MUDRA ROUTINES
BUILDING OPTIMAL WELLBEING
In this chapter you will find a basic daily routine of seven mudras for maintaining health in body and mind. There are also suggested routines for common ailments, with explanations of those ailments according to the five elements used in Indian philosophy. Practise these routines alongside or instead of the everyday maintenance sequence. There are two routines to choose from – just select the one with most appeal on any particular day. When your ailment is less troublesome, return to the basic daily routine.
For instructions on how to practise each of the recommended mudras and exercises (and their specific benefits), turn to the page reference in the main mudra chapters.
Practise the ‘basic seven’ mudras daily for 10 minutes each: Dhyana Mudra (page 50), Vayu Mudra (page 56), Chin Mudra (page 62), Shunya Mudra (page 75), Prithivi Mudra (page 94), Prana Mudra (page 100), Apana Mudra (page 101).
HEADACHES AND MIGRAINES
For prevention as well as symptom-relief:
Option 1: Pitta-pacifying Mudra (page 48) for 5 minutes, five times daily, leaving at least 3 minutes between sessions + Hridaya Mudra with Compassionate Heart Meditation (page 61) for 20 minutes, focusing on steps 1–6, learning to love yourself.
Option 2: Ajna Mudra (page 134) for 2 minutes + Nirvana Mudra with accompanying chant (page 135) for 2 minutes + Maha-shirsha Mudra with accompanying tension-release breathing (page 146) for 10 minutes.
Avoid: Agni Mudra (page 36) and Guru Mudra (page 37).
DIGESTIVE PROBLEMS
To tackle fire-element issues, either too much fire or a deficit of heat:
Option 1 (acidity and heartburn): Pitta-pacifying Mudra (page 48) for 5 minutes, twice daily + Surabhi Mudra (page 87) + Apana Mudra (page 101) + Prithivi Mudra (page 94).
Avoid: heating fire mudras, such as Linga Mudra (page 39).
Option 2 (appetite loss): Surya Mudra (page 40) for 10 minutes + Pitta-energizing Mudra (page 49) for 3 minutes, twice daily.
Also try to chew food properly and eat your main meal at midday, when your digestive fire is strongest.
MENSTRUAL PROBLEMS
To help ease menstrual problems, which relate to the water element and swadhisthana chakra; for cramp-relief, practise Māsiki Mudra in Child’s Pose (page 125):
Option 1: Yoni Mudra (page 123) for 15 minutes + Māsiki Mudra (page 124) for 3 minutes, twice daily + Shakti Mudra (page 118) for 10 minutes + Mahatrika Mudra (page 116) for 10 minutes + Jalodar-nāshak Mudra (page 113) for 5 minutes.
Option 2: Kali Mudra in accompanying squatting exercise (page 106) for 3 minutes + Yoga Mudra holding Mushti Mudra (page 149).
Avoid: Varuna Mudra (page 112) for at least a week before and during your period. Also try to reduce your intake of salt and salty foods during the week leading up to your period.
ASTHMA AND SKIN DISORDERS
To relieve a complicated number of factors, often involving a lack of the air element and an excess of earth and fire:
Option 1 (prevention): Bhramara Mudra (page 78), either alone for 5 minutes or with three rounds of the accompanying breathing + Jalodar-nāshak Mudra (page 113) for 5 minutes + Pranāpana Mudra (page 66) for 5 minutes, four times daily, leaving at least 15 minutes between sessions + Matangi Mudra with Kneeling Crescent Moon Pose (page 85) to open your lungs.
Option 2 (relief): When you feel short of breath, hold Dhyana Mudra (page 50), close your eyes and focus on exhaling for twice as long as you inhale + Supported Fish Pose (page 67).
Avoid: Sun Breathing (page 41), Pitta-pacifying Mudra (page 48), Prithivi Mudra (page 94) and Bhumi-sparsha Mudra (page 95).
Also try to reduce your consumption of dairy products and grains, and eat as much fresh fruit and green vegetables as possible.
HAY FEVER AND ALLERGIES
For easing disturbances of the air and fire elements:
Option 1: Vayu Mudra with three rounds of 20 pumpings in Shining-skull Breathing (page 57) + Vishnu Mudra with ten rounds of Alternate Nostril Breathing (page 105) + Varuna Mudra (page 112) for 10 minutes.
Option 2: Shankha Mudra (page 46) for 5 minutes + Pranāpana Mudra (page 66) for 5 minutes, four times daily, leaving at least 15 minutes between sessions + Pittapacifying Mudra (page 48) for 5 minutes, five times daily, leaving at least 3 minutes between sessions.
