63 Highly effective Yoga Mudras Defined with Advantages

Why do the fingers and fingers of yogis tackle a singular type once they sit for meditation or in some asanas and pranayamas? What do these hand gestures denote in yoga?

The hand gestures a yogi makes throughout meditation or some sacred kriyas observe are known as mudras. They’re used to evoke a selected mind-set and have the power to vary one’s temper, perspective, or perspective.

On this information, we are going to discover what are mudras precisely, the several types of mudras in yoga and their that means & advantages. We will even see the science behind mudras working and tricks to do them successfully.

What are mudras in yoga?

A mudra is a gesture or image utilized in yoga. Identical to symbols denote a graphical type of an thought or idea, mudras signify expressions of the delicate physique’s sure state of consciousness.

within the easiest time period, mudras are gestures which promote the move of power within the delicate physique and deepen your yoga expertise. A mudra means ‘seal’ (or energetic seal) because it locks the power inside and doesn’t let it leak out from the physique. This internalization of power improves the mind-body connection that retains us centered and helps heal bodily/psychological well being situations.

Mudra in Sanskrit defines as “Mudam anandam dadati iti mudra” means the particular actions that give us pleasure or bliss known as mudra.

In response to the traditional tantric textual content “Kularnava Tantra”, the phrase ‘mudra‘ is derived from two Sanskrit phrases mudam and drava. mudam means ‘bliss’ or ‘happiness’ and ‘drava‘ means ‘to attract forth’. It implies that mudras have the facility to convey forth the hidden pleasure or happiness that lies inside us.

Once we do a mudra, it channelizes the Prana (life drive) to move in a rhythmic method. The longer we maintain the mudra the higher will get the prana move. And when prana continues to move in a sample contained in the physique, it brings a shift in consciousness. The shifting of consciousness includes evoking and cultivating a relaxing mind-set.

In yoga, mudras are notably used for his or her therapeutic use however in traditions like Hinduism, Buddhism, and Jainism mudras could be seen as a part of classical rituals, people dance, or mantra chanting. It exhibits, {that a} mudra might comprise many elements of artwork and has indescribable that means behind it.

What number of sorts of mudras are in yoga?

There are 5 sorts of mudras we observe in yoga. They’re categorized primarily based on the physique elements concerned to make the gesture. Mostly we use hand mudras (or hasta mudra) in yoga.

1. Hasta Mudra (hand gestures) – Carried out utilizing fingers and fingers
2. Kaya Mudra (postural gestures) – Concerned the entire physique.
3. Mana Mudra (head gestures) – concerned sense organs (eyes, nostril, tongue, lips & ears).
4. Bandha Mudra (lock gestures) – Carried out utilizing 3 bandhas or extra exactly delicate skeletal muscle tissue (vocal, respiratory and pelvis).
5. Adhara Mudra (perineal gestures) – Entails pelvis muscle tissue

1. Hand mudras

Hand mudras are most practised amongst all sorts of mudras, notably utilized in meditation and pranayama. These mudras work primarily based on 5 components principle and are identified for his or her therapeutic advantages.

In hand mudras observe, we make totally different gestures utilizing a mix of fingers and maintain them for a number of minutes. Under is the record of hand mudras with their that means and advantages.

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*Scroll the desk horizontally to see mudra photos and advantages

