Tag: pranayama

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7 Days 7 Mudras – Day 2 Prana Mudra

One of the powerful technologies I’ve learned is mudras. And I want share them with you because they are super-easy, you can do them anywhere and they work instantly. 

Mudras are a tool to create certain energies within the body. My next chakra series gives you an introduction into working with mudras in your everyday life, to increase vitality, instantly create calm and work with the multitudes of health giving effects mudras bring to your body, mind and spirit. 

The use of mudras, in the practice of yoga are a powerful tool for self-care and empowerment. With yoga the intention is to draw oneself inward. Mudras allow us to go inward and recharge our energy levels. The term mudra applies to the use of hand (also eye and full body) gestures that carry specific goals of channeling your body’s energy flow.

I like to think of it as our Sacred circuitry. 

Join me for a 7 week immersion into your sacred circuitry. Check out my upcoming Power Mudra Chakra Yoga series here

PRANA MUDRA

Prana mudra activates inactive energy in your body. The gesture symbolizes the vital life force energy, which in Sanskrit is called prana.

Prana is the dynamic life force within all living things. This hand seal encourages the flow of energy, which in turn helps awaken and attune the vital life force to make you feel strong and invigorated.

Prana mudra improves the overall vitality of the whole body. It increases our staying power and assertiveness, gives us the courage to start something new and the strength to see it through.

In combination with slow and gentle breathing, the practice of Prana mudra is stabilising and calming.

Prana mudra nourishes your body and adds prana to your food, so you can hold this mudra while you bless your food.

WHAT THE FINGER PLACEMENTS REPRESENT

In this mudra you bring the tips of the thumb, the ring finger and the pinky to touch, and keep the other two fingers together, slightly stretched but relaxed.

It is believed performing this mudra stimulates your lower three chakras, particularly your root chakra or muladhara, (represented by the thumb (manipura), ring finger (muladhara) and pinky (swadisthana) and activates the flow of life force, which can be dormant and sometimes stuck at your root chakra.

Although it’s benefits include improved sleep, I wouldn’t use this mudra to go to sleep as it does activate and bring in energy in vitality. If you are using it during the day you should notice an improvement in sleep.

Prana Mudra decreases nervousness and increase confidence. Regular practice will also help you to regulate negative behaviours like anger, tension, and envy, while also promoting happiness and enjoyment in your life.

Other benefits include strengthening the immune system, relieving digestive issues and even improving your vision! No wonder it is known as a healing mudra.

MUDRA PRACTICE

Although mudras show immediate effects, most need time 30-45 minutes (this can be spread throughout the day) over an extended period of time.

I recommend using this mudra in a meditation practice, either 30 minutes, two lots of 20 minutes or five rounds of 5 minutes across the day.

Because it is activating your life force energy, feel free to stop the mudra when you feel the effects as that means you are balanced and energised. You can then just sit in meditation if you are doing a longer stretch of time or use the Gyana mudra from yesterday.

You can practise mudras sitting, standing, lying down, walking. Almost anywhere really. This mudra is best practiced sitting or standing.

I suggest trying at least 5 minutes in meditation and then you can bring the mudra in to other parts of your day, sitting at your desk.

Prana mudra is a wonderful way to uplift your mind and bring fresh nourishing energy into your body and environment. You can even use this mudra to bless your food and drink before you consume it.

WHAT ARE MUDRAS AND WHY ARE THEY POWERFUL?

In Sanskrit, mudra means “seal”, “mark” or “gesture.” Mudras are gestures (often of the hands but in Sattva Yoga we also use mudras of the eyes and tongue, and other body techniques).
Mudras act as psychic energy seals that create energetic shifts in the mental, physical and energetic body through guiding the energetic flow and harnesssing the bodily reflex stimulus to the brain.
The tips of your fingers, crown of your head, and feet are where energy leaves your body. You can practice mudras to channel that energy back into your body.

THE ELEMENTS OF THE HAND

The hand has three gunas, or qualities, and every finger has its own energy and its own elements.
In yogic philosophy the three gunas, fundamental forces, are tamas, rajas, and sattva. They interact to create all of the known Universe (Prakriti), and can be increased or decreased by using mudras.
Sattva manifests as balance, inspiration, and knowledge of what is real. Tamas is a heavy, mindless energy that causes ignorance and inaction. Rajas is the energy of change, manifesting as passion, pain, desire, and effort, and it can lead you to sattva or tamas but is often characterized as attachment to outcomes and unsteadiness.
Your hand has each of these three guna characteristics, and each finger is associated with an element.

Thumb Divine activator, Agni (Fire), Manipura chakra

Index Finger Individual Soul (Jiva), Vaayu (Air), Anahata chakra

Middle Finger Sattva Guna (Purity/Light), Akasha (Ether/Space), Vissuddha chakra

Ring Finger Rajas Guna (Passion/Fire) Prithvi (Earth), Muladhara chakra

Little Finger Tamas Guna (Inertia/Darkness) Jal (Water), Swadisthana chakra

A MUDRA FOR EVERYTHING

You can use mudras to increase, decrease or stabilise the gunas and specific elements. Whatever you need in your life, there is a mudra for it!
Some mudras show immediate effects, yet most need time 30-45 minutes (can be spread throughout the day) over an extended period of time.
You may notice some of the names I use are different from what you may be used to. My teacher comes from the Himalayan yoga tradition and so I use the names as he teaches them. Teachers from other traditions may used varied terminology.