Also try to reduce your intake of mucus-forming foods, such as dairy products.
ARTHRITIS AND STIFF JOINTS
Begin with the Hand Massage and Finger Exercises on pages 25–26. To ease disturbance of the air and space elements, stimulate prana flow (subtle energy) and loosen up:
Option 1: Vayu Mudra (page 56) for 15 minutes with three rounds of Shining-skull Breathing (page 57) to begin to detoxify the body + Vishnu Mudra with ten rounds of Alternate Nostril Breathing (page 105) + Muladhara Mudra (page 96) for 3 minutes.
Option 2: Prana Mudra (page 100) for 15 minutes to ground the disturbed air element + Apana Mudra (page 101) for 15 minutes to let go of tension and physical impurities + Sthira Mudra (page 102) for 3 minutes, twice daily.
Also drink lots of water, and reduce your intake of coffee, tea and acid-forming foods (meat, fish, eggs, nuts, grains). Eat plenty of alkaline-forming fruit and vegetables.
STRESS
For strengthening the earth element and balancing the disturbed air and space elements that cause stress; for immediate stress-relief, use Ganesha Mudra (page 137):
Option 1: Kaleshwara Mudra (page 82) for 15–20 minutes while watching your breath + Kubera Mudra (page 86) for 5 minutes + Kilaka Mudra (page 120) for 5 minutes.
Option 2: Bhumi-sparsa Mudra (page 95) for 10 minutes + Muladhara Mudra (page 96) for 3 minutes + Apana Mudra (page 101) for 10 minutes + Sukham Mudra (page 103) for 2 minutes, twice daily) + Matsya Mudra (page 126) for 3 minutes. Also decrease your intake of coffee, tea, white sugar and carbonated drinks (even sugar-free).
ANGER
To counter a heated condition produced by too much ‘fire’ in the mind:
Option 1: Pitta-pacifying Mudra (page 48), preferably while watching your breath for 5 minutes, five times daily + Kamajayi Mudra (page 43) for 10 minutes, twice daily + Shankha Mudra (page 46) for 5 minutes.
Option 2: Dhyana Mudra (page 50) with Meditation to Transform Anger (page 51) for 15–20 minutes daily + Kubera Mudra (page 86) for 5 minutes + Vishnu Mudra with ten rounds of Alternate Nostril Breathing (page 105).
Avoid: Surya Bheda Mudra (page 153) and the following heat-producing mudras: Agni Mudra (page 36), Guru Mudra (page 37), Linga Mudra (page 39), Surya Mudra (page 40) and Pitta-energizing Mudra (page 49).
Also try to reduce your consumption of coffee, spicy foods, alcohol and tobacco. You may have the occasional black tea with milk and a pinch of cardamom.
For adapting to your new environment; practise regularly if a frequent flyer to restore balance to the disturbed space and earth elements:
Option 1 (during the flight): Akasha Mudra (page 74) for 15 minutes, at least twice, more often on long hauls + Shunya Mudra page 75) for 4–5 minutes, 2–3 times.
Option 2 (recovering from the flight): Sitting quietly or meditating for 20–30 minutes daily holding Jnana Mudra (page 97), Muladhara Mudra (page 96) or Bhumi-sparsa Mudra (page 95) + Varuna Mudra (page 112) for 5 minutes. Also try to drink lots of water and reduce your alcohol intake.
INSOMNIA
To restore balance to disturbed air and ether elements:
Option 1: Jnana Mudra (page 97) for 10 minutes + Prana Mudra (page 100) for 10 minutes + Bhu Mudra (page 98) for 5 minutes.
Option 2: Shunya Mudra (page 75) + Prana Mudra (page 100).
Avoid: Sun Breathing (page 41) and mudras that enhance the air and space elements, such as Vayu Mudra (page 56) and Akasha Mudra (page 74).
Also try eliminating coffee and black tea from your diet; if necessary, drink a little green tea early in the day.
CHRONIC FATIGUE
To rebuild your mental and physical resources by strengthening the fire and earth elements:
Option 1: Vishnu Mudra with ten rounds of Alternate Nostril Breathing (page 105) + Surya Mudra (page 40), alone for 10–20 minutes or with ten rounds of Sun Breathing (page 41) + Kilaka Mudra (page 120) for 10 minutes.
Option 2: Prana Mudra (page 100) for 10 minutes + Prithivi Mudra (page 94) for 5 minutes + Pushan Mudra (page 42) for 10 minutes + Kilaka Mudra (page 120) for 5 minutes.
Also try to reduce your intake of sugar, alcohol, coffee, tea and carbonated drinks (even sugar-free).