7 Ways to Be More Yogic Without Striking a Single Pose
I’m always thinking about whether there are any changes I can make in my life to improve some aspect of it, whether that be the health of me and my family, my relationships or my level of productivity. This is not meant to sound all holier-than-thou, because in reality it’s like having the stress of making and keeping New Year’s resolutions every day.Despite being a little intense, I find that making several adjustments throughout the year is actually a much more manageable practice than trying to make them all at once on January first.
Right now the thing that keeps popping into my mind is that I can, or maybe more accurately I should, pay more attention to integrating more yogic principles into my approach to everyday life.
As a yoga instructor I trained in a very physical type of yoga and can’t claim that the spiritual aspects of it factored in very much for me in the early years. But over time, and as I have continued to learn more about yoga, I’ve realized that the very many different aspects of yoga, besides just the physical practice, have become important guiding principles in my life. Probably more significantly, these lifestyle principles are guiding how my husband and I choose to raise our children.
The physical practice of yoga poses (Asanas) is just one arm of the Eight Fold Path of Yoga as laid out in The Yoga Sutras of Patanjali. The Yamas and Niyamas are two more “arms” of the Eight Fold Path and it’s many of the elements of these two parts of yoga that I think lend themselves to a holistically healthy yogic lifestyle.
The Yamas
Ahimsa, Satya and Astheya
The Yamas are described as “wise characteristics” which are supposedly our natural way of operating in relation to one another. Ahimsa, for example, is the Yama that says we should live in a non-harming way. Satya tells us to commit to truthfulness, and means that we should not steal. These are all indeed wise characteristics that I think most straight thinking people are committed to. Where I grew up, we were certainly raised to operate in a non-harming, truthful and honest way.
So what has happened to us as adults when, if you are like me, you can look around amongst your peers and notice that everyone is definitely no longer committed to these observances. But hey, not judging is also a yogic approach to life which I am very committed to. As such, perhaps the best advice each of us can take is to recommit to observing the principles of not causing harming, not taking what is not rightfully ours (or taking that which we have not genuinely earned), being truthful, and not judging ourselves or others.
Aparigraha
Aparigraha is the Yama that implies letting go of your attachment to “things” and accepting that the only sure thing in life is that things change. This is where I feel my yoga practice has begun to evolve beyond the physical side. Truth be told (see, I’m putting Satya into action already), this is perhaps more out of necessity rather than having necessarily become more enlightened as a yogi. I was unhappy, unfulfilled, undervalued and underpaid in my previous job for ages, years even. I sucked it up to earn a salary, believing that I needed to earn a certain amount of money in order to maintain the lifestyle I desired. In part, that of course included acquiring things that brought pleasure to me or my family in some form or fashion.
I’m reaching a stage where I am better able to let go of that desire to earn money just for the purpose of acquiring stuff. Stuff that, although I wanted it at the time, I didn’t really need. Note that I said “reaching a stage” there and not “I have reached,” because frankly it is/I am still a work in progress.
As parents, my husband and I have a certain level of intrinsic responsibilities as we keep the little people fed, watered, sheltered, safe, educated, healthy, happy and so on. We can’t just decide to live simply if it risks jeopardizing their health, education, safety etc. So even as we commit to Aparigraha and settle in to a quieter, simplified lifestyle, I know that we will face challenges as we work to identify our needs (like holiday camps for the kids so Mama doesn’t go completely insane every time school is out, for example) from our wants (“new stock just in” at Mom’s favorite boutique as my helpful Facebook newsfeed just advised me, for example). We also must always remember to strike a balance between them.
Niyamas
Niyamas are guidelines for how we should treat ourselves. Santosha, or contentment, is about being happy with what we have rather than unhappy about what we do not have. I see these as related to letting go of our attachment to things (Aparigraha), and it is certainly what I am working on now with a more simplified/ financially constrained lifestyle.
The Niyama of Tapas is about maintaining good health, eating healthy food, exercising and breathing, so that we can each energetically engage in an optimal life. I see this as an important component of a holistic yoga lifestyle which embraces a physical practice, healthy eating and a few other yogic observances, all with a view to seeking contentment (Santosha).
Of course this is far from an exhaustive list and there are plenty more elements to a truly yogic existence, but I don’t believe it’s an all or nothing arrangement. I’m excited at the prospect of encouraging these yogic observances in my life, and I’ll certainly be leaning on my yoga practice and yogic principles to try and bolster me through 2014; hopefully more content, hopefully happier for me, the kids and everyone.
Which of the yogic observances discussed here do you already practice, and which can you employ from today?