Mudras are a powerful component of Sattva Yoga as well as a technology you can use on their own.

Over the next 7 days I am going to share my favourite mudras with you. And talk about how mudras work and what they can do for you.

I recommend trying each mudra for a day and at the end of the 7 days, if you feel inspired, choosing a mudra to practice with daily for a 21 day meditation practice or sadhana.

Drop me a comment and let me know how you go. I love hearing stories of the effects of these subtle but powerful practices.

Hari om tat sat. Namaste. Blessings.

Christina at Raw Mojo

ॐ

One of the powerful technologies I’ve learned is mudras. And I want share them with you because they are super-easy, you can do them anywhere and they work instantly.

The use of mudras, in the practice of yoga are a powerful tool for self-care and empowerment. With yoga the intention is to draw oneself inward. Mudras allow us to go inward and recharge our energy levels. The term mudra applies to the use of hand (also eye and full body) gestures that carry specific goals of channeling your body’s energy flow.

I like to think of it as our Sacred circuitry.

Join me for a 7 week immersion into your sacred circuitry

Check out my upcoming Power Mudra Chakra Yoga series here

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Pranayama – breathe better, feel better


What’s the big deal about pranayama and breath work?

Pranayama or breath work, in all its forms, has gained a ton of credibility—and popularity—as a stress management and healing tool.

In their book, The Healing Power of the Breath, doctors Richard P. Brown and Patricia L. Gerbarg write:

“Studies are revealing that, by changing the patterns of breathing, it is possible to restore balance to the stress response systems, calm an agitated mind, relieve symptoms of anxiety and post-traumatic stress disorder (PTSD), improve physical health and endurance, elevate performance, and enhance relationships.”

Physical well-being. Lightness of heart. Clarity of mind. Inner and outer health and fulfillment. Purpose, intention, and direction.

If you could produce these sorts of results with a daily breath and meditation practice, would you be interested?

Research suggests even just 10 minutes of meditation a day over one month is enough to help you feel more focused, present, self compassionate, happier, less stressed and support you in flourishing in life. Increasing this to twice a day with some pranayama breath practice will really get results.

It seems crazy because we are doing it all the time but most of us don’t know how to breathe effectively.

Many people breathe from their chests instead of their diaphragms, resulting in shallow breathing which over time both reduces their oxygen intake and their ability to fully empty their breath, and detox their body.

Every cell in our bodies needs oxygen to function properly. So it’s no surprise that research shows that a regular practice of controlled breathing can decrease the effects of stress on the body and increase overall physical and mental health.

Learning diaphragmatic breathing and slowing the rate of breathing are the first steps in managing the symptoms of anxiety, anger and panic.

When someone is upset to the point of hyperventilating we get them to regulate their breathing. Pranayama is taking this even further by using very sophisticated breathing techniques that have very precise effects. 

Pranayama has immediate effects on the nervous system so is wonderful for calming, balancing and uplifting our mood in the moment. But practiced regularly pranayama has deeper and more long term effects. 

The ancient sages of India discovered these breathing techniques which are simple to practice and brought great relaxation to the body and mind, in preparation for meditation.

These breathing techniques can be practiced with ease and at any time of the day, ideally on an empty stomach.

Is your mind buzzing with activity? Can’t stop thinking about what someone said about you? Find a quiet corner and try the Bhramari pranayama (Bee breath) to apply brakes in the buzzing mind. This breathing technique is wonderful for those with hypertension.

Among the breathing techniques, Kapal Bhati pranayama (Skull Shining breathing technique) is considered the most important and effective for detoxifying the body and clearing the energy channels.

Low energy levels? Three rounds of Bhastrika pranayama (Bellow breath) will get your energy levels soaring!

Can’t concentrate on the task at hand? Try nine rounds of Nadi Shodhana pranayama (Alternate nostril breathing technique.)

Nadi Shodhana pranayama calms and centres the mind by bringing into harmony the left and right hemispheres of the brain which correlates to the logical and emotional sides of our personality.

If you would like to learn these techniques, see the details of my Pranayama and Meditation workshop below.

From reducing stress to getting better rest, these techniques have a demonstrated positive impact on quality of life.

Over 70 independent studies conducted on four continents and published in peer-reviewed journals, have demonstrated a comprehensive range of benefits from practicing Himalayan Yogic Pranayamas.

Pranayama techniques can restore balance to the stress response systems, calm an agitated mind, relieve symptoms of anxiety, improve physical health and endurance, elevate performance, and enhance relationships, improve confidence and decision-making, and provide relief from negative thinking and depression.

Pranayama is the art and science of yogic breathing techniques, and these techniques will reliably produce the above benefits when practiced consistently.

Breathing is something we do on a daily basis. The body, in a living state, breathes involuntarily whether we are awake, sleeping, or actively exercising.

