because they effect the physical, mental, emotional and spiritual levels of a person.

Surya mudra is intended to increase the fire element in the body and improve metabolism and digestion. It is also useful in reducing heaviness in the body and to help ward off colds, since it increases core body temperature. To perform this mudra, begin by bending your ring finger to the base of your thumb so that your thumb touches the ring finger’s knuckle. Stretch your other three fingers straight without stressing the hand.
The Ganesha mudra is widely used and is named after the deity Ganesha is said to be a remover of obstacles. This mudra is great for removing many types of obstructions in your life; it can help you regain positivity and courage when dealing with hard times. By performing this mudra, you bring your attention and energy into the heart center, and open up your lungs and heart. This mudra is good for tension in this area of the body. To practice, place your left hand in front of your chest with your palm facing outward and left thumb down. Next, place your right hand in front of your left with your right palm facing toward you and your left palm. Lock your fingers together, holding them in a half-bent position like a claw. I like to think of this as breaking a chain.

The Lotus Mudra is a symbol of purity. A lotus flower sits on the surface of a pond, opening to the sun as its roots remain deeply embedded into the muddy bottom, holding it firm and strong. It is the symbol of light and beauty emerging from the darkness. As the saying goes, ‘No mud, no lotus.’ The message of the lotus mudra is to stay connected to your roots, open yourself to the light and realize that the greatest sense of steadiness in life is an open heart. bring the base of the palms together at the heart centre, touching the thumbs and pinky fingers together. Spread the rest of the fingers out like the lotus flower opening toward the sunlight. Close your eyes and take several deep, long breaths. There are variations of this mudra (as many of the mudras seem to!) that serve to offer something a little extra. The floating mudra is a option to try out. Inhale and slowly float (lift) the flower from your heart up to your third eye (forehead) and then exhale, slowly drawing it back to hearts centre. Continue this for as long as you desire.

There are eye positions, body postures, and breathing techniques that are all considered mudras. They can all depict states of processes or consciousness. In Kundalini Yoga, mudras are used to intensify body postures. Practicing mudras are a powerful way of enhancing our Yoga practice as well as healing ourselves. Their history is also fascinating, and their teachings continue to transcend generations.

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Slowly Learning to be Mindful and Meditate by Teacher in Training Mary Jo Bonadonna

4/7/2018

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I seem to be hearing so much about meditation these days. Everyone seems to be practicing mindfulness, and meditation has become quite popular. Celebrities and professional alike boast of their meditation practices. My employer encourages learning to meditate and even offers daily guided meditation sessions. Most of the time I am too inundated with work to attend, but hey it’s out there! According to Tim Ferriss, entrepreneur and author, “80% of top business leaders meditate”.
Mindfulness is the practice of paying attention, on purpose, to each moment. Mindfulness can promote feelings of calmness, increased concentration, increased creativity, elevated mood, improved sleep and promote overall health.

When can we practice mindfulness?

The moment we wake up in the morning
The moment we drink our coffee in the morning
The moments we wait in line at the grocery store
The moments we wait for our computer to boot up
The moments we wait for a meeting to start
The moment s we are waiting to pick up our son or daughter from practice
The moment we go to bed at night
And any other moment throughout our day!

Meditation is simply a way to enhance the capacity to be mindful.
Most of us have some trouble meditating. We have this need to be doing something. We listen to our thoughts. We are aware of our urges to do something else and to plan. With meditation we learn to quiet our thoughts and to be still. It can be quite difficult until we cultivate the habit.
Meditation Basics:

Posture – Find a posture that works best… sitting, standing, cross-legged, kneeling, lying down or even walking.
Focus – Direct your attention. Start with something easy like breathing… have an anchor. Most recently, I have started using a mala. I’m finding it to be an excellent anchor for me. And having made it myself, it feels special.
Redirect (this is where I struggle) – as we drift off into our thoughts, we need to redirect attention back to our anchor. Whereas I was frequently drifting off and getting frustrated with myself, now I am more accepting that this is natural, and I try to refocus.

Sustaining our practice:

Remember there is no perfection in meditation.
Find ways to fit it into your life and create a space or sanctuary. I have picked a small corner in my bedroom. It’s tiny, but I have filled it with pillows, candles, pictures that make me relax and pretty things. “When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life.” – Jean Shinoda Bolen
Seek support. There is an abundance of resources including free apps to download.
Keep it going! Our lives are busy and filled with clutter. This takes commitment. Work on it until it becomes something you just do!

When my meditation closes, I often find myself smiling. I feel more grateful and ready for the challenges that life throws at me. This is clearly an indication for me that I should be diligent in my practice. I want to share my newfound practice and joy with family and friends. I hope they can feel the same way!
~Peace~

MaryJo Bonadonna

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It's in the Hands: Tune in with Mudras by Alix Buzard

Slowly Learning to be Mindful and Meditate by Teacher in Training Mary Jo Bonadonna

Boundless Yoga Staff & Students

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