MUDRA

Mudra (Sanskrit: मुद्रा) literally means “seal”, “brand” or “gesture”, it is a symbolic gesture used in Tantric rituals of both Hindu and Buddhist tradition. The mudras can be performed with the whole body but most are performed with the hands. Mudras are part of a system that uses the body to express and emphasize the intentions of the mind. Are often used in yoga practice in association with breathing (pranayama), in meditation and for healing purposes.  Stimulate different parts of the body and affect the flow of prana, the vital energy. It is also said that the mudras are the language of the Devas.

We can note how in Hindu, Jain, and Buddhist iconography every god or goddess adopt a particular mudra, which along with the weapons or objects held by the deity, symbolize a particular energy or quality.

In Tantric rituals 108 mudras are used.

In the ancient text on yoga Gheranda Samhita 25 mudras are mentioned:

महामुद्रा नभोमुद्रा उद्दीयनं जलन्धरम् ।
मूलबन्धो महाबन्धो महावेधश्च खेचरी ॥ १ ॥
विपरीतकरी योनिर्वज्रोली शक्तिचालनी ।
तादागी मण्डुकीमुद्रा शाम्भवी पञ्चधारणा ॥ २ ॥
अश्विनी पाशनी काकी मातङ्गी च भुजंगिनी ।
पञ्चविंशतिमुद्राश्च सिद्धिदा इह् योगिनम् ॥ ३ ॥
mahāmudrā nabhomudrā uddīyānaṃ jalandharam |
mulabandho mahābandho mahāvedhaśca khecarī || 1 ||
viparītakarī yonirvajrolī śakticālanī |
tādāgī maṇḍukīmudrā śāmbhavī pañcadhāraṇā || 2 ||
aśvinī pāśanī kākī mātaṅgī ca bhujaṃginī |
pañcaviṃśatimudrāśca siddhidā ih yoginam || 3 ||
Mahamudra, Nabhomudra, Uddiyanamudra, Jalandharamudra
Muhlabandhamudra, Mahabandhamudra, Mahavedhamudra, and Khecharimudra
Viparitakaranimudra, Yonimudra, Vajrolimudra, Shaktichalani,
Tadagimudra, Mandukimudra, Shambhavimudra, the five Dharana,
Ashvinimudra, Pashinimudra, Kakimudra, Matangimudra and Bhujanginimudra:
these 25 mudras grant to yogis success in this world.

Other text where mudras are mentioned: Hatha Yoga Pradipika – Shiva Samhita

Here are listed the most popular and well-known mudras:

MudraMeaningIllustrationDescriptionSymbology
Chin MudraGesture of ConscienceJoin the tip of the thumb and the forefinger as to form a circle, the other fingers are joined and extended outwards, with the middle finger near the unfolded part of the forefinger. To be executed with both hands, palms facing upward.It represents the Union between man and the divine.
Jñana(Gyana) MudraGesture of KnowledgeLike Chin Mudra but with the palms facing downward.It represents the Union between man and the divine.
Abhaya MudraGesture of FearlessnessThe right hand raised to shoulder height, the arm bent and the palm facing outward with the fingers together in a vertical position.It represents security, benevolence, peace and victory over fear. Abhaya Mudra is the gesture of peace world-wide common to many cultures.
Adi MudraFirst GestureWith your palms facing down, place your thumb inside the palm of the hand touching the base of the little finger. Close the four fingers on the thumb to create a fist.  The respiration must be long and deep.Adi means first and Adi Mudra is the first position adopted by the newborn.
Dhyana MudraGesture of MeditationTo be executed while sitting in a comfortable position (in the yoga in Sukhāsana or in Siddhāsana) with both hands resting on the legs, the right hand over the left. The palms are facing upwards and fingers remain extended.This mudra is one of the most well-known, is present in many of Hindu, Buddhist and Jain iconography.
It represents the illumination above the illusion.
Apana Mudra








