Yoga Mudras and Bandhas | 10h YACEP

Explore ujjayi pranayama, nasal breathing with an even inhale and exhale. Balance sympathetic and parasympathetic systems while supporting digestion, circulation, and immunity.

Explore hasta mudras—the hand gestures that balance energy and guide prana—alongside other mudra groups, and learn forms from Vishnu mudra, Nana/chin mudra, prana mudra, and Anjali mudra.

Start in a comfortable seated posture and practice deep, slow breathing with mrigaya mudra, alternating inhalations and exhalations through the nostrils to complete Nadi Shodhana.

Practice prana mudra seated calmly, join thumb, ring, and little finger while observing the natural breath, sensing breath touch and prana flow that energizes the body.

Practice apana mudra by joining the thumb, middle, and ring fingertips in panna mudra, then observe the breath and release impurities for a calm mind.

Practice Vayu mudra with a straight back and relaxed hands, guiding the index finger to the thumb and breathing naturally to calm the mind and ease anxiety.

Practice shunya mudra to balance the mind through breath awareness and hand sensations, with fingers positioned as described, eyes closed, and a calm, attentive focus throughout.

Practice Surya mudra seated with a straight back. Press the ring finger to the thumb and observe the natural breath at the nostrils, feeling warmth, hand sensations, and calm focus.

Practice Varun mudra by joining pinky and thumb, aligning with water balance, maintaining breath awareness at the nostrils, and observing hand sensations to foster a calm mind and stress reduction.

Begin Akash Mudra practice seated with a straight spine, observe the natural breath and subtle hand sensations to cultivate mental clarity, inner spaciousness, creativity, and clear communication.

Practice Anjali mudra with Omkar chanting 21 times, coordinating long inhalations and extended exhalations while focusing on the sound and body vibrations, then release and observe state of mind.

Practice linga mudra to generate heat, vitality, and masculine energy through breath awareness. Observe the breath and subtle hand sensations to calm the mind, boost concentration, and support immune function.

Begin seated with a straight back, form hakini mudra, observe the natural breath, and keep an internal drishti at the center of eyebrows to enhance cognitive function, memory, and relaxation.

Place your hands in dhyana mudra, left hand underneath, palms up, to cultivate concentration, tranquility, and inner peace, then observe the natural breath at the nostrils with a calm mind.

Introduce mana mudras, including Shambhavi mudra and Nasik drishti, to activate Agnya chakra, calm the mind, and enhance concentration through targeted gaze practices and pranayama.

Engage in Shambhavi mudra by guiding your gaze to the eyebrow center, inhaling and performing kumbhaka. Exhale, release the mudra, and maintain internal drishti.

Practice kechari mudra with tongue lock, upper palate contact, chin mudra, and ujjayi pranayama to deepen and lengthen each breath while maintaining breath awareness.

Practice Akashi mudra with Kechari mudra and Shambhavi mudra, paired with kumbhaka breath retention and eyebrow-center gaze, repeated in sequence, then relaxation and return to natural breath.

Explore Kaya mudras, a key group of yogic postures and gestures, including Viparita Karani, Pacini mudra, Sirsasana, Prana mudra, and Yoga mudra, to balance systems and activate chakras.

Viparita karani mudra lying with legs raised, back supported, neck relaxed; use deep ujjayi breathing while moving awareness from Manipura to Vishuddhi on inhale, returning on exhale.

Practice pasini mudra by lying on your back, raising legs and hips, wrapping arms around the legs, and breathing deeply while holding without straining, then release into counter posture.

Begin in Padmasana, place arms behind the back, and perform kumbhaka with slow inhalations and exhalations through repeated forward folds and rises; finish with Bhujangasana (cobra pose) counterpose.

Tadagi mudra practice guides a posture with legs extended and big toes grasped, using deep ujjayi breathing to expand the abdomen across three rounds of ten breaths, then release.

Practice mahamudra through a sequence of kneeling and seated postures, integrating kechari mudra, shambhavi mudra, mula bandha and kumbhaka, with mindful breath and release.

Engage in maha mudra practice seated, coordinating breath with mula bandha, uddiyana bandha, and jalandhara bandha. Complete the three mudras, rise, and release, returning breath to its natural rhythm.

Practice Maha Vedha Mudra seated in Padmasana, coordinating deep inhalations, kumbhaka, and three hip lifts and lowers, then return breath to its natural rhythm and sit in silence.

Explore bandhas as energy locks within mudras, learning jalandhara, mula, uddiyana, and maha bandha to control prana, regulate breath, and awaken subtle energy.

Engage Jalandhara Bandha in Padmasana, Siddhasana, and Siddha Yoga asana seated postures with a straight head and spine, eyes closed, breathing naturally, and ten rounds with kumbhaka and shoulder lock.

Practice mula bandha in Siddha or Siddha yoni asana with ten pelvic floor contractions, then deepen with deep ujjayi breath and jalandhara bandha, release, and observe the mind.

Practice Uddiyana Bandha lying on your back with hands on the abdomen, coordinating deep ujjayi breathing, expanding the abdomen, drawing the navel inward, and lifting the abdomen upward.

Practice uddiyana bandha stage two on the feet with bent knees and forward fold. Draw the navel inward, hold kumbhaka, and repeat ten rounds.

Learn the Maha Bandha practice in a seated posture, with Siddhasana or Padmasana, engaging Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha through deep Ujjayi breathing, kumbhaka, and mindful release.

Adhara mudras introduction explains redirecting prana from lower centers to the brain via perineal mudras, including Ashwini and Sahaja, contracting the anus or urethra to conserve energy and support meditation.

Practice Ashwini mudra by contracting and relaxing the anal sphincter in 10–20 smooth, rhythmic contractions, then inhale, hold antar kumbhaka, and exhale to release with deep ujjayi breathing.

Practice vajroli mudra in a comfortable seated pose with a straight spine, breathing deeply, contracting the urethra and pelvic floor for ten rounds, then release and rest.

Engage in a guided sequence of mudras, bandhas, and deep ujjayi breathing from sirsasana to viparita karani and Shambhavi mudra.

Begin with headstand and deep ujjayi breathing, move through viparita karani and pacini mudra, then continue with three bandhas, bhramari and prana mudras with mindful breath.

Explore how hand and head mudras, like Shanmukhi and Kechari, influence mind-body health through prana, autonomic regulation, and neurophysiology, linking traditional yoga with modern physiology.