Ganesha Mudra

5/19/2018 Ganesha Mudra

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1) Ganesha mudraThe elephant; Ganesha, the deity who overcomes all

obstacles

Hold your left hand in front of your chest with the palmfacing outward. Bend the ngers. Now grasp the lefthand with the right hand, which has its back facingoutward. Move the hands to the level of the heart, rightin front of thechest. While ehaling, vigorously pull thehands apart without releasing the grip. !his will tensethe muscles of the upper arms and chest area. While

inhaling, let go of all the tension. "epeat # times andthen lovingly place both hands on the sternum in thisposition. $ocus on the feeling in this part of your body.!hen change the hand position% your right palm nowfaces outward. "epeat the eercise # times in thisposition. &fterward, remain in silence for a while.'nce a day is enough.

Variation"epeat the same eercise, but this time keep the lowerarms diagonal instead of hori(ontal% one elbow pointsupward at a slant and the other elbow points downwardat a slant.!his mudra stimulates heart activity, strengthensheart muscles, opens the bronchial tubes, and

releases any type of tension in this area. It opensthe fourth chakra and gives us courage,condence, and openness toward other humanbeings.


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Herbal remedy

Hawthorn )*rataegus oyacantha +. strengthens theheart.

Visualisation

-ince the anesha Mudra activates the re element,which reacts positively to the color red, the followingvisuali(ations support activity of the heart andcirculation. /t encourages us to encounter our fellowhuman beings with an open and friendly heart.

0isuali(e the color red1a mosaic, a mandala, or acarpet in various tones of red. Now focus all of yoursenses on it for a while. "ed should strengthen, warm,and widen your heart, giving you the courage to beopen and condent.

Affirmation

/ meet other people with courage, openness, andcondence.

) !shas mudra

*lasp your ngers so your right thumb lies above theleft. !he right thumb presses slightly on the left thumb.


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Important% Women should place the right thumbbetween the left thumb and inde nger, pressing on itwith the left thumb. 2o this every day for 3 to 43minutes. Hold this mudra until the desired e5ectoccurs.

No matter how old we are, there are times of change%new beginnings come repeatedly in life. !he secondchakra, our center of se"uality and creativity,always contains something new, a secret that wants tobe aired. !his mudra concentrates the se"ual energyof our second chakraand directs it into the energy

centers above it. /t gives us mental alertness, pleasure,and new impulses. /n addition, it harmoni#es ourhormonal system. !he 6shas Mudra helps us wakeup in the morning. When you are still sleepy andlying in bed, place your clasped hands at the back ofyour head. Now inhale vigorously and deeply severaltimes7 open your eyes and mouth widely7 press yourelbows back into the pillow. While ehaling, let go ofevery tension. "epeat # times. /f this still doesn8t makeyou feel alert and fresh, then rub your ankle bonestogether, as well as the palms of your hands, as if youwere trying to ignite a 9int stone.

Herbal remedy

reen tea and rosemary :"osmarinus o;cinalis +.have a refreshing e5ect.

Visualisation

/n your imagination, see yourself sitting in a good placewhere you can en


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their e5ect on you for a long time. !hese colors awakenand improve your mood. Now imagine yourself as aper= son who is full of youthful strength and newimpulses, as someone who en


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+eft hand% !he tips of the thumb, middle nger, andring nger are on top of each other7 the other ngersare etended.

!his mudra symboli(es accepting and receiving withthe gesture of one hand and letting things 9ow, giving,

and letting go with the gesture of the other. Bothshould be coordinated with each other in digestion. /tin9uences the energy currents that are responsible forabsorbing and utili#ing food, as well as helping withelimination. /t intensies breathing and therefore theabsorption of o"ygen and the release of carbondio"ide in the lungs. /t has a rela"ing e&ect onthe solar ple"us 'the area of the stomach, liver,spleen, and gallbladder), regulates energies inthe autonomic nervous system, mobili#esenergies of elimination, and deto"ies. /t has ane"cellent e&ect on general or acute nausea,seasickness, (atulence, and that sensation offullness one feels after meals.


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0>"-/'N ?%"ight hand% !he tips of the thumb, ring nger, and littlenger are on top of each other, the other ngers are

etended.+eft hand% -ame as 0ersion 4. *onnecting the energiesof the thumb, ring nger, and little nger activates thelower digestive process and the elimination process.!his mudra can be called the general energy pump./t stimulates the functions of the brain, a factthat has also been proved scientically. !he ngerposition of the right hand activates energy in the

pelvic (oor, like a smoldering re that has beenstoked. With the nger position of the left hand, thekindled energy is directed upward. very organ, thegeneral mood, and thinking 'concentration,memory, logic, enthusiasm, etc.) are positivelyin(uenced as a result.!hese two mudras can be used as immediate help or

practiced four times a day for 3 minutes in the case ofchronic complaints.

Herbal remedy$ennel :$oeniculum vulgare, anise :@impinella ani=

sum, and caraway :*arum carvi support this mudra.

Visualisation

2uring inhalation, take in energy in the form of light.2uring the pause in breathing, give it the time andspace it needs to spread within you and becometransformed. 2uring ehalation, let the epended


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energy 9ow back out of you. With every breath, there ismore light and clarity in your physical and mental=

emotional realms.

Affirmation

/ thankfully accept everything that is good for me, let ithave its e5ect within me, and release everything that isspent.

*) +ronchial mudra

Both hands% @lace the little nger at the base of thethumb, the ring nger on the upper thumb tend theinde nger.

$or an acute attack of asthma, rst use this mudra fromA to # minutes and then practice the &sthma Mudrauntil breathing has become normal again. $or a long=term treatment, hold both mudras for 3 minutes, vetimes a day.

@eople with respiratory problemsoften also su5erfrom inner loneliness, isolation, se"ual problems,and sadness. !o the outside world, these feelings areoften successfully played down with humor. 'r these


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individuals bind themselves to others by taking on theirduties and concerns. !his naturally causes a great dealof stress so that these individuals are pressed for timeand out of breath. -ince / am all too familiar with suchproblems, / can perhaps advise you how to get out of

this dilemma. /t is important to admit your negativefeelingsand moods for once and take a good look atthem. Be aware that even these feelings are like waveson the surface of the water=they arise and then passon. !he reason for such feelings is often a generalweakness that is caused by shallow breathing sinceimproper respiration doesn8t build up the inner

reservoir of strength. When it is reduced, weaknessoccurs not only on the physical level but also in themental=emotional area. $ear, sadness, discontentment,eaggerated sensitivity, etc., are the conseuences.

/n yoga, every breathing eercise and physical eercisebuilds up this inner strength and keeps up the energylevel :practice for at least CD minutes every day. !hefollowing mudra meditation is also e5ective. -it uprightand hold your hands about A inches away from yourbody. When your arms get tired, place the hands onyour thighs.

Herbal remedy

!hyme :!hymus serpyllum +., primrose :@rimula peris+., and elder :-ambucus nigra +. are the mostimportant herbs for the bronchial tubes.

Visualisation


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2irect your consciousness to the pelvic 9oor and sensethe surface you are sitting on. /nhalation% Now directyour consciousness into your abdomen, stomach,chest, throat, forehead, and top of the head. *ountfrom 4 to E while you do so. Now hold your breath for

about 3 seconds. >halation% 2irect your consciousnessfrom top to bottom and count backward from E to 4.Wait patiently until the impulse to inhale comes, andthen direct the consciousness back to the top againwhile inhaling. !he pauses after inhaling and ehalingare very important here.

Affirmation

>very breath gives me strength. /t strengthens mybody, mind, and soul.


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) -sthma mudra

Both hands% @ress together the ngernails of the middle

ngers and keep other ngers etended./n case of an acute asthma attack, rst do theBronchial Mudra :Number A for A to # minutes. !henuse this &sthma Mudra until the breathing calms down.$or long=term treatment, use these two mudras vetimes every day for 3 minutes.

6nfortunately, / am not one of those fortunate peoplewho once had asthma but got rid of it through a radicalcure with medication and never felt anything again.Many members of my family on my father8s side hadasthma, so it is a FdearG family heirloom. But despitethis, / live without any medication because / followcertain rules of behavior. My tips are sure to help

asthma patients, which is why /8m passing them onhere%

uring cold weather, never breathe throughyour mouth because the bronchial tubes will


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become in(amed and congested.

/ry not to be in a hurry because everyincidence of stress activates the adrenal glands.

-drenaline promotes the congestion andconstriction of the bronchial tubes. at a lightdiet with little meat0 meat once a week isenough.

o milk products, tomatoes, hot peppers, orkiwi. o smoking should be obvious.

on2t take medications that weaken theimmune system, such as antibiotics.

Get enough fresh air by taking long walks. oyoga or gymnastics every week and get enoughrest.

Most people who su5er from breathing di;culties arefamiliar with inner loneliness :too much detachmentfrom the surrounding world andor cannot setboundaries. *onseuently, they feel themselvesplagued by other people8s duties and problems :toolittle detachment.

Herbal remedy

Horehound :Marrubium vulgare +. and black cumin:Nigella sativa help against asthma complaints.

