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    Pranayama Postures and Mudras PDF

    Uploaded by

    Rahul Mishra
    The document describes different postures and mudras for pranayama practice. It provides guidelines for proper spinal alignment in seated postures and illustrates several common seated poses including sukhasana, ardha padmasana, padmasana, and swastikasana. The document also defines mudras as hand gestures that affect energy flow and describes the jnana, chin, and pranav mudras, explaining their placements and purposes.

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    Pranayama Postures and Mudras PDF

    Uploaded by

    Rahul Mishra
    139 views3 pages
    The document describes different postures and mudras for pranayama practice. It provides guidelines for proper spinal alignment in seated postures and illustrates several common seated poses including sukhasana, ardha padmasana, padmasana, and swastikasana. The document also defines mudras as hand gestures that affect energy flow and describes the jnana, chin, and pranav mudras, explaining their placements and purposes.

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    Pranayama-Postures-and-Mudras.pdf

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    The document describes different postures and mudras for pranayama practice. It provides guidelines for proper spinal alignment in seated postures and illustrates several common seated poses including sukhasana, ardha padmasana, padmasana, and swastikasana. The document also defines mudras as hand gestures that affect energy flow and describes the jnana, chin, and pranav mudras, explaining their placements and purposes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    139 views3 pages

    Pranayama Postures and Mudras PDF

    Uploaded by

    Rahul Mishra
    The document describes different postures and mudras for pranayama practice. It provides guidelines for proper spinal alignment in seated postures and illustrates several common seated poses including sukhasana, ardha padmasana, padmasana, and swastikasana. The document also defines mudras as hand gestures that affect energy flow and describes the jnana, chin, and pranav mudras, explaining their placements and purposes.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    PRANAYAMA POSTURES AND MUDRAS

    GENERAL POSTURE NOTES:

     Always have your spine straight, no matter how you choose to sit
     Imagine a thread pulling you up from your sitting bones through the crown of your head
     Do not stick your chest out or arch your lower back
     Make sure your head is evenly stacked over your shoulder, not jutting forward or tilting back
     Roll your shoulders back and down. No slumping or rounding allowed!
     If you have tight hips
     The goal is to sit in a position that is comfortable enough for you to hold for a long time, so that you can focus
    solely on your breath for the duration of your practice

    Lower Back Too Arched Shoulders Rounded

    YES!! :D

    Head evenly stacked on top of spine

    Shoulder blades down and back

    Straight spine

    Sitting bones grounded into the floor


    PRANAYAMA POSTURES AND MUDRAS
    PRANAYAMA POSTURES:

    Sukhasana (Easy Pose) Ardha Padmasana (Half Lotus Pose)


     Cross legged position  Bring on foot under the opposite thigh
     Feet under opposite thighs  Bring the other foot on top of the first thigh

    Padmasana (Lotus Pose) Swastikasana (Auspicious Pose)


     Bring one foot on top of the opposite thigh  Bring one foot to the inside of the opposite thigh
     Cross the other foot over the first leg and place it  Bring the other foot over to the inside of the first
    on top of the thigh thigh
    PRANAYAMA POSTURES AND MUDRAS
    MUDRAS:

     The Sanskrit word mudra means “gesture” or “attitude”


     Each mudra affects the flow of energy through the body in a unique way

    Jnana Mudra (gesture of knowledge)

     Curl your index finger and bring it to touch the inside of your
    thumb
     Slightly straighten the other three fingers and slightly
    separate them
     Rest your hands on your knees palms facing down
     This is a grounding mudra

    Chin Mudra (gesture of consciousness)

     Curl your index finger and bring it to touch the inside of your
    thumb
     Slightly straighten the other three fingers and slightly
    separate them
     Rest your hands on your knees palms facing up
     This is an energizing mudra

    Pranav Mudra (Nasagra Mudra – nosetip position)

     Bring your right index and middle fingers together and place them on your eyebrow
    center
     Your thumb should be above your right nostril and your ring finger and pinky together
    above your left nostril
     This is used in pranayama techniques in which a nostril must be closed

    Left Nostril Closed

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