The following mudras are primarily used to support the healing or relief of physical complaints. Combined with visualizations and affirmations, they also influence our minds and emotional responses to life.
As I mentioned earlier, no health disorder comes out of the blue. If we meditate and use the mudras to simply get rid of symptoms of illness or pain, we are burying our heads in the sand. There may be short-term results, but not lasting healing. The best thing to do is to use the mudras, plants, and other healing remedies for our healing, while we simultaneously examine why we feel this way in the first place. First: what is the true cause? During meditation, we can ask our inner wisdom, our higher self, or the divine light about the cause of an illness. Perhaps the cause is quite easy to find. We simply ate the wrong thing or were stressed; or we didn't rest enough and our immune system is stressed. Negative feelings, such as resentment, hate, revenge, envy, and miserliness, also make us sick. Particularly in the case of chronic health disorders, negative feelings are frequently the cause. Second: what “advantages of illness” does the disease give me? There is an advantage in every illness—finally getting enough rest, other people looking after us, sympathy, being able to pass on responsibility, and so on. We must also allow ourselves to have affection, sympathy, and rest in the proper proportions and not expect it from others. We can change a few habits so that we get the “advantages of illness” without being sick.
Third: we must be willing to let go of everything that makes us ill. The shamans of native peoples always drive off the evil spirits at the beginning of their healing rituals. Consider what (or who makes you sick. Which thoughts, feelings, and habits undermine your health? Are you willing to give them up? This self-analysis, the research into why I become ill, has given my life a completely new quality; but it did demand quite a bit of honesty from me. Moreover, looking at yourself isn't a closed chapter, but a continuous path of self-knowledge. Yet, despite the honesty and rigorousness, please don't forget love, loving care, and understanding for yourself. The more you fail, the more you need your own love.
(The elephant; Ganesha, the deity who overcomes all obstacles)
Hold your left hand in front of your chest with the palm facing outward. Bend the fingers. Now grasp the left hand with the right hand, which has its back facing outward. Move the hands to the level of the heart, right in front of the chest. While exhaling, vigorously pull the hands apart without releasing the grip. This will tense the muscles of the upper arms and chest area. While inhaling, let go of all the tension. Repeat 6 times and then lovingly place both hands on the sternum in this position. Focus on the feeling in this part of your body. Then change the hand position: your right palm now faces outward. Repeat the exercise 6 times in this position. Afterward, remain in silence for a while.
Once a day is enough.
VARIATION: Repeat the same exercise, but this time keep the lower arms diagonal instead of horizontal: one elbow points upward at a slant and the other elbow points downward at a slant.
This mudra stimulates heart activity, strengthens heart muscles, opens the bronchial tubes, and releases any type of tension in this area. It opens the fourth chakra and gives us courage, confidence, and openness toward other human beings.
I find it interesting that I make precisely this gesture when I want to encourage another person, “Muster up your courage—seize the opportunity— you can do it!” It is as if the hands strengthen the words, and the heart as well. The famous “jungle doctor” Albert Schweitzer addressed the problem on another level when he said that many people appear to be “cold” because they cannot risk showing themselves to be as warmhearted as they are.
HERBAL REMEDY: Hawthorn (Crataegus oxyacantha L.) strengthens the heart.
Since the Ganesha Mudra activates the fire element (see Appendix C), which reacts positively to the color red, the following visualizations support activity of the heart and circulation. It encourages us to encounter our fellow human beings with an open and friendly heart.
Visualize the color red—a mosaic, a mandala, or a carpet in various tones of red. Now focus all of your senses on it for a while. Red should strengthen, warm, and widen your heart, giving you the courage to be open and confident.
Affirmation
I meet other people with courage, openness, and confidence.
(Break of day—origin of all good things)
Clasp your fingers so your right thumb lies above the left. The right thumb presses slightly on the left thumb.
Important: Women should place the right thumb between the left thumb and index finger, pressing on it with the left thumb.
Do this every day for 5 to 15 minutes. Hold this mudra until the desired effect occurs.
No matter how old we are, there are times of change: new beginnings come repeatedly in life. The second chakra, our center of sexuality and creativity, always contains something new, a secret that wants to be aired. This mudra concentrates the sexual energy of our second chakra and directs it into the energy centers above it. It gives us mental alertness, pleasure, and new impulses. In addition, it harmonizes our hormonal system.
The Ushas Mudra helps us wake up in the morning. When you are still sleepy and lying in bed, place your clasped hands at the back of your head. Now inhale vigorously and deeply several times; open your eyes and mouth widely; press your elbows back into the pillow. While exhaling, let go of every tension. Repeat 6 times. If this still doesn't make you feel alert and fresh, then rub your ankle bones together, as well as the palms of your hands, as if you were trying to ignite a flintstone. Finally, you can also extend your arms and stretch vigorously, as shown on page 63.
HERBAL REMEDY: Green tea and rosemary (Rosmarinus officinalis L.) have a refreshing effect.
In your imagination, see yourself sitting in a good place where you can enjoy the sunrise. The sun slowly rises, and you let the colors red, orange, and yellow have their effect on you for a long time. These colors awaken and improve your mood. Now imagine yourself as a person who is full of youthful strength and new impulses, as someone who enjoys life, a person who goes out into the world with love, and richly blesses it with a sincere smile, good deeds, and beautiful things.
Affirmation
I am filled with pleasure and enthusiasm, which allow me to achieve great things. I enjoy life to the fullest.
(Dedicated to the sun god, Pushan, also the god of nourishment)
VERSION 1 :
Right hand: The tips of the thumb, index finger, and middle finger are on top of each other; the other fingers are extended.
Left hand: The tips of the thumb, middle finger, and ring finger are on top of each other; the other fingers are extended.
This mudra symbolizes accepting and receiving with the gesture of one hand and letting things flow, giving, and letting go with the gesture of the other. Both should be coordinated with each other in digestion. It influences the energy currents that are responsible for absorbing and utilizing food, as well as helping with elimination. It intensifies breathing and therefore the absorption of oxygen and the release of carbon dioxide in the lungs. It has a relaxing effect on the solar plexus (the area of the stomach, liver, spleen, and gallbladder), regulates energies in the autonomic nervous system, mobilizes energies of elimination, and detoxifies. It has an excellent effect on general or acute nausea, seasickness, flatulence, and that sensation of fullness one feels after meals.
VERSION 2 :
Right hand: The tips of the thumb, ring finger, and little finger are on top of each other, the other fingers are extended.
Left hand: Same as Version 1. Connecting the energies of the thumb, ring finger, and little finger activates the lower digestive process and the elimination process. This mudra can be called the general energy pump. It stimulates the functions of the brain, a fact that has also been proved scientifically. The finger position of the right hand activates energy in the pelvic floor, like a smoldering fire that has been stoked. With the finger position of the left hand, the kindled energy is directed upward. Every organ, the general mood, and thinking (concentration, memory, logic, enthusiasm, etc.) are positively influenced as a result.
These two mudras can be used as immediate help or practiced four times a day for 5 minutes in the case of chronic complaints.
HERBAL REMEDY: Fennel (Foeniculum vulgare), anise (Pimpinella anisum), and caraway (Carum carvi) support this mudra.
During inhalation, take in energy in the form of light. During the pause in breathing, give it the time and space it needs to spread within you and become transformed. During exhalation, let the expended energy flow back out of you. With every breath, there is more light and clarity in your physical and mental-emotional realms.
Affirmation
I thankfully accept everything that is good for me, let it have its effect within me, and release everything that is spent.
Both hands: Place the little finger at the base of the thumb, the ring finger on the upper thumb joint, and the middle finger on the pad of the thumb. Extend the index finger.
For an acute attack of asthma, first use this mudra from 4 to 6 minutes and then practice the Asthma Mudra (Number 5) until breathing has become normal again. For a long-term treatment, hold both mudras for 5 minutes, five times a day.
People with respiratory problems often also suffer from inner loneliness, isolation, sexual problems, and sadness. To the outside world, these feelings are often successfully played down with humor. Or these individuals bind themselves to others by taking on their duties and concerns. This naturally causes a great deal of stress so that these individuals are pressed for time and out of breath. Since I am all too familiar with such problems, I can perhaps advise you how to get out of this dilemma. It is important to admit your negative feelings and moods for once and take a good look at them. Be aware that even these feelings are like waves on the surface of the water—they arise and then pass on. The reason for such feelings is often a general weakness that is caused by shallow breathing since improper respiration doesn't build up the inner reservoir of strength. When it is reduced, weakness occurs not only on the physical level but also in the mental-emotional area. Fear, sadness, discontentment, exaggerated sensitivity, etc., are the consequences.
In yoga, every breathing exercise and physical exercise builds up this inner strength and keeps up the energy level (practice for at least 30 minutes every day—you can find the appropriate sequence of exercises on pages 177–189). The following mudra meditation is also effective. Sit upright and hold your hands about 4 inches away from your body. When your arms get tired, place the hands on your thighs.
HERBAL REMEDY: Thyme (Thymus serpyllum L.), primrose (Primula veris L.), and elder (Sambucus nigra L.) are the most important herbs for the bronchial tubes.
