“Mudra” means Symbol. This Asana is also known as a Symbol of Yoga. The final posture of this Aasana is like a surrender pose and it shows the let go attitude, which means we are leaving everything behind and surrendering to the yoga. It is claimed in Hata Yoga text that practice of this Mudra awakens the Kundalini Power located in the lower abdominal regions, by applying pressure to the region. Awakening of the Kundalini Power in one of the objectives of Hata Yoga, and therefore this important Yogic practice has been appropriately named “Yoga Mudra” i.e. Symbol of Yoga. This mudra is performed in Padmasana. However, persons who find it difficult to sit in Padmasana can go through the leading practices, performing Yoga Mudra in Ardha Padmasana or Vajrayana.
How to perform:
- This is a seating position Asana. So, the first step is relaxing our body in seating relax position.
- Then join toes, hills, and knees and keep your hands beside your body by keeping palm facing towards the ground. Finally, spine erects and chin parallel to the ground.
- Fold your legs one by one from knees and sit in Padmasana or Ardha Padmasana or Vajrasana (Whichever you feel comfortable).
- Take the hands behind the back. Catch and hold the left wrist with the right palm and close the left fist lightly (or vice versa). Rest the clasped hands on the lower back and take the elbow as far back as possible.
- Take the chin forward and up and progressively bring down the lower abdomen, upper abdomen, the chest, and the shoulders along with the elbows in that order, keeping the back straight all the time.
- Next, let the chin, the nose, and the forehead touch the floor in the continuous motion.
- Finally, keeping the forehead on the floor, relax the entire body including the elbows and close your eyes, maintain normal breathing throughout, feel relaxation and do Prandharana.
- This is the final stage of this Mudra. Maintain the posture for some time according to your capacity.
- Gradually take the elbows up and near each other while raising the head, the shoulders, the chest, and the abdominal region in that order and without any break in motion.
- Finally come back in starting position then relax your body in seating relaxation position.
Yoga Mudra,s Benefits:
- Yoga Mudra practice creates positive pressure on the lower abdominal region.
- It provides good stretch on back.
- This Mudra is very beneficial for awaking Kundalini Power.
- Don’t perform this Asana those who have a stiff neck, trunk and/or knees, severe backache or neckache or acute stomachache.
- Also, Abdominal disorders, hydrocele or a hernia.