Mudras: yoga in your hands PDF
Preview Mudras: yoga in your hands
H I M U D R A S R The Calming Power and Positive Effects of S C HAN D YOGA H I Y O G A I N Y O U R H A N D S M udras—also playfully called “finger power A simple technique to achieve lasting health, points”—are yoga positions for your hands and fingers. They can be practiced while sitting, lying down, M happiness, and inner peace standing, or walking, at any time and place. GERTRUD HIRSCHI U Schooled in the traditional knowledge of this Eastern art of healing, well-known Swiss yoga teacher Gertrud Hirschi shows how these easy D techniques can recharge personal energy reserves and improve quality of life. These mysterious healing gestures can calm the stress, R aggravations, and frustrations of everyday life. Readers will learn how to: • Apply these simple exercises to prevent illness and support the A healing of a great variety of physical and emotional problems. • Use mudras to promote spiritual development. S • Additionally intensify the effect with breathing exercises, affirmations, visualizations, herbs, nutrition, music, and colors. Also included are several full-body mudras and exercises to enhance any meditation and yoga practice. www.redwheelweiser.com ISBN: 978-1-57863-139-1 U.S. $16.95 M U D R A S M U D R A S Y O G A I N Y O U R H A N D S A simple technique to achieve lasting health, happiness, and inner peace GERTRUD HIRSCHI This edition published in 2016 by Weiser Books, an imprint of Red Wheel/Weiser, llc With offices at: 65 Parker Street, Suite 7 Newburyport, MA 01950 www.redwheelweiser.com Copyright © 2000 by Gertrud Hirschi All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, re- cording, or by any information storage and retrieval system, without permission in writing from Red Wheel/Weiser, llc. Reviewers may quote brief passages. Previous- ly published in 1998 in German as Mudras: Yoga mit dem kleinen Finger by Herman Bauer Verlag, Freiburg im Brelau, Germany. ISBN: 978-1-57863-139-1 Library of Congress Cataloging-in-Publication Data Hirschi, Gertrud. [Mudras. English] Mudras : yoga in your hands / Gertrud Hirschi. p. cm. Includes bibliographical references and index. isbn 1-57863-139-4 (pbk : alk. paper) 1. Yoga, Hatha. I. Title. RA781.7.H57713 2000 613.7’046—dc21 99-087141 Translated by Christine M. Grimm Cover design by Jim Warner Cover photograph Shutterstock © nito Text design by Kathryn Sky-peck Illustrations by Ito Joyoatmojo Printed in the United States of America BP 10 9 8 7 6 5 4 3 2 1 Mudras_Front Matter.indd 2 11/23/15 8:41 AM CONTENTS j Specific Mudras . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .ix Acknowledgments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .xi Dear Reader . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .xiii Part One EXPLORING THE MUDRA CONCEPT What Are Mudras? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 Origin of Mudras . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 Breathing, Visualization, and Affirmations to Enhance the Mudras . . . . .13 Mudras and Music . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 Mudras and Color . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 Using Mudras to Heal Physical Complaints . . . . . . . . . . . . . . . . . . . . . . . .20 Mudras and Healing Emotional Problems . . . . . . . . . . . . . . . . . . . . . . . . .22 Mudras and Other Hand Therapies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 My Personal Experiences . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40 Mudras and Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43 Mudras for Recharging Energy Reserves . . . . . . . . . . . . . . . . . . . . .43 Mudras for Coming to Terms with the Past . . . . . . . . . . . . . . . . . . .44 Mudras for Improving Relationships . . . . . . . . . . . . . . . . . . . . . . . . .44 vi C O N T E N T S Mudras for Solving Everyday Problems . . . . . . . . . . . . . . . . . . . . . .45 Mudras for Building Character . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46 Mudras for Planning the Future . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47 Mudras for Connecting with the Divine . . . . . . . . . . . . . . . . . . . . . .47 Meditations for Each Finger . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .49 Meditation 1: Thumb Energy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50 Meditation 2: Index Finger Energy . . . . . . . . . . . . . . . . . . . . . . . . . .51 Meditation 3: Middle Finger Energy . . . . . . . . . . . . . . . . . . . . . . . . .52 Meditation 4: Ring Finger Energy . . . . . . . . . . . . . . . . . . . . . . . . . . .54 Meditation 5: Little Finger Energy . . . . . . . . . . . . . . . . . . . . . . . . . . .55 Part Two THE MUDRAS Mudras for the Body, Mind, and Soul . . . . . . . . . . . . . . . . . . . . . . . . . . . . .58 Spiritual Mudras . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .143 The Mudras of Hatha Yoga . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .166 Part Three PRACTICAL APPLICATIONS Mudra Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .176 How to Create Your Own Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .190 What a Mudra Cannot Do . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .191 C O N T E N T S vii Appendices A: Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .194 B: There is an Herb for Every Malady . . . . . . . . . . . . . . . . . . . . . . . . . . .198 C: Chinese Five Element Theory . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .200 D: Some Words About the Chakras . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .204 A Closing Word . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .207 Bibliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .211 Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .215 About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .224 SPECIFIC MUDRAS j Abhaya Mudra, 152 Dynamic Mudra, 138 Agochari Mudra, 168 Ganesha Mudras, 60 Akashi Mudra, 169 Garuda Mudra, 102 Apan Mudra, 74 Hakini Mudra, 112 Apan Vayu Mudra, 90 Jnana Mudra and Chin Mudra, 139, Ardha Cakrasana, 186 167 Asthma Mudra, 68 Joint Mudra, 132 Atmanjali Mudra, 144 Kaki Mudra, 170 Back Mudra, 92 Kalesvara Mudra, 134 Bhramara Mudra, 118 Kartari Mudra, 189 Bhuchari Mudra, 167 Ksepana Mudra, 98 Bhudi Mudra, 88 Kubera Mudra, 94 Bhujangani Mudra, 169 Kundalini Mudra, 96 Bhumisparsha Mudra, 156 Limber-Up and Warm-Up Bronchial Mudra, 66 Exercises, 177 Detoxification Mudra, 122 Linga Mudra, 72 Dharmachakra Mudra, 158 Lotus Mudra, 150 Dhyani Mudra, 146 Maha Bandha, 172
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