Direct your consciousness to the pelvic floor and sense the surface you are sitting on. Inhalation: Now direct your consciousness into your abdomen, stomach, chest, throat, forehead, and top of the head. Count from 1 to 7 while you do so. Now hold your breath for about 5 seconds. Exhalation: Direct your consciousness from top to bottom and count backward from 7 to 1. Wait patiently until the impulse to inhale comes, and then direct the consciousness back to the top again while inhaling. The pauses after inhaling and exhaling are very important here.
Affirmation
Every breath gives me strength. It strengthens my body, mind, and soul.
Both hands: Press together the fingernails of the middle fingers and keep other fingers extended.
In case of an acute asthma attack, first do the Bronchial Mudra (Number 4) for 4 to 6 minutes. Then use this Asthma Mudra until the breathing calms down. For long-term treatment, use these two mudras five times every day for 5 minutes.
Unfortunately, I am not one of those fortunate people who once had asthma but got rid of it through a radical cure with medication and never felt anything again. Many members of my family on my father's side had asthma, so it is a “dear” family heirloom. But despite this, I live without any medication because I follow certain rules of behavior. My tips are sure to help asthma patients, which is why I'm passing them on here:
Most people who suffer from breathing difficulties are familiar with inner loneliness (too much detachment from the surrounding world) and / or cannot set boundaries. Consequently, they feel themselves plagued by other people's duties and problems (too little detachment).
HERBAL REMEDY: Horehound (Marrubium vulgare L.) and black cumin (Nigella sativa) help against asthma complaints.
Visualize pictures of a wide expanse—the ocean, the sky with clouds, and mountains (you stand on the peak). Take this expansiveness into your heart and lung area. While exhaling, let the distances become greater; while inhaling, let them become smaller again—a proportion that is right for you. Now do the same with the people or duties that you find oppressive.
Affirmation
I detach myself from everything that constricts me and fully enjoy my new freedom. I feel safe and secure in the divine light, which gives me support.
(Life Mudra)
With each hand: Place the tips of the thumb, ring finger, and little finger together. The other fingers remain extended.
As needed, use for 5 to 30 minutes. Or, as a course of treatment, do three times a day for 15 minutes.
The Pran Mudra activates the root chakra (see Appendix D), in which the elemental force of a human being is found. I like to compare this place with a fire that is either ablaze or just glows quietly. How brightly the fire burns depends on how well we tend it. This finger position stimulates the nourishing energy in the pelvic floor.
The Pran Mudra generally increases vitality, reduces fatigue and nervousness, and improves vision. It is also used against eye diseases. On the mental-emotional level, it increases our staying power and assertiveness, healthy self-confidence, gives us the courage to start something new, and the strength to see things through. Clear eyes are also a sign of a mental outlook emphasizing clarity and a clear mind, which means clearly structured thoughts and ideas.
According to Kim da Silva, when you do the Pran Mudra you can also put your thumb onto the fingernails of the other two fingers instead of on their tips. This has the effect of causing both the right and left brain hemispheres to function equally, become active, and mutually complement each other, which is very important for holistic health.
Nervousness is usually a sign of weakness, of too much distraction and too little inner stability. The Pran Mudra—combined with a conscious, slow, and gentle way of breathing—has the effect of being as stabilizing and calming as a secure anchor.
HERBAL REMEDY: Passionflower (Passiflora caerulea L.), St. John's wort (Hypericum perforatum L.), and oat (Avena sativa L.) strengthen the nervous system and support staying power.
Imagine yourself as a tree. If this is difficult for you, then create the mental image of a tree in front of you. While inhaling, see how the energy flows into the roots and how the roots become thicker and longer. While exhaling, let the strength flow into the trunk. From there, it travels into the crown, far beyond the tree into the sky and toward the sun. The larger the rootstock becomes, the greater the size of the crown. The same also applies to us, to our existence, how we act, and what we have.
Affirmation
I have a healthy appetite for the small and large adventures of life. I digest the challenges with great pleasure and joy.
(Upright Mudra)
Place both palms together and clasp your fingers. One thumb should remain upright; encircle it with the thumb and index finger of your other hand.
Do as needed or three times a day for 15 minutes.
This finger position increases the powers of resistance against coughs, colds, and chest infections. It also loosens mucus that has collected in the lungs. In addition, it is very useful for people who suffer from respiratory complaints when the weather changes. It also increases the body temperature and is particularly suited for people who don't develop a fever that is high enough. Fever is important because many bacteria within the body can only be killed when it reaches a certain temperature.
The Linga Mudra can, according to Keshav Dev, also help reduce weight. However, for this purpose it must be done with particular care three times a day for 15 minutes. Also drink at least 8 glasses of water a day, and mainly eat cooling foods, such as yogurt, rice, bananas, and citrus fruits. If the Linga Mudra is done too long, a feeling of sluggishness and lethargy may occur. This is a sign that you should shorten the length of this exercise and consume more cooling foods and drinks.
In order to stimulate your immune system and increase body temperature, you can practice the following exercise before doing the Linga Mudra. It is appropriately called “Throwing the Illness Behind You.” Then do the Linga Mudra while sitting or lying down until you feel very hot.
Basic position: Stand up; legs are slightly spread, knees bent somewhat, and hands are in front of the chest.
Inhalation: Throw your arms behind you, turn your head to the right, and look over your shoulder.
Exhalation: Return your hands to your chest and turn your head to the front.
Repeat at least ten times.
HERBAL REMEDY: Echinacea (Echinacea angustifolia) is generally recommended for activation of the immune system.
Imagine a fire within your body that burns the bacteria, waste, and unnecessary ballast.
Affirmation
My powers of resistance develop more and more from moment to moment.
(Energy Mudra)
With each hand: Place the thumb, middle finger, and ring finger together—extend the other fingers.
When needed, do for 5 to 45 minutes or use three times a day for 15 minutes as a course of treatment.
This mudra supports the removal of waste materials and toxins from the body, as well as eliminating urinary problems, according to Keshav Dev.
The Apan Mudra also stimulates the wood element, which is associated with the energy of the liver and gallbladder (see Appendix C). This element also contains the power and pleasure of springtime, of new beginnings, of tackling and shaping visions of the future.
In addition, the Apan Mudra has a balancing effect on the mind, which is largely dependent upon a well-functioning liver. It gives us patience, serenity, confidence, inner balance, and harmony. In the mental realm, it creates the ability to develop vision. You need all of this when you look into the future, while facing new challenges, and if your wishes are to be fulfilled.
HERBAL REMEDY: Two wonder remedies for the liver and gallbladder are milk thistle (Silybum marianum) and dandelion (Taraxacum officinale).
In your imagination, sit in a beautiful, richly blossoming garden. You enjoy the various colors and forms of the plants. You observe the great mystery of nature—how a seed germinates, how a plant grows and blooms. Now, in an empty bed, plant something that should bear rich fruits for you: a conversation, a relationship, a project, etc. Imagine how it sprouts, continues to develop, blossoms, and bears rich fruit. Who should benefit from these fruits? End this image with a big thank you.
Affirmation
I plant my seeds, care for them, and receive a rich harvest— with God's help—that I thankfully accept.
(Shell Mudra)
Encircle the your thumb with the four fingers of your right hand. At the same time, touch the right thumb to the extended middle finger of your left hand. Together, the two hands look like a conch shell. Hold your hands in front of your sternum.
Do this as often and as long as you want. Or use it three times daily for 15 minutes as a course of treatment.
When you want to practice this mudra, you can first sing “OM” several times. Then listen within yourself, to the silence, for several minutes afterward.
This mudra is used during rituals in many Hindu temples. There, the conch horn is blown in the morning to announce the opening of the temple doors. The same applies to our inner temple, in which the divine light shines—it should also be opened.
The Shell Mudra drives away every kind of problem in the throat. If you practice it regularly, especially if you sing “OM” as you do it, you can improve your voice. It also has a very calming effect and leads to collection in silence.
HERBAL REMEDY: If you have throat problems, it helps to gargle with sage tea that has a few drops of lemon juice and some honey added to it.
First let yourself be brought into collected repose through the mudra and by singing OM. See your hands as a seashell and the encircled thumb as the pearl within it. Your left thumb becomes the symbol of the higher self, with which you connect yourself in love, and which lets you receive all the help you require, or which gives you confidence and a sense of security—simply everything you need.
Affirmation
I use thoughts and words of strength and love, and everything that I think and speak comes back to me.
(Cow Mudra)
The little finger of your left hand touches the ring finger of your right hand. The little finger of your right hand touches the ring finger of your left hand. At the same time, the middle fingers of both hands touch the index fingers of the other. The thumbs remain extended.
Do three times a day for 15 minutes.
The Surabhi Mudra is very effective against rheumatism and arthrosis. Since these diseases are usually chronic, or at least have existed within the person long before any outbreak or pain is perceived, this mudra must also be practiced for a longer period of time.
HERBAL REMEDY: A person with these complaints should also be sure to eat a healthy and light diet (see Appendix A) and drink a great deal of green tea. In addition, rampion (Harpagophytum procumbens DC) can be used to put an end to annoying rheumatism and arthrosis.
At first, mainly concentrate on your exhalation and imagine how a dark cloud leaves your body each time you exhale. This cloud contains your spent energy, all the waste substances, and every pain. Most importantly, it also contains all your negative thoughts and feelings. After about 20 breaths, also pay attention to your inhalation, and imagine each time that you are absorbing light, which makes your entire body shine. Gradually let the cloud that you exhale become lighter and lighter. In conclusion, let yourself be filled with the brightest light and surrounded by a cloak of light that radiates far out into your environment.