Visualisation

0isuali(e pictures of a wide epanse=the ocean, the skywith clouds, and mountains :you stand on the peak.!ake this epansiveness into your heart and lung area.While ehaling, let the distances become greater7 while


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inhaling, let them become smaller again=a proportionthat is right for you. Now do the same with the peopleor duties that you nd oppressive.

Affirmation/ detach myself from everything that constricts me andfully en


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which the elemental force of a human being is found. /like to compare this place with a re that is eitherabla#e or 4ust glows 5uietly. How brightly the reburns depends on how well we tend it. !his ngerposition stimulates the nourishing energy in the

pelvic (oor. !he @ran Mudra generally increases vitality,reduces fatigue and nervousness, and improvesvision. /t is also used against eye diseases. 'n themental=emotional level, it increases our staying powerand assertiveness, healthy self6condence, givesus the courage to start something new, and the

strength to see things through. 7lear eyes arealso a sign of a mental outlook emphasi#ingclarity and a clear mind, which means clearlystructured thoughts and ideas.&ccording to Iim da -ilva, when you do the @ran Mudrayou can also put your thumb onto the ngernailsof the other two ngers instead of on their tips.!his has the e&ect of causing both the right andleft brain hemispheres to function e5ually,become active, and mutually complement eachother, which is very important for holistic health.Nervousness is usually a sign of weakness, of too muchdistraction and too little inner stability. !he @ran Mudra=combined with a conscious, slow, and gentle way ofbreathing=has the e5ect of being as stabili(ing and

calming as a secure anchor.

Herbal remedy

@assion9ower :@assi9ora caerulea +., -t. John8s wort:Hypericum perforatum +., and oat :&vena sativa +.strengthen the nervous system and support staying

power.

Visualisation


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/magine yourself as a tree. /f this is di;cult for you,then create the mental image of a tree in front of you.While inhaling, see how the energy 9ows into the rootsand how the roots become thicker and longer. Whileehaling, let the strength 9ow into the trunk. $rom

there, it travels into the crown, far beyond the tree intothe sky and toward the sun. !he larger the rootstockbecomes, the greater the si(e of the crown. !he samealso applies to us, to our eistence, how we act, andwhat we have.

Affirmation

/ have a healthy appetite for the small and largeadventures of life. / digest the challenges with greatpleasure and


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infections. /t also loosens mucus that hascollected in the lungs. /n addition, it is very useful forpeople who su&er from respiratory complaintswhen the weather changes.

/t also increases the body temperatureand isparticularly suited for people who don8t develop a feverthat is high enough. $ever is important because manybacteria within the body can only be killed when itreaches a certain temperature.

!he +inga Mudra can, according to Ieshav 2ev, alsohelp reduce weight. However, for this purpose it mustbe done with particular care three times a day for 43minutes. &lso drink at least K glasses of water a day,and mainly eat cooling foods, such as yogurt, rice,bananas, and citrus fruits. /f the +inga Mudra is donetoo long, a feeling of sluggishness and lethargy mayoccur. !his is a sign that you should shorten the lengthof this eercise and consume more cooling foods anddrinks./n order to stimulate your immune systemandincrease body temperature, you can practice thefollowing eercise before doing the +inga Mudra. /t isappropriately called F!hrowing the /llness Behind Lou.G!hen rio the +inga Mudra while sitting or lying down

until you feel very hot.

+asic position% -tand up7 legs are slightly spread,knees bent somewhat, and hands are in front of thechest.

Inhalation% !hrow your arms behind you, turn your

head to the right, and look over your shoulder.


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"halation% "eturn your hands to your chest and turnyour head to the front."epeat at least ten times.

Herbal remedy

>chinacea :>chinacea angustifolia is generallyrecommended for activation of the immune system.

Visualisation

/magine a re within your body that burns the bacteria,waste, and unnecessary ballast.

Affirmation

My powers of resistance develop more and more frommoment to moment.


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:) -pan mudra

nergy Mudra

With each hand% @lace the thumb, middle nger, andring nger together=etend the other ngers.When needed, do for 3 to A3 minutes or use threetimes a day for 43 minutes as a course of treatment.

!his mudra supports the removal of waste materialsand to"ins from the body, as well as eliminatingurinary problems, according to Ieshav 2ev. !he &panMudra also stimulates the wood element, which isassociated with the energy of the liver and gallbladder.!his element also contains the power and pleasure ofspringtime, of new beginnings, of tackling and shapingvisions of the future.

/n addition, the &pan Mudra has a balancing e&ect onthe mind, which is largely dependent upon a well=functioning liver. /t gives us patience, serenity,condence, inner balance, and harmony. /n themental realm, it creates the ability to develop vision.Lou need all of this when you look into the future, whilefacing new challenges, and if your wishes are to be

fullled.

;erbal remedy


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!W' wonder remedies for the liver and gallbladder aremilk thistle :-ilybum marianum and dandelion:!araacum o;cinale.

Visualisation/n your imagination, sit in a beautiful, richly blossominggarden. Lou en


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=) >hankh mudra!hell Mudra

>ncircle the your thumb with the four ngers of yourright hand. &t the same time, touch the right thumb tothe etended middle nger of your left hand. !ogether,the two hands look like a conch shell. Hold your handsin front of your sternum.

2o this as often and as long as you want. 'r use itthree times daily for 43 minutes as a course oftreatment. When you want to practice this mudra, youcan rst sing F'MG several times. !hen listen withinyourself, tothe silence, for several minutes afterward.

!his mudra is used during rituals in many Hindu

temples. !here, the conch horn is blown in the morningto announce the opening of the temple doors. !hesame applies to our inner temple, in which the divinelight shines=it should also be opened.


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!he -hell Mudra drives away every kind of problemin the throat. /f you practice it regularly, especially ifyou sing ?@ABas you do it, you can improve yourvoice. /t also has a very calming e&ect and leads tocollection in silence.

;erbal remedyIf you have throat problems, it helps to garglewith sage tea that has a few drops of lemon 4uiceand some honey added to it.

Visualisation$irst let yourself be brought into collected reposethrough the mudra and by singing 'M. -ee your handsas a seashell and the encircled rhumb as the pearlwithin it. Lour left thumb becomes the symbol of thehigher self, with which you connect yourself in love,and which lets you receive all the help you reuire, orwhich gives you condence and a sense of security=simply everything you need.

AffirmationI use thoughts and words of strength and

love, and everything that I think and speak

comes back to me.

1C) >urabhi mudra


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"ow Mudra!he little nger of your left hand touches the ring ngerof your right hand. !he little nger of your right handtouches the ring nger of your left hand. &t the same

time, the middle ngers of both hands touch the indengers of the other. !he thumbs remain etended. 2othree times a day for 43 minutes.

!he -urabhi Mudra is very e5ective againstrheumatism and arthrosis. -ince these diseases areusually chronic, or at least have eisted within the

person long before any outbreak or pain is perceived,this mudra must also be practiced for a longerperiod of time.

;erbal remedy

& person with these complaints should also be sure toeat a healthy and light diet and drink a great deal ofgreen tea. /n addition, rampion :Harpagophytumprocumbens 2* can be used to put an end toannoying rheumatism and arthrosis.

Visualisation

&t rst, mainly concentrate on your ehalation and

imagine how a dark cloud leaves your body each timeyou ehale. !his cloud contains your spent energy, allthe waste substances, and every pain. Mostimportantly, it also contains all your negative thoughtsand feelings. &fter about ?D breaths, also pay attentionto your inhalation, and imagine each time that you areabsorbing light, which makes your entire body shine.

radually let the cloud that you ehale become lighterand lighter. /n conclusion, let yourself be lled with thebrightest light and surrounded by a cloak of light thatradiates far out into your environment.


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-tend the other ngers ina relaed way.

$or chronic complaints, do this mudra three times daily


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for 43 minutes7 otherwise, use it until it has an e5ect.

!his position prevents FwindG :meaning 9atulence, anda sensation of fullness, in all parts of the body.&yurvedic medicine assumes that there are 1 types

of wind in the body that produce numerousdisorders. !hese include gout, sciatica, (atulence,rheumatism, and trembling in the hands, throat,and head. /f you use the 0ayu Mudra within ?A hoursafter an outbreak of a disorder or disease caused bywind, you can very uickly count on improvement. $orchronic complaints, the %ran Audra should be

practiced. !he 0ayu Mudra must be discontinued assoon as the disease disappears.

/oo much wind in the body can be caused byinner waste substances, particularly in theintestines, or inner tensions that are in turnbased on states of agitation. Dre5uently, thenormal breathing rhythm 'which is di&erent foreach individual) is also disrupted.

-s an additional measure, the ?stomachcontractorB can also be practiced. !o do this,assume the Fcat posture.G /nhale and lift your head

somewhat7 ehale and lower your head again whilevigorously pulling in the abdominal wall at the sametime. 2uring the pause in breathing, pull in theabdominal wall and let go of it several times. !hen


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inhale deeply again7 raise your head again. "epeat thewhole eercise a number of times. /n addition, thefollowing visuali(ation can help against tensions andstates of agitation.