Gesture of the vital air Apana (also called Mudra of Digestion)Join the tip of the thumb with the tip of the middle and ring fingers, while keeping the other fingers straight. To be executed with both hands.Apana, literally means “air that runs”, is one of the five vital airs (prana), is associated with the lower part of the abdomen, moves downwards and outwards and governs all forms of elimination and reproduction. Energizing Mudra.
Mrigi MudraGesture of DeerThe same as in Apana Mudra.
Join the tip of the thumb with the tip of the middle and ring fingers, while keeping the other fingers straight.
Used in Pooja and Sadhana.
Tarpana MudraGesture of OfferingJoin the tip of the thumb with the tip of the ring fingers, while keeping the other fingers straight.Used in Pooja and Sadhana.
Apana Vayu MudraGesture of the HeartJoin the tip of the thumb, ring and middle finger, while the forefinger touches the base of the thumb, keeping the little finger straight. To be executed with both hands, palms facing upward.It is called Mudra of the Heart for its influence upon the heart and blood pressure.
It reduces the gas content in body.
Prana MudraGesture of the Vital AirTo be executed while sitting in a comfortable position (in the yoga in Sukhāsana or in Siddhāsana), focusing on the breath. The tips of the little finger and ring finger touch the tip of the thumb, keeping the other fingers straight. To be executed with both hands, palms facing upward.It symbolizes the life force. Prana is the vital air that flows in our body. There are 5 vital airs: Prana, Apana, Vyana, Udana, Samana.
Ganesh MudraGesture of Ganesh
To be executed while sitting in a comfortable position, focusing on the breath. Hang up your hands to the heart. The left outside, the right in front of the heart.
It symbolizes Ganesh, the elephant-headed God, known as the remover of obstacles.
It stimulates the fourth chakra, Anahata.
Kalesvara MudraGesture of KalesvaraTo be executed while sitting in a comfortable position, focusing on the breath. The tip of the middle and thumbs touching, the other fingers are joined folded inside. Place your thumbs to the heart.It symbolizes Kalesvara, God of Time.
It calms the mind.
Matangi MudraGesture of the Goddess MatangiJoin the hands at stomach height, palms are towards each other with fingers facing upwards. The fingers of the right hand are entwined with those of the left, with the exception of the middle fingers that remain straight and joined.It symbolizes the relationship with Mother Earth.
Yoni MudraYoni GestureJoin hands in front of the stomach with palms facing your tummy, thumbs joined up and forefingers joined down to form a triangle.Yoni, meaning vagina, uterus, symbolizes the origin of life, the feminine energy, the creative power, Shakti.  This mudra insulates the practitioner from the outside world as a fetus in the womb of the mother.
Yoni MudraYoni GestureFold the hands, under the right than the left.
Grab with the index fingers the ring fingers.
Then stretch out the middle fingers, the little fingers and thumbs.
Yoni, meaning vagina, uterus, symbolizes the origin of life, the feminine energy, the creative power, Shakti.  This mudra symbolizes the yonis of the three Mothers.
Linga MudraLinga GestureCross fingers of both hands. Keep the left thumb straight surrounded by the right thumb and forefinger.Linga is the symbol of Shiva, represents the universe.
This mudra produces heat in the body.
Kundalini MudraKundalini GestureTo be executed while sitting in a comfortable position (in the yoga in Sukhāsana, Vajrāsana or in Siddhāsana), focusing on the breath.
Form two overlapping fists, extend the left index and grab it with the right fist on it. Cover the tip of the index with your thumb.
Hold the Mudra on Muladhara.
It symbolizes the union of individual soul with the cosmic soul.
Rudra MudraRudra GestureTo be executed while sitting in a comfortable position (in the yoga in Sukhāsana, Vajrāsana or in Siddhāsana), focusing on the breath.
