ETHER MUDRAS
ENHANCING INNER PEACE, SELF-EXPRESSION AND CREATIVITY
Part of hand: middle finger
Element: ether
Related chakra: throat
Physical associations: throat, mouth, ears, sense of hearing
Emotional associations: inner peace, self-expression, creativity, communication
‘The wise person looks into space [ether] and knows there are no limited dimensions.’
Lao Tzu
These mudras focus on your middle finger, which enhances your connection to the quality of ether, or space – matter in its most subtle form. Akasha is the Sanskrit word meaning ‘ether’ in all its manifestations, whether that is an enclosed area, the sky, limitless space or the void. Space is the vessel in which all of the other elements exist.
The mudras in this chapter influence the throat chakra. This is the communication centre of your subtle body and your energetic centre of expression and creativity, and it has a strong connection to the currents passing through your middle finger. When this chakra is open and balanced, your communication skills improve and you gain a better appreciation of silence; you become more artistic and innovative, and feel better equipped to express yourself in positive ways and to understand others.
Together with the element of air, ether makes up the vata dosha, the motivating energy that keeps you moving and achieving goals (see pages 18–19). Ether mudras generate mental firmness and inner strength; they also enhance your ability to become absorbed in deep meditation. They help you to understand knowledge beyond written words, and can give you the power to explain difficult concepts.
In yoga philosophy, udana is the form of subtle energy that has its seat in your throat chakra and enables you to express yourself. Udana, your expressive breath, begins at your solar plexus and gains strength as it rises to your throat: the Sanskrit word udana means the ‘air that flies upward’.
A key characteristic of this element is sound, and practising the mudras will help you to speak with more conviction. As well as physical speech, your inner voice springs from your throat chakra, as does your ability to listen deeply. Reflection on the throat chakra brings a realization of the importance and power of words, their correct use and the possible negative effects of their corruption and manipulation. As you practise these mudras, you will notice that your ability to find your own truth increases, as does the ease with which you are able to express your creative impulses.
These mudras relieve throat chakra obstructions that block communication between your heart and mind. When the feelings that arise in your heart are hindered, you may not think them through properly and may act too impulsively or irrationally. Mudras that help to keep your throat chakra open also enable the ideas, hopes and dreams that come from your ajna (brow) chakra to be ‘taken to heart’.
Most of these mudras are best practised alongside periods of mouna (voluntary silence). This powerful practice can help you to conserve, purify and strengthen your energy and inner peace. As you tune into silence and decrease the external ‘noise’ you begin to notice how busy your own internal environment really is. And by watching your thoughts with detachment, as though they were bubbles that will ‘pop’, you find that many of your worries are about things that really don’t exist. By holding these mudras while engaging in silent introspection and self-analysis, you will become better able to ensure that your words coincide with your actions – and that both your words and your actions are in tune with your thoughts.
Ether mudras at a glance |
||
Mudra |
Benefit |
Page |
Akasha |
Relieves congestion; assists in letting go of what you no longer need or love |
74 |
Shunya |
Decreases spaced-out feelings, dizziness and fear of solitude |
75 |
Vishuddha |
Boosts positive communication and listening skills |
76 |
Udana |
Enables self-expression; boosts joy, lightness and laughter |
77 |
Bhramara |
Improves concentration, memory and confidence. Aids deep listening and communicating. |
78 |
Shanmukhi |
Aids meditation; enhances sensitivity to sound |
79 |
Bhuchari |
Promotes intense concentration and feelings of peace |
80 |
Nivedana |
Promotes profound listening and communication |
81 |
Kaleshwara |
Calms the mind; helps in abandoning preconceived ideas and negative patterns of behaviour |
82 |
Sankalpa |
Promotes a more positive vision of life purpose; enhances intuition and symbolic thinking; aids communication |
83 |
Matangi |
Enhances powers of oratory; creates harmony in life |
84 |
Kubera |
Concentrates energy toward a purpose; strengthens resolves; lends confidence and calmness of mind |
86 |
Surabhi |
Gives greater understanding of your own talents and goals in life |
87 |
Touching the Void Gesture
The word akasha in Sanskrit means space and also the limitless emptiness of the void. Practising this mudra allows you to tap into this, freeing up ‘space’ within your body and mind by getting rid of physical and emotional waste. It assists you in gaining the virtue that yogis call aparigraha, or non-greediness. This means living simply, reducing your clutter, letting go of what you no longer need or love, sharing what you have, not judging others by their material possessions, and not believing that what you own is tantamount to who you are. Some people consider this to be the most subtle and difficult to master of yoga’s ten ethical guidelines, known as yamas and niyamas.