Visualisation/magine that you are standing in a storm. Whileehaling, blow out all your inner tensions and wastesubstances into the wind. Now the storm is dying downand you also become calm by letting your ehalation

become slower and more calm again. Now lengthen thepauses between inhalation and ehalation. !he air hasa ne teture as it streams into your lungs7 slowly andpeacefully it leaves you again. +et yourself sink into apleasant state of relaation, from which new strengthcan develop.

-


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12) Shunya mudra $eaven Mudra

Bend the middle nger until it touches the ball of yourthumb. +ightly press down on the middle nger withyour thumb. !he other ngers are etended. 2o thiswith each hand.2o as needed, or use three times daily for 43 minutesas a course of treatment.

!his is a special eercise against ear and hearingproblems. !he -hunya Mudra can also 5uickly healearaches:and almost all diseases of the ear whenused for a longer period of time, according to Ieshav2ev.

Hearing problems are related to a person who is nolonger able to hear or who even doesnt want to hear.!his can be a blessing or a catastrophe. @oor hearingcan protect us from unpleasant things or even fromdisagreeable sounds or information that nd their wayinto us. 'n the other hand, we can also no longer hear


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beautiful things. Not wanting to hear is sometimesbased on a particular kind of stubbornness that canlead to disaster.*onseuently, if we are willing to scrutini(e the reasonfor our hearing problems, this can lead us one step

further toward a richer life.!he middle nger is associated with the sky :ether.!his is the gateway to the higher dimensions=thegateway to Heaven. !he ancient myths say, if we wantto get to Heaven, we rst need to be thoroughlypuried.!his is why it may be appropriate to Olook withinO and

make amends for old o5enses. / know that it cansometimes be very di;cult to forgive another person7but / also know that forgiveness truly opens up newgateways=gateways that lead into the light and into alightness of the life ahead of us. /t is as if we havethrown o5 our old burdens and then continued happilyon our path.

;erbal remedy& geranium leaf can be placed on a painful ear tosoothe it.

Visualisation*onsciously listen to gentle, 9owing, and relaingmusic. +et thoughts and inner images arise=

immediately let go of anything unpleasant= continueimagining pleasant thoughts in keeping with yourmood.

-


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1$) %rithivi mudra

arth Mudra@lace the tips of the thumb and ring nger on top of

each other, using light pressure. >tend the otherngers. 2o this with each hand.2o as needed, or use three times a day for 43 minutes.!he @rithivi Mudra can eliminate an energy decitin the root chakra. Ehether or not you feelpsychologically or physically strong and vital islargely dependent upon this energy. !his ngerposition also intensies the sense of smell and is goodfor the nails, skin, hair, and bones. /f you feeluncertain of your steps while walking, the @rithiviMudra can restore your e5uilibrium and trust. !hismudra also activates the root chakra, in which ourelemental force resides. We can compare this chakrato the grafting knot of a rose. !he potential for theappearance and nature of the plant is found here7 the

roots sprout into the ground from this point to give theplant stability and absorb the nutrients. !he stem andleaves grow upward from this point to connect with thelight, to blossom and bear fruit. Without reservation,this image can be applied to human beings as well. Wealso need stability and nourishment to grow and bee5ective in our place in the world. !he purpose of our

lives is to connect with the 2ivine, which means wemust also orient ourselves toward the light and openup like a 9ower that is being pollinated. $or us, thismay mean eperiencing grace. -o this mudra can give


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us everything that we need for a meaningful life./ use it when / feel insecure and need inner stabilityand self=assurance. Moreover, it stimulates the bodytemperature, the liver, and the stomach.

Visualisation-tand or sit on a chair. Ieep your feet parallel and theirsoles 9at on the ground. /nhalation% /magine that youare absorbing >arth energy through the soles of yourfeet. uide it up through your legs, back, and throatinto your head and far beyond into the cosmos. Holdyour breath for a few seconds. >halation% +ike a

golden rain, the energy sinks back to >arth as therenewing force. !here is a balance between taking andgiving. Now imagine a catch basin in your pelvic 9oorand let the energy rain 9ow into your pelvis. "epeatthis a number of times.

-arth gives me secure stability, stayingpower and assertiveness, self=assurance, and self=condence. !he power of the cosmos gives meenthusiasm, pleasure, and


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14) Varuna mudra%aruna is the god of water

Bend the little nger of your right hand until the tiptouches the ball of your right thumb7 place the thumbof your right hand on it. @ress the little nger andthumb slightly with your left thumb. &t the same time,your left hand encircles the right hand lightly frombelow.

2o as needed, or practice three times a day for A3min.Ieshav 2ev says that the 0aruna Mudra should alwaysbe done when too much mucus or secretioncollects in the stomach or lungs. 7ongestion cansettle in the frontal sinuses, lungs, and theentire digestive tract from the stomach to thelarge intestine. Aost allergic reactions are

ultimately mucous congestion triggered byspecic irritating substances. When we catch acold, we are usually in a rut in other ways as well./n addition to practicing the 0aruna Mudra, it is alwaysimportant to make a new life plan. /ncluding other


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people in it is usually goodP @erhaps you should rethinkyour tasks and obligations and reassign some of themto you partner, your child, andor your parents. @eoplewho su5er from mucous congestion are often tooconscious of responsibility and think that everything

depends on them or that they must do everythingalone.

;erbal remedy& natural remedy against mucous congestion ishorseradish, which you can also eat as salad.

Visualisation!he inner image of 9owing, lukewarm water thatwashes away all obligations can be very liberating.+etting everything that burdens you go Fdown thedrainG can give you a wonderful feeling. /magine thatyou are standing under a small waterfall. +eteverything that sticks to you, both inside and outside,be washed away by the water. Watch how the brownwater 9ows away from you and en


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15) Bhudi mudra&luid Mudra

@lace the tip of your thumb and little nger together7etend the other ngers in a relaed way. 2o this witheach hand.2o as needed, or practice three times a day for 43

minutes as a course of treatment. More than half ourbody weight consists of 9uids. !he Bhudi Mudra helpsrestore or maintain e5uilibrium in the (uidbalance. /t can be used against a dry mouth, eyes


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that are too dry and burning, or disorders in thekidney and bladder area. /t also improves the senseof taste.

;erbal remedyBearberry :&rctostaphylos uva=ursi +. healsin9ammation of the bladder, and goldenrod :-olidasgovirgaurea +. is e5ective against pyelitis.

Visualisation/magine a clear little mountain stream cheerfullysplashing as it 9ows. 2ip your feet or hands into it andlet it caress you. 2raw the water in the hollow of yourhand7 drink the precious cool liuid7 let it refresh you.While you do this, repeat three times%

-


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16) Apan vayu mudra'lso called the Life saver( )rst aid for heart attac*s

Bend your inde nger and let its tip touch the ball ofyour thumb. &t the same time, the tips of the middle

and ring ngers touch the tip of your thumb. >tendyour little nger. 2o this with each hand.6se as needed until you feel the e5ect, or practicethree times a day for 43 minutes as a course oftreatment.!his nger position can have a rst=aid function whenyou use it at the rst sign of a heart attack, accordingto Ieshav 2ev. /t regulates many heartcomplications. /n an emergency, it can even havea 5uicker e&ect than placing nitroglycerin 'themost fre5uently used immediate remedy) underthe tongue.;eart attacks, as well as chronic heartcomplaints, don8t


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Heart patients are often so tied up with obligations thatthey no longer perceive what appears to beFsenselessG from the outside. !hey do not have no timeto rela. !hey also have a hard time coping withstillness.

-omething always has to be going on, and they oftengive so much support to something or someone at workor during their leisure time there is no room for theirown needs. Let, it is precisely these uiet moments thatare the ones to nourish our souls. @ermit yourself sometime for the rosebud image=even if you barely have anyto spare. @erhaps you can listen to some music=music

that brings you a feeling of lightness=whileyou do so.

Herbal remedy0itamin > in wheatgerm, magnesium, and lemon balm:Melissa o;cinalis +. also promotes relaation in theheart.

Visualisation/magine a red rosebud in your heart. Whenever youehale, a petal opens, until the entire 9ower iscompletely open. !he petals now form a rosette, andthe rosette gets a bit larger with every breath until the9ower is oversi(ed as it rests upon your chest. Lou can

even feel its weight. Just as your chest rhythmicallyrises and falls while you breathe, the 9ower moves aswell. @erhaps you can even imagine the fragrance ofthe rose.

Affirmation/ have the time and the leisure to see beauty and en


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18) +ack mudra

Fight hand% !he thumb, middle nger, and little ngerare touching7 the inde nger and ring nger areetended.

9eft hand% @lace your thumb


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Most people have waste deposits and signs of wear,but these don8t necessarily have to be painful. &diseased organ whose nerves run through the spinalcolumn can also cause pain. *ontinuous mental strain,fears, meals that are too heavy, too little sleep, andor

too little eercise are other causes of pain.