Affirmation
Purifying light fills me and burns away everything that oppresses and hurts me. From the bottom of my heart, I seek cleanliness in my body, clarity in my mind, and purity in my soul.
(Wind Mudra)
With each hand bend the index finger so that its tip touches the ball of the thumb. Then press the thumb lightly onto the index finger. Extend the other fingers in a relaxed way.
For chronic complaints, do this mudra three times daily for 15 minutes; otherwise, use it until it has an effect.
This position prevents “wind” (meaning flatulence), and a sensation of fullness, in all parts of the body. Ayurvedic medicine assumes that there are 51 types of wind in the body that produce numerous disorders. These include gout, sciatica, flatulence, rheumatism, and trembling in the hands, throat, and head. If you use the Vayu Mudra within 24 hours after an outbreak of a disorder or disease caused by wind, you can very quickly count on improvement. For chronic complaints, the Pran Mudra (Number 6) on page 70 should be practiced. The Vayu Mudra must be discontinued as soon as the disease disappears.
Too much wind in the body can be caused by inner waste substances, particularly in the intestines, or inner tensions that are in turn based on states of agitation. Frequently, the normal breathing rhythm (which is different for each individual) is also disrupted.
As an additional measure, the “stomach contractor” can also be practiced. To do this, assume the “cat posture.” Inhale and lift your head some-what; exhale and lower your head again while vigorously pulling in the abdominal wall at the same time. During the pause in breathing, pull in the abdominal wall and let go of it several times. Then inhale deeply again; raise your head again. Repeat the whole exercise a number of times.
In addition, the following visualization can help against tensions and states of agitation.
Imagine that you are standing in a storm. While exhaling, blow out all your inner tensions and waste substances into the wind. Now the storm is dying down and you also become calm by letting your exhalation become slower and more calm again. Now lengthen the pauses between inhalation and exhalation. The air has a fine texture as it streams into your lungs; slowly and peacefully it leaves you again. Let yourself sink into a pleasant state of relaxation, from which new strength can develop.
Affirmation
I am calm and serene at any time and in any place.
(Heaven Mudra)
Bend the middle finger until it touches the ball of your thumb. Lightly press down on the middle finger with your thumb. The other fingers are extended. Do this with each hand.
Do as needed, or use three times daily for 15 minutes as a course of treatment.
This is a special exercise against ear and hearing problems. The Shunya Mudra can also quickly heal earaches (and almost all diseases of the ear) when used for a longer period of time, according to Keshav Dev.
Hearing problems are related to a person who is no longer able to hear or who even doesn't want to hear. This can be a blessing or a catastrophe. Poor hearing can protect us from unpleasant things or even from disagreeable sounds or information that find their way into us. On the other hand, we can also no longer hear beautiful things. Not wanting to hear is sometimes based on a particular kind of stubbornness that can lead to disaster. Consequently, if we are willing to scrutinize the reason for our hearing problems, this can lead us one step further toward a richer life.
The middle finger is associated with the sky (ether). This is the gateway to the higher dimensions—the gateway to Heaven. The ancient myths say, if we want to get to Heaven, we first need to be thoroughly purified.
This is why it may be appropriate to “look within” and make amends for old offenses. I know that it can sometimes be very difficult to forgive another person; but I also know that forgiveness truly opens up new gateways— gateways that lead into the light and into a lightness of the life ahead of us. It is as if we have thrown off our old burdens and then continued happily on our path.
HERBAL REMEDY: A geranium leaf can be placed on a painful ear to soothe it.
Consciously listen to gentle, flowing, and relaxing music. Let thoughts and inner images arise—immediately let go of anything unpleasant— continue imagining pleasant thoughts in keeping with your mood.
Affirmation
I recognize the goodness of the universe in the heavenly sound.
(Earth Mudra)
Place the tips of the thumb and ring finger on top of each other, using light pressure. Extend the other fingers. Do this with each hand.
Do as needed, or use three times a day for 15 minutes.
The Prithivi Mudra can eliminate an energy deficit in the root chakra. Whether or not you feel psychologically or physically strong and vital is largely dependent upon this energy. This finger position also intensifies the sense of smell and is good for the nails, skin, hair, and bones. If you feel uncertain of your steps while walking, the Prithivi Mudra can restore your equilibrium and trust. This mudra also activates the root chakra, in which our elemental force resides. We can compare this chakra to the grafting knot of a rose. The potential for the appearance and nature of the plant is found here; the roots sprout into the ground from this point to give the plant stability and absorb the nutrients. The stem and leaves grow upward from this point to connect with the light, to blossom and bear fruit. Without reservation, this image can be applied to human beings as well. We also need stability and nourishment to grow and be effective in our place in the world. The purpose of our lives is to connect with the Divine, which means we must also orient ourselves toward the light and open up like a flower that is being pollinated. For us, this may mean experiencing grace. So this mudra can give us everything that we need for a meaningful life. I use it when I feel insecure and need inner stability and self-assurance. Moreover, it stimulates the body temperature, the liver, and the stomach.
Stand or sit on a chair. Keep your feet parallel and their soles flat on the ground. Inhalation: Imagine that you are absorbing Earth energy through the soles of your feet. Guide it up through your legs, back, and throat into your head and far beyond into the cosmos. Hold your breath for a few seconds. Exhalation: Like a golden rain, the energy sinks back to Earth as the renewing force. There is a balance between taking and giving. Now imagine a catch basin in your pelvic floor and let the energy rain flow into your pelvis. Repeat this a number of times.
Affirmation
The power of Earth gives me secure stability, staying power and assertiveness, self-assurance, and self-confidence. The power of the cosmos gives me enthusiasm, pleasure, and joy.
(Varuna is the god of water)
Bend the little finger of your right hand until the tip touches the ball of your right thumb; place the thumb of your right hand on it. Press the little finger and thumb slightly with your left thumb. At the same time, your left hand encircles the right hand lightly from below.
Do as needed, or practice three times a day for 45 minutes.
Keshav Dev says that the Varuna Mudra should always be done when too much mucus or secretion collects in the stomach or lungs. Congestion can settle in the frontal sinuses, lungs, and the entire digestive tract from the stomach to the large intestine. Most allergic reactions are ultimately mucous congestion triggered by specific irritating substances. When we catch a cold, we are usually in a rut in other ways as well. I find this to be 100 percent true for myself. Since I have recognized this fact, I can also do something to relieve the situation (I reduce my workload and my obligations). Mucous congestion, no matter where it occurs in the body, is always related to overstimulated nerves, inner tensions and unrest, triggered by overstraining, being pressed for time, being aggravated, or experiencing fear.
In addition to practicing the Varuna Mudra, it is always important to make a new life plan. Including other people in it is usually good! Perhaps you should rethink your tasks and obligations and reassign some of them to your partner, your child, and / or your parents. People who suffer from mucous congestion are often too conscious of responsibility and think that everything depends on them or that they must do everything alone.
HERBAL REMEDY: A natural remedy against mucous congestion is horseradish, which you can also eat as salad.
The inner image of flowing, lukewarm water that washes away all obligations can be very liberating. Letting everything that burdens you go “down the drain” can give you a wonderful feeling. Imagine that you are standing under a small waterfall. Let everything that sticks to you, both inside and outside, be washed away by the water. Watch how the brown water flows away from you and enjoy your new cleanness— inner freedom and lightness. Now think about your tasks for a while. At what point can you change something? Where can you reduce your workload? Where can you seek help?
Affirmation
I always have “possibilities”—letting go of something, searching for a solution, and changing things.
(Fluid Mudra)
Place the tip of your thumb and little finger together; extend the other fingers in a relaxed way. Do this with each hand.
Do as needed, or practice three times a day for 15 minutes as a course of treatment.
More than half our body weight consists of fluids. The Bhudi Mudra helps restore or maintain equilibrium in the fluid balance. It can be used against a dry mouth, eyes that are too dry and burning, or disorders in the kidney and bladder area. It also improves the sense of taste.
HERBAL REMEDY: Bearberry (Arctostaphylos uva-ursi L.) heals inflammation of the bladder, and goldenrod (Solidasgo virgaurea L.) is effective against pyelitis.
Even physicians have greatly varying opinions when it comes to how much a person should drink every day. It certainly isn't good to drink too little, but we also don't feel well when we drink too much (even if it is just water). I feel good when I drink about 1 to 1½ quarts of liquid every day. For some time now, I have been drinking water in a way that is connected to a ritual and this has been particularly good for me. My ritual is as follows:
First (blessing water): According to ancient custom, water used for a specific purpose had a spell cast on it, or was blessed. More recent research has discovered that water can actually absorb and store the energy of thoughts and words.
Second (charging water): Water can be either weakly or intensely charged with energy. It depends on the movement that arises when it flows. In a natural stream, where the water is guided from side to side by the stones (and not straight ahead as in a pipe), the energy level is considerably higher. This is why I always stir the water in a glass in the form of an eight for a while.
Third (linking water to the Divine) and probably most important: I consciously connect myself with the Divine, and take in its element with reverence and gratitude. Before I drink the water, I take the glass in both hands in front of my chest, speak my affirmation, and then remain in silence for a few moments. If you drink tap water, please inquire locally about the quality of your water.