Not causing harming Not taking what is not rightfully yours, or that you have not genuinely earned Being truthful Not judging yourselves or others Letting go of material attachments and accepting the constant dynamic motion of life Acknowledge the valuable positives in your life Take care of your physical and mental health.
About the Author
Complete Guide to Mudras and Their Meanings
Mudras are symbolic gestures performed primarily with the hands and act as tools to channel the body’s energy. These specific positions have a direct effect on the physical, mental, and spiritual state, and have been used for centuries in practices such as yoga, meditation, and energy healing. In this article, we explore what mudras are, how they are applied, and the meaning behind some of the most powerful ones.
Table of Contents
- What Are Mudras and What Are They For?
- In What Practices Are Mudras Used?
- The Most Powerful Mudras and Their Meanings
- Prana Mudra, the Mudra of Vital Energy
- Gyan Mudra, the Mudra of Wisdom and Knowledge
- Surya Mudra, the Mudra of the Fire Element
- Uttarabodhi Mudra, the Mudra of Spiritual Transformation
- Vayu Mudra, the Mudra of the Air Element
- Shambhala Shield, the Mudra of Protection and Strength
- Shunya Mudra, the Mudra of Emptiness and Pacification
- Apan Mudra, the Mudra of Purification and Elimination
- Prithvi Mudra, the Mudra of Stability and Balance
- Benefits of Practicing Mudras with the Hands
- Are Mudras Only Performed with the Hands?
- History of Mudras: What Is Their Origin?
What Are Mudras and What Are They For?
Mudras are energetic gestures that have been practiced since ancient times in traditions such as Hinduism and Buddhism. Their main purpose is to redirect the flow of vital energy (prana) within the body, helping to restore internal balance and enhance different states of consciousness. Although they are most commonly practiced with the hands, there are also full-body mudras that incorporate specific postures and movements.
From a physical perspective, mudras stimulate energetic points that connect with the nervous system’s channels and with the vital organs. When a mudra is maintained for several minutes, it activates an energetic circuit that can influence health, concentration, mental calm, or energy levels. This activation can be useful for relieving symptoms, releasing tension, or improving focus during meditation.
On an emotional and spiritual level, mudras function as symbolic keys that allow one to access deep mental states and facilitate personal transformation processes. Some mudras support introspection, while others awaken qualities such as confidence, wisdom, or determination. Their effects are not immediate, but with consistent practice, their benefits become increasingly evident.
In What Practices Are Mudras Used?
Mudras are naturally integrated into various spiritual and therapeutic disciplines, such as yoga, meditation, pranayama, and some forms of ritual dance. They are also present in religious ceremonies of Hinduism, Buddhism, and Taoism, where they are used as symbols of devotion, divine connection, and spiritual protection. Today, they are widely employed in contemporary wellness practices due to their simplicity and effectiveness.
Mudras in Yoga
In the context of yoga, mudras are an extension of the energetic practice. They accompany both physical postures (asanas) and breathing exercises (pranayama), acting as catalysts that intensify the effects of each technique. By incorporating a mudra into the practice, the channeling of prana to specific areas of the body is facilitated, and greater coherence is created between intention, breath, and movement.
Beyond the energetic component, mudras in yoga also bring a meditative focus. Each gesture has a particular symbolism that invites introspection and full presence. In this way, the practitioner not only strengthens their physical body but also trains the mind to remain in balance and connected to its spiritual dimension.
Mudras for Meditation
In meditation, mudras are used as a pathway to stabilize the mind and deepen concentration. By adopting a specific mudra, a neurophysiological response is activated that can induce calm, clarity, or emotional openness, depending on the type of gesture. This practice helps reduce mental scattering and sustain a meditative state for longer periods.
In addition to the effect on the mental state, mudras in meditation allow for working with clear intentions: from cultivating compassion to stimulating intuition or strengthening inner will. Each mudra acts as a symbolic channel that connects the practitioner’s intention with their subtle energy, offering a silent but powerful support for inner work.
The Most Powerful Mudras and Their Meanings
There are dozens of mudras, but some stand out for their ability to activate essential qualities such as vital energy, wisdom, inner balance, or spiritual transformation. These gestures have practical applications in everyday life and can be used to enhance well-being, deepen meditation, or accompany personal processes of healing and growth.
Prana Mudra, the Mudra of Vital Energy
Prana Mudra is related to the awakening and the distribution of vital energy in the body. Its practice is especially useful in moments of fatigue, exhaustion, or lack of motivation, as it stimulates the flow of prana and strengthens the immune system. It is a recommended mudra for revitalizing oneself, both physically and mentally.
It can also support emotional balance, as it mobilizes stagnant energy and helps to unblock internal areas where tension accumulates. That is why it is a powerful tool for those who need to regain inner strength, clarity, and dynamism in their daily life.