Physically, Akasha Mudra relieves congestion, and helps to overcome feelings of heaviness. Holding the mudra also stimulates your capacity to absorb calcium.
HOW TO PRACTISE
Kneel on your heels (see pages 20–21). Using both hands, join the tip of each thumb with the pad of the middle finger of the same hand. Allow your other fingers to relax as you rest the backs of your hands on their respective knees or thighs with palms facing upward. Practise for 3–5 minutes daily, especially after meals or before starting a major clear-out.
HOW IT WORKS
By joining the thumb (fire element) to the middle finger, you stimulate the ether or space element, creating more space in your life.
PERSONAL EXPERIENCE: ‘I FOUND THE EXPERIENCE VERY SIMILAR TO THAT OF CHIN MUDRA [SEE PAGE 62] BUT WITH AN ENHANCED FEELING OF OPENNESS AND VULNERABILITY.’
Silence of the Void Gesture
The word shunya is used in yoga and Buddhist traditions to mean zero, nothingness and the silence of infinite space. If you tend to feel ‘spaced-out’ or dizzy, Shunya Mudra can help to reduce excesses of ether, which has a grounding effect. The gesture may also increase your desire to be alone and peaceful. The ether element is a component of the vata dosha (see pages 18–19), and this mudra is especially helpful for people with a vata constitution or anyone with a vata imbalance.
Physically, Shunya Mudra alleviates hearing difficulties, vertigo, ear and throat infections, and thyroid problems. It helps to remove unwanted sounds from your ears, such as those experienced with tinnitus. Practice Shunya Mudra on a plane if your ears tend to hurt while ascending and descending.
HOW TO PRACTISE
Come into a sitting position (see pages 20–21), stand or lie down. Do not practise while walking or eating. Using both hands, bend your middle fingers until the tips touch the base of your thumbs; then bend your thumbs and use them to press down lightly on your middle fingers. Keep your other fingers extended and relaxed. Hold for 4–5 minutes, repeating up to three times daily.
HOW IT WORKS
By pressing down on the middle finger (which represents ether), you decrease the ether element in your body, neutralizing excess vata dosha.
ACCOMPANYING MEDITATION: TO MAKE SHUNYA MUDRA MORE EFFECTIVE, OBSERVE A DAILY PERIOD OF SILENCE, BUILDING UP TO AT LEAST AN HOUR, WITHOUT SPEAKING, READING, WATCHING TV OR LISTENING TO MUSIC.
Throat Chakra Gesture
This is the key mudra of vishuddha, the throat chakra – your body’s communication centre – and it strengthens and balances both the physical and the subtle energy of your throat. With practice, you can express yourself in more positive ways and will be more able to listen and understand what people are trying to convey through words and action.
If your throat chakra is blocked, your communication may be so distorted that you lie without even realizing it. For instance, you might be in the habit of putting on a ‘brave face’ and not complaining. When your throat chakra is open and balanced, you become capable of authentic communication. You can express your creativity and emotional needs honestly without fear of what others think. This makes Vishuddha Mudra especially beneficial if you have to instruct or direct others.