Imagine a clear little mountain stream cheerfully splashing as it flows. Dip your feet or hands into it and let it caress you. Draw the water in the hollow of your hand; drink the precious cool liquid; let it refresh you. While you do this, repeat three times:
Affirmation
The great spirit that lives in the water purifies, refreshes, and strengthens my body, mind, and soul.
(Also called the Lifesaver: first aid for heart attacks)
Bend your index finger and let its tip touch the ball of your thumb. At the same time, the tips of the middle and ring fingers touch the tip of your thumb. Extend your little finger. Do this with each hand.
Use as needed until you feel the effect, or practice three times a day for 15 minutes as a course of treatment.
This finger position can have a first-aid function when you use it at the first sign of a heart attack, according to Keshav Dev. It regulates many heart complications. In an emergency, it can even have a quicker effect than placing nitroglycerin (the most frequently used immediate remedy) under the tongue.
Heart attacks, as well as chronic heart complaints, don't just come out of the blue. Instead, they are an indication that a person's lifestyle must be rethought and planned differently. (The Ornish Program has been very successful in this respect.11) This mudra can also be used for the general healing and strengthening of the heart.
Heart patients are often so tied up with obligations that they no longer perceive what appears to be “senseless” from the outside. They have no time to relax. They also have a hard time coping with stillness. Something always has to be going on, and they often give so much support to something or someone at work or during their leisure time there is no room for their own needs. Yet, it is precisely these quiet moments that are the ones to nourish our souls. Permit yourself some time for the rosebud image—even if you barely have any to spare. Perhaps you can listen to some music—music that brings you a feeling of lightness—while you do so.
HERBAL REMEDY: Vitamin E in wheatgerm, magnesium, and lemon balm (Melissa officinalis L.) also promotes relaxation in the heart.
Imagine a red rosebud in your heart. Whenever you exhale, a petal opens, until the entire flower is completely open. The petals now form a rosette, and the rosette gets a bit larger with every breath until the flower is oversized as it rests upon your chest. You can even feel its weight. Just as your chest rhythmically rises and falls while you breathe, the flower moves as well. Perhaps you can even imagine the fragrance of the rose.
Affirmation
I have the time and the leisure to see beauty and enjoy the silence.
Right hand: The thumb, middle finger, and little finger are touching; the index finger and ring finger are extended.
Left hand: Place your thumb joint on the nail of the index finger.
Do four times a day for 4 minutes or, against acute complaints, until it has an effect.
This mudra is primarily effective when someone with a weak back has engaged in an activity (for example: garden work or cleaning) that has strained the back too much and caused painful tensions, or when someone has sat too long in the wrong position. Backaches can have a great variety of causes. Most people have waste deposits and signs of wear, but these don't necessarily have to be painful. A diseased organ whose nerves run through the spinal column can also cause pain. Continuous mental strain, fears, meals that are too heavy, too little sleep, and / or too little exercise are other causes of pain.
This mudra can be even more effective in a position that relieves the back (see illustration on page 93). When doing so, keep the chin pulled in a bit so that the neck is stretched. This little bit of tension has an effect down to the small of the back. After just 20 minutes in this position, the intervertebral disks are optimally nourished once again and the metabolism operates in full swing again. Perhaps you can even do this exercise during your lunch break at the office. Then you can get through the entire day without pain. What you think while you do this is also very important, which is why the image and the affirmation are particularly significant in this position.
HERBAL REMEDY: A massage with St. John's wort oil, olive oil, or almond oil has a warming and relaxing effect when you suffer from a backache.
In your mind, you are at a place that does you good—where you feel well. You are alone, or with people who give you strength and make you happy. Or you are involved in doing something or engaging in a sport that you are enthused about. Or you can simply observe your breathing and pay attention so your thoughts don't drift away.
Affirmation
My backbone is strong, my back is wide, and I am protected and supported both inside and outside.
(Dedicated to the god of wealth, Kubera)
Place the tip of your thumb, index finger, and middle finger together. Bend the other two fingers so they rest in the middle of your hand. Do this with each hand.
The Kubera Mudra can be used for a great variety of concerns. It doesn't matter how long it is practiced, but it does matter that you do it with intensity. Many people already know it as the “Three Finger Technique” from Alpha Training12 and use it when they are looking for something specific—a free parking space, a certain dress, the right book, the necessary information, etc. Others use it when they want to put more force behind their plans for the future. It always involves goals that people want to reach, or wishes that they would like to have fulfilled. With the three closed fingers, additional strength is given to the matter and / or thought. It is obvious that something happens when the fingers of Mars (forcefulness), Jupiter (resplendence, exuberant joy), and Saturn (fixation on the essential and passing through new gateways) join forces. Putting this mudra to specific use in everyday life is quite fun. It also gives us inner repose, confidence, and serenity.
The practice is simple. In your mind, formulate your wish or goal very clearly into words. Ask your heart whether this is good for you and whether it enriches your surrounding world. Now place the three fingers together, phrase your wish in a positive way as you say it out loud three times. Press your fingers together while you do this. Done! If this concerns a parking spot or a new dress, then the mental preparation isn't as important; otherwise, there are no shortcuts. The following meditation and the affirmation should be done one to two times daily for several days or weeks. This mudra can work wonders, and I'm speaking from my own experience here.
The Kubera Mudra opens and decongests (cleanses) the frontal sinuses, especially if you draw the air upward while inhaling, as if you wanted to smell the fragrance of a flower.
Visualize your goal, your future, or your special wish, in all its colors. At the same time, develop the feeling as if it already were reality. The thought is the procreative power, the father; the feeling is the formgiving power, the mother. Just like large plants need longer to achieve their full bloom, the same applies to our goals and wishes. It is also obvious that we must make our own contribution to this process.
Affirmation
I give my best, and I let the rest be given to me.
Form a loose fist with both hands. Now extend your left index finger and stick it into the right fist from below. Place the pad of your right thumb on the left fingertip. Hold the mudra as low as possible in front of your abdomen.
Use as needed or until the desired effect occurs. Or do it three times a day for 15 minutes.
The form of the Kundalini Mudra makes its purpose clear: This is associated with sexual force that is to be awakened or activated. It is the unification of masculine and feminine, the opposites in the polarity. Above all, this mudra symbolizes the unification of the individual soul with cosmic soul. The four encircling fingers of the right hand symbolize the outer, perceptible world; the left index finger is our mind and soul, while the thumb represents the Divine.
Sexuality plays a significant role in Tantric Yoga as a spiritual practice. It is important to understand that our sexual organs have a major effect on moods, which is why it's important that these organs be healthy. We should also realize that the desire for sex will change during the course of life. If a person feels no sexual desire, but feels good otherwise, then this is fine and normal. When the desire is there, it should be indulged, either with a partner or alone. This is very important because the secretion that is released in this act has a cleansing function. Bacteria, fungi, etc. that have settled in the vagina are then dissolved and washed out. Many people become ill because they don't yield to their body's natural needs or because they stress themselves by trying to force their bodies to feel desire.
HERBAL REMEDY: Lady's mantle (Alchemilla xantochlora) helps as a preventive measure against women's disorders; wild agrimony (Potentilla anserina L.) helps against cramplike menstrual complaints.
Just as our sexuality brings us joy and awakens our spirits, as well, the sight of blossoming nature—for pollination can also be seen as a sexual act—imparts new vitality and enthusiasm. Hiking through blossoming meadows, past bubbling streams and fragrant hedges, and through mountain pastures is a nourishing delight for all the senses. Totally luxuriate in these inner pictures. Perhaps we will take the time to enjoy walks in the outside world as well.
Affirmation
I love beauty, and beauty loves me.
(The gesture of pouring out and letting go)
Place your index fingers flat against each other. Clasp the rest of your fingers and let the finger pads rest on the back of your hands. Cross your thumbs and place each in the hollow of the other thumb. There is a small hollow space between your hands. When seated, point the index fingers to the ground. When lying down, point them in the direction of your feet. Completely relax both hands.
Hold this mudra for just 7 to 15 breaths and concentrate on your exhalation. Sigh deeply 3 times while you do this. Then, place your hands on your thighs with palms turned upward.
The Ksepana Mudra stimulates elimination through the large intestine, skin (perspiration), and lungs (improves exhalation), as well as removing expended energies. It should not be held for too long, because fresh energy is also caused to flow out after several breaths. In addition, it promotes the release of all types of tension.
When we find ourselves in the midst of many people, we also absorb much of their negative energy—particularly if our own energy level is too low. This mudra encourages expended or negative energy to flow away, followed by the absorption of fresh and positive energy.
HERBAL REMEDY: Done on occasion, a sweat cure also has a cleansing effect, especially if the flu is threatening to break out. After a warm bath, go to bed and drink 2 to 3 cups of linden-flower infusion or elder tea.
Visualize the following picture. You sit on an elevated stone in a stream, or next to it, and hold this mudra. While you exhale, so much sweat pours from every pore that a rivulet flows out of you into the stream. In conclusion, wash yourself in the cooling water of the stream. Then place your hands on your thighs. Turn to the warming sun and let it dry you. Open yourself once again for the fresh energy that fills you anew when you inhale.
Affirmation
Spent energy in my body, mind, and soul flows away from me, and I thankfully accept all things that refresh me.
