Bandhas & Mudras

Dr. Vincent Earth Kottayil

M.Sc, Ph.D (Yoga)
 bandhas
To control the nerve centres of the human
body.
Safety measure to practice Kumbaka
Pranayama.
Bandha – ‘Hold’, ‘tighten’ or ‘lock’.
 Jalandhara bandhas
Bend the neck forward and gently press the
chin against the throat pit.
Hold the breath.
Remain in this position.
 awareness
Physical – on the throat pit.
Spiritual – on vishuddhi chakra
 Benefits
It gives lightness and relaxation to the body.
Improve the power of concentration.
Remedy for fear and anxiety.
Stimulate the thyroid glands.
 Limitation
Those who recently have undergone throat
surgeries should avoid the practice.
 Moola bandhas
Hold the breath and bring the awareness to the anus.
Gently draw the anal muscles inside.
Hold the position for few seconds.
Slowly release the lock.
 awareness

Fixed at the place of perineal contraction.

 Benefits
Piles and fistula can be effectively managed.
Increase the sexual energy.
Strengthen the pelvic muscles.
 Limitation
People who have undergone surgeries for
piles should not practice it.
 Uddiyana bandhas
Keep the legs apart at distance of one feet.
Keep the hands on thighs above the knees.
Exhale completely and suck the muscles on
the stomach in.
Concentration of the muscles of the stomach
inwards.
Hold the position for few seconds.
awareness
On the abdomen.
 Benefits
Nourishing the health of all the internal organs
of digestion and excretion.
Increase the flow of blood in the stomach
region.
Stimulates glands in the pancreas.
 Limitation
Suffering from stomach or intestinal ulcer,
high blood pressure, heart disease,
glaucoma etc.
It should also be avoided by pregnant
women.
Mudra
 Area of mudra
Classical Dance
Express the ideas and emotions through the
movements of the body.
Ex. Katha Kali Dance, Bharatnatyam
In rituals
It is used in the rituals and yagyams.

Yogic Mudra
Mudras are special signs that connect the mind
and the body.
Hatha Yoga Pradipika – 10
Genranda Samhitha – 32
 Yogic mudras
Mudras are the psychic state of higher awareness.
To activate the pranic flow in the body.
To improve the power of concentration.
 Five Group of Yoga mudras
Hasta Mudra – Meditative Mudra
Ex: Chin Mudra
Bhairavi Mudra
Bhairava Mudra
Dhyana Mudra
Ekanguli Mudra
Namo Mudra
 Benefits
Make meditation asanas more powerful.

Improve the concentration.

Energize the body, mind and spirit.

Mind becomes peaceful.

 Chin Mudra
The tip of the index finger and thumb in contact.
Keep the other three finger of the palms open.
 Bhairvi Mudra
Place the left palm on the right palm.

Both palms facing upwards.

Keep the hand free and relaxed.

Place the hand on the lap.

 Bhairva Mudra
Place the right palm on the left palm.

Both palm facing upwards.

Keep the hand free and relaxed.

Place the hand on the top.

 Dhyana Mudra
Interlock the fingers.
Place the right thumb over the left thumb.
Place the hands on the laps freely.
 Ekanguli Mudra
Stretch your index finger.
Join your thumb with tip of other three fingers.
 Namo Mudra
Interlock your fingers.
Stretch your index finger.
 Mana Mudra – Head Mudras

Utilize the eyes, ears, nose, tongue and lips.

 Shambhavi Mudra

 Shanmukhi Mudra

 Kaki Mudra
 Shambhavi Mudra
Open the eyes and look ahead at a fixed point –
(At the eyebrow center)
Benefits:
Strengthens the eye muscles.
It calms the mind.
Removing emotional stress and anger.
It develops concentration.

Limitations:
People suffering from glaucoma, diabetic retinopathy
should not practice.
 Shanmukhi drishti
Close the ears with thumbs.
Place the index finger on the upper lip.
Small finger on the lower lip.
Maintain normal breathing.
Benefits:
 Led the mind to a peaceful.
 It controls the emotions.
 Good for people suffering from tension and headache.
 Withdrawal from the sense.

Limitation:
People who suffer from fear, anxiety and depression
should not practice it.
 KaKi Mudra (the crow’s beaK)
Purse the lips forming a beak through which air may be
inhaled.
The tongue should be relaxed.
Breathe in slowly and deeply through the pursed lips.
Close the lips and exhale slowly through the nose.
Awareness
The flow and sound of the breath.

Benefits:
Reduce the mental tensions, high blood pressure.
Relax the facial muscles.

Limitation:
People suffering from low blood pressure, asthma, cold
should avoid.
 Adhara Mudra-perineal mudras

Mudras concerned with sublimating sexual

energy.
 Ashwini Mudra

 Vajroli Mudra(for men)/ Sahajoli Mudra(for women)

 Vajroli Mudra
Sit in any comfortable meditation posture.

Take the awareness to the urethra.

The testes in men and the labia in women should move

slightly upward and feel the contraction.

Hold the contraction for as long as comfortable.

Exhale, while releasing the contraction and relax.

 Benefits
 Vajroli balances testosterone levels and the sperm
count.
It controls over premature ejaculation, improve sexual
power.
It strengthens the vaginal muscles.
It also helps overcome psycho-sexual conflicts and
unwanted sexual thoughts.
 Ashwini Mudra- (horse gesture)
Sit in any comfortable meditation asana.

Bring the awareness to the anus.

Contract the sphincter muscles of the anus for a few

seconds and relax.

Contraction and relaxation should be performed

smoothly and rhythmically.
Benefits
 Strengthens the anal muscles.
 Performed with inverted asanas.
Ex. Sarvangasana
 It also increases sexual energy.

Limitations
People who are suffering from anal fistula should avoid
this practice.
Thank You