Gyan Mudra, the Mudra of Wisdom and Knowledge
Gyan Mudra is one of the most commonly used in meditation and yoga due to its effect on the mind. It is associated with the activation of knowledge, concentration, and clear perception. Regular practice helps to calm mental activity and facilitate states of deep focus.
In addition to its cognitive effect, this mudra has a spiritual dimension. By stimulating the connection with inner knowledge, it becomes a tool for personal growth, conscious learning, and the awakening of intuition.
Surya Mudra, the Mudra of the Fire Element
Surya Mudra activates the inner fire, represented in the body by digestion, metabolism, and transformative energy. It is an effective mudra to stimulate vitality, improve digestion, and support the elimination of toxins. It can also be useful in practices focused on purification and the release of what is no longer needed.
On a subtler level, the fire element is also related to willpower, courage, and determination. That is why this mudra can strengthen confidence and motivate concrete actions in moments when decisions must be made or changes initiated.
Uttarabodhi Mudra, the Mudra of Spiritual Transformation
Uttarabodhi Mudra is linked to spiritual awakening and the opening to new forms of understanding. It is a gesture associated with states of inner clarity, renewed purpose, and deep connection with higher consciousness. It is used in advanced meditation practices or during moments of inner change.
This mudra not only represents enlightenment but also the strength necessary to go through transformation processes. When adopted, it enhances the ability to let go of old mental and emotional structures, facilitating a conscious evolution toward a more authentic version of oneself.
Vayu Mudra, the Mudra of the Air Element
Vayu Mudra is designed to balance the air element within the body, which is associated with movement, circulation, and mental activity. It is especially useful for calming anxiety, reducing restlessness, and relieving physical tension related to the nervous system. It can also help in cases of joint pain, tremors, or muscular stiffness.
This mudra helps stabilize excessive thoughts and promotes a sense of inner lightness. It is a practical tool for those seeking mental clarity and greater control over emotional or mental impulses.
Shambhala Shield, the Mudra of Protection and Strength
The Shambhala Shield is considered a mudra of energetic defense and inner strength. Its practice creates a feeling of containment and safety, acting as a barrier against negative external influences. It is especially helpful during times of vulnerability or in emotionally charged environments.
This mudra is also related to personal power and confidence. When activated, it strengthens the energy field and cultivates an attitude of firm and serene presence, ideal for facing challenges or upholding healthy boundaries.
Shunya Mudra, the Mudra of Emptiness and Pacification
Shunya Mudra acts on the energy channel linked to the sense of hearing and inner space, helping to calm mental activity and reduce sensory overload. It is frequently used to relieve auditory discomforts, such as ringing or pressure in the ears, and also in cases of imbalance or mild dizziness.
Beyond its physical benefits, this mudra promotes a sense of inner silence and expanded presence. It is a suitable tool for deep introspective practices or for moments when one needs to clear mental and emotional noise.
Apan Mudra, the Mudra of Purification and Elimination
Apan Mudra stimulates the processes of elimination in the body, both physically and energetically. It is believed to support detoxification, digestion, and the regulation of the excretory system. It may also promote emotional release and deep rest.
From a broader perspective, this mudra represents the ability to let go of what is no longer necessary. It is a powerful practice for those going through phases of inner cleansing, closure of cycles, or a need for renewal.
Prithvi Mudra, the Mudra of Stability and Balance
Prithvi Mudra activates the earth element in the body, promoting stability, vitality, and grounding. It is recommended in times of fatigue, insecurity, or dispersion, as it helps to restore physical and mental balance. It is also useful for strengthening nails, skin, and hair.
This mudra enhances the connection with the tangible and with the basic vital force. It can be used to cultivate a stable sense of presence, especially when one needs to regain calm or anchor themselves in the present moment.
Benefits of Practicing Mudras with the Hands
Practicing mudras with the hands offers a simple and accessible way to positively influence the body, mind, and emotions. These gestures act on the energetic and nervous systems, helping to restore internal balance and enhance different qualities depending on the mudra being used.
- Improve concentration: They stimulate areas of the brain related to attention. They facilitate focus in meditation and in activities that require mental clarity.
- Reduce stress: They activate the parasympathetic system and promote relaxation. They are effective for calming anxiety and reducing bodily tension.
- Balance vital energy: They help to unblock the body’s energy channels. This allows prana to flow more freely and harmoniously.
- Support emotional health: They aid in managing intense emotions such as fear, sadness, or anger. They help generate more stable internal states.
- Enhance spiritual practice: They strengthen the connection with inner purpose and full awareness