(Ruler of the solar plexus chakra)
Place the tips of your thumb, index finger, and ring finger together. Extend the other two fingers in a relaxed way. Do this with each hand.
Use as needed, or three to six times a day, for 5 minutes.
Imagine that you are sitting at the center of a wheel, close to the hub. The wheel can turn as much as it wants, but this has no effect on you. However, when you leave the center and sit on one of the spokes or at the edge, you must use all of your strength to avoid losing your stability. This applies to all situations in life. When we are not centered, meaning when we are “beside” ourselves, this creates all types of tense states. One individual may have tension in the stomach, another person has tension in the neck, back, pelvis, or chest.
According to the Five Element Theory, the centering force is associated with the earth element (see Appendix C), which rules the energy of the stomach, spleen, and pancreas. The Rudra Mudra strengthens the earth element and its organs. If the chi (the Chinese term for elemental energy) suffers a distinct decrease because of weakened earth energy, there will also be a diminished supply to the head area as a result. Consequently, the person feels listless, heavy, weighed down, or even dizzy. Such a state of weakness can be relieved or even completely eliminated with this mudra.
The Rudra Mudra can also be used by people who have experienced heart complaints, dizziness, the descent of interior organs, or general states of exhaustion.
HERBAL REMEDY: Angelica (Angelica officinalis Hoffm.) strengthens the autonomic nervous system and wormwood (Artemisia absinthium L.) is the stomach remedy from the herb garden.
The following image will center your mind by concentrating it on a point, which then increases the power of centering and strengthens body, mind, and soul.
In your mind, see a white canvas in front of you. With a charcoal pencil, draw a wagon wheel on it—the outer rim, the inner rim, and the spokes that connect the inner rim with the outer. The hub is shaped like a square. See a yellow point at the very center of it. While inhaling, let the yellow point come toward you and become increasingly large and shiny. While exhaling, let it become smaller again and return to the hub. Always keep your mind focused completely on the center.
Affirmation
I rest at my center and draw strength and joy from my center.
(Garuda, the mystical bird)
Clasp your thumbs and place your hands, right hand on top of the left hand, on your lower abdomen. Remain in this position for about 10 breaths and then slide your hands up to your navel. Stay there for another 10 breaths. Then place your hands on the pit of your stomach and remain again for about 10 breaths. In conclusion, place your left hand on your sternum, turn your hands in the direction of your shoulders, and spread your fingers.
Do as needed, or three times a day for 4 minutes.
Garuda, the king of birds and of the air, is the enemy of the snakes. This is the powerful and mighty bird that Vishnu rides. Birds generally have sharp eyes, a distinct sense of orientation, and strong survival instincts. Large birds have such an enormous wing span and so much strength in their wings that they can let themselves be carried by the wind.
The Garuda Mudra is very powerful and should be dosed well. This mudra activates blood flow and circulation, invigorates the organs, and balances energy on both sides of the body. Whether in the pelvic or chest area, it invigorates and stimulates. It relaxes and relieves pain related to menstrual complaints, stomach upsets, and respiratory difficulties. It also helps people deal with exhaustion and mood fluctuations. Caution is advised for those who have high blood pressure
HERBAL REMEDY: A wonder remedy for blood flow and circulation is arnica (Arnica montana). Never apply arnica to an open wound; it works wonders on bruises.
Try to imagine living your life as a big bird of prey (and not as a poor little mouse). You sail elegantly and lightly through the air and see the landscape (your life) from a certain distance. You see the mountains (your challenges) for what they are (not too high and not too low), and you also see the best way to overcome them. You have the clear sight of a bird of prey and can differentiate between what is significant and what is unimportant. You don't strive to get more or less than you need, and therefore live in contentment and harmony with your surrounding world.
Affirmation
I am inwardly free. I get what is due to me, and I live in harmony with my world.
First clench both fists and hold them in front of your chest (basic position). While inhaling, stretch the right arm to the right and point the index finger upward. At the same time, stretch your left arm to the left. Hold this tension for 6 breaths and then return to the basic position. Repeat six times on both sides.
For serious chronic constipation, do four times a day. For light constipation, repeat six to twelve times in the morning and at noon. When traveling or in acute cases, practice every morning before rising for 5 to 10 minutes while comfortably lying in bed. Then hold Mudra Number 24 for several minutes. The Suchi Mudra often helps the first time you do it. If you practice it in the morning at 7, you can usually “unload” before 9.
Yogis have always been quite concerned about daily elimination and intestinal cleansing. Unwellness, spite, impatience, violent temper, wanting to cling to everything—the cause for all these unpleasant feelings is often full, and therefore stressed, intestines.
HERBAL REMEDY: Black alder (Rhamnus frangula) helps against constipation.
In your mind, see yourself as a generous person, as someone who likes to give unconditionally, and wisely, and who liberally distributes an appropriate portion of your income. See yourself as someone who can also forgive yourself and your fellow human beings; who can toss out old prejudices and other figments of the mind, and risk having new experiences; and who starts every day as a new person with fresh vigor. Let this inner concept become increasingly true in your outer world.
Affirmation
I let go and give up everything that has been used up in my body, mind, and soul.
(Fist)
Bend your fingers inward and place your thumbs over the ring fingers. Do this with each hand.
Do as needed, or three times a day for 15 minutes.
The Mushti Mudra activates the liver and stomach energy, promotes digestion, and helps cure constipation.
When we show someone our fist, the other person understands this gesture and will react with fear, flight, or counterattack. But this will hardly solve the problem. Unfortunately, this is why aggression has become so disreputable, and many people suppress it to the extent that they hardly even perceive it around them. Immediately living out every aggression in a wild way certainly isn't good either, but neither is suppressing it. We can reduce aggression to a large extent when we find out its cause. There is blind fury and righteous anger—but there are worlds between them. The cause of many physical complaints, such as a weak liver, problems with digestion or constipation, tension, heart complaints, etc., are related to suppressed or uncontrolled aggression. Most aggression is based on not being able to say “no,” not being able to set boundaries, letting oneself be driven into a corner, etc. The basic evil is fear.
When aggression arises, it should be let out in the foreseeable future. Make vigorous fists and punch pillows with them, jog, stomp, dance, or even clean the house! Then look for the cause of the aggression and develop a strategy as to how its trigger can be eliminated. Many problems can be cleared up by discussing them.
HERBAL REMEDY: The herb against stress, which has been scientifically proved, is taiga root (Eleutherococcus senticosus Maximowicz).
Imagine scenes in which you behave too fearfully or too aggressively. Now change the scenes to how you would like them to be. For example, you can practice how to say “no” or how you act toward a boss, your partner, or your parents. But just saying “no” doesn't achieve all that much: mentally work out sensible suggestions for solutions. Whether in planning the weekend or restructuring work, you can train your clear powers of imagination and awaken your fantasy in this respect. Your life will soon be more colorful and richer.
Affirmation
I am quiet and serene in every situation.
(Matangi—god of inner harmony and royal rulership)
Fold your hands in front of your solar plexus (stomach area), point both middle fingers and place against each other. Direct your attention to the breath in the solar plexus or stomach area.
Do as needed, or three times a day for 4 minutes.
This mudra strengthens the breathing impulse in the solar plexus and balances the energies in this area. It stimulates the wood element, which represents new beginnings, and the earth element, which gives life its depth. The heart, stomach, liver, duodenum, gallbladder, spleen, pancreas, and kidneys profit from the Matangi Mudra. An excited heart becomes noticeably more calm, and inner tension (such as diverse spasms or sensations of fullness) that hamper digestion are resolved. According to Kim da Silva, this mudra also relieves vague pain and tension in the jaw.
HERBAL REMEDY: Lavender (Lavandula angustifolia Miller) and verbena (Verbena officinalis) are herbs of repose and harmony.
Green and yellow are the colors of the solar plexus. Yellow lightens our mood and stimulates the mind. Green is the color of harmony. Each of us needs an inner place (a retreat) where we can go to be safe. We can create this place inside ourselves. If we can get there without using any physical means of transportation, we also don't pollute our environment and can really save time.
Imagine a yellow desert in which you create a beautiful green oasis, a place of harmony and joy. This is your personal retreat, and you form it completely according to your own preferences and needs. Here you find yourself again. You become calm and still, and your soul attains peace.
Affirmation
Rest, silence, and peace fill me completely.
(Large head mudra)
The tips of your thumb, index finger, and middle finger touch each other. Place your ring finger into the fold of the thumb and keep your little finger extended. Do this with each hand.
Do as needed, or three times every day for 6 minutes.
Headaches have a great variety of causes and can hardly be made to disappear once and for all with one single mudra. Frequently, weather influences or tension in the eyes, neck, back, or pelvis are at fault; or there are problems with the sinuses or digestion. All of this can result in too much energy being focused on the head, and this leads to tension that causes pain in the head. In order to release this tension, it is important to direct consciousness into other body parts (abdomen, feet, or hands). The Mahasirs Mudra balances energy, has a tension-relieving effect, and eliminates mucous congestion in the frontal sinuses.
If you have the time to lie down, try out these additional measures against headaches. Dip a washcloth in water that has some vinegar added to it, lie down, and place the washcloth on your feet. The soles, the backs of the feet, and the toes should be packed well. Now massage up and down your neck by vigorously pressing your index and middle fingers into the middle of the nape of your neck, then massage both frontal eminences (bumps on both sides of the forehead), and finally form the Mahasirs Mudra with your fingers.