Combine the tip of the thumb, index and ring fingers. Medium and little fingers straight but relaxed. It is performed with both hands, palms facing up.
Symbolizes Rudra, the terrific aspect of Shiva.
Very powerful mudra with different beneficial effects on the body.
Brahma MudraBrahma GestureTo be executed while sitting in a comfortable position (in the yoga in Sukhāsana, Vajrāsana or in Siddhāsana), focusing on the breath.
With the palms facing upwards and located at the level of the navel, place your thumb inside the Palm of the hand touching the base of the little finger. Close the four fingers on the thumb to create a fist. Join the knuckles of the hands like in the picture alongside.
It symbolizes Brahma, the creator aspect of the divine.
Ankusha MudraGesture of the GoadFolded index, medium straight.
It symbolizes Ganesh goad. Also used to encourage the deities to move from the spiritual world to the material. Or even to encourage the soul towards the ultimate goal.
Matsya MudraGesture of the FishRight palm below, left Palm over. Thumbs move as if they were the fins of fish. (this mode is mainly Tantric, other schools put right above)Symbolizes the Fish.
It symbolizes also swimming across the ocean of worldliness without fear.
Dhenu MudraGesture of the CowFold the hands, under the right than the left.
The right index finger touches the left middle.
The left index finger touches the right middle.
The right little finger touches the left ring finger.
The left little finger touches the right ring.
Thumbs inside.
It symbolizes the muzzle of a cow, the one who always nourishes with love.
Kurmāsana MudraGesture of the TurtleUnder the left hand: thumb, index and little finger raised.
The other fingers touch the palm.
Above the right hand: thumb, index and little finger down.
The other fingers touch the palm.
Join the two hands, the right index finger on the left thumb, right little finger on the left index, right thumb on the left palm, right little finger on the left palm.
Bring Mudra to the heart.
It symbolizes a throne shaped like a turtle.
Used in Pooja and Sadhana.
Shankh MudraGesture of the ConchHold the left thumb with the four fingers of the right hand.
The left middle touches the right thumb.
Bring Mudra to the heart.
Do it singing the mantra AUM.
Symbolizes the Ritual Conch.
Used in Pooja and Sadhana.
Relationship between fingers and the 5 elements – Vedik version
(Ayurveda, Dakshinachara – right hand path)
Agni Mudra (also called  Surya Mudra)Gesture of the FireBend the ring finger to the base of the thumb and press with your thumb on the second phalanx, keeping the other fingers straight. To be executed with both hands, palms facing upward.Mantra: RAṂ
It symbolizes the inner fire. Prevents and cures digestive disorders.
Vayu MudraGesture of the AirBend the forefinger at the base of the thumb and press with your thumb on the second phalanx, keeping the other fingers straight. To be executed with both hands, palms facing upward.Mantra: YAṂ
This Mudra helps in balancing the air element within the body.
Akash MudraGesture of the SpaceJoin the tip of the thumb and the middle finger as to form a circle, keeping the other fingers straight. To be executed with both hands, palms facing upward.Mantra: HAṂ
This Mudra helps in balancing the space element and to achieve the energies inside the body.
Prithvi MudraGesture of the EarthJoin the tip of the thumb and the ring finger as to form a circle, keeping the other fingers straight. To be executed with both hands, palms facing upward.Mantra: LAṂ
This Mudra helps in balancing the Earth element within the body.
Jal MudraGesture of the WaterJoin the tip of the thumb and little finger as to form a circle, keeping the other fingers straight. To be executed with both hands, palms facing upward.Mantra: VAṂ
This Mudra helps in balancing the water element within the body.