/his mudra can be even more e&ective in aposition that relieves the back. When doing so,keep the chin pulled in a bit so that the neck is

stretched. !his little bit of tension has an e5ect down tothe small of the back. &fter


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/n your mind, you are at a place that does you good=where you feel well. Lou are alone, or with people whogive you strength and make you happy. 'r you areinvolved in doing something or engaging in a sport that

you are enthused about. 'r you can simply observeyour breathing and pay attention so your thoughtsdon8t drift away.

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@lace the tip of your thumb, inde nger, and middlenger together. Bend the other two ngers so they restin the middle of your hand. 2o this with each hand.

!he Iubera Mudra can be used for a great variety ofconcerns. /t doesnt matter how long it is practiced, butit does matter that you do it with intensity. Manypeople already know it as the O/hree Dinger/echni5ue from -lpha /raining1 and use itwhen they are looking for something specic6afree parking space, a certain dress, the right

book, the necessary information, etc. 'thers use itwhen they want to put more force behind theirplans for the future. /t always involves goals thatpeople want to reach, or wishes that they wouldlike to have fullled. With the three closed ngers,additional strength is given to the matter andorthought. /t is obvious that something happens whenthe ngers of Mars :forcefulness,Hupiter:resplendence, euberant aturn :ation onthe essential and passing through new gateways


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my own eperience here.

/he ubera Audra opens and decongests'cleanses) the frontal sinuses, especially if youdraw the air upward while inhaling, as if you

wanted to smell the fragrance of a (ower.

Visualisation

0isuali(e your goal, your future, or your special wish, inall its colors. &t the same time, develop the feeling as if

it already were reality. !he thought is the procreativepower, the father7 the feeling is the form=giving power,the mother. Just like large plants need longer toachieve their full bloom, the same applies to our goalsand wishes. /t is also obvious that we must make ourown contribution to this process.

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1=) undalini mudra$orm a loose st with both hands. Now etend your leftinde nger and stick it into the right st from below.@lace the pad of your right thumb on the left ngertip.Hold the mudra as low as possible in front of yourabdomen.

6se as needed or until the desired e5ect occurs. 'r doit three times a day for 43 minutes.

!he form of the Iundalini Mudra makes its purposeclear% !his is associated with se"ual forcethat is tobe awakened or activated. It is the unication ofmasculineand feminine, the opposites in thepolarity. &bove all, this mudra symboli#es theunication of the individual soul with cosmicsoul. !he four encircling ngers of the right handsymboli(e the outer, perceptible world7 the left inde


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nger is our mind and soul, while the thumb representsthe 2ivine.

>e"uality plays a signicant role in /antric Jogaas a spiritual practice. It is important to

understand that our se"ual organs have a ma4ore&ect on moods, which is why it2s important thatthese organs be healthy. Ee should also reali#ethat the desire for se" will change during thecourse of life. If a person feels no se"ual desire,but feels good otherwise, then this is ne andnormal. Ehen the desire is there, it should be

indulged, either with a partner or alone. /his isvery important because the secretion that isreleased in this act has a cleansing function.+acteria, fungi, etc. that have settled in thevagina are then dissolved and washed out. Aanypeople become ill because they don2t yield totheir body2s natural needs or because theystress themselves by trying to force their bodiesto feel desire.

;erbal remedy

+ady8s mantle :&lchemilla antochlora helps as apreventive measure against women8s disorders7 wildagrimony :@otentilla anserina +. helps against

cramplike menstrual complaints.

Visualisation

Just as our seuality brings us


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nourishing delight for all the senses. !otally luuriate inthese inner pictures. @erhaps we will take the time toen


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20) Kepana mudraThe gesture of pouring out and letting go

@lace your inde ngers 9at against each other. *laspthe rest of your ngers and let the nger pads rest onthe back of your hands. *ross your thumbs and placeeach in the hollow of the other thumb. !here is a smallhollow space between your hands. When seated, pointthe inde ngers to the ground. When lying down, point

them in the direction of your feet. *ompletely relaboth hands.Hold this mudra for


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the release of all types of tension.Ehen we nd ourselves in the midst of manypeople, we also absorb much of their negativeenergy6particularly if our own energy level is toolow. /his mudra encourages e"pended or

negative energy to (ow away, followed by theabsorption of fresh and positive energy.

;erbal remedy2one on occasion, a sweat cure also has a cleansinge5ect especially if the 9u is threatening to break out.&fter a warm bath, go to bed and drink ? to C cups of

linden=9ower infusion or elder tea.

Visualisation0isuali(e the following picture. Lou sit on an elevatedstone in a stream, or net to it, and hold this mudra.While you ehale, so much sweat pours from everypore that a rivulet 9ows out of you into the stream. /nconclusion, wash yourself in the cooling water of thestream. !hen place your hands on your thighs. !urn tothe warming sun and let it dry you. 'pen yourself onceagain for the fresh energy that lls you anew when youinhale.

-rmation-pentenergy in my body, mind, and soul 9ows away

fromme, and / thankfully accept all things thatrefresh me.

21) !udra mudra


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uler of the solar ple-us cha*ra

@lace the tips of your thumb inde nger, and ringnger together. >tend the other two ngers in arelaed way. 2o this with each hand.

6se as needed, or three to si times a day, for 3minutes. /magine that you are sitting at the center of awheel, close to the hub. !he wheel can turn as much asit wants, but this has no e5ect on you. However, whenyou leave the center and sit on one of the spokes or atthe edge, you must use all of your strength to avoidlosing your stability. !his applies to all situations in life.

When we are not centered, meaning when we areFbesideG ourselves, this creates all types of tensestates. @ne individual may have tension in thestomach, another person has tension in the neck,back, pelvis, or chest.-ccording to the Dive lement /heory, thecentering force is associated with the earthelement 'see -ppendi" 7), which rules theenergy of the stomach, spleen, and pancreas./he Fudra Audra strengthens the earth elementand its organs. If the chi 'the 7hinese term forelemental energy) su&ers a distinct decreasebecause of weakened earth energy, there willalso be a diminished supply to the head area as aresult. 7onse5uently, the person feels listless,

heavy, weighed down, or even di##y. >uch a stateof weakness can be relieved or even completelyeliminated with this mudra./he Fudra Audra can also be used by people whohave e"perienced heart complaints, di##iness,the descent of interior organs, or general statesof e"haustion.

;erbal remedy&ngelica :&ngelica o;cinalis Ho5m. strengthens theautonomic nervous system and wormwood :&rtemisia


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absinthium +. is the stomach remedy from the herbgarden.

Visualisation!he following image will center your mind by

concentrating it on a point, which then increases thepower of centering and strengthens body, mind, andsoul. /n your mind, see a white canvas in front of you.With a charcoal pencil, draw a wagon wheel on it=theouter rim, the inner rim, and the spokes that connectthe inner rim with the outer. !he hub is shaped like asuare. -ee a yellow point at the very center of it.While inhaling, let the yellow point come toward you

and become increasingly large and shiny. Whileehaling, let it become smaller again and return to thehub. &lways keep your mind focused completely on thecenter.

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*lasp your thumbs and place your hands, right hand ontop of the left hand, on your lower abdomen. "emain inthis position for about 4D breaths and then slide yourhands up to your navel. -tay there for another 4D

breaths. !hen place your hands on the pit of yourstomach and remain again for about 4D breaths. /nconclusion, place your left hand on your sternum, turnyour hands in the direction of your shoulders, andspread your ngers. 2o as needed, or three times a dayfor A minutes.

aruda, the king of birds and of the air, is the enemy ofthe snakes. !his is the powerful and mighty bird that0ishnu rides. Birds generally have sharp eyes, a distinctsense of orientation, and strong survival instincts.+arge birds have such an enormous wing span and somuch strength in their wings that they can letthemselves be carried by the wind. !he aruda Mudrais very powerful and should be dosed well. !hismudra activates blood (ow and circulation,invigorates the organs, and balances energy onboth sides of the body. Ehether in the pelvic orchest area, it invigorates and stimulates. Itrela"es and relieves pain related to menstrualcomplaints, stomach upsets, and respiratorydi


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lightly through the air and see the landscape :your lifefrom a certain distance. Lou see the mountains :yourchallenges for what they are :not too high and not toolow, and you also see the best way to overcome them.Lou have the clear sight of a bird of prey and can

di5erentiate between what is signicant and what isunimportant. Lou don8t strive to get more or less thanyou need, and therefore live in contentment andharmony with your surrounding world.

-uchi mudra

$irst clench both sts and hold them in front of yourchest :basic position. While inhaling, stretch the rightarm to the right and point the inde nger upward. &tthe same time, stretch your left arm to the left. Hold

this tension for # breaths and then return to the basicposition. "epeat si times on both sides.Dor serious chronic constipation, do four times aday. Dor light constipation, repeat si" to twelve


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times in the morning and at noon. When travelingor in acute cases, practice every morning before risingfor 3 to 4D minutes while comfortably lying in bed.!hen hold Mudra Number ?A for several minutes. !he-uchi Mudra often helps the rst time you do it. /f you

practice it in the morning at E, you can usuallyFunloadG before R.

Jogis have always been 5uite concerned aboutdaily elimination and intestinal cleansing.

6nwelmess, spite, impatience, violent temper, wantingto cling to everything=the cause for all theseunpleasant feelings is often full, and therefore stressed,intestines.