HOW TO PRACTISE
Come into a sitting position (see pages 20–21) or lie down. Start with both palms facing down. Bend all your fingers down and loosely interlock them. Join the tip of each index finger with the tip of its respective thumb to form two interlocked circles. Hold for between 5 and 45 minutes daily, when you are quiet and not distracted by TV, music or other entertainment.
HOW IT WORKS
Joining, then interlocking your thumbs and index fingers balances the fire (thumb) and air (index finger) elements, while stimulating ether. This balances your throat chakra.
ACCOMPANYING CHANT: TO OPTIMIZE THE BENEFITS OF THIS MUDRA, CLOSE YOUR EYES AS YOU HOLD THE MUDRA AND MENTALLY REPEAT THE MANTRA OF THE VISHUDDHA CHAKRA, ‘HAM’.
Upward-flying Energy Gesture
In yoga philosophy, it is udana energy that gives your neck the strength to hold your head up and your vocal cords the ability to vibrate. It reveals itself through your enthusiasm and supports your voice, giving you the ability to express yourself through your own unique sound. It is an excellent mudra for writers, artists, actors and singers.
Practising Udana Mudra develops your sense of joy and lightness in the body and the ability to laugh freely. Physically, it strengthens your vocal cords, and brings prana to your thyroid and parathyroid glands. Your speech becomes clearer, and you are better able to overcome artistic blockages, such as writer’s block.
HOW TO PRACTISE
Come into a sitting position (see pages 20–21) or practise while walking. Using both hands, join the tips of your thumbs and index fingers. Place the tips of your middle fingers on the nails of the index fingers and apply gentle pressure. Allow your ring and little fingers to remain slightly curled, but relaxed. Hold for between 5 and 45 minutes daily.
HOW IT WORKS
The air element in your index finger is stimulated by the fire of the thumb as you join their tips, and then freed of all limitations by the ether element when you apply pressure with the middle finger. The air and ether activate the throat chakra when positioned one upon the other.
ACCOMPANYING VISUALIZATION: IF YOU TEND TO SUFFER FROM WRITER’S BLOCK, SIT QUIETLY WITH YOUR HANDS IN UDANA MUDRA FOR A FEW MINUTES BEFORE BEGINNING WORK. CLOSE YOUR EYES AND VISUALIZE INSPIRATION FLOWING FREELY.
Humming Bee Gesture
Practise this wonderful mudra to improve concentration, memory and confidence. It connects you to the inner spaces of your mind and body and with practice you’ll find yourself listening and communicating on a more profound level.
When combined with the breathing practice below, this mudra sweetens your voice and prepares you to express yourself. If you suffer from insomnia or stress, use it to calm your nervous system. The vibrations – the Sanskrit word bhramari means ‘humming bee’ – open the sinus and nasal passages, introducing more ‘space’ into the head, useful if you are prone to congestion.
HOW TO PRACTISE
Come into a sitting position (see pages 20–21). Using both hands, bring the ends of your index fingers to the base of your thumbs; then bring the tips of your thumbs against the side of fingernails of the middle fingers. Rest the backs of your hands on your thighs. Hold as you complete the breathing exercise below.
HOW IT WORKS
As you place your index fingers (air) on your thumbs (fire), you decrease the fire element. Pressing the nail of the middle fingers (ether) with the thumb increases ether and stimulates your throat chakra and communication skills.
ACCOMPANYING BREATHING: HOLDING THE MUDRA, LIGHTLY TIGHTEN YOUR THROAT AS YOU INHALE STRONGLY THROUGH BOTH NOSTRILS; FEEL YOUR SOFT PALATE MAKE A SNORING SOUND LIKE A BUMBLE BEE’S BUZZING. HOLD YOUR BREATH FOR 1–2 SECONDS, NOTICING ANY SENSE OF SPACE. AS YOU EXHALE, MAKE THE HIGH-PITCHED HUMMING OF A HONEY BEE.