S.N.	Mudra	Image	Description	Advantages
1.	Gyan Mudra		Index fingertip joins thumb, palm upwards. Relaxation three fingers prolonged.	Enhances reminiscence, and focus. Offers a way of safety, and groundedness.
2.	Apana Mudra		Center and ring fingertips be a part of thumb. Relaxation two fingers prolonged.	Useful in diabetes and constipation. Strengthens leg joints
3.	Prana Mudra		Ring and little fingertips be a part of thumb. Relaxation two fingers prolonged.	Prevents hair fall and Will increase lung effectivity.
4.	Surya Mudra		Thumb urgent on second phalanx of ring finger and ring fingertip touches the bottom of thumb. Relaxation three fingers prolonged.	Panacea mudra for weight reduction, keep metabolism and scale back Ldl cholesterol.
5.	Varun Mudra		Thumb joins little fingertip. Relaxation three fingers prolonged.	Useful in dehydration, clears blood and glows pores and skin.
6.	Again Mudra		Proper hand – Thumb touches center and ring finger Left hand – Thumb touches index finger	Relieves again ache and muscle cramps.
7.	Apana Vayu Mudra		Thumb joins center and ring fingertip whereas index finger bend to the bottom of thumb.	Greatest mudra for coronary heart issues, prevents coronary heart assault and improves digestion.
8.	Shunya Mudra		Thumb urgent second phalanx of center finger. Relaxation three fingers prolonged	Deal with ear-related issues, remedy numbness and movement illness.
9.	Rudra Mudra		Thumb touching tip of ring and index fingers. Relaxation two fingers prolonged.	Treatment of dizziness, lowers blood strain and burn stomach fats.
10.	Adi Mudra		Thumb fold contained in the curled fingers.	Enhance oxygen move in blood, offers psychological readability
11.	Linga Mudra		Each fingers fingers clasped and left thumb is erect	Cures respiratory issues, Forestall hypothermia
12.	Anjali Mudra		Each fingers finger align in entrance of one another, tip upward	Steadiness left and proper hemisphere, improves focus.
14.	Akash Mudra		Thumb touches tip of center finger. Relaxation three fingers prolonged.	Useful in migraine, listening to loss, and overcome calcium deficiency.
15.	Padma Mudra		Little finger and thumb touches side-by-side then unfold all fingers in a round route.	Brings creativity, calms the anxious thoughts, and balances coronary heart chakra.
16.	Ganesha Mudra		Proper hand again, left hand ahead – interlock fingers at second phalanx from inside.	Enhance lung capability, scale back neck ache, and enhance self-confidence.
17.	Matangi Mudra		Interlace each hand fingers after which level each center fingers up.	Evoke self-confidence, helps in insomnia and calm down jaw muscle tissue.
18.	Dharmachakra Mudra		Make gyan mudra with each fingers. Now contact proper gyan mudra with left center fingertip going through exterior.	Deepen meditation, offers grounding sense, and calms the thoughts.
19.	Brahma Mudra		Fold thumb inside curl fingers then press fingers at knuckles.	Steadiness thyroid gland secretion, useful in irregular menstrual cycle.
20.	Vajra Mudra		Center, ring and little fingertips touches thumb. Index finger prolonged.	Removes stiffness of muscle tissue, detoxes the lungs.
21.	Surabhi Mudra		Ring fingertips of each hand touches reverse little fingertips, and in similar method, center fingertips touches reverse index fingertips	Enhances creativity and useful in getting want success.
22.	Bhumisparsha Mudra		Left hand on lap going through upward, and the best hand factors to the bottom touching	Enhance focus removes negativity and aggression.
23.	Shankh Mudra		Encircle left thumb with 4 fingers of proper hand after which lengthen left hand 4 fingers and proper hand up.	Overcomes concern of talking, purifies nadis, and enhance functioning of the larynx (voice field).
24.	Hakini Mudra		Be part of all fingertips and thumb of each fingers one another and unfold fingers vast.	Greatest mudra to extend mind energy and balances 3 doshas.
25.	Kubera Mudra		Be part of the index and center fingertips to the thumb ideas. Then curl the little and ring fingertips to the palm.	Offers luck, confidence, and peacefulness. Opens blocked nostril and ear.
26.	Yoni Mudra		Be part of all fingertips to one another, stretch thumb upwards, then bend center, ring, and little finger in order that the again of the fingers are touching.	Useful in fertility issues, and removes all tiredness and stress when practiced at night time earlier than going to sleep