;erbal remedyBlack alder :"hamnusfrangula helps againstconstipation.

Visualisation/n your mind, see yourself as a generous person, assomeone who likes to give unconditionally, and wisely,and who liberally distributes an appropriate portion ofyour income. -ee yourself as someone who can alsoforgive yourself and your fellow human beings7 whocan toss out old pre


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liver, problems with digestion or constipation,tension, heart complaints, etc., are related tosuppressed or uncontrolled aggression. Aostaggression is based on not being able to say?no,B not being able to set boundaries, letting

oneself be driven into a corner, etc. /he basicevil is fear.

When aggression arises, it should be let out in theforeseeable future. Aake vigorous sts and punchpillows with them, 4og, stomp, dance, or even

clean the houseK /hen look for the cause of theaggression and develop a strategy as to how itstrigger can be eliminated. Aany problems can becleared up by discussing them.

;erbal remedy!he herb against stress, which has been scienticallyproved, is taiga root :>leutherococcus senticosusMaimowic(.

Visualisation/magine scenes in which you behave too fearfully or tooaggressively. Now change the scenes to how you wouldlike them to be. $or eample, you can practice how tosay FnoG or how you act toward a boss, your partner, oryour parents. But


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Matangi.god of inner harmony and royal rulers hip

$old your hands in front of your solar pleus :stomacharea, point both middle ngers and place against each

other. 2irect your attention to the breath in the solarpleus or stomach area.

2o as needed, or three times a day for A minutes.!his mudra strengthens the breathing impulse in thesolar pleus and balances the energies in this area. /tstimulates the wood element, which represents

new beginnings, and the earth element, whichgives life its depth. /he heart, stomach, liver,duodenum, gallbladder, spleen, pancreas, andkidneys prot from the Aatangi Audra. -ne"cited heart becomes noticeably more calm,and inner tension 'such as diverse spasms orsensations of fullness) that hamper digestion areresolved. -ccording to im da >ilva, this mudraalso relieves vague pain and tension in the 4aw.

;erbal remedy+avender :+avandula angustifolia Miller and verbena:0erbena o;cinalis are herbs of repose and harmony.

reen and yellow are the colors of the solar pleus7Lellow lightens our mood and stimulates the mind.reen is the color of harmony. >ach of us needs aninner place :a retreat where we can go to be safe. Wecan create this place inside ourselves. /f we can getthere without using any physical means oftransportation, we also don8t pollute our environmentand can really save time.

Visualisation/magine a yellow desert in which you create a beautifulgreen oasis, a place of harmony and


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personal retreat, and you form it completely accordingto your own preferences and needs. Here you ndyourself again. Lou become calm and still, and yoursoul attains peace.

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body parts 'abdomen, feet, or hands). /heAahasirs Audra balances energy, has atension6relieving e&ect, and eliminates mucouscongestion in the frontal sinuses.

/f you have the time to lie down, try out theseadditional measures against headaches. 2ip awashcloth in water that has some vinegar added to it,lie down, and place the washcloth on your feet. !hesoles, the backs of the feet, and the toes should bepacked well. Now massage up and down your neck byvigorously pressing your inde and middle ngers into

the middle of the nape of your neck, then massageboth frontal eminences :bumps on both sides of theforehead, and nally form the Mahasirs Mudra withyour ngers.

;erbal remedyLou can drink a tea made from willow bark :-ali alba,

meadowsweet :$ilipendula ulmaria, or feverfew:*hrysanthemum parthenium. /n order to prevent amigraine, you can do an enema.

VisualisationWhile ehaling, imagine that waves of energy are9owing down from your head through your neck, back,arms, and legs, and leaving through your hands and

feet. &fter a while, imagine that your head is clear,cool, clean, and light. /n conclusion, stroke your facewith spread ngers and en


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8) ;akini mudra$a*ini.god of the &orehead /th"ha*ra

@lace all the ngertips together. !he Hakini Mudra canbe practiced at any time.

Ehen you would like to remember something, or

want to nd the red thread again, place yourngertips together, direct your eyes upward, place thetip of your tongue on your gums while inhaling, and letthe tongue fall again while ehaling. !hen take a deepbreath=and what you wanted should immediately occurto you. Moreover, when you must concentrate onsomething for a longer period of time, could use

some good ideas, or want to remembersomething that you have read, this mudra can beuseful. Ehen doing mental work, don2t cross yourfeet. -it with your eyes facing west. !his mudra can dotrue wonders, and you should always keep it in theback of your mind in case of an emergency.

/n terms of science, this nger position has been

researched uite well7 researchers have determinedthat it promotes the cooperation between the right andleft brain hemispheres. /t is also recommended today inmemory training and management courses. /t is said to


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open access to the right hemisphere, which iswhere the memory is stored. !his mudra alsoimproves and deepens respiration, and the brain protsfrom it as well.

;erbal remedy+ungwort :@ulmonaria o;cinalis +. benets the lungs.

VisualisationLou may also improve concentration and gather newmental powers by letting your ga(e and thoughts reston one ob


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:) /se mudra-ercise of the three secrets

@lace both hands on your thighs. @ut the thumb tiponto the root of your little nger. -lowly encircle yourthumbs with the other four ngers while slowly inhalingthrough your nose. Hold your breath and form thesound of 'M seven times in your head while hearingthe vibration of the tone in your right ear. !hen slowly

ehale while drawing in the abdominal wall7 open yourhands again and imagine all your worries, fears, andunhappiness leaving your body.

"epeat this eercise seven to forty=nine times, but atleast seven times=according to the !aoist monks.


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Iim !awm, an authority on *hinese medicine, writes%F!radition says that this mudra chases awaysadness, reduces fearfulness, turns awaymisfortune and bad luck, and overcomes

depressions. /t is known to increase personalmagnetism and enhance the intuitive and mentalpowers.B

@eople who are depressed are freuently given thefollowing advice by the friendly people around them%you should take a walk in the fresh air, do gymnastics,

do yoga eercises, etc. However, depressedpeopleoften lack the strength to do these things. But since wemust always breathe wherever we are, even in thedeepest depression, we can at least intensify ourbreathing and practice the !se Mudra. !hen stretchvigorously.

;erbal remedy& further wonder remedy against depression is


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freuently. -t. John8s wort :Hypericum perforatum +.and borage :Borago o;cinalis are the herbs used totreat depression.

Visualisation

/n your mind, see yourself sitting close to the sea. Lourfeet are gently bathed by the waves. 2eeply inhale therefreshing ocean air, hold your breath for a fewseconds, and then slowly ehale. Now feel a light rainand how the warm water washes away all your sadnessand cares. !hen turn your face to the sun and allow thelight and warmth to stream in through the pores of yourskin. +et yourself be comforted and given new

condence and


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ngernail, and the little nger at the side of your ringngernail. >tend your inde nger. 2o this with eachhand. 2o as needed, or three times a day for 3minutes. /n addition, relief can be obtained bymassaging the root of the nose, the center of the

forehead, the back of the head, and the nape of theneck with the middle nger.7irculation may be weakened when bloodpressure is too low, or there is a weakness in theearth element, which is associated with theenergy of the stomach, spleen, and pancreas, ora weak heart. - lack of drive, listlessness, and

di##iness are the conse5uences.

With the 0a


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!he ball heats your body and your vitality it warmsyour heart and illuminates your mind.

-


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bronchial tubes, and intestinal tract, not tomention a great variety of rashes. - change ofweather, pollen, and animal hairs are often 4ustthe triggers, but not the actual cause.I used toe"perience a routine alternation between asthma

and allergies. /oday I live without the symptomsof these disorders because I have changed mydiet and lifestyle. It is best for people who haveallergies to eat little or no 'even betterK) meat,tomatoes, hot peppers, kiwis, and strawberries,and they should not drink milk./o strengthen the immune system, a routine

program of yoga, 4ogging, or hiking is helpful.Feducing stress and getting enough rest is alsoimportant. /reating it with healing earth canrestore the healthy intestinal (ora.>nemas are very e5ective, and not as complicated asthey may seem. Hang a water container :or specialenema bag available from the drugstore above thebathtub, ll it with lukewarm sage or chamomile tea,kneel down in the bathtub in the cat posture, andgently guide the :lubricated end of the hose into theanus. !hen let all the tea water run into the largeintestine. !he rest will take care of itself. "epeat threetimes and then rest for a while. /t is best to do theenema every other day during one week. !hat shouldsu;ce for several months at a time.

@eople with allergies often have a cleanliness mania, orthey are afraid of contagious diseases. Become awareof your fears and work on dissolving them by taking amental look at what triggers fear.