Other mudras performed with the body:

Bhramari MudraGesture of the BeeSitting comfortably with your back straight and your head not moving, imagine that a bee turns in a circle before you, first in one direction and then another. Fold the neck back and repeat the exercise. It is important to move only the eyes, the head remains stationary. To be performed only once a day. Relaxes and invigorates the eyes.
Surya Chandra Mudra (or Brahma Mudra)Gesture of the Sun and the Moon (or Brahma Gesture)Sitting in the simple position inhale. Exhale and bring the head forward. Inhaling turn right up to the shoulder. Exhale and rotate the head back. While inhaling turn left. Exhale and return to the initial position. Repeat on the contrary. Contraindicated for arthritis extended to all cervical vertebrae. Prevents cervical, eliminates headaches, strengthens the view, relaxing.
Matsya MudraGesture of the FishInflate the cheeks without curling the lips. Perform a dozen times. It purifies the blood, increases blood pressure, tones the facial muscles preventing wrinkles.
Bhujangini MudraGesture of the Serpent (or Cobra)“Drink” the air by opening and expanding a little the mouth, strengthens the abdomen and the digestive tract.
Simha MudraGesture of the LionExhale from the mouth: tongue out, eyes looking at the nose and open hands. Is good for the liver, bile and sight. Eliminates bad breath.
Kaki MudraGesture of the CrawThe Gheranda Samhita describes it thus: Contract the lips, like the beak of a crow, and drink the air slowly and slowly.
Khechari MudraGesture of the movement in Space (Kechari = moving in Space)After performing the cleansing of the tongue, inhaling, place the tongue above the palate to close the nasal cavity. Rhythmically massaging the soft palate. It should then produce a sweet liquid, but if it produces a bitter or metallic taste liquid you must spit.
The Hatha Yoga Pradipika describes the Kechari Mudra thus: 
Kapālakuhare jihvā pravishtā viparītaghā Bhruvorantarghatā drshtirmudrā bhavati khecharī – The Khechari mudra is accomplished by thrusting the tongue into the gullet, by turning it over itself, and keeping the eyesight in the middle of the eyebrows.
Jalandhara BandhaHigh ContractionIn Sanskrit jalan means net, dhara means to hold, then the meaning of jalandhara bandha is the physical lock that controls the network of nadis (energy channels) in the neck.
Inhaling fold the chin close to the chest. With the chin in this position, push the tongue to the palate. Exhaling slowly relax. Repeat several times. It stimulates the higher chakras (Vishuddha, Ajña and Sahasrara). Strengthens the neck and directly stimulates the pituitary, pineal, thyroid, parathyroid, and thymus glands.
Uddiyana BandhaAbdominal Contraction (Uddiyana = rise up, fly up)Inhale deeply and exhale all the air. Holding the breath contract the abdomen inside the rib cage. Hold the position for a while ‘and then slowly relax the abdomen. Repeat several times. Stimulates the chakras medians (Manipura and Anahata). Prevents and treats disorders of the digestive system.
Mula BandhaLow Contraction (Mula = root, Bandha = close – fix)While inhaling contract the sphincter. Exhaling slowly relax it. Repeat several times. Stimulates the first two chakras  (Muladhara  and  Swadhishthana). Prevents and cures hemorrhoids.
Maha BandhaGreat Contraction
Perform in the order Mula Bandha, Uddiyana Bandha and  Jalandhar Bandha releasing them in the same order.

Meditations

Meditation on Chakras

Sit back, relax every muscle in your body.
Visualize the chakras using the image on your monitor, or close your eyes and visualize internally.

Let us now concentrate on the Muladhara Chakra, located at the base of the spine, and imagine a closed flower that slowly opens. The center is yellow and has four red petals.
Now focused on the open flower within us repeat the mantra LAM.
Visualize now the flower slowly closes.

Let us now concentrate on Swadhisthana Chakra, above the genitals, here we imagine a closed flower that slowly opens. The center has the color of the water and has six petals of red vermilion.
Now focused on the open flower within us repeat the mantra VAM.
Visualize now the flower slowly closes.

Let us now concentrate on Manipura chakra, the base of the stomach, here we imagine a closed flower that slowly opens. The center is red and has ten blue petals.
Now focused on the open flower within us repeat the mantra RAM.
Visualize now the flower slowly closes.

Let us now concentrate on Anahata Chakra, the heart, imagine a closed flower that slowly opens. The center is gray smoke and has twelve red petals.
Concentrate on the open flower within us repeat the mantra YAM.
Visualize now the flower slowly closes.


Let us now concentrate on Vishuddha Chakra, throat, again imagine a closed flower that slowly opens. The center of the flower is blue and has sixteen petals blue.
Concentrate on the open flower within us repeat the mantra HAM.
Visualize now the flower slowly closes.