Tuning into Silence Gesture
Practise this mudra to enhance your sensitivity to sound. It is especially helpful for people with over-active minds who would like to develop a meditation practice. To deepen your experience of inner silence, practise a breathing exercise while holding Shanmukhi Mudra (see below). This encourages pratyahara, the ability to draw the energies of your senses inward. The combined technique is especially beneficial when you are pregnant, helping you to tune into and forge a strong connection with your unborn child.
HOW TO PRACTISE
Remove glasses or contact lenses. Come into a sitting position (see pages 20–21) and close your eyes. Using both hands, insert the tips of each thumb into their respective ears. Lightly touch each of your closed eyelids with one index finger. Use your middle fingers to apply gentle pressure to either side of your nose. Rest your ring fingers on your upper lip. Press your little fingers just below your lower lip; gently squeeze your lips closed. Hold for as long as is comfortable, tuning into inner silence. Repeat as often as you like.
HOW IT WORKS
By inserting your thumbs into your ears, you enhance your connection to inner silence. The pressure of the other fingers closing your sense organs helps to quieten your other senses.
ACCOMPANYING BREATHING: INHALE SILENTLY AS YOU PLACE YOUR FINGERS OVER YOUR EARS, EYES, NOSE AND MOUTH. AS YOU EXHALE, MAKE THE HIGH-PITCHED HUMMING OF A HONEY BEE. KEEP YOUR FACIAL MUSCLES AND JAW RELAXED AND TEETH SLIGHTLY SEPARATED. THIS IS A VARIATION OF THE BREATHING EXERCISE OPPOSITE.
Gazing into the Void Gesture
This powerfully cleansing mudra promotes intense concentration. Because it helps free your mind of limitations, Bhuchari Mudra is used as a meditation technique that makes you feel more peaceful and at one with the world.
Physically, the mudra strengthens the nerve centres in your neck and your eyes while cleansing your tear ducts and sinuses. In the yoga tradition, Bhuchari Mudra is valued for lending the vitality and stamina you require to age gracefully.
HOW TO PRACTISE
Remove glasses or contact lenses. Come into a sitting position (see pages 20–21). Place the thumb nail of one hand just above the centre of your upper lip. Curl the index, middle and ring fingers into your palm; stretch your little finger forward. Stare at the tip of your little finger with a steady gaze, trying to blink as little as possible. Relax any tension. After a few moments, your eyes may start to water, a cleansing process. Hold for 3–5 minutes.
HOW IT WORKS
Amrita (the nectar of immortality) is produced by a minor centre of subtle energy just above your palate known as the soma chakra, then purified in the vishuddha chakra. Normally, the fluid flows down to the manipura chakra, where it is consumed by the fire element, causing physical degeneration. Bhuchari Mudra reverses the process.
ACCOMPANYING ExERCISE: AFTER HOLDING THE MUDRA, WITHOUT CHANGING YOUR GAZE, DROP YOUR HAND AND CONTINUE STARING AT THE POINT WHERE YOUR LITTLE FINGER WAS. GAZE INTO THIS VOID FOR 15–20 MINUTES DAILY, KEEPING YOUR EYES STEADY AND UNCROSSED.
Deep Listening Gesture
Many people who say they would like to communicate better mean they want to talk more. But to become a superior communicator, you must be able to listen honestly and with compassion. Nivedana Mudra – the Sanskrit means ‘making known’ – promotes a deep listening that only occurs when your mind is peaceful. This mudra encourages good physical hearing, too. Unbalanced ear-energy does not always result in impaired hearing; often it damages your ability to perceive the world positively.
Since you hold this mudra with your left hand only, it is easy to practise for long periods and in everyday situations: try it during difficult conversations or when following complicated instructions.
To maintain a peaceful mind, it’s useful to reduce anger, so combine this mudra with Pranāpana Mudra (see page 66). When you feel stressed and have difficulty in listening, alternate it with Pitta-pacifying Mudra (see page 48).
HOW TO PRACTISE
Practise in any position. Bend the middle finger of your left hand into your palm and press down on it gently with your thumb. Hold for 5 minutes four times daily, waiting at least 15 minutes between sessions.
