Yoga BLOG

The Vishnu Mudra for cleansing the energy channels Vishnu Mudra is a pranayama exercise, a breathing exercise in the category of balancing alternate nostril breathing. Alternate nostril breathing is called "Nadi Shodhana" in Sanskrit. Translated, this means "cleansing the nadis," where nadis refer to the energetic channels in the subtle body. The nadis must be free of blockages and impurities so that prana, or energy, can move freely. Only then can we experience joy, balance, and harmony. To practice Vishnu Mudra, the index and middle fingers are bent toward the ball of the thumb. The ring fingers, thumb, and little fingers are spread apart. The thumb and ring fingers are used to alternately close the nostrils to support alternate nostril breathing. Incidentally, Vishnu Mudra is named after an important Hindu god. Vishnu is the protector of the world, who ensures that the universe is kept in balance. In this respect, the name of the mudra can also be derived from the effect of the alternate breathing that is regularly applied with it, in which the energetic and physical energy flow is kept in optimal harmony. Vishnu Mudra in practice The Vishnu Mudra hand position is used in the active nostril breathing exercise in yoga. As already described, the index and middle fingers of the right hand are curled toward the palm, while the remaining fingers remain spread out. The thumb and ring finger are gently placed on either side of the nose. While inhaling through the left nostril, the practitioner closes their right nostril with their thumb. The subsequent exhalation occurs through the right nostril, which is then released. At the same time, the left nostril is closed with the ring finger. After inhaling through the right nostril and exhaling through the left, the alternate nostril breathing cycle is completed. Variations of Vishnu Mudra This pranayama is repeated several times after completing a cycle of alternate nostril breathing. Different techniques can be used. One of these is alternate nostril breathing without breath retention, i.e., breathing without pauses. Many people find this technique more comfortable, as some feel tightness when holding their breath. A good breathing rhythm is to count to five while inhaling. The exhalation occurs without pause, but for a longer time than the inhalation. Ideally, you should quietly count to 10 while exhaling before continuing with the short inhalation. Nadi Shodhana with breath retention is practiced with pauses in between, although this breath retention can be held for different lengths of time. One possible breathing rhythm is to count to three during the full yoga inhalation, then close both nostrils with the ring finger and thumb and count to twelve, and then exhale for six seconds. This type of alternate nostril breathing can have different proportions. A basic rhythm of inhalation-breath retention-exhalation, for example, is 1-4-2. Alternate nostril breathing with Vishnu Mudra can also be performed with a rhythm of 3-6-3, 4-16-18, or even 5-20-10. When practicing alternate nostril breathing with or without pauses, it is important that the practitioner feels comfortable. If you feel unwell or dizzy, you should immediately stop alternate nostril breathing and return to a normal rhythm. It is best to begin alternate nostril breathing with Vishnu Mudra slowly, without pauses, and with a shorter breathing rhythm, gradually increasing the intervals and pauses as your practice progresses. Effect of Pranayama Vishnu Mudra Vishnu Mudra is said to have several positive effects. This pranayama supposedly balances the right and left sides of the brain, improving concentration and preparing for subsequent meditation. The astral energy channels are cleansed, allowing energy to flow freely again. Furthermore, the practice of Visnu Mudra calms the mind and reduces stress. Deep and slow breathing, especially when combined with breath retention, improves energy levels, as life energy can be better absorbed with slow breathing and breath retention. Most yogis feel refreshed, rested, centered, and energetically recharged after practicing Vishnu Mudra. Image © fizkes / 123rf.com

With Self-Inquiry Meditation to Realize the Divine Self Self-inquiry meditation is a technique used to develop self-control, self-knowledge, and self-development through progressive meditation and concentration exercises. The practice of self-inquiry meditation is structured step by step and aims to discover the divine self, also called Atma, within us. Meditators place the question "Who am I?" at the center of the meditation process. This is followed by the question of our existence, namely, who we are. Before the meditator attains knowledge of Atma, they must explore and thoroughly examine the three levels of consciousness: "conscious," "subconscious," and "unconscious." Only when these three contents of consciousness have been brought to consciousness and purified can the gateway to a higher consciousness open. The phases of self-inquiry meditation In Self-Inquiry Meditation, the practitioner first begins by creating mental calm and physical relaxation. This physically and mentally relaxed attitude is a prerequisite for engaging in the training of imagination and the ability to concentrate. Only then can the meditator