HERBAL REMEDY: You can drink a tea made from willow bark (Salix alba), meadowsweet (Filipendula ulmaria), or feverfew (Chrysanthemum parthenium). In order to prevent a migraine, you can do an enema.
While exhaling, imagine that waves of energy are flowing down from your head through your neck, back, arms, and legs, and leaving through your hands and feet. After a while, imagine that your head is clear, cool, clean, and light. In conclusion, stroke your face with spread fingers and enjoy the feeling for a while.
Affirmation
I have a free, light, clear, and cool head.
(Hakini—god of the Forehead [6th] Chakra)
Place all the fingertips together.
The Hakini Mudra can be practiced at any time.
When you would like to remember something, or want to find the red thread again, place your fingertips together, direct your eyes upward, place the tip of your tongue on your gums while inhaling, and let the tongue fall again while exhaling. Then take a deep breath—and what you wanted should immediately occur to you. Moreover, when you must concentrate on something for a longer period of time, could use some good ideas, or want to remember something that you have read, this mudra can be useful. When doing mental work, don't cross your feet. Sit with your eyes facing west. This mudra can do true wonders, and you should always keep it in the back of your mind in case of an emergency.
In terms of science, this finger position has been researched quite well; researchers have determined that it promotes the cooperation between the right and left brain hemispheres. It is also recommended today in memory training and management courses. It is said to open access to the right hemisphere, which is where the memory is stored. This mudra also improves and deepens respiration, and the brain profits from it as well. In order to recharge the brain's energy, you can practice the Maha Bandha (see page 171) or use these fragrance essences—lemon, rosemary, basil, or hyssop.
According to Kim da Silva, the Hakini Mudra builds up the energy of the lungs. To activate the energy of the large intestine, shift the finger contact by one finger so that the right index finger is on the left thumb, your right middle finger is on your left index finger, etc.
HERBAL REMEDY: Lungwort (Pulmonaria officinalis L.) benefits the lungs.
You may also improve concentration and gather new mental powers by letting your gaze and thoughts rest on one object or a relaxing activity for a longer period of time. The following exercise also helps in this direction.
About three feet in front of you, imagine an object, such as a burning candle, a piece of fruit, or a stone. Look at the object as long as possible without blinking. Now close your eyes and try to imagine the object. Immediately let go of every rising thought not related directly to the object. Hold your concentration as long as you can.
Affirmation
Concentration is my strength.
(Exercise of the three secrets)
Place both hands on your thighs. Put the thumb tip onto the root of your little finger. Slowly encircle your thumbs with the other four fingers while slowly inhaling through your nose. Hold your breath and form the sound of OM seven times in your head while hearing the vibration of the tone in your right ear.13 Then slowly exhale while drawing in the abdominal wall; open your hands again and imagine all your worries, fears, and unhappiness leaving your body.
Repeat this exercise seven to forty-nine times, but at least seven times—according to the Taoist monks.
Kim Tawm, an authority on Chinese medicine, writes: “Tradition says that this mudra chases away sadness, reduces fearfulness, turns away misfortune and bad luck, and overcomes depressions. It is known to increase personal magnetism and enhance the intuitive and mental powers.”14
This is exactly the hand position (thumb in the fist) that I automatically assumed many years ago when I went through my darkest hours, hiding on my sofa, weary of life, and very sad. Today it is clear to me that many depressions are caused by the weakness of the water element (see Appendix C), or of the kidney and bladder. This element can actually be restored or recharged like a battery through specific breathing exercises such as those described above.
People who are depressed are frequently given the following advice by the friendly people around them: you should take a walk in the fresh air, do gymnastics, do yoga exercises, etc. However, depressed people often lack the strength to do these things. (I understand this since I know what it means to be in this state.) But since we must always breathe wherever we are, even in the deepest depression, we can at least intensify our breathing (see page 13) and practice the Tse Mudra. Then stretch vigorously. This works wonders!
HERBAL REMEDY: A further wonder remedy against depression is just plain water. Drink a great deal of water and shower frequently. St. John's wort (Hypericum perforatum L.) and borage (Borago officinalis) are the herbs used to treat depression.
In your mind, see yourself sitting close to the sea. Your feet are gently bathed by the waves. Deeply inhale the refreshing ocean air, hold your breath for a few seconds, and then slowly exhale. Now feel a light rain and how the warm water washes away all your sadness and cares. Then turn your face to the sun and allow the light and warmth to stream in through the pores of your skin. Let yourself be comforted and given new confidence and joy.
Affirmation
I am filled with light, lightness, and divine joy.
(Gesture of the fiery thunderbolt)
Press your thumb onto the side of the middle fingernail, the ring finger on the other side of your middle fingernail, and the little finger at the side of your ring fingernail. Extend your index finger. Do this with each hand.
Do as needed, or three times a day for 5 minutes.
In addition, relief can be obtained by massaging the root of the nose, the center of the forehead, the back of the head, and the nape of the neck with the middle finger.
Circulation may be weakened when blood pressure is too low, or there is a weakness in the earth element (see Appendix C), which is associated with the energy of the stomach, spleen, and pancreas, or a weak heart. A lack of drive, listlessness, and dizziness are the consequences.
With the Vajra Mudra, you can stimulate circulation. The back bends and side bends of yoga (see pages 182 and 186) also activate these respective energies. Walking at a brisk pace, listening to lively or exciting music (such as Beethoven's Hammerklavier Piano Sonata and the 1st, 2nd, 5th, or 7th Symphony; George Gerschwin's Piano Concert in F Major; jazz or rock ‘n’ roll, march music, techno, etc.) can also give you new drive. In addition, pouring very warm or cold water onto your wrists can also help. Caution: A lack of drive can come from extreme physical or mental-emotional fatigue: rest and recuperation are then necessary. Do not use any type of stimulant in this case!
HERBAL REMEDY: Nature's major stimulants are arnica (Arnica montana) and rosemary (Rosmarinus officinalis).
Imagine a fiery, glowing ball in your pelvis. With every inhalation, the fireball climbs up your spinal column, to your heart, through the throat, and up into your skull. The ball heats your body and your vitality; it warms your heart and illuminates your mind.
Affirmation
I enjoy this present day with joy in my heart.
(The bee)
Place your index finger in the thumb fold, and the tip of your thumb on the side of your middle fingernail. Extend your ring and little fingers. Do this with each hand.
Do four times a day for 7 minutes. If you have more time, you can hold the Bhramara Mudra up to eight times a day for about 20 minutes. The name of this mudra comes from Indian dance and represents the bee. Today we use bee products against allergies, and this mudra has the same effect.
The cause of allergies is a weakened immune system and / or intestinal flora that has also been affected. For example, antibiotics and many other medications harm the intestinal flora. The effects are mucous congestion in the frontal sinuses, bronchial tubes, and intestinal tract, not to mention a great variety of rashes. A change of weather, pollen, and animal hairs are often just the triggers, but not the actual cause. I used to experience a routine alternation between asthma and allergies. Today I live without the symptoms of these disorders because I have changed my diet and lifestyle. It is best for people who have allergies to eat little or no (even better!) meat, tomatoes, hot peppers, kiwis, and strawberries, and they should not drink milk.
To strengthen the immune system, a routine program of yoga, jogging, or hiking is helpful. Reducing stress and getting enough rest is also important. Treating it with healing earth can restore the healthy intestinal flora.
Enemas are very effective, and not as complicated as they may seem. Hang a water container (or special enema bag available from the drugstore) above the bathtub, fill it with lukewarm sage or chamomile tea, kneel down in the bathtub in the cat posture (see page 80), and gently guide the (lubricated) end of the hose into the anus. Then let all the tea water run into the large intestine. The rest will take care of itself. Repeat three times and then rest for a while. It is best to do the enema every other day during one week. That should suffice for several months at a time.
People with allergies often have a cleanliness mania, or they are afraid of contagious diseases. Become aware of your fears and work on dissolving them by taking a mental look at what triggers fear.
What are you afraid of? Imagine an object to which you are allergic. And then imagine how to stay healthy when you touch it. At first, you may feel inner resistance against this idea, which is normal. Repeat the images until you react neutrally to them.
Affirmation
In love and serenity, I like [name].
(Mudra of the highest enlightenment)
Place both hands folded in front of your solar plexus, at the level of your stomach. Lay the respective index fingers and thumbs on each other. Point your index fingers upward to the ceiling, and your thumbs downward to the floor or stomach. If you are lying down, the tips of your thumbs may lie at the lower end of your sternum.
The Uttarabodhi Mudra can be held anywhere, at any time, and for as long as you want.
You can use this mudra when you feel physically and mentally listless, when you want to relax, or when you need a rousing idea—a flash of inspiration.
The Uttarabodhi Mudra strengthens the metal element (see Appendix C), which is associated with the energy of the lungs and large intestine. It strengthens inhalation; and since the heart and upper lung areas are particularly opened when this mudra is done, it has a refreshing effect. The metal element has a direct relationship with the nervous system and anything that conducts electrical and / or energetic impulses. These are both the internal and external paths that connect human beings with the surrounding world and the cosmic forces. The metal element conducts the universal life force, also called chi or prana, from the outside to the inside and is also responsible for charging the inner power reservoirs. I like to compare this mudra with a lightning rod, and I practice it frequently before I give a talk, teach a class, or write. On the one hand, I want to make a connection with the divine powers that should be the essence of my work; and on the other hand, I would like to create the connection for the listeners, students, and / or readers. Test the effect of this mudra—you will be amazed!