VisualisationWhat are you afraid of /magine an ob


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!he 6ttarabodhi Mudra strengthens the metalelement, which is associated with the energy ofthe lungs and large intestine. /t strengthensinhalation7 and since the heart and upper lung areas

are particularly opened when this mudra is done, it hasa refreshing e5ect. !he metal element has a directrelationship with the nervous system and anythingthat conducts electrical andLor energeticimpulses. !hese are both the internal and eternalpaths that connect human beings with the surroundingworld and the cosmic forces. /he metal element

conducts trie universal life force, also called chior prana, from the outside to the inside and isalso responsible for charging the inner powerreservoirs./ like to compare this mudra with alightning rod, and I practice it fre5uently before Igive a talk, teach a class, or write. 'n the onehand, / want to make connection with the divinepowers that should be the essence of my work7 and onthe other hand, / would like to create the connection forthe listeners students, andor readers. /est the e&ectof this mudra6you will be ama#edK

;erbal remedy-allow thorn :Hippophae rhamnoides +., which is to betaken during the dark winter months in particular,refreshes body, mind, and soul.

Visualisation/magine a line that etends from your pelvis to your

heart, your head, and far beyond your head, losingitself in innity. Whatever you now desire=solutions,answers, healing power, clarity, etc.=comes to youthrough this line as light from the cosmos. @erhaps you


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also wish for something for a fellow human being. !henconduct this light into your heart and to the respectiveperson from there.

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makes no di5erence whether this is done at a beautifulspa or at home. !he important thing is to pamperyourself, and allow yourself rest during this time, whilestill getting some eercise :walking, yoga, breathingeercises. & rice or potato treatment has a very

e;cient but gentle e5ect. $or three to ve days, eateasily digestible bread with herb tea made of stingingnettle :6rtica dwica +. in the morning7 for lunch anddinner, have a meal of rice or potatoes and steamedleaf vegetables. 2rink tea or water between meals. 2oan enema every second day and occasionally supportthe deto"ication processwith a compress. $or

eample, a potato compress is uite easy to use andpractically draws the toins out of the body. /t can beused to support general cleansing by placing it on theliver or any other body parts that hurt. Boil thepotatoes in their skins and mash with a fork, wrap in acotton towel, and place on the body7 wrap a warmtowel around the body and the potato sack. +eave thecompress on the respective spot for about CD minutes.

2uring the detoication days, lie down to rest often.!his is the time to use this mudra for supporting thedetoication process. /t is important to consider thethings, in addition to waste materials and toins, youare willing to let go of=bad memories, old grudges, badhabits, negative character traits, fears, etc. !his will

make room for something new. What should it be

2o the following visuali(ation several times a day, withenthusiasmP

Visualisation0isuali(e a lm where you see what you are letting go

of. &llow yourself enough time to do this. &fterward,visuali(e new ualities that you desire. /magineeverything new in a very lively and detailed manner7create within yourself the feelings :relief, pride,


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etc. that you will have when the goal has beenreached=when your wish is fullled.

-hakti mudra0n honor of !ha*ti, the goddess of life energy

@lace your ring ngers and little ngers together. !heother ngers are loosely bent over your thumbs whichare placed in your palm. $ocus on your breathing in thepelvic area, and slow down ehalation somewhat.

2o as needed, or three times a day for 4? minutes. !he-hakti Mudra intensies the respiratory impulse inthe lower chest area. Jou can increasinglyperceive breathing in the pelvic area. It has acalming e&ect and will help you fall asleep atnight. /f it is done too often or held for too long, it may

also lead to lethargy. /t can bring pleasant relaation tothe pelvic area. &s a result, it can counteract spasmsin the intestines, or even menstrual complaints.


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/ am freuently asked for advice about di;culties infalling asleep. 'ne of the following tips always works%

%ractice this mudra in a slightly di&erent formbefore trying to sleep. /f you sleep on your sides,

you can take a corner of the pillow between yourhands, place the little ngers and ring ngers together,and let the others lay on or beneath the pillow.

Bend one hand back and slowly turn it to the left andto the right si times7 then do the other hand7 then onefoot, and then the other.

Moisten the outer and inner sides of your legs with awet cloth7 go to bed without drying them.

;erbal remedy0alerian :0aleriana o;cinalis +. and hops :Hamuluslupulus +. also have a calming e5ect.

Visualisation*olor combinations in green and soft, 9owing formsalways have a calming e5ect. 0isuali(e green pictures:a landscape, leaves, a silk scarf, etc. and let yourehalation become increasingly slower and deeperwhile you do so.

-


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$*) Aaha sacral mudraLarge pelvis mudra

@lace your ring nger pads together, with your littlengers on the thumbs. Hold this hand position for 4Dbreaths.Now place the pads of your little ngers together andplace your ring ngers on your thumbs. &lso hold thisvariation for 4D breaths. 2o as needed, or three times a

day for E minutes./his wonderful mudra helps handle complaints inthe lower abdomen0 it is particularly goodagainst pain during menstruation. /t can also bringrelief for inactive intestines, intestinal spasms,or bladder and prostate complaints, since it hasa rela"ing and energy6balancing e&ect.

While holding this mudra, you can additionally practicethe Maha Bandha ten to thirty times. "epeat severaltimes each day=!his eercise can naturally also bepracticed while sitting on the toilet.


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/he secret aMictions of many people are bladderweakness, hemorrhoids, and atony or tension inthe area of the bladder and anus. /heseproblems can be relieved by training the %7muscle. -s an additional measure against

weakness of the bladder and anal sphincter,Viparita arani can be used.

;erbal remedy*hewing pumpkin seeds and drinking pear :@yruscommunis or bearberry leaf :&rctostaphylos uvaursitea are also good for the bladder.

Visualisation@roblems with elimination are often also accompaniedby mental and emotional di;culties about letting go ingeneral, or with fear of having to go throughsomething. Lou can build up positive patterns in thisrespect with the following image.2oesn8t the world always look a bit friendlier on theother side of a long tunnel We freuently have to passthrough tunnels in life=we have to go throughsomething. !he image of a tunnel that we walk throughcan help us keep going, carry on, and be hopeful. >verytunnel ultimately takes us to the light, but we need thecourage and strength to go through it to the end.

-


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$) Aakara mudraMa*ara.the name of a crocodile in 0ndian mythology

@lace one hand inside the other. >tend the thumb ofyour lower hand through the little nger and ring ngerof the other and place in the middle of the palm of yourupper hand. !his hand8s thumb and the tip of your ring

nger touch each other. 2o this three times a day for Ato 4D minutes.Within the shortest amount of time, the crocodile canmobili(e tremendous strength, which it has built upduring its endlessly long resting periods. Human beingsalso have reserves of strength that are restored duringphases of rest. !his mudra activates kidney energy,

which is related to this reserve of strength.Deeling listless, depressed, and dissatised6aswell as having black rings under your eyes6usually indicates a reduced supply of energy. /naddition to walking in the fresh air, and getting earmassages, the breathing eercises of yoga are alsohelpful here. / have found the complete yoga breath=

which can be practiced while standing, walking, sitting,or lying down=to be uite e5ective. !o do this, breathein deeply, arch your abdominal and chest area forward,draw up your shoulders. Hold your breath for severalseconds and then slowly ehale. &t the end of the


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ehalation, pull in the abdominal wall a bit so that evenmore air is suee(ed out. When doing this, be sure tohold the pauses after inhalation and ehalation forseveral seconds. 2espite this, keep the breath slow,regular, and ne. !his mudra has a calming and

centering e&ect, giving you a sense of securityand condence.

;erbal remedy!he birch :Betula verrucosa, which sucks up to EDuarts of water from the ground every day andevaporates it through the leaves, helps against renal

function impairment. oldenrod :-olidago viraaurea +.is e5ective against pyelitis, and ground ivy :lechomahederacea + eases nervous bladder complaints.

Visualisation!he color blue has a positive in9uence on the waterelement. 0isuali(e a meadow lled with blue 9owers.Behind it, you see the blue ocean with a blue skyarched above it.

-


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$3) Aukula mudra1ea* hand

@lace the four ngers on your thumbs and put yourngertips on the part of your body that needs moreenergy. 2o this with each hand.2o as needed, or ve times a day for 3 minutes./his energy6giving and rela"ing mudra is placedon the organ or body part that hurts, or thatfeels weak or tense. /his is like directing a laserray of regenerating energy to the respectivebody part or organ that needs healing. -amuelWest, an &merican scientist and healer, uses theMukula Mudra when he wants to electrically rechargean organ, and has been very successful with this

method. He was able to prove that every healthdisorder, as well as many indenable pains, is causedbecause the respective electrical eld is too weak.&ccording to West, the ngers should be placed on thevarious organs as follows%9ungsN Place your )ngers on the right side and leftside, about 2 inches below the collarbone3

>tomachN Place the )ngers of both hands directlybeneath the sternum3


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9iver and gallbladderN Place your left hand at thelower end of the sternum3 #ith your right hand, stro*e24 times across the ends of the ribs on the right side,as if you wanted to light a match3

>pleen and pancreasN Place your right hand at thelower end of the sternum. #ith your left hand, stro*e24 times across the ends of the ribs on the left side, asif you wanted to light a match3

idneysN Place the )ngers of both hands about twoinches above the waist on the bac*3

+ladderN Place the )ngers of both hands on the rightand left side of the abdomen, ne-t to the pubic bone30ntestines( Place the )ngers of one hand on the naveland, from right to left, draw a circle that becomesincreasingly larger 5li*e a spiral63

-lways do a complete yoga breath while you do

this. -fter inhaling, during the e"tended pause,say the a


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$8) Ioint mudra

Fight hand% !humb and ring nger together.