27.	Jnana Mudra		Thumb and index fingertip touching, relaxation fingers prolonged. For newcomers – Index fingertip touching inside root of thumb. Palm going through up	Improves focus, endocrine system and calms the thoughts.
28.	Vishnu Mudra		Index and center finger bend down in the direction of palm.	Scale back anger, purify nadis, and useful in coronary heart illnesses.
29.	Vayu Mudra		Thumb urgent second phalanx of index finger	Overcome gastric issues and builds immunity.
31.	Shakti Mudra		Encircle thumb inside index and center fingers, contact them at again, increase ring and little fingertips – lengthen them up.	Useful in sleeplessness, rectifies the painful urination downside and menstruation discomforts
31.	Abhaya Mudra		Carry proper hand to the chest degree then open palm going through to the entrance.	Helps in conquering the concern and settle feelings.
34.	Dhyana Mudra		Place proper hand over left hand so fingers aligning one another. Now contact each thumb tip.	Deepen the degrees of meditation and activate left and proper aspect of mind.
35.	Chinmaya Mudra		Curl center, ring and little finger to palm and contact index fingertip with thumb.	Prevents reminiscence loss and cures insomnia.
36.	Prithvi Mudra		Ring finger tip touching thumb. Relaxation three fingers prolonged.	Weight acquire and therapeutic physique tissues.
37.	Karana Mudra		Center finger tip touching thumb, ring finger curl parallel to center, and relaxation two fingers prolonged.	Fill thoughts with positivity, drives power forces inwards.
38.	Bhramara Mudra		Index finger curl right down to base of thumb, thumb touching exterior of center finger, and relaxation two fingers prolonged.	Useful to do away with allergic reactions, and treats widespread chilly, working nostril, tonsillitis.
39.	Pushan Mudra		Proper hand – contact index and center finger tip to thumb tip. Left hand – contact ring and center finger tip to thumb tip. Relaxation two fingers prolonged.	Greatest mudra for digestion, eradicate blockage and toxins. Additionally, cures nausea, flatulence, constipation.
40.	Mushti Mudra		Maintain hand in a fist with thumb positioned over the ring finger.	Relieve unfavourable feelings and decrease blood strain.
41.	Garuda Mudra		Maintain onto your thumbs. Place proper hand on the apex of left hand.	Inculcate fearlessness, and helpful in do away with lethargy and fatigue
42.	Vitraka Mudra		Be part of the ideas of the thumb and the index fingers collectively, palm going through ahead on the coronary heart degree.	Encourages knowledge, uplifts power, and develops a way of readability
43.	Merudanda Mudra		Lengthen thumbs of every hand upward, and curl different fingers into the palm.	Strengthens the backbone and eliminates restlessness from the thoughts.
44.	Varada Mudra		Proper hand-held out, with palm uppermost and the fingers pointing downwards.	Make seeker humble, domesticate forgiveness high quality,
45.	Bhairava Mudra		Place proper hand on the cup of your left hand. Suggestions of the fingers of each fingers going through reverse instructions.	Soothing and prompt relieving results on nervousness, stress, and temper swings
46.	Bronchial asthma Mudra		Bend and press center fingers of each fingers on the fingernails. Palms ought to press collectively gently with the opposite fingers remaining straight.	Improves respiratory, removes blockage and toxins from lung,
47.	Uttarabodhi Mudra		Interlock each hand fingers. Now lengthen index fingers up, touching tip collectively and thumb downwards.	Boosts confidence, promotes optimism and inculcates fearlessness
48.	Ushas Mudra		Clasp hand along with finger interlaced. Thumb pointing up.	Regulates irregular menses, regulates the correct hormonal move.
49.	Mahasirs Mudra		Contact index and center finger tip with thumb tip, curl ring finger to base of thumb, and lengthen little finger.	Cures sinus points, relieves eye pressure and improves focus
50.	Kalesvara Mudra		Be part of first and second phalanx of each hand fingers, lengthen center fingers up and be a part of them. Be part of thumb under making a coronary heart form.	Useful to do away with the behavior of procrastination, brings serenity, and develops adaptability