Breathing is living. It is a vital function of life. In yoga, we refer to this as pranayama. Prana is a Sanskrit word that means life force and ayama means extending or stretching. Thus, the word “pranayama” translates to the control of life force. It is also known as the extension of breath.

Pranayama is also the practice of tuning and aligning our breath and our life force with the natural intelligence at work in all manifested reality. Everything in this world that appears static is actually vibrating. When we tune our prana we ensure that our whole being is vibrating at its optimal level.

There are a variety of breathing techniques that are known to reduce stress, aid in digestion, improve sleep, and calm you down.

If you would are interested to learn these techniques, see the details of my Pranayama and Meditation workshop below.

Introduction to Pranayama and Meditation, April 28, 10:30am-12:30pm at Raw Mojo.

In this two hour workshop we will explore simple yet powerful breathing techniques that you can bring into your daily life.

We will use breath to activate our prana, our vitality, balance and calm our mind and body and finish with a simple meditation practice.

You will leave with a variety of techniques that you can practice at home. There will be some gentle movement and stretching to ensure you remain supple and comfortable during the session.

There are limited spaces in our intimate studio so book in early to save a spot.

Totally suitable for beginners.

Bookings here

Hari om tat sat. Namaste. Blessings.

Christina at Raw Mojo

ॐ

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“Weak gut, foggy mind.” How the Solar Plexus Chakra activates our gut intelligence.

The solar plexus chakra is known as Manipura in Sanskrit, which means lustrous gem. This truly is the shining jewel of your vital life force energy.

Manipura regulates our pranic – or life force – energy throughout our body, controlling our energy balance, vitality and strength. It governs our digestive fires and heat regulation in the body.

The solar plexus chakra is the seat of our personal power and will. Energetically, it is the fire that fuels our metabolism, and when activated it increases our energy, drive, and sense of purpose.

And really, who couldn’t use some of that?

The seed mantra for Solar Plexus Chakra is RAM. Its element is Fire. Manipura is considered the centre of dynamism, energy, willpower, and achievement (iccha shakti), which radiates prana throughout the entire body. It is also associated with the sense of sight and the action of movement. 

Through meditating on Manipura, we can turn on this inner power and release this optimal flow of prana.

Scientists have begun to call the solar plexus and gut area the ‘second brain’ of the body. Serotonin, the neurotransmitter that is linked to depression, is largely found in the intestinal tract.

As my teacher Anandji says “Weak gut, foggy mind.” Our metabolism, digestion, growth, and healing all take place in the network of nerve plexus below the waist.

This ‘second brain’ is the place change and transformation is created.

In the ancient yogic texts, it states that “all yoga starts in the Navel Point”. The navel is an important centre of energy transformation in the body.

A strong navel brings many blessings including better circulation throughout the body, an overall feeling of well-being, more courage, and a deeper ability to meditate and transform on energetic levels.

A weak navel reflects a fatigued body, anxious mind, and restless spirit.

In Sattva Yoga we awaken the intelligence of your navel point through various simple yet sophisticated yogic techniques.

Navel activating kriyas and breath work have traditionally been used as a way to stoke the digestive fire, clean unnecessary fat from the belly, improve organ functioning, and balance the solar plexus chakra, manipura.

Ultimately this practice can bring you lots of powerful energy which can be used for very real transformation.

Let’s begin with a breathing exercise or pranayama called the Breath of Fire. This exercise will really tune you into your inner power source and get your solar plexus chakra pumping.

Place your hands on your belly. As you breathe in through your nose, your lungs fill with air and your belly pushes out.

Feel your belly pushing into your hands. As you exhale through your nose, empty your lungs and flatten your belly. At the end of your exhalation, gently pull your navel towards your spine.

Then, breathe in gently through your nose, feeling your belly expand. Exhale through your nose as you press your navel towards your spine, gently using your abdominal muscles. 

Begin to do this quickly, almost like a dog panting, only through your nose. Feel your belly bounce. Do this rapid breath about 30 times, making sure that you breathe in and out of your nose each time. If you feel comfortable with this breathing, you can repeat the 30 breaths up to 4 times. 

Fire breathing is a powerful way of cleansing and energising your solar plexus and your whole energetic field. 

Now let’s centre ourselves for the mantra meditation. Play the video.

Begin by grounding yourself, either sitting on the floor or on a chair and feel your spine or your feet rooted to the earth.

Feel the crown of your head connected to the energy of the divine or the source.

Imagine the line of energy that extends from your crown to your root chakra, and then bring your awareness to a point on this line around your belly and diaphragm.

Now repeat the mantra RAM as you keep your attention on your solar plexus chakra. Manipura.

(Note: this video goes for about an hour so you may want to set a timer for a shorter period of time, say 5-10 minutes)

When you have finished. Again draw your awareness back to your root chakra and your connection to the earth.

Sit quietly for a moment before going about your day. Be aware of your energy, power and inner fire throughout the day.

Let your entire day become a chakra meditation.

Hari om tat sat. Namaste. Blessings.

ॐ

Try Sattva Yoga – Solar Plexus Chakra Flow on Friday 22 March