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

Prana Mudras - Breathing Mudras Mudras are often referred to as the heart of Hatha Yoga practice . Loosely translated, the term "mudra" means something like "seal," "sign," or "mark," but also "cheerful" and "joyous." Breathing mudras allow you to achieve relaxation without requiring much space or time. These practical mudras can be performed quickly and easily on the train, in a waiting room, or anywhere else. The following mudras are recommended for beginners as well as advanced practitioners. Their variable effects make them a versatile aid, but it is important that they are performed consistently. They should be performed with a specific inner focus and can be practiced several times a day. It is helpful for all of the following mudras to imagine your fingers clinging together like magnets. 1. Chin Mudra The Chin Mudra represents self-realization. It also promotes the flow of energy in the body and has a positive effect on mindfulness. For this meditative posture, you need to press your index fingers and thumbs together, and place your hands relaxed on your crossed legs. While you can perform this mudra anywhere, we recommend using a mat to find a comfortable position for meditation. You can perform the exercise either simultaneously or by first joining the fingers of your right hand, placing them down, and then following suit with your left hand. The three fingers that are not joined should always be as straight as possible. 2. Chinmaya Mudra Chinmaya Mudra is a variation of Chin Mudra. The difference lies in the finger position, although the thumb and index finger are still brought together. Here, too, you lie cross-legged on the floor or a mat. Your thumbs and index fingers are brought together to form a ring, and the other three fingers of your hand are curled into the palm of your hand. Make sure your fingers are only touching, not exerting pressure on each other. Your hands are again placed on your legs, palms facing upward. Here, you can find your inner energy and calm, monitor your breath, and release stress. 3. Adhi Mudra Adhi Mudra has a healing effect on sadness, calms the nervous system, and promotes oxygenation to the lower parts of the body. For this exercise, place your thumb on your little finger, and curl the other fingers together so that your hand forms a fist—without forcing the individual fingers against each other. While holding this light "fist," you can perform breathing exercises. Inhale for four seconds, exhale for three seconds, inhale for six seconds, and exhale again for three seconds. This strengthens the functioning of the internal organs, increases lung capacity, and has a calming effect. 4. Brahma Mudra Brahma Mudra can be performed almost anywhere and requires barely more than five minutes of your time. It helps with tension, for example, in the neck or shoulder area. Position your fingers in the same way as in Adhi Mudra, except that you then bring your hands up to the level of your navel. In this position, you can again perform breathing exercises and calmly observe the flow of your breath. Try to consciously visualize how the oxygen permeates your body, thereby having a positive effect on your mind and body. 5. Hakini Mudra The Hakini Mudra helps you relax, deepens your breathing, and has a positive effect on your entire organism. You actively supply your brain with valuable oxygen, which also increases your attention and ability to absorb information. For the Hakini Mudra, you lightly place the fingertips of both hands together. With your tongue resting loosely in your mouth, inhale deeply, hold it for four seconds, and then exhale gently. You can repeat this about 10 to 12 times; after the first few breaths, you should notice your diaphragm softening. A calming effect occurs, which after just a few strokes will help you focus further on the circulation of air. You can perform the Hakini Mudra standing or sitting. 6. Vishnu Mudra The Vishnu Mudra helps your body regulate breathing between the left and right nostrils. Despite this interaction, you only perform the Vishnu Mudra with your right hand. Open your right hand and bend both your middle and index fingers slightly, resting the pads of these two fingers on the ball of your thumb. Then move your thumb towards your ring finger, keeping the ring and little fingers close together. Place your right hand against your nose so that the last joint of your thumb rests directly on the right nostril. The tip of your ring finger rests on the left nostril. You can then close one nostril at a time without exerting too much pressure to breathe through the other – this creates Nadi Shodhana: alternate nostril breathing. Image © elenaray / 123rf.com