Let us now concentrate on Ajña chakra between the eyebrows, and here we imagine a closed flower that slowly opens. A flower that has only two petals, the center and the petals are white. The more the flower opens and the more becomes shiny. When the flower is fully open will look like a light- flower.
Concentrate on the open flower within us repeat the mantra OM.
Visualize now the flower slowly closes.


Let us now concentrate on the Sahasrara Chakra, on top of the head, imagine a closed flower that slowly opens. is a multi-colored flower that has a thousand petals.
Concentrate on the open flower hear the sound of our breathing.
Visualize now the flower slowly closes.

MEDITATION: Chakras and Elements

Sit comfortably in your usual a meditative pose.
Start from the root chakra, Muladhara and visualize the Earth element.
See it dissolving in the element of the sacral chakra, the Water.
Visualize the water consumed by the fire of the solar plexus chakra, Manipura.
The fire is extinguished in air, the element of the heart chakra, Anahata.
The air becomes ether in the throat chakra, Vishuddha.
The ether is absorbed into the third eye chakra and is transmuted into Light.
Finally, the light dissolves into Universal Mind or Infinite Consciousness of Sahasrara Chakra.

Inner Adoration

Visualize the path of the vital breath within one’s own body, imagining that from the navel of Sadashiva three rays are born, on which we will find the three Goddesses: Parā, who is on Bhairava Sadbhāva; Parāparā standing on Ratishekhara Bhairava; Aparā standing on Navātma Bhairava. The three Goddesses are also associated with the succession of gurus (Parampara).

Breathing exercises and Pranayama

EXERCISE OF BREATH
Inhale and gently press your thumb and forefinger on the eyes, the pressure lasts throughout inspiration. Exhale deeply slowly decrease the pressure. It slows the heart rate, decreases anxiety.

EXERCISE OF BREATH
Focus on dimple of the neck, inhaling, holding the breath to push the chin toward the neck. Exhale and release the pressure. You have the same effects of exercise above. These two exercises are excellent for crisis tachycardia.

BREATHING OF THE BEE (BHRAMARI PRANAYAMA)
Breathe deeply focusing on the throat. Both inhaling and exhaling make a buzz between the nose and throat like that of a bee.


CONTRARY BREATHING (VILOMA PRANAYAMA)
Exhale completely through the nostrils. Inhaling and retain the air for a few seconds. Inhale and hold … ..and so on up to completely fill the lungs. Hold breath as much as possible. Exhale slowly and deeply uttering the sound “ooh”. Repeat several times.

BREATHING OF THE SUN (SURYA PRANAYAMA)

Close the left nostril, using your hand, inhale with the other nostril.

BREATHING OF THE MOON (CHANDRA PRANAYAMA)

Close the right nostril and inhale.

BREATHING OF THE SUN AND THE MOON (SURYA CHANDRA PRANAYAMA)

Close the left nostril, inhale. Close the right nostril, exhale and inhale. Close the left nostril, exhale and inhale … and so on. Repeat for 5 minutes.

DRUM BREATHING (MRIDANGA PRANAYAMA)

Breathe deeply beating the chest with the fingers. Purifies the bronchi and lungs, good for smokers. Stimulates Anahata Chakra.

INTERRUPTED BREATHING (VILOMA PRANAYAMA)

Interrupt breathing as when you cry. Start inhaling with 7 pauses and then exhaling with 7 pauses (but you can also start with 5 or more pauses), then decreased: 6/6 – 5/5 – 4/4 – 3/3 – 2/2, end up with a slow, deep breathing. Repeat several times.

MEDITATION ON LISTENING TO THE OWN BREATH

Simply listen to your own breath. It may adopt abdominal breathing.

COMPLETE YOGIC BREATHING

Perform abdominal, thoracic and clavicular (throat) breathings, bringing your hands on the abdomen, chest and throat.

Abdominal breathing: inhaling inflates the abdomen, exhaling relaxes
Chest breathing: inhaling inflates the chest, exhaling relaxes.
Clavicular breathing: high breathing, of gluttony, as you inhale chest and belly do not swell.