HERBAL REMEDY: Sallow thorn (Hippophae rhamnoides L.), which is to be taken during the dark winter months in particular, refreshes body, mind, and soul.
Imagine a line that extends from your pelvis to your heart, your head, and far beyond your head, losing itself in infinity. Whatever you now desire—solutions, answers, healing power, clarity, etc.—comes to you through this line as light from the cosmos. Perhaps you also wish for something for a fellow human being. Then conduct this light into your heart and to the respective person from there.
Affirmation
My partnership with the powers of the cosmos allows my life to appear in a new light.
Place each thumb on the inner edge of the third joint of your ring finger. Do this with each hand. At least once a year, we should all plan a detoxification treatment. It makes no difference whether this is done at a beautiful spa or at home. The important thing is to pamper yourself, and allow yourself rest during this time, while still getting some exercise (walking, yoga, breathing exercises). A rice or potato treatment has a very efficient but gentle effect. For three to five days, eat easily digestible bread with herb tea made of stinging nettle (Urtica dioica L.) in the morning; for lunch and dinner, have a meal of rice or potatoes and steamed leaf vegetables. Drink tea or water between meals. Do an enema (see page 119) every second day and occasionally support the detoxification process with a compress. For example, a potato compress is quite easy to use and practically draws the toxins out of the body. It can be used to support general cleansing by placing it on the liver or any other body parts that hurt. Boil the potatoes in their skins and mash with a fork, wrap in a cotton towel, and place on the body; wrap a warm towel around the body and the potato sack. Leave the compress on the respective spot for about 30 minutes.
During the detoxification days, lie down to rest often. This is the time to use this mudra for supporting the detoxification process. It is important to consider the things, in addition to waste materials and toxins, you are willing to let go of—bad memories, old grudges, bad habits, negative character traits, fears, etc. This will make room for something new. What should it be?
Do the following visualization several times a day, with enthusiasm!
Visualize a film where you see what you are letting go of. Allow yourself enough time to do this. Afterward, visualize new qualities that you desire. Imagine everything new in a very lively and detailed manner; create within yourself the feelings (relief, pride, joy, etc.) that you will have when the goal has been reached—when your wish is fulfilled.
Affirmation
I entrust my wish or goal to divine protection—and everything will be fine.
(In honor of Shakti, the goddess of life energy)
Place your ring fingers and little fingers together. The other fingers are loosely bent over your thumbs, which are placed in your palm. Focus on your breathing in the pelvic area, and slow down exhalation somewhat.
Do as needed, or three times a day for 12 minutes.
The Shakti Mudra intensifies the respiratory impulse in the lower chest area. You can increasingly perceive breathing in the pelvic area. It has a calming effect and will help you fall asleep at night. If it is done too often or held for too long, it may also lead to lethargy. It can bring pleasant relaxation to the pelvic area. As a result, it can counteract spasms in the intestines, or even menstrual complaints.
I am frequently asked for advice about difficulties in falling asleep.
One of the following tips always works:
HERBAL REMEDY: Valerian (Valeriana officinalis L.) and hops (Humulus lupulus L.) also have a calming effect.
Color combinations in green and soft, flowing forms always have a calming effect. Visualize green pictures (a landscape, leaves, a silk scarf, etc.) and let your exhalation become increasingly slower and deeper while you do so.
Affirmation
Silence, harmony, and peace fill my entire being.
(Large pelvis mudra)
Place your ring finger pads together, with your little fingers on the thumbs. Hold this hand position for 10 breaths.
Now place the pads of your little fingers together, and place your ring fingers on your thumbs. Also hold this variation for 10 breaths.
Do as needed, or three times a day for 7 minutes.
This wonderful mudra helps handle complaints in the lower abdomen; it is particularly good against pain during menstruation. It can also bring relief for inactive intestines, intestinal spasms, or bladder and prostate complaints, since it has a relaxing and energy-balancing effect.
While holding this mudra, you can additionally practice the Maha Bandha (see page 172) ten to thirty times. Repeat several times each day. This exercise can naturally also be practiced while sitting on the toilet.
The secret afflictions of many people are bladder weakness, hemorrhoids, and atony or tension in the area of the bladder and anus. These problems can be relieved by training the PC muscle.15 As an additional measure against weakness of the bladder and anal sphincter, Viparita Karani (see page 188) can be used.
HERBAL REMEDY: Chewing pumpkin seeds and drinking pear (Pyrus communis) or bearberry leaf (Arctostaphylos uva-ursi) tea are also good for the bladder.
Problems with elimination are often also accompanied by mental and emotional difficulties about letting go in general, or with fear of having to go through something. You can build up positive patterns in this respect with the following image.
Doesn't the world always look a bit friendlier on the other side of a long tunnel? We frequently have to pass through tunnels in life—we have to go through something. The image of a tunnel that we walk through can help us keep going, carry on, and be hopeful. Every tunnel ultimately takes us to the light, but we need the courage and strength to go through it to the end.
Affirmation
No matter how dark my path may be at times, it leads to light.
(Makara—the name of a crocodile in Indian mythology)
Place one hand inside the other. Extend the thumb of your lower hand through the little finger and ring finger of the other and place in the middle of the palm of your upper hand. This hand's thumb and the tip of your ring finger touch each other. Do this three times a day for 4 to 10 minutes.
Within the shortest amount of time, the crocodile can mobilize tremendous strength, which it has built up during its endlessly long resting periods. Human beings also have reserves of strength that are restored during phases of rest. This mudra activates kidney energy, which is related to this reserve of strength. Feeling listless, depressed, and dissatisfied—as well as having black rings under your eyes—usually indicates a reduced supply of energy. In addition to walking in the fresh air, and getting ear massages, the breathing exercises of yoga are also helpful here. I have found the complete yoga breath—which can be practiced while standing, walking, sitting, or lying down—to be quite effective. To do this, breathe in deeply, arch your abdominal and chest area forward, draw up your shoulders. Hold your breath for several seconds and then slowly exhale. At the end of the exhalation, pull in the abdominal wall a bit so that even more air is squeezed out. When doing this, be sure to hold the pauses after inhalation and exhalation for several seconds. Despite this, keep the breath slow, regular, and fine. This mudra has a calming and centering effect, giving you a sense of security and confidence.
HERBAL REMEDY: The birch (Betula verrucosa), which sucks up to 70 quarts of water from the ground every day and evaporates it through the leaves, helps against renal function impairment. Goldenrod (Solidago virgaurea L.) is effective against pyelitis, and ground ivy (Glechoma hederacea L.) eases nervous bladder complaints.
The color blue has a positive influence on the water element.
Visualize a meadow filled with blue flowers. Behind it, you see the blue ocean with a blue sky arched above it.
Affirmation
Cosmic, divine energy is completely available to me at any time and place, and I use it wisely.
(Beak hand)
Place the four fingers on your thumbs and put your fingertips on the part of your body that needs more energy. Do this with each hand.
Do as needed, or five times a day for 5 minutes.
This energy-giving and relaxing mudra is placed on the organ or body part that hurts, or that feels weak or tense. This is like directing a laser ray of regenerating energy to the respective body part or organ that needs healing. Samuel West, an American scientist and healer, uses the Mukula Mudra when he wants to electrically recharge an organ, and has been very successful with this method. He was able to prove that every health disorder, as well as many undefinable pains, is caused because the respective electrical field is too weak. According to West, the fingers should be placed on the various organs as follows:
Lungs: Place your fingers on the right side and left side, about 2 inches below the collarbone.
Stomach: Place the fingers of both hands directly beneath the sternum.
Liver and gallbladder: Place your left hand at the lower end of the sternum. With your right hand, stroke 21 times across the ends of the ribs on the right side, as if you wanted to light a match.
Spleen and pancreas: Place your right hand at the lower end of the sternum. With your left hand, stroke 21 times across the ends of the ribs on the left side, as if you wanted to light a match.
Kidneys: Place the fingers of both hands about two inches above the waist on the back.
Bladder: Place the fingers of both hands on the right and left side of the abdomen, next to the pubic bone.
Intestines: Place the fingers of one hand on the navel and, from right to left, draw a circle that becomes increasingly larger (like a spiral).16
Always do a complete yoga breath while you do this. After inhaling, during the extended pause, say the affirmation below.
The following colors achieve an additional effect:
For treatment of the lungs, visualize the color white; for the liver and gallbladder, green; for the stomach, spleen, and pancreas, use yellow; use red for the heart or small intestine; use blue for the kidneys and bladder.
Affirmation
Dirt out—power in.
Right hand: Thumb and ring finger together.
Left hand: Thumb and middle finger together.
Do as needed, or four times a day for 15 minutes. In case of illness, the mudra should be held six times a day for 30 minutes.
This mudra balances energy in your joints. I have had very good experience with it when my knees were sore after a hike, especially walking down mountains, or when I have worked too long at the computer and have an unpleasant feeling in my elbows.