focus on the contents of their own consciousness, which consist of ideas, ways of thinking, and characteristics. In this phase of Self-Inquiry Meditation, one begins to detach themselves from preconceived opinions in order to become neutral and unbiased. Only with such an inner attitude is it possible to engage more deeply with the emotions and the realms of consciousness in meditation and to experience love, understanding, patience, and contentment. During this phase of meditation, disturbing negative aspects often arise, feelings such as envy, anger, fear, or vanity, which must be examined and overcome. The four levels of consciousness To practice Self-Inquiry meditation, it is important to know which levels of consciousness there are to explore. The path through the various levels of consciousness is divided into eight stages of practice, each with a different focus for meditation. The first encounter during meditation usually takes place in the conscious mind, where the journey into the self begins. This is followed by an introspection into the subconscious, where all impressions and experiences from the present life are stored and manifest in the form of feelings, images, and perceptions. Staying in this level of consciousness usually demands a great deal of attention and time for Self-Inquiry meditators. This is where analysis, recognition, and resolution take place. In the subconscious, the meditator finds karmic remnants from previous incarnations. The superconscious is the goal to be reached, where the entire universe is at home and union with our true self is possible. Self-inquiry meditation in practice Meditating usually means breathing, perceiving, non-thinking, and experiencing. Self-inquiry meditation, like many other meditation practices, can be practiced according to these principles. It lasts between 10 and 20 minutes to begin with and can later be extended to 30 to 60 minutes. To prepare, assume a comfortable sitting position in which you can remain motionless and relaxed. It is important that your upper body is upright and your back, neck, and head form a straight line. Your hands rest on your thighs or knees in Chin Mudra. Then you close your eyes and begin to relax the facial muscles. Next, focus your relaxation on your forehead, lower jaw, stomach, and elbows. For the next five minutes, concentrate on calming your thoughts and feelings and sinking further into a relaxed state. Before concentrating on the respective practice level, you chant an OM. After the corresponding practice level, the meditation exercise is also concluded with an OM. To conclude the self-inquiry meditation, rub your palms together and place them on your face to warm up the facial muscles. Then, lean your upper body forward until your forehead touches the floor to slowly stimulate circulation. Only then, and after you've straightened up, open your eyes again. Image © madrabothair / 123rf.com

Shanmukhi Mudra: the seal of the six openings Perhaps you've seen a yogi sitting quietly in a position unfamiliar to you. They've closed their ears, eyes, nose, and mouth with their fingers, as if they no longer want to receive any sensory impressions from this world. Wanting to see, hear, smell, or taste nothing? This image, which can suggest total withdrawal, is deceptive. The finger position is Shanmukhi Mudra, a yogic hand position also known as the seal of the six openings. Here you'll learn what characterizes this gesture and what effects it can have on you. Six or seven openings? The openings in Shanmukhi Mudra refer to the sensory organs. The mouth, the two eyes, and the ears are clearly counted. In some versions of this posture, the nose is seen as a single opening, while other interpretations count the two nostrils. So, don't be surprised that some sources speak of the closure of the seven openings. It's exactly the same posture! Nevertheless, the use of the number "six" is more accurate if the Sanskrit derivation is correctly translated. "Shan" means "six," while "mukhi" is the word for "openings," and "mudra," in addition to the meaning of the gesture you may already know, can also mean "seal." The right closure To properly close the six or seven openings of your senses, i.e., to properly seal, place your hands in front of your face. The fingers point inward, toward each other, with your elbows at shoulder height. Your thumbs close your ears. Your index fingers gently touch the inner corners of your closed eyes, while your middle fingers close the two openings from the outside by pressing against your nostrils. Placed above and below your lips, your ring and little fingers encircle your mouth. All fingers exert only light pressure. Breathing You don't need to worry about not being able to breathe properly in Shanmukhi Mudra. You regularly release the pressure from both nostrils to be able to take a new breath. The following exercise sequence shows you what this might look like in practice. Your practice with Shanmukhi Mudra You can assume this posture in the lotus position or any other position comfortable for you. It's important that you ground yourself on a firm surface and that your spine is upright. Take a conscious breath through your nose and then gently close your nostrils. While closed, pause your breath briefly. Whether you