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2. Kaya Mudra (Postural Gesture)

Kaya mudras are mudras which contain the whole physique posture to type the gesture. They’re additionally known as postural gestures. These mudras could be thought-about much like numerous asanas as a result of in these mudras complete physique involvement is required. It requires intense focus to carry the physique in a selected gesture.

*Scroll the desk horizontally to see mudra photos and advantages

3. Mana Mudra (Head Mudra)

Mana means head. Mana mudras are mudras by which sense organs (eyes, nostril, tongue, lips and ears) are concerned to type the gesture. They’re broadly used to focus the thoughts in meditation (primarily in kundalini meditation), therefore known as head mudras.

Head mudras are so highly effective that they’ll snap out us from instinctive habits (which grow to be an impediment in meditation) even in brief durations.

*Scroll the desk horizontally to see mudra photos and advantages

S.N.	Mudra	Which means	Image	Description	Advantages
1.	Shambhavi Mudra	Eyebrow centre gazing gesture		Eyes gaze turned inward & up on centre between eyebrows.	Offers psychic energy, open third eye, scale back perceived stress
2.	Shanmukhi Mudra	Six gates closing gesture		Utilizing 5 fingers 2 ears, 2 eyes, nostrils, and mouth is closed.	Facial glow and improves listening to capability
3.	Khechari Mudra	Tongue lock		The tongue is rolled as much as the exhausting palate then prolonged again & up with time.	Opens blocked salivary glands, draw thoughts inwards and stimulates grasp gland
4.	Bhoochari Mudra	Gazing into nothingness		First, a degree is mounted at 4 to five inches from nostril tip utilizing the hand. Then the hand is eliminated and focus on that time.	Will increase consciousness and reasoning energy.
5.	Kaki mudra	Crow’s beak gesture		Air is sucked in via rounded lips holding the tongue calm down within the mouth.	Prevents the indicators of growing old like wrinkles, cures respiratory illnesses
6.	Nasikagra Drishti	Nosetip gazing		The gaze is mounted down on the tip of the nostril.	Good for calming and stability of the thoughts, stress aid, improves focus
7.	Unmani Mudra	Angle of mindlessness		Eyes open broadly, consciousness is mounted at Bindu, after which with respiratory out, consciousness is drawn one after the other to decrease chakras.	Stimulates all of the power chakras and balances doshas.
8.	Bhujangini Mudra	Cobra gesture		From a sitting posture, lean ahead, raise the chin up then air is gulped via the mouth to the abdomen.	Cures digestive issues, improves respiration and regulates consuming habits.

4. Bandha Mudra (Locks)

Bandha mudras are these mudras which have interaction the bandhas. Bandhas with mudras make the most of the engagement of skeletal muscle tissue (vocal, respiratory and pelvis) to carry the Prana. This Prana holding awakens the kundalini power within the physique.

*Scroll the desk horizontally to see mudra photos and advantages

S.N.	Mudra	Which means	Image	Description	Advantages
1.	Jalandhar Bandha	Throat lock		Chin to chest locking throat	corrects double chin and prevents all of the issues of the thyroid gland
2.	Uddiyana Bandha	Stomach lock		Pulling belly muscle tissue in and up	Strengthens belly muscle tissue and diaphragm. improves digestion
3.	Mula Bandha	Root lock		Contract pelvic ground muscle tissue and pull them up	Kundalini awakening, stimulates the nervous system
4.	Maha Mudra	Nice seal		All three bandhas are carried out altogether after sitting in Janu sirshasana.	Destroyer of all 5 kleshas (sufferings), muscle strengthening, enhances immunity

5. Adhara Mudra (Perineal Mudra)

Adhara mudras are these mudras that contain the pelvic ground organs. Adhara means Perineal, therefore they’re known as Perineal mudra.

Practising adhara mudra stimulates the sacral chakra, which in flip harnesses sexual power within the physique. It helps power redirect into the photo voltaic channel (Pingala Nadi) of the physique.

*Scroll the desk horizontally to see mudra photos and advantages

S.N.	Mudra	Which means	Image	Description	Advantages
1.	Vajroli Mudra	Thunderbolt gesture		Consciousness is cultivated within the muscle tissue round genital organ after which with full efforts, muscle tissue are contracted.	sexual efficiency, prevents untimely ejaculation, and improves the vigor
2.	Ashwini Mudra	Horse gesture		The anal sphincter muscle is rhythmically contracted.	Efficient in piles, Irritable bowel syndrome (IBS) and urinary incontinence.
3.	Maha Vedha Mudra	The good penetrating mudra		Consciousness is targeted on the foundation chakra to activate it.	Awaken psychic schools, stimulates your endocrine system
4.	Maha Bheda Mudra	The good piercing mudra		Consciousness is lifted from the foundation chakra up piercing all chakras one-by-one to the crown chakra.	Prepares the thoughts for meditation, and removes concern of loss of life and decay.

Advantages of Mudras

Mudras are a robust set of bodily gestures in yoga that produce delicate physique results to revive and refresh your power. Every hand mudra is linked with elemental energies of the physique and therefore has a sure affect on mind centres. Mudras create equilibrium of air, fireplace, water, earth, and ether components thus facilitating therapeutic and well being restoration.