HOW IT WORKS
By pressing down on the middle finger, you bring the ether element under control. This helps you to focus by stopping any wandering or chattering of the mind.
ACCOMPANYING INTENTION: NEXT TIME YOU HAVING TROUBLE GRASPING WHAT SOMEONE IS TRYING TO TELL YOU, BRING YOUR LEFT HAND INTO NIVEDANA MUDRA AND TRY TO LISTEN MORE DEEPLY – TO WHAT THE PERSON IS SAYING BENEATH THE WORDS.
Lord of Time Gesture
This mudra calms your mind, helps you to jettison preconceived ideas and prejudice, and can eliminate negative or addictive patterns of behaviour. In yoga philosophy, time (kala in Sanskrit) is viewed as an attribute of space, or ether. According to yoga philosophy, both space and time are illusions: the past is over and can never be changed, and the future has yet to take place. The present moment is the brief instant in which the future becomes the past. Kaleshwara Mudra helps to ground you in that moment.
HOW TO PRACTISE
Come into a sitting or kneeling position (see pages 20–21). Using both hands, extend your middle fingers and bring the pads together. Bend your index, ring and little fingers halfway into their palms and bring the backs of the respective fingers together. Join the ends of your thumbs and point them toward your chest, spreading your elbows to the sides. Hold for as long as you like, repeating as required.
HOW IT WORKS
Bringing the middle fingers together enhances the ether element, causing greater awareness of time and space (here and now). Depressing the other fingers reduces the effects of the other elements, except fire, the driving force, which is emphasized as you point both thumbs to your centre.
ACCOMPANYING BREATHING: AS YOU PRACTISE, OBSERVE YOUR BREATH. NOTICE ITS PAUSES: ONE AS YOUR IN-BREATH TURNS AROUND TO BECOME THE OUT-BREATH; THE OTHER AS YOU FINISH YOUR EXHALATION. TRY TO LENGTHEN BOTH PAUSES AS YOU TAKE 10–20 DEEP BREATHS.
Practice Intention Gesture
In yoga philosophy, a sankalpa is a true resolve that equips you with a positive mental image of an action before you perform it. Practising Sankalpa Mudra gives you a more positive vision of your purpose in life. This mudra also enhances intuition and helps you to be more efficient and innovative in the way you think symbolically, express yourself creatively and communicate your thoughts, feelings, hopes and dreams. You can practise in any situation: while sitting on a bus, at your desk or if you meditate. Make this mudra more effective by alternating it with Samasti Mudra (see page 145).
HOW TO PRACTISE
Practise in any position. Each hand does something different:
Right hand – rest the tip of your thumb on the inside edge of the nail of your ring finger.
Left hand – bring the tips of the thumb and middle finger together. This is Akasha Mudra (see page 74).
Hold for 4–5 minutes five times daily. Allow at least 10 minutes between sessions.
HOW IT WORKS
The right hand, with the driving force of the thumb enhancing the earth element of the ring finger, fosters your sense of inner stability and self-assurance. The left hand brings the element of space into balance as the thumb presses on the middle finger.
ACCOMPANYING VISUALIZATION: HOLD THE MUDRA BEFORE BEGINNING WORK, A YOGA CLASS OR A SPORTS SESSION AND VISUALIZE PERFORMING THE UPCOMING ACTIVITY IN THE BEST POSSIBLE WAY. THE ACTION WILL SEEM EASIER BECAUSE YOUR MIND HAS ALREADY EXPERIENCED IT.
Guardian of Wisdom Gesture
Associated with the throat chakra, the goddess Matangi is a guardian of wisdom, speech, music, writing and the arts. When you practise her mudra, you connect to the sagacity and creativity of the throat chakra, enhancing your powers of oratory, making your voice more sweetly melodic and generally improving your ability to achieve harmony in your life.
This mudra is also used in the Japanese Kuji Kiri system of Ninjutsu by Samarai and Ninja warriors for its ability to boost physical and mental strength and courage, and to encourage a more positive outlook on life.