BREATHING OF THE LIGHT OF THE SKULL (KAPALABHATI)

Inhale slowly. Exhale suddenly. Perform for a few minutes. Finished the exercise perform a slow, deep complete yogic breathing.

IRREGULAR BREATHING (VILOMA PRANAYAMA)

Inhale from the mouth uttering the sound hoo. Exhale little air and hold your breath for a second. Continue exhaling always emitting little air and holding the breath for a second. Go on until complete emptying of the lungs. Repeat several times. Decreases the pressure.

BREATHINGS ON CHAKRAS

Starting from Muladhara Chakra, inhale deeply concentrating on the chakra, exhale uttering the mantra of the chakra in question. 5 breaths and then switch to the higher chakras.

BREATHING EXERCISE ON KUNDALINI

Imagine Kundalini as a heat, a fire that goes through all the chakras.
Breathing in goes up, breathing out goes down.

Vipassana

Vipassana is a traditional and ancient Buddhist meditation really interesting, where there’s plenty to do… just to sit quietly, doing nothing and watch the breath. Vipassana meditation aims to develop full awareness of all sensory and mental stimuli, in order to capture their real nature. It is traditionally defined as a meditation of “inner perception” in the sense that simply slowing each activity and by sitting in meditation we create a space in which we can have intuitions about who we are, and where we can get to know us more deeply, more intimately. The body and mind are the field in which it is possible to find out, with a careful vision, the truth.

Contemplation of the body

Breath awareness

Awareness of body positions

Awareness of the actions of the body

Awareness of body parts

Awareness of the elements

Contemplation of feelings

Contemplation of the mind

Contemplation of mental objects

Centering Meditation

Put a candle or a small flame in front of you.

First stage: 15 minutes

Seated in an easy position with eyes closed and lips together. inhale slowly, stop for a moment and then exhaling the sound MMM. Take a longer break before inspiration. The internal vibration that will be created will shake our subtlest energies.

Second stage: 15 minutes

Sit down with narrowed eyes and observe the flame set before. Continue with regular and slow breathing. This will center our energies awakened.

Third stage: 15 minutes

Lie on your back, close your eyes and relax with a slow and regular breathing. Relax every muscle and every part of the body, starting from the feet to get to the head.

Then visualize the breath as a heat source that starts from the center of the root and get to the top of the head. View its warm colors. Gradually see the breath becomes an increasingly hot and bright light. When the light reaches the top of the head visualize this light expanding beyond the body.

Awakening of the heart – give and receive

If we do not love, life has no meaning; When you really love, the ego disappears. When the ego disappears we open our being to the All, the One. For this reason, the path of the heart is a prime way that can lead us directly to higher states of consciousness.

This simple meditation joins the breath to the gestures of giving and receiving so awakening the heart and accepting with simplicity and love what happens.

Inspiring bring your hands to the heart.

Exhaling extend your arms outward.

Active Meditations
 

Many cultures have traditions of meditative movements or sacred dance: from shamanism to Tantra, from Sufi to Gurdjieff, from Qigong to the techniques developed in Buddhism, etc. Through active meditations we become mindful of our experience while acting. The mind can be detached automatically from the incessant flow of thoughts because it is concentrated in the observation of bodily sensations that are perceived at that exact moment. Managing to maintain this awareness, you can even go beyond the observer, reaching the state of non-duality.

Any action can become a meditation.

Osho Active Meditations

Dynamic Meditation

First stage: 10 minutes
Breathe chaotically through the nose, concentrating always on exhalation. The body will take care of the inhalation. Do this as fast and as hard as you can more and more – until you literally become the breathing. Use your entire body to push the air out, as if you were a bellows.

Second stage: 10 minutes
Explode! Express everything that needs to be thrown out. Become totally crazy. Shout, cry, jump, shake, dance, sing, laugh. Hold nothing back; keep the whole body in motion. A little acting often helps to start. Do not allow your mind to interfere with what is happening. Be total, be whole hearted; be careful, aware of what is happening to you.