Totally different mudras present totally different mind-body advantages, it contains;

• Helps relieve stress, nervousness and melancholy
• Improves mind well being and focus
• Strengthens immunity
• Helps in therapeutic
• Relieve physique ache
• Decrease hypertension
• Helps to beat fatigue, and through convalescence

Spiritually mudras can assist a practitioner to maneuver into states of transcendental consciousness. Some mudras are even highly effective sufficient to stimulate the third eye chakra. They assist channel your physique’s power move and awaken chakras and Kundalini.

Under are some vital advantages of doing mudras often;

1. Will increase focus – Yoga mudras stop the dissipation of power from the physique. It leads to elevated focus.
2. Cures bodily and psychological illnesses – Some hand mudras are efficient in curing illnesses like insomnia, arthritis, diabetes, and coronary heart issues.
3. Enhance metabolism – Mudras on balancing the proportion of 5 components within the physique boosts the metabolism. This fashion, mudras can assist in weight reduction and scale back unhealthy levels of cholesterol.
4. Improves blood circulation – Holding any yoga mudra for 10 to fifteen minutes might enhance blood circulation which raises the oxygen ranges within the physique. It lowers the chance of coronary heart issues.
5. Therapeutic physique ache – From neck to decrease again and legs, mudras are useful in therapeutic most sorts of physique ache. Hand mudras can enhance the vary of movement in joints and relives any related rigidity.
6. Will increase longevity – Yoga mudras are useful in rising the prana degree within the physique. It will increase life expectancy.

How do mudras work?

Mudra is the science of altering or redirecting power move in all the physique utilizing hand gestures. Our fingers comprise the utmost variety of nerve endings which when pressed or organized in a sure means creates an ‘power circuit’. It occurs via acupuncture meridians which brings our power physique to excellent alignment or steadiness.

The science of hand mudras relies on the precept of 5 components of the physique or Panch tattva. Panch tattva is the 5 very important components which are represented by the 5 fingers of the hand. When any of the 5 fingers are pressed in mudras observe, it stimulates the corresponding ingredient of that finger.

1. Thumb – Fireplace ingredient – answerable for our wants like starvation, thirst, and sleep.
2. Index finger – Air ingredient – answerable for motion and breath.
3. Center finger – Ether ingredient – answerable for inside knowledge, instinct and overcoming emotional concern
4. Ring finger – Earth ingredient – answerable for physique construction like bones and tissues, flesh and pores and skin, and hair.
5. Little finger – Water ingredient – answerable for physique fluids similar to saliva, blood, sweat, urine, and semen.

Ayurveda explains when there’s an imbalance in any of those 5 components, it results in disruption of thoughts and physique and has a unfavourable impression on one’s well being. Totally different mudras we do in yoga have the power to extend or lower power in a selected a part of the physique. Utilizing mudras we are able to keep total well being and wellness by manipulating the power throughout the physique in numerous methods.

A Good Analogy

To grasp ‘how mudras work’ in a easy means, take into account the human physique an electrical circuit by which present (the power) is flowing via nadis or power channels (much like wires in an electrical circuit). The 5 fingers are just like the 5 terminals of a human electrical circuit that are related to particular elements of the physique and thoughts.

Once we maintain or press a finger in a mudra, it completes the circuit. Due to this fact, corresponding physique half or gland to that finger will get stimulated within the mind (Energy provider of the circuit). As quickly as mind receives a sign to change the power sample throughout the physique, it channelise the power to the corresponding half.

The way in which we organize fingers in a mudra exhibits whether or not it would enhance or lower or steadiness one in all 5 components;

• Mudra to steadiness the impact of a component – The corresponding fingertip is joined with the tip of the thumb. For instance, gyan mudra balances air ingredient (which is akin to index finger).
• Mudra to extend the impact of a component – The thumb is pressed on the base of the corresponding finger. For instance, aditi mudra will increase earth ingredient (which is akin to ring finger).
• Mudra to lower the impact of a component – The corresponding finger is bent right down to the bottom of the thumb. For instance, vyana mudra lower air and ether ingredient (which is akin to index and center finger).

Mudras create a loop of flowing power

Preserving fingers or complete physique in a mudra for an prolonged interval creates the pranic circuit (a loop of power) in our delicate physique. A pranic circuit could be understood because the closed-loop of Nadis which facilitates the move of power.