HOW TO PRACTISE
Standing, bring both hands together and interlace all your fingers. Release both middle fingers and extend them, keeping them pressing against each other and pointing upward. Hold for 1–3 minutes daily.
HOW IT WORKS
When the two middle fingers (representing the ether element) come together, the currents of energy are magnified, amplifying your powers of artistic expression and creativity that stem from the energy of your throat chakra.
ACCOMPANYING EXERCISE: STAND WITH YOUR FEET HIP-WIDTH APART AND SENSE AN ENERGETIC CONNECTION WITH THE EARTH; LIFT YOUR TOES AND SPREAD THEM AS YOU PUT THEM DOWN AGAIN. THIS IS TADASANA, MOUNTAIN POSE. BRING YOUR HANDS INTO MATANGI MUDRA AND HOLD FOR 1–3 MINUTES.
Ardha-chandrasana: Kneeling Crescent Moon Pose
Practising this pose brings your body into a lovely backward stretch that releases tension from the hips, improves your balance and concentration, enhances your breathing and makes you feel joyful. This elation is enhanced when you practise the asana holding Matangi Mudra. Physically, having the middle fingers extended in this position helps to lengthen the spine and facilitate deeper breathing. Energetically, it gives you a greater feeling of purification, preparing you for the descent of the wisdom of the goddess Matangi.
1 Kneel up with your knees hip-width apart. Place your left foot flat on the floor in front of you so your foot is under your knee and your thigh is parallel to the ground.
2 Bring your palms together in front of your chest. Interlock your fingers then release your middle fingers so they point upward in Matangi Mudra.
3 Try to keep your palms together as you straighten your elbows and stretch your arms upward. Look up and breathe deeply as you arch back, sensing an elation as you lift your heart toward the sky.
4 Remain in the pose for 10–30 seconds, breathing deeply and feeling you have the ability to overcome even the greatest of challenges in life.
5 Come back to the centre and repeat the pose on the other side.
6 When you have finished, release the mudra and gently shake out your hands from the wrists. Take 2–3 deep breaths before standing up.
Guardian of Wealth Gesture
In Vastu, the Indian science of space allocation (similar to feng shui), Kubera is the guardian of the north who gives you the courage to make projects succeed. Kubera Mudra concentrates your energy so you can direct it toward anything you desire. It strengthens your resolve and gives you the confidence and calmness of mind to proceed.
HOW TO PRACTISE
Come into a sitting or kneeling position (see pages 20–21) or stand up. First formulate a practice intention (see below). Keeping this in mind, using both hands, bring your index and middle fingers together and join their tips to the tip of the thumb of the same hand. Fold the ring and little fingers into the middle of your palms. Hold for up to 30 seconds, visualizing your desire accomplished and feeling thankful. The focus with which you practise is more important than the length of time, but you can gradually increase the hold to 5 minutes. If you have high blood pressure or heart disease, hold for no more than 30 seconds.
HOW IT WORKS
The fire of the thumb stimulates the air and ether elements of the index and middle fingers, bringing them into balance. Closing these three fingers together strengthens the intensity of your thoughts. The ring and little fingers depress pressure points in your palm, boosting good health.
ACCOMPANYING INTENTION: BEFORE PRACTISING, FORMULATE A SHORT STATEMENT TO HELP YOU ACHIEVE GOALS. STATE IT POSITIVELY USING THE FIRST PERSON SINGULAR, ‘I WILL’. WHILE HOLDING THE MUDRA, SEE YOUR INTENTION AS A REALITY.
Wish-fulfilment Gesture
This effective and powerful mudra, named after Surabhi, the miraculous ‘cow of plenty’, can help you to transcend barriers in your life, especially if they are self-imposed. Practising this mudra increases the spacious nature of your mind, giving you a greater understanding of your own talents and latent capacities. Physically, it enhances your sense of hearing.