9eft hand% !humb and middle nger together.2o as needed, or four times a day for 43 minutes. /ncase of illness, the mudra should be held si times aday for CD minutes.!his mudra balances energy in your 4oints. / havehad very good eperience with it when my kneeswere sore after a hike, especially walking down

mountains, or when I have worked too long atthe computer and have an unpleasant feeling inmy elbows.!here are many dynamic yoga eercises you can use tohelp against verybody :a book and card set published byWeiser in 4RRR. &ll of the older relatives in my family

are aVicted to some etent by severe arthrosis. !wentyyears ago, / also su5ered from pain in the knee andhip 4oints. /oday, thanks to yoga, I have no moresymptoms. &ll types or compresses are also helpful=


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situation is chronic and you now have to su5er fromsuch pain for the rest of your life. o something tocounteract itP !he healing may take months, but ifyou are persistent you can have success with it.

& wonderful eercise for all the


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Visualisation0isuali(e images where you completely en


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after ehalation a little bit more.!he Ialesvara Mudra calms the (ood of thoughts0 itcalms agitated feelings.!he more calm we become,the longer the time periods between the thoughts. Webecome more clear0 we make new observations

about ourselves7 we can seek and nd solutions.

!his mudra can also be used to help changecharacter traits, support memory andconcentration, or eliminate addictive behavior. /tshould be practiced at least 4D to ?D minutes a day forthese purposes.

&s long as we live, we work on our character traits,much like a stonecutter hews a sculpture out of a lumpof stone. !his shouldn8t be a battle, but loving andunderstanding guidance that pushes us in the rightdirection. &s unpleasant and uncomfortable as hadcharacter traits, habits, or addictions may be, they alsohelp us progress when we overcome them.

;erbal remedyWhen the mind is overly active, when certain rhoughtscircle in the mind and cannot be put aside, / nd Bach$lower Wo. C3 :White *hestnut to work true wonders.

Visualisation$irst ask about the benet that this characteristic or

habit brings.&sk the cosmic consciousness for help andpartnership in this pro


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$=) >hiva linganergy.charging Mudra

@lace your right hand, with thumb etended upward, ontop of your left hand, which is shaped like a bowl. Holdthe ngers of your left hand close together. @osition

your hands at the level of the abdomen, with yourelbows pointing outward and slightly forward.2o as often as you like, or two times a day for Aminutes. /he right hand in this mudra symboli#esthe masculine force6 >hiva2s phallus. >hivaembodies the destructive and transformativeaspect of the highest deity in Indian mythology.

Hust as the phallus is the symbol of a newbeginning, >hiva is the deity who makes this newbeginning possible in the rst place bydestroying something, thereby creating thenecessary preconditions./f, for eample, 9owerswouldn8t wilt, there would also be no fruit. 'r, if thespent cells within us were not destroyed, there would

be proliferations. /t is an eternal cycle and mustfunction perfectly within us on the physical and mental=emotional levels. &n inner force keeps it going, andeach of us has this force within our reservoir, which isassociated with the water element. !he breath


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nourishes this reservoir of energy. !his is why theoptimal uality of the breath is so important. !he waterelement has its e5ect on the outer edge of the handand the palm, and the thumb is like an in9ow forenergy, which is absorbed through the lungs.

!his mudra can be used against tiredness,dissatisfaction, listlessness, and depression. 'rwe can use it when we feel drained because of longperiods of tension or strain. Lou can do it while youare waiting, such as while waiting for the doctor2sndings. !his mudra helps the healing process, nomatter where we are sick. In terms of healing, this

mudra is responsible for many more wondersthan people know. eep this fact in the back ofyour mind when you need healing.

Visualisation/magine that your left hand is a mortar and your righthand is a pestle. 2uring the rst breaths, mentally let

whatever makes you sick fall like dark pebbles intoyour left hand. With the edge of your right hand, grindeverything into the nest dust, which you then blowaway from your hand like ne sand. &fterward, remainseated for a while and let healing energy 9ow into thebowl formed by your hand :your energy reservoirthrough the right thumb. $ervently speak the following

a;rmation several times.-


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*C) Hnana mudra and7hin mudra

Gesture of consciousness and gesture of *now ledge

@lace the tip of the thumb on your inde ngertip andetend your other ngers. +ay your hand on your thighin a relaed way. 2o this with each hand.When your ngers point up to Heaven, it is called theJnana Mudra7 when your ngers point down to >arth, itis called the *hin Mudra.

/he mudra is done in two di&erent ways. !he rstway, as described above, allows the tips of your thumband inde nger to touch each other7 for the secondvariation, the tip of your inde nger touches the rstthumb


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/hese gestures symboli#e the connected natureof hum consciousness'thumbs). /he threee"tended ngers sym boli#e the three gunas6traits that keep evolution in both microcosm and

macrocosm in motionN tamas 'lethargy), ra4as'activity), and sattwa 'balance and harmony)./he closed circle of the inde" nger and thumbdepict the actual goal of yoga6the unication of-tman, the individual soul, with +rahman, theworld soul.We nd this mudra in many of the Hindu portrayals of

deities7 in them, the right hand is raised to the heart,and the thumb and inde nger, which touch eachother, are facing the believer. /t is the gesture ofproclaiming a teaching. !he Buddhists are also familiarwith the gesture and call it the 0itarka Mudra:discussion gesture. With this gesture, the deity orBuddha underline the meaning of the words. *hrist wasalso depicted on old By(antine icons using this gesture7

in *atholic liturgy, the priest makes the same gestureafter the transubstantiation.

I also nd it beautiful when the Hnana Audra ispracticed at the heart. "aise your hand to the levelof the heart, letting the inde nger and thumb touch.Here they should be directed inward and upward. Here

they simply symboli(e the wisdom of od. !his is thedevotion of the human being to divine wisdom and itsrecognition. !here is also a certain tenderness in thisgesture that touches my heart.


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With these variations of the Jnana Mudra, we alreadynd ourselves on the spiritual level. However, thephysical e5ect should not be overlooked. When thisgesture is employed to heal physical complaints, it

makes no di5erence whether the Jnana Mudra or the*hin Mudra is practiced. &ccording to Ieshav 2ev, thismudra is a universal remedy for improving statesof mental tension and disorder, as well as forpromoting memory and concentration. It clearsthe mind6and we all want to have a clear headin any situation. /t is also used for insomnia, as

well as sleepiness depression, and high bloodpressure. This mudra can be combined with othermudras and enhances their e7ects when practicedbefore or after them. Lou can hold the gesture with


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Audra e"ercises

&s mentioned earlier, a few of the body positions inHatha Loga are also called mudras. / have combinedthese with the other yoga eercises and put together a

benecial, meaningful series of eercises. / o5er it asan additional approach, so you can use it, or not, inkeeping with your needs. /f yes, then slowly speak thea;rmation given at the end of the eercise 4 to Ctimes, either after or during the eercise, in your ownbreathing rhythm.Lou can consider this series of eercises to bepreparation for meditation or you can practice them

after meditation. @articularly when you have beensitting for a longer period of time, the eercises are anabsolute relief. !hey can also be done separate fromthe meditation period in your morning or evening yogaritual. -ince the e5ect is considerably dependent uponthe thoughts and feelings that come during thepractice, / have included an a;rmation with each

eercise.


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1) 9imber6up and warm6upe"ercise

$orm the hands into &tman


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"emain in this position for 4Dbreaths.*hange the leg position andremain in this pose for another ten

breaths.

-trengthens inner stability andself6assurance. Gives us the

courage to show the goodness of our hearts.

$) Joga mudraSeal of unity

-o that you can sitcomfortably and bend

forward as far as possible, itmay be necessary to place athick, stable cushionbeneath your buttocks.-it with your legs crossed,hands on your back, withone hand encircling the

other.

Inhale% !he consciousnesstravels from the root chakra to the forehead chakra.


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;old breath% Ieep concentrating on the foreheadchakra for several seconds."hale% Bend forward and direct your consciousnessfrom the forehead chakra back down to your rootchakra.

;old breath% Ieep concentrating on the root chakrafor several seconds.Inhale% -it up straight and direct the consciousnessfrom the root chakra to the forehead chakra again."hale."epeat # times until it becomes a 9owing movement.Now cross your legs the other way, encircle the other

hand, and repeat the whole eercise again # times.

-


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*) /wist in the seatedmeditation posture

@lace left hand on right knee, and stretch your rightarm to the back.Inhale and turn to the right while doing so.@ress your right shoulder as far as possible to theback and look over your shoulder."emain in the twist for 43 breaths."haleand return to the middle while doing so."aise your arms upward, stretch vigorously, and twistto the other side. !he upward twist at the conclusion isvery important.

*hange your leg position, twist to both sides again,

then stretch upward through the middle a number oftimes.

-


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!his massages the ganglia and organs7 itstrengthens the nervous system, liver, spleen,pancreas, and gallbladder0 it stimulates themetabolism in the vertebra0 and it stretches ands5uee#es the ligaments and muscles along the

spinal column.