Third stage: 10 minutes
With raised arms, jump up and down shouting the mantra Hoo! Hoo! Hoo! as deeply as possible, allowing the sound to come from the bottom of the belly. Landing from the jump with the entire sole of the foot and let the sound deeply affects your sexual center. Give all you have; go dead.

Fourth stage: 15 minutes
Stop! Stop wherever you are, at any location you are. Do not move the body for any reason. A cough, a movement – anything will dissipate the energy flow and the effort will be in vain. Remain completely still, being a witness to everything that happens.

Fifth Stage: 15 minutes
Celebrate with dance, expressing your gratitude towards existence. Bring this happiness with you all day.

Kundalini

This meditation, “sister” of the Dynamic, finds its best if done at sunset or late afternoon. Totally immerse yourself in the shaking and dancing during the first two stages helps loosen one’s being hard as rocks, at any point in the flow of energy has been suppressed and blocked. Then that energy can flow, dance and be transformed into joy and bliss.
The last two stages allow all of this energy to slide vertically, to move upwards in the silence. An extremely effective way to be loose and to relax, letting yourself go at the end of the day.

Instructions:

First Stage: 15 minutes

Be loose and let the whole body shake. Look up the energy from the feet upwards. Let go of every single part and become the shaking. The eyes can be open or closed.

Second Stage: 15 minutes

Dance – just as you like, and let the whole body move as it wishes. The eyes can be open or closed.

Third Stage: 15 minutes

Close your eyes and be still, sitting or standing, observe like a witness whatever’s going on inside and outside of you.

Fourth Stage: 15 minutes

Keeping your eyes closed, lie down and be still.

Mandala

This is another powerful technique that creates a circle of energy, resulting in a natural centering. There are four stages of 15 minutes each.

First Stage: 15 minutes

With open eyes run on the spot, starting slowly and gradually, getting faster and faster. Bring your knees up as high as possible. Breathing deeply and evenly will move the energy within. Forget the mind and forget the body. Keep going.

Second Stage: 15 minutes

Sit with your eyes closed and mouth open and loose. Gently rotate your body from the belly, like a reed blowing in the wind. Feel the wind blowing you from side to side, back and forth, around and around. This will bring your awakened energies to the navel center.

Third Stage: 15 minutes

Lie on your back, open your eyes and with the head still, rotate them in a clockwise direction. Sweep them fully around in the sockets as if you are following the second hand of a vast clock, but as fast as possible. It is important that the mouth remains open and the jaw relaxed, with the breath soft and even. This will bring centering energies to the third eye.

Fourth Stage: 15 minutes

Close your eyes and be still.

SADHANA

Sadhana means spiritual path, that is the set of all the practices, rituals and austerities that are performed with regularity and concentration, with the aim of obtaining Moksha (liberation). It is an act of purification and expansion of the mind, which leads to the state of Self-Realization.

In the tantra it is stated that Shiva , in his infinite grace, full of compassion for suffering beings in this dark age, proclaimed   tantric sadhana by means of spiritual emancipation. Tantrism is not a simple theory or philosophy, but above all it prescribes a   systematic sadhana , a regular discipline, according to the practitioner’s temperament, ability and evolutionary degree. A terrific opportunity to experiment with extraordinary techniques for spiritual evolution, introducing yourself to the world of  yantra, mantra and tantra .

Yantra , mantra and tantra symbolically represent the three paths of Hinduism. The yantra  is the path of knowledge (Jñanamarg), themantra  is the path of devotion (Bhaktimarg), theTantra is the path of action (Karmasanyasmarg).

Main types of Sadhana

  • Repetition of the Name
    • Namasmarana / Japa Mala (repetition of formulas or mantras)
    • Bhajan
  • Dialogue
    • Satsang
    • Prayer
  • Abstention / austerity
    • Silence (abstention from speech)
    • Fasting (whole wheat, or limited to certain types of food)
    • Chastity
    • Asceticism (renunciation of worldly life)
  • Study of sacred texts
  • Seva (selfless service)
  • Worship
    • Puja
    • Yajña (ritual sacrifices)
    • Ablutions
  • Contemplation
    • Dhyana (meditation)
    • Contemplation of one or more Murti

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