If you have a yoga or meditation practice, hold this mudra just before you begin, while mentally stating your practice intention (see opposite).
HOW TO PRACTISE
Come into a sitting or kneeling position (see pages 20–21). Bring the tip of the little finger of your left hand to touch the right ring finger, and the little finger of your right hand to touch the left ring finger. Then join the middle fingers of each hand with the index fingers of the other hand. Extend your thumbs and bring the ends together. Hold for 30–45 seconds.
HOW IT WORKS
As you join different fingers together, so the elements they represent are combined, which magnifies their potential. Air, represented by the index finger, meets ether, represented by the middle finger, which calms and elevates your consciousness. Simultaneously, earth, represented by your ring finger, meets water, symbolized by the little finger, to ground and balance your mind.
ACCOMPANYING VISUALIZATION: TO MAKE ANY YOGA, MEDITATION OR PRAYER PRACTICE MORE POWERFUL, BEGIN BY HOLDING SURABHI MUDRA AND VISUALIZE YOURSELF OFFERING THE BENEFITS OF YOUR UPCOMING PRACTICE TO SOMEONE WHO MAY BE NEEDING A BIT OF POSITIVE ENERGY.
FOUR MUDRAS
IN A CHANTING PRACTICE
Nadānasudhana: Four-part Mudra Series with OM
In Sanskrit, nada means ‘sound’ and anasudhana roughly translates as ‘being intent upon’. Hence the practice of Nadānasudhana is defined as fixing your attention upon a mantra in order to bring your mind into a peaceful state. Nadānasudhana is a four-part series of mudras practised alongside the different sounds that make up the mantra OM. First you chant the component parts A, U and M while practising three mudras, and then you chant the full mantra itself while holding the final mudra.
OM represents the ‘soundless sound’ that cannot be heard with your ears. In Indian philosophy, this is the sound of the infinite, of all that was, is and shall be. The A sound represents the past, waking and the physical plane; the OU sound, the present, dreaming and the mental plane; the M stands for the future, deep sleep and everything beyond comprehension by the intellect. The silence after you finish chanting deepens your inner awareness and releases subtle tensions in your mind.
1 Chin Mudra while chanting ‘AAAA’
Come into a sitting position (see pages 20–21). Bring your hands into Chin Mudra by joining the tips of your thumbs and index fingers (see page 62). Keep the other fingers straight, but relaxed. Rest the backs of your hands on your knees or thighs.
Take a deep breath and open your mouth wide. As you exhale, chant an elongated ‘AAAA’ in a low voice. Repeat nine times, feeling the sound resonating in your abdomen.
2 Chinmaya Mudra while chanting ‘OU’
To make the second mudra, keep your thumbs and index fingers joined. Fold in the middle, ring and little fingers on each hand until they touch their respective palms. Rest the backs of your hands on your knees and thighs.
Take a deep breath, open your mouth halfway, and round your lips. As you exhale, chant an elongated ‘OU’ in a medium-pitched voice. Repeat nine times, noticing the sound resonating in your chest and throat regions.
3 Adi Mudra while chanting ‘MMMM’
To make the third mudra, release your thumbs and index fingers. Bend your thumbs into their palms. Bend all the other fingers over the thumbs until they, too, touch the palm. This is a variation of Mushti Mudra (see page 148) with thumbs inside the fists. Rest your hand backs on your knees or thighs.
Keeping your lips gently sealed, breathe in through your nose. As you exhale, chant an elongated ‘MMMM’ in a high-pitched voice. Repeat nine times, feeling the sound vibrating in your head and face, especially in your sinus cavities.
4 Brahma Mudra while chanting ‘AUM’
To make the final mudra, leave your hands in fists with the thumbs tucked inside your fingers. Place your fists on either side of your navel.
Take a deep breath and open your mouth wide. As you exhale, chant ‘A-U-M’. Feel your mouth gradually rounding until your lips are completely together. Repeat nine times, feeling the sound resonating throughout your body.
