Preparing now for the practice of Hasta Mudra Pranayama,
Mindfulness Pranayama practice where we explore the effects on the breathing process of four different hand mudras.
So placing the body in a comfortable position,
Anywhere that you are able to rest your hands and arms down comfortably.
So you might be sitting cross-legged and have your arms and hands resting on your knees and your legs.
You might be sitting in a chair,
You might be lying down on your back with your legs up the wall for a relaxation practice.
And first we'll go through the four hand mudras that we'll be using in the practice.
So the first one is Chin Mudra.
Index fingers are curled to the root of the thumb,
Palms are facing up and the other three fingers are extended.
This is Chin Mudra.
Second mudra is Chin Maya Mudra.
So leaving the index finger curled to the root of the thumb,
Close the remaining three fingers over the palm reaching for the meaty part of the thumb.
Again palms are facing up.
Chin Maya Mudra.
Next is Adhi Mudra.
So thumb is on the inside of a soft fist,
Palms are down resting on the knees,
The legs or the floor.
Adhi Mudra.
And finally Brahma Mudra.
So keeping your hands in a soft fist,
So the thumb is on the inside of the soft fist,
Bring the knuckles of the two hands together in front of the body so the little fingers are against the belly.
The knuckles are against each other in complete contact and the palms are facing upwards.
Slowly lower the hands just far enough until the knuckles start to separate and that's where you stop.
Brahma Mudra.
So coming back to Chin Mudra,
Index finger curled to the root of the thumb,
Three fingers extended,
Palms are up,
Hands are resting comfortably.
Closing the eyes or lower the gaze and becoming aware of the natural breath.
Begin following the natural breath as it floats in and out of the body and asking yourself where are my breathing from now.
Chin Mudra encourages the opening of the lower lobes of the lungs.
See if you can feel into that.
If you can't that's okay.
Sensitivity will come with time and practice.
Chin Maya Mudra.
Keeping the index fingers and the thumbs in the same position,
Bringing the three fingers over the palm to reach for the meaty part of the thumb,
Palms remain up.
Where am I breathing from now?
Chin Maya Mudra opens the middle lobes of the lungs.
Adi Mudra.
Thumbs on the inside of a soft fist,
Palms down.
Where am I breathing from now?
Adi Mudra focuses the breath in the upper lobes of the lungs.
Adi Mudra focuses the breath out of the lungs.
And Brahma Mudra.
Thumbs remain on the inside of a soft fist,
Knuckles of the two hands come together,
Palms up,
Little fingers against the belly,
Lowering the hands just far enough until the knuckles start to separate and stopping there.
Where am I breathing from now?
Whole body breathing with Brahma Mudra.
And back to Chin Mudra.
Where am I breathing from now?
Chin Maya Mudra.
Where am I breathing from now?
Watching the breath as it moves.
Adi Mudra.
Where am I breathing from now?
And back to Chin Mudra.
Brahma Mudra.
And back to Chin Maya Mudra.
Releasing the hands into the mudra of your choice.
Releasing the practice.
Becoming aware of any effects from that practice.
You're ready to move.
Begin wriggling fingers and toes.
Might like to have a nice big stretch.
Look in the eyes.
Ariyam tat sat.
The practice of Hasta Mudra Pranayama is now complete.