) >idestrech


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&ssume the seated meditation posture.@rop up one hand on each side.Inhale% +ift your right arm and stretch vigorouslyupward.

;old breath% @ull your arm to the left.

"hale% +ower arm to side and prop up your handagain."epeat si times7 then practice on the other side.*hange your leg position, then bend again on bothsides.

-


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concentrate on the solar pleus chakra. >lowly e"haleand rela your entire body.Inhale and e"halein a relaed way one more time,then repeat the entire eercise ten times.

-


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&ect/his mudra causes the most important energychannels to (ow better, and it stimulates theorgans of the abdomen and pelvis.

:) %ascimottanasana1ac* stretch

"emain completely relaed in the forward bend for a

number of breaths. +et your upper body be supportedby your legs, and allow your head to hang down in arelaed way.

-


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=) -rdha cakkasana1ridge

+ay on your back with feet propped up at hips width.

Inhale% "aise the buttocks and the back.;old breath% 0igorously contract theanal sphincter and tense the musculature of the pelvic9oor :&shwini Mudra."haleand once again let go of the tension."epeat a number of times and then lower your backwhile ehaling.

-trengthens and rms the outer and innermuscles in area of anus and entire pelvic (oor.%revents atony 'slackness) of outer anal

sphincter, from which many older people su&er.


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1C) %ashini mudra8oose seal( simpli)ed form

2raw your knees to the chest, wrap your arms underthe hollow of your knees, and place your palms on theears.Hold :a the position for 4D breaths and then remainin the fetus position :b for a few seconds.

-


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11) Viparita karani

mudra $alf.candle+ie in a supine position, with your legs propped up athips distance.Inhale% Bring knees to chest and then bring your legsinto the vertical position. -upport the pelvis with your

hands.2uring the rst breath, concentrate on the solarpleus chakra7 during the second, on the heart chakra7during the third, on the throat chakra7 during the forth,on the solar pleus chakra again, and so on.Hold the position for 4? to C# breaths."hale% Bend knees and bring to forehead7 thencarefully and slowly return to the 9oor so you are lyingon your back.

-


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1) artani mudraesting position

+ie in a supine position7 place your hands net to yourbody or on your abdomen, with the right hand on top ofthe left.ow inhaledeeplyand arch the abdominal wall. &ssoon as the abdomen is full, slide your hands to yourribs and epand this region. When your ribs are spreadas much as possible, slide your hands to the collarboneand raise the area above the chest.>lowly e"haleand repeat the process a number oftimes.

With each ehalation, let yourself become heavier andheavier. "elease your weight to the supporting 9oor.While inhaling, let yourself be lled with lightness andlight7 while ehaling, let go of everything heavy anddark within you. &t the close, you are full of light,freedom, peace, and


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Audras

&rt wise originated in *hina more than two thousand

years ago. *lerics at the time believed that the vitalfunctions of the body is supported not only food, butthe energy it receives from the *osmos. !his energycirculates through special channels=meridians, ensuringOdeliveryO to all organs and tissues. /f one or more ofthe meridians is interrupted, the energy OfuelO can nolonger 9ow to its destination, and the work of the

internal organs is disturbed. !he reasons may bedi5erent% adverse eternal conditions, bad heredity,stress, and the result is the same% a person starts tohurt. si main energy channels associated with theheart, lungs, brain, liver, spleen, circulatory system,large and small intestines, go to hands and ngers ofthe person. !hat is why the hand has a great healingpowerP *ombining the ngers in certain combinations,

can activate meridians and direct energy through thebody, restore energy 9ow and eliminate the OfailureO inpatients with bodies. -ystematically performing wise, ina week will feel improvement. /n acute diseases, relief


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comes in a few days or even hours. -ome are wise,even secondsP /n chronic illnesses lasting e5ect occursafter a few weeks. +earn to put your ngers in asalutary combination of easy=we


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wise :O-aving lives,O OriseO in a di;cult situation, hewill always be able to help themselves and their lovedones.

1)Mudra SHELL

Mudra F-inkG Q FshankhaG Q an attribute of the god-hiva, the name naga(meya living in the underworld.

Indications% all diseases of the throat, laryn",

hoarseness. Ehen you perform this mudraamplied voice, so it is particularlyrecommended to singers, actors, teachers,speakers.

Method of eecution% two


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) -shwini O wise reduction ofisolated anal sphincter.

Lou


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to the work of the left side of the anal sphincter. /f, say,liver or right lung there is a


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$) Audra 7@E>/n /ndia the cow is considered sacred animals.Indications% rheumatic pain, radikulitnye pain,

4oint diseases.Method of eecution% the little nger of his left handtouches the heart :unnamed nger right hand, right

hand pinky nger for the heart of his left hand. &t thesame time connects the middle nger right hand withthe forenger of his left hand and middle nger of hisleft hand with your right inde nger. !he thumbs areplaced.


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4) Audra @E9G!his mudra is one of the most important. "elievesemotional stress, aniety, restlessness, melancholy,sadness, grief and depression. /mproves thinking,activates memory, concentrates potential.Indications% insomnia or e"cessive sleepiness,

high blood pressure. !his caused us to re=wise. Manythinkers, philosophers, scientists use and en


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) Audra >J!he sky is associated with higher powers Q the FtopmanG Q his head.Indicationsfor persons su&ering from diseases ofthe ears, hearing loss.!he eecution of this wise, insome cases leads to a rapid improvement of hearing.

@rolonged eercise results in almost complete cure ofmany diseases of the ear.Method of eecution% the middle nger bend so that hetouched the pad to the base of the thumb and thethumb presses the bent middle. !he remaining ngersetended and stretched.


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6) Mudra WIN/n *hinese medicine, under the &ge understands one ofthe ve elements. /t is a violation of the Wind disease.Indications% rheumatism, sciatica, shaking hands,neck and head. /n carrying out this wise in a fewhours you will notice a signicant improvement. 0nchronic diseases mudra should be done alternately

with the #isdom of Life3>ercises can be stopped andstarted to improve after the disappearance ofsymptoms :ob


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8) Audra ?liftBIndications% for all colds, sore throat, pneumonia,cough, runny nose, sinus. !he implementation ofthis wise mobili(es the body8s defenses, enhancesimmunity and promotes rapid healing. /f you areoverweight, you should clean it up. -imultaneously with

the eecution of the wise must observe the followingdiet% during the day drink at least K glasses of boiledwater. 2aily food intake should consist of fruits, rice,sour. !oo long and freuent use of this mudra can causedepression and lethargy Q do not overdo itPMethod of eecution% two hands


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8) Audra ?savinglivesB

:$irst aid for a heart attack !he eecution of the wisemust learn everything, as it timely application maysave your own life and the life of your loved ones,

relatives and friends.IndicationsN heart pain, heart attacks, heartpalpitations, discomfort in the heart with an"ietyand anguish, myocardial infarction. 6nder theseconditions should immediately take up this mudra withboth hands simultaneously. "elief begins immediately,the e5ect of the same use of nitroglycerin.Method of eecution% the inde nger bend so that it

touched the pad of the terminal phalan of thethumb. &t the same time add up padded middle, ringnger and thumb, little nger is straightened.


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=) Audra of 9ife!he implementation of this wise aligns the energypotential of the whole organism, enhances its life force6nited. /mproves performance, gives courage,endurance, and improves overall health.IndicationsN the state of fatigue, 3essiliya,

blurred vision, and improves visual acuity,treatment of eye disease.Method of eecution% pad ring, little nger and thumbare connected together, and the remaining freestraight. @erformed with both hand simultaneously.


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1C) Audra -F/;&ccording to *hinese philosophy of nature, the earth Qone of the primary elements of which our body is built,one of the elements that determines the type ofpersonality and susceptibility to certain diseases.IndicationsN deterioration of mental and physical

state of the organism, the state of mentalweakness and stress. !he implementation of thismudra improves ob


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11) Audra E-/F/n /ndian mythology, od of water is called 0arunaMudra of Water Q wise od 0aruna. Water Q one of theve elements that make up our body and planet.!heelement of water gives a certain color for people bornin the (odiacal band of this nature, as well as

susceptibility to certain diseases. /n the generalunderstanding of water Q is the foundation of life,without which all life on the planet.Indications% an e"cess of moisture in the body ofwater or mucus in the lungs, stomach 'increasedproduction of mucus in in(ammation),etc. "cessive accumulation of mucus in the bodycan, according to oriental conceptions, to cause

the energy blockade of the whole organism. /heimplementation of this mudra is alsorecommended for liver disease, colic, (atulence.Method of eecution% the little nger right hand turndown such a way that he touched the base of thethumb, which gently presses the little nger. With hisleft hand grasps the right bottom, with the left thumb is

on the thumb of his right hand.


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1) Audra FGJWithout energy, life is unthinkable. !he energy of theradiation eld and permeate the entire universe,interacting with each other, emitting and absorbing, tobe reborn again.ancient Hindus called the 9ow ofenergy prana, *hinese Q *hi, the Japanese Q

Ii. *oncentrated a

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Ganesha Mudra