These three mudras will bring you into your calming, soothing center and out of the chattering mind and ocean of emotion to be at peace once again.
ADHI MUDRA
“I am always calm in the center of my being.”
Place your thumbs inside your palms and gently make loose fists around thumbs. Turn hands downward on your lap. Notice your natural breath, sensing its natural rhythm through your body. Good for lowering blood pressure (if you have low blood pressure make sure this mudra feels good in your body, otherwise move on to the next mudras).
Place your right palm on your navel, underneath your belly button. Left palm floats upward and slightly out to the side like you’re holding a seed or a stone. Become aware of the flow of breath in your belly. Good for pelvic health including urinary and reproductive systems
instills a sense of self-nourishment
releases tension from low back
allows you to feel at home within your center and your body
“As waves of relaxation flow through me, I am calmed.”
Hold your hands in this position in your lap or near your navel. Jalashaya means ‘lake’ and refers to your inner reservoir of calm and peace within that allows you to heal and sleep among other things. It brings the breath into the pelvis to reduce stress and tension.
soothes and calms body and mind
helps to release tendencies of judgment and comparison
can cool and calm inflammation
restores peace to lower back
Begin with 5-10 natural breaths for each mudra and increase the number of breaths weekly to your practice.
These mudras and information provided are modified from Mudras for Healing and Transformation by Joseph and Lilian LePage, Integrative Yoga Therapy.
This video makes me cry and laugh! So precious to be so young, new and fragile. There are so many moments in this video I don’t know which is my favorite. It helps me to feel the fullness of Joy and to simply be present with the wonders of emotions and the mystery of life.
‘Purna’ means open and ‘hridaya’ is the heart, thus this is the Open Heart Mudra. This is one of my favorite mudras for when I’m feeling a lot of emotion, or feeling stuck in an emotion or repetitive thoughts. Practicing Purna Hridaya Mudra will help to bring your energy upward and outward, allowing the breath to expand and not feel so tight or trapped in the chest. This is a great way to transform suffering.
“As I Welcome In all Thoughts and Feelings I Rest in Greater Ease.”
Allows comfort within emotions and thoughts.
Helps to release constriction in chest area.
Enhances breath and supports the immune system.
One of the best mudras for depression.
Allows Joy to be revealed in the Heart.
FIVE ELEMENTS: Purna Hridaya Mudra activates Air Element in the lungs, chest and heart, stimulating an upward flow of energy called Prana vayu, and invoking the positive seed qualities of the heart such as compassion, understanding, patience and love.
HOW TO:
Interlace fingertips to create a heart shape, with thumbs together pointing downward. Float hands in front of your heart!
Repeat the affirmation aloud and silently a few times. Hold for 5-10 natural breaths, and increase the number of breaths weekly to your practice.
These mudras and information are modified and used with permission – Mudras for Healing and Transformation by Joseph and Lilian LePage.
Simple movements flowing with breath and intention allow you to ‘Welcome In’ all that is, with greater ease and gratitude within your heart. This easy flow is for all-levels. You will feel more open and at ease!
Please modify as needed for your comfort.
Warm-Ups: By slowing the movements of your body down with mindful breath-movements you can anchor your mind into the relaxed present.
A. Three or More Sunbreaths
INHALE: Open your raised hands as you lift upward from any suffering.
EXHALE: Release your arms downward like the beauty of the setting sun – quiet, slow, and graceful.
B. Threee Sunbreath Twists on both sides
INHALE: Arms up overhead like a child reaching for her mother.
EXHALE: Twist and float arms down to the horizon line as you spread peace both behind you and ahead of you. INHALE: Untwist as you raise arms up again. EXHALE: Twist to the other side.
C. Three Hip Circles in both directions.
Bring your feet wider apart, bend your knees and with hands on your hips and circle your hips wide. Ground down into all of the surfaces of your feet as you circle around.
D. Three Side Warrior Pulses
Good for: Standing firm within yourself, while Welcoming in the world around you, and within you. PREPARATION: “I Stand Firm.”
With feet wide apart, work on rooting your feet into the Earth and strengthening legs by hugging the muscles into the bones. Gently draw your legs towards each other like scissors closing.
INHALE: “I Welcome Everything In, Just As It Is.”
Bend your forward knee into Side Warrior as you bend both elbows with palms facing upward to open your heart and wings to the sky. Strengthen between the shoulder blades. Keep your knee over your ankle.
EXHALE: “I expand into my True Nature.”
From your heart stretch your arms outward to realize all of who you truly are.
Now: Pulse back and forth with your breath, bending elbows as above, then reaching out three times on each side.
Always consult your physician before beginning any exercise or weight-loss program. The general information displayed here is not intended to substitute for or replace your healthcare professional.
ABOUT FIVE ELEMENT YOGA®
Crafted by Jennifer, Five Element Yoga® is an integrative practice that combines the profound traditions of yoga, Ayurveda, Traditional Chinese Medicine, yoga therapy, and the insights of nature.
Five Element Yoga® is an empowering practice that encourages you to embrace your body through yoga postures, harmonize your breath with yogic breathing, rejuvenate your energy using mudras, cleanse your system with self-massage, unleash your creativity with integration techniques, and find profound rest through yoga nidra.
The primary aim of this method is to achieve balance and harmony within oneself. Designed to be accessible, it is suitable for practitioners of all levels, including beginners, providing a pathway to inner peace and holistic well-being.
A. Three or More Sunbreaths
EXHALE: Release your arms downward like the beauty of the setting sun – quiet, slow, and graceful.
D. Three Side Warrior Pulses
EXHALE: “I expand into my True Nature.”