9/22/2021 Yogic Practices: Asan Mudra/Postural Mudra, Method, Benefits- FlexiPrep FlexiPrep Yogic Practices: Asan Mudra/Postural Mudra, Method, Benefits (For CBSE, ICSE, IAS, NET, NRA 2022) Doorsteptutor material for CBSE/Class-12 is prepared by world's top subject experts: get questions, notes, tests, video lectures and more- for all subjects of CBSE/Class-12. Asan Mudra Mudras which are performed as postures are called Asan mudra. Maha Mudra Method Sitting on the floor with legs stretched in front. The left leg should be folded, and perineum should be pressed with the left heel. Throughout the practice the right leg remains stretched in front. The big toe of the right leg should be hold with the hands bending forward. While bending forward exhalation should be there. The head should be raised upwards letting both the eyes sights to be on the center of the eyebrows. Inhalation should be slow and deep. Moola Bandha should be performed by holding the breath inside. The throat should be contracted so that air doesn՚t escape from the lungs. With breath inside (Antar Kumbhaka) position should be maintained. One can practice from 3 rounds to 12 rounds. Exhale slowly to release the pose bringing the head to the normal position. Stretch out the legs Relax the body Breathing normally Same method should be followed with the other leg. The attention is at the center of the eye-brows during the practice. Benefits This mudra improves digestion and cures the disorders related to the stomach. The effect of toxins in the body can be neutralized. 1 of 4 9/22/2021 Yogic Practices: Asan Mudra/Postural Mudra, Method, Benefits- FlexiPrep Spine becomes straight enabling the Pranic energy to go between Mooladhara and the Vishuddhi chakra. Precautions This practice should be avoided during pregnancy, high blood pressure, eye disorders and heart disease. Should be avoided in recent surgery. Vinapreeta Karani Mudra Method Starting with the supine position, lying on the back in a relaxed manner. The hands should be allowed to rest on the floor next to the body breathing normally. The legs should be slowly raised to 90 degrees to the floor. The hands should be placed under the lower back at the waist level. The hands and elbows should be used for support to raise the body further. Breathing should be inside while raising the body to the vertical position. Using the support of the hands the body should be raised up further. The body weight rests on the shoulders. Hands and elbows remain to support and balance the body. The legs are 90 degrees to the floor in the final pose and the trunk is about 45 degrees to the floor. Breathing should be normal while maintaining the steady raised position. Counter asanas like Matyasana, Ushtrasana or Supta Vajrasana is performed after performing Vipareeta Karani mudra. Benefits The thyroid gland gets stimulated. The functions of other endocrine glands are balanced. This pose further helps in piles, hydrocele and hernia. The function of the digestive system is enhanced. Precautions This practice should be avoided in menstruation, pregnancy, high blood pressure, heart diseases, eye disorders and constipation. A person should immediately come back into the sitting position if he/she is feeling tingling sensation in feet or legs. 2 of 4 9/22/2021 Yogic Practices: Asan Mudra/Postural Mudra, Method, Benefits- FlexiPrep Ashwini Mudra This is the practice of frequent contractions and relaxations of anal muscles. Method Sitting in Padmasana, Siddhasana, Vajrasana or Sukhasana for Ashwini mudra. Relaxing for a minute, breathing freely and deeply once somebody gets into the posture. Inhaling fully, holding the breath and contracting the anal muscles with a 1 - 2 seconds interval. The chin should be pressed against the bottom of the neck. The palate should be touched with the tip of the tongue. Benefits There is a stimulation of the abdomen and pelvic area including reproductive and digestive organs. This practice helps in getting rid of constipation, deals with the diseases of the rectum and hemorrhoids thereby improving sexual health. Precaution This practice shouldn՚t be done during pregnancy. During surgeries related to anus this practice shouldn՚t be done. Mukh Mudra Mudras performed with face are called Mukh mudra. Shambhavi, kaki comes under this mudra. Shambhavi Mudra (The Eyebrow Centre) One of the most important mudras for meditation. Gazing at the eyebrow center. Sitting in any meditative pose with gym mudra. Method Sitting in any meditative asana like Padmasana, Siddhasana, Sukhasana or Swastikasana. With Gyan or Chin mudra palms should be kept on the knees. Both the eyes should be rolled upwards trying to see at the eyebrow center. A kind of V- shaped line is formed at the center. Breathing should be normal during the practice. Benefits 3 of 4 9/22/2021 Yogic Practices: Asan Mudra/Postural Mudra, Method, Benefits- FlexiPrep The highest state of consciousness can be reached. The mind is stabilized, and the concentration is increased. Precaution If there is glaucoma or any eye related problems this mudra shouldn՚t be performed. Developed by: Mindsprite Solutions 4 of 4.