In yogic science, it’s stated, the physique will get illnesses when prana (life-force) will get caught in a single place or there’s a lack of prana in our physique. The pranic circuit {that a} mudra makes retains prana flowing indisputably inside our physique. And, to stop the dearth of Prana, the loop that mudra creates doesn’t let Prana leaking out. This fashion a mudra helps in holding the physique illnesses free, enhance the power degree and enhances focus.

How are yoga mudras carried out?

In yoga, we carry out mudras together with meditation, pranayamas or sure asanas. Right here the aim of doing mudras is completely to deepen yoga observe and accommodate physique & thoughts to be in pose for prolonged period. It’s roughly like a non secular function of doing mudra.

To start your mudra practise, sit in a cushty pose; ideally you possibly can select to sit down in sukhasana, padmasana, vajrasana or any pose of your alternative the place your posture is upright and backbone straight. One can select to sit down on a chair if not comfy sitting in a yoga pose.

When you’ve discovered your most well-liked sitting place, it’s a good suggestion to organize your fingers for higher receptivity earlier than doing any hand mudras.

• Rub your fingers collectively and maintain your consciousness in your fingertips till they calmly warmth up. It can activate the nerve endings within the fingers which enhance the impact dimension of a mudra.
• After rubbing your fingers, floor your fingers down and really feel the contact of mom earth for some time. It helps to launch amassed rigidity and open up the power channels within the palm.
• Now convey your fingers in a mudra of your alternative.

Earlier than making mudra hand place, all the time put palms in a going through up place over your thighs or knee cap (wherever you’re comfy) after which press fingers specifically patterns to carry out numerous mudras. If you want to modify your fingers, you possibly can first make the hand gesture after which place fingers with mudra in your thighs.

It’s nice if the free fingers in mudra aren’t utterly stretched or straight; in deep meditation, free fingers are normally curled up finally.

One ought to apply sufficient strain between fingers so to really feel light contact between the fingers. It shouldn’t be an excessive amount of, in any other case, you’ll find yourself shedding your focus and the therapeutic advantage of mudra.

It requires time to really feel the impression of hand mudras. In the event you’re new in mudras observe, intention to carry a mudra for five minutes a minimum of in a single stretch. While you get comfy holding your hand in mudra for this period, develop this time as much as 15-20 minutes. The effectivity of any mudra will increase the longer you maintain it.

Learn extra: 9 widespread questions answered associated to mudras observe

Are mudras scientifically confirmed?

Sure, mudras are scientifically confirmed! There are various research printed until date which present the therapeutic use of mudras.

To evaluate the impact of yoga mudra, S-VYASA College India, carried out a research by which they discovered holding a hand mudra for 20 minutes or extra will increase the surge of power at fingertips. It’s measured by the EPI approach.

In this research, 61 volunteers have been divided into 2 teams particularly ‘management’ and ‘mudra’ group. In Mudra Group, volunteers have been stated to sitting quietly with eyes closed in Prana Mudra for 20 minutes. The management group additionally adopted the identical process, aside from not practising the prana mudra

• Within the yoga mudra group, important modifications have been noticed in EPI parameters as in comparison with the management group.
  • The EPI (Electrophotonic imaging) variable, depth, is a measure of the quantum exercise of a topic, measured by holding all of the ten fingers one after the other on the glass floor of the EPI gear. It’s represented in pc unit pixels and is a measure of metabolic price.

Abstract

Elevated impact dimension after practising mudra exhibits there’s a surge of power that happens on the fingertips once we maintain the hand in a mudra for lengthy sufficient (minimal of 20 minutes). Certainly, mudras direct power in the direction of the physique and forestall it from decaying outwards.

Conclusion

Yoga mudra is a straightforward but vital observe of yoga as a result of it offers you the power to direct the power throughout the physique in numerous methods. The asanas and pranayamas could be understood as a preparatory observe that cultivates consciousness of getting Prana inside us. Then comes the observe of mudras which helps you to work together and manipulate the pranic power.

That is the rationale in hatha yoga custom, mudras are practiced solely after proficiency in Asana, Pranayama & bandha.

Mudra is related to the altering psychological and non secular options of a person. This modification via mudra lets channelize the inner power by affecting sensory glands, veins & organs of the physique.

Mudras for well being situations

Ceaselessly requested questions