utter a silent "aum" during this time or focus on your third eye is up to you. Perhaps you also listen to the sounds that might arise within you. The important thing is that you can gradually relax, let go, and make peace with yourself and the world around you. How long your breathing cycles in Shanmukhi Mudra last is entirely up to you. As a rule, a practice of between five and ten minutes is advisable. Effect on body, mind and soul Shanmukhi Mudra can relax the nerve pathways that run across your face, as well as your eyes. The practice calms your mind and allows you to find peace of mind. You can benefit in many ways. Perhaps it will release stuck thoughts that have been blocking you for a long time. You may also feel a soothing calming effect or notice how anxiety or anger is reduced or even dissipated. Shanmukhi mudra and meditation This mudra form is often an effective preparation for your meditative practice. By sitting upright, you create a connection to the highest being while simultaneously feeling rooted to the earth. Combined with conscious breathing, Shanmukhi mudra is a valuable way to allow the energies in your body to flow again and dissolve any blockages, both physical and mental. Image © nanka-photo / shotshop.com

Mudras - small yoga exercises for in between Do you know mudras, those little finger exercises for in between? MUD means joy, RA stands for giving: A mudra is something that gives us joy. The compound word has many other, sometimes very different, meanings, such as gesture, mystery, and money. The term is also much more comprehensive. When we talk about mudras in yoga, we need to distinguish the familiar finger exercises, along with eye, tongue, and other exercises, from the body postures (mudras as part of the asanas). You may also be familiar with the typical gestures of Buddha statues and Indian deities: These hand and arm postures are also called mudras, but are not our topic here. We have included eye and tongue mudras as examples below. Simple and effective In this post, we'll focus on a few finger mudras, of which there are many. So sit back and relax on a meditation cushion and practice a bit with us. Our goal is to help you practice one or two mudras on the go. Generally, the finger position should be held at least once a day for 15 minutes; if you're practicing multiple mudras per day, leave at least five hours between each practice. This finger holding shouldn't be too strenuous. Hold your fingers with emphasis so that you can feel them, but not excessively tightly. This way, the 15 minutes won't be difficult. For some exercises, it's possible to rest your hands on your thighs to remain as relaxed as possible. When you 're on the go , you often can't assume a meditative posture or cross your legs. However, you can still sit and practice in a relaxed manner. "On the go" means sitting on a train or in a waiting room, perhaps lying in the bathtub or waiting at a bus stop. Even three minutes are enough if you're short on time: one or two short exercises are better than nothing. The exercises definitely have an immediate relaxing effect. Long-term, experts say they produce excellent results after about four to six weeks. The exercises Our five different fingers represent both the Buddhist elements and emotions. The thumb represents or regulates fire and worry, the index finger air and fear, the middle finger emptiness and anger, the ring finger earth and sadness, and the little finger water and ambition. If your hands are stiff and cold, warm them up by gently massaging and then smoothing out each finger individually. For all exercises, but especially for the eye and tongue exercises, practice carefully and for shorter periods! If in doubt, it's best to consult a trainer. This is especially true for beginners. Let’s start with an eye mudra : - Squint slightly at the tip of your nose (just practice briefly!); for this exercise, you should also have knowledge of classic yoga eye exercises - increases concentration and influences the heart chakra. Two tongue mudras follow: - Gently press the tongue against the front of the palate - influences the brow chakra. - Gently press the tongue against the middle palate - influences the crown or vertex chakra. Here are some finger mudras that can be practiced with both hands or are even possible with both hands only: - Chin Mudra or Gyan Mudra : in the open hand, curl the index finger and touch it with the tip of the thumb - promotes concentration. - Dhyani Mudra : Place the back of the right hand loosely on the open left hand; both thumbtips touching. This is a meditation posture for deep inner peace. Light a candle if you feel comfortable doing so. - Hakini Mudra : place the fingertips of both hands together (thumb to thumb, etc.); spread the fingers, breathe calmly through the nose - this deepens your breath and relaxes the whole body. - Shaakini Mudra : place the right thumb in the left palm, the right fingers on the back of the left hand, pushing the right hand between the left index and middle fingers - good for tension in the jaw and neck. - Varun Mudra : Hold the hand vertically; place the tip of the thumb on the tip of the little finger - can improve the sense of taste and the body's water balance (good for the kidneys). Image © byheaven / 123rf.com