There are many dynamic yoga exercises you can use to help against joint pain. These can be found in my Basic Yoga for Everybody (a book and card set published by Weiser in 1999). All of the older relatives in my family are afflicted to some extent by severe arthrosis. Twenty years ago, I also suffered from pain in the knee and hip joints. Today, thanks to yoga, I have no more symptoms. All types of compresses are also helpful—just don't let anyone talk you into believing that the situation is chronic and you now have to suffer from such pain for the rest of your life. Do something to counteract it! The healing may take months, but if you are persistent, you can have success with it.
A wonderful exercise for all the joints is the Little Bear (see illustration). It is important to do the circles very loosely and slowly. Slow down the flow of your breath when you do the movements.
Lie on your back, draw your chin in slightly, and hug your knees. Then move the legs and arms into a vertical position.
HERBAL REMEDY: The herb for joints, whether human or animal, has always been comfrey (Symphytum officinale L.).
Visualize images where you completely enjoy your flexibility; you easily and freely move your legs and arms, feet and hands, head and neck. You see yourself as a dancer, athlete, or performer and feel how your energy flows and your mood improves.
Affirmation
I enjoy my flexibility. It uplifts my soul and stimulates my mind.
(Dedicated to the deity Kalesvara, who rules over time)
Place the finger pads of your middle finger together; touch the first two joints of the index fingers and touch your thumbs. Bend your other fingers inward. Point your thumbs toward your chest and spread your elbows to the outside.
Inhale and exhale slowly 10 times. Then observe your breath and lengthen the pause after inhalation and after exhalation a little bit more.
The Kalesvara Mudra calms the flood of thoughts; it calms agitated feelings. The more calm we become, the longer the time periods between the thoughts. We become more clear; we make new observations about ourselves; we can seek and find solutions.
This mudra can also be used to help change character traits, support memory and concentration, or eliminate addictive behavior. It should be practiced at least 10 to 20 minutes a day for these purposes.
As long as we live, we work on our character traits, much like a stonecutter hews a sculpture out of a lump of stone. This shouldn't be a battle, but loving and understanding guidance that pushes us in the right direction. As unpleasant and uncomfortable as bad character traits, habits, or addictions may be, they also help us progress when we overcome them.
HERBAL REMEDY: When the mind is overly active, when certain thoughts circle in the mind and cannot be put aside, I find Bach Flower No. 35 (White Chestnut) to work true wonders.
Now imagine scenes in which you act and react in a new way.
Affirmation
I enjoy being [like this and like that].
(Energy-charging Mudra)
Place your right hand, with thumb extended upward, on top of your left hand, which is shaped like a bowl. Hold the fingers of your left hand close together. Position your hands at the level of the abdomen, with your elbows pointing outward and slightly forward.
Do as often as you like, or two times a day for 4 minutes.
The right hand in this mudra symbolizes the masculine force— Shiva's phallus. Shiva embodies the destructive and transformative aspect of the highest deity in Indian mythology. Just as the phallus is the symbol of a new beginning, Shiva is the deity who makes this new beginning possible in the first place by destroying something, thereby creating the necessary preconditions. If, for example, flowers wouldn't wilt, there would also be no fruit. Or, if the spent cells within us were not destroyed, there would be proliferations. It is an eternal cycle and must function perfectly within us on the physical and mental-emotional levels. An inner force keeps it going, and each of us has this force within our reservoir, which is associated with the water element (see Appendix C). The breath nourishes this reservoir of energy. This is why the optimal quality of the breath (see page 13) is so important. The water element has its effect on the outer edge of the hand and the palm, and the thumb is like an inflow for energy, which is absorbed through the lungs.
This mudra can be used against tiredness, dissatisfaction, listlessness, and depression. Or we can use it when we feel drained because of long periods of tension or strain. You can do it while you are waiting, such as while waiting for the doctor's findings. This mudra helps the healing process, no matter where we are sick. In terms of healing, this mudra is responsible for many more wonders than people know. Keep this fact in the back of your mind when you need healing.
Imagine that your left hand is a mortar and your right hand is a pestle. During the first breaths, mentally let whatever makes you sick fall like dark pebbles into your left hand. With the edge of your right hand, grind everything into the finest dust, which you then blow away from your hand like fine sand. Afterward, remain seated for a while and let healing energy flow into the bowl formed by your hand (your energy reservoir) through the right thumb. Fervently speak the following affirmation several times.
Affirmation
Healing light illuminates every cell of my body, dissolves everything that should be dissolved, and builds up what must be built up again. Thank you!
As the name already implies, during this mudra the fingers are not held still, but are moved.
During each exhalation, place one of your fingertips on the tip of your thumb; while inhaling, extend the fingers again. Speak a syllable mantra while doing this (see example below). Do this with each hand. (You can start on the exhale as you can only inhale when you have exhaled.)
During “saaa,” press together the thumb and index finger;
During “taaa,” use middle finger and thumb;
During “naaa,” use ring finger and thumb;
During “maaa,” use little finger and thumb.
When you do it the second time, press your fingernail instead of your fingertip with your thumb.
During the third time, press your whole finger with the thumb. At the same time, press your fingertip into the palm of the hand.
This mudra can be practiced every day for 5 to 30 minutes.
When we were children, we played finger games in which the individual fingers were pressed, bent, or extended according to the lines of a nursery rhyme. Today, physical therapists and educators use these hand exercises for speech and / or learning difficulties. This is a wonderful mudra for promoting brain activity and relaxing the nerves. It promotes concentration and creates inner relaxation. Please be sure that you breathe slowly, that you inhale and exhale evenly and in a relaxed way.
(Gesture of consciousness and gesture of knowledge)
Place the tip of the thumb on your index fingertip and extend your other fingers. Lay your hand on your thigh in a relaxed way. Do this with each hand.
When your fingers point up to Heaven, it is called the Jnana Mudra; when your fingers point down to Earth, it is called the Chin Mudra.
The mudra is done in two different ways. The first way, as described above, allows the tips of your thumb and index finger to touch each other; for the second variation, the tip of your index finger touches the first thumb joint (shown in the illustration on page 140), and the thumb places light pressure on the nail of your index finger. The first variation is the passive receiving position; the second one is an actively giving position.
These are the two best-known hand positions of Hatha Yoga, and they have an effect on the physical, mental, emotional, and spiritual level.
These gestures symbolize the connected nature of human consciousness (thumbs). The three extended fingers symbolize the three gunas—traits that keep evolution in both microcosm and macrocosm in motion: tamas (lethargy), rajas (activity), and sattwa (balance and harmony). The closed circle of the index finger and thumb depict the actual goal of yoga—the unification of Atman, the individual soul, with Brahman, the world soul.
We find this mudra in many of the Hindu portrayals of deities; in them, the right hand is raised to the heart, and the thumb and index finger, which touch each other, are facing the believer. It is the gesture of proclaiming a teaching. The Buddhists are also familiar with the gesture and call it the Vitarka Mudra (discussion gesture). With this gesture, the deity or Buddha underline the meaning of the words. Christ was also depicted on old Byzantine icons using this gesture; in Catholic liturgy, the priest makes the same gesture after the transubstantiation.
I also find it beautiful when the Jnana Mudra is practiced at the heart. Raise your hand to the level of the heart, letting the index finger and thumb touch. Here they should be directed inward and upward. Here they simply symbolize the wisdom of God. This is the devotion of the human being to divine wisdom and its recognition. There is also a certain tenderness in this gesture that touches my heart.
With these variations of the Jnana Mudra, we already find ourselves on the spiritual level. However, the physical effect should not be overlooked. When this gesture is employed to heal physical complaints, it makes no difference whether the Jnana Mudra or the Chin Mudra is practiced. According to Keshav Dev, this mudra is a universal remedy for improving states of mental tension and disorder, as well as for promoting memory and concentration. It clears the mind—and we all want to have a “clear head” in any situation. It is also used for insomnia, as well as sleepiness, depression, and high blood pressure. This mudra can be combined with other mudras and enhances their effects when practiced before or after them. You can hold the gesture with just your right hand, and practice another mudra with your left hand. You will find further uses for this mudra on page 6.
This mudra activates the metal element (see Appendix C) and is associated with the color white. White is the apparent void in which fullness is concealed. White is the color of birth and death, of a new beginning and completion. White is also the color of unity and peace. White clears the mind and brings peace to the soul.
Visualize the color white. First do this by mentally looking at a white object, then do it abstractly. Visualize a white wall and let yourself be surprised by the forms and colors that descend upon you. There may be encoded messages hidden in them.
Affirmation
Divine knowledge makes my life richer and easier; divine wisdom gladdens my heart and shows me the path.
11 Dean Ornish, Dr. Dean Ornish's Program for Reversing Heart Disease (Random House, 1990).
12 Mental Training, which has been developed by Günter and Margarete Friebe. In 1973, this couple studied the methods of Mind Control, Mind Development, and Alphagenics in the USA. During the past twenty years, they have refined these methods so that they now have an independent, very efficient mental training program.
13 Kim Tawm: Geheime Übungen taoistischer Mönsche (Freiburg, 1982), p. 89.
14 Kim Tawm: Geheime Übungen taoistischer, p. 89.
15 Puboccygenus muscle in the perineum between the anus and the genital organs. After extensive studies, researchers have come to the conclusion that tensing this muscle has the effect of an energy pump on the brain.
16 Jo Conrad and Benjamin Seiler, “Atmen Sie sich gesund” in ZeitenSchrift 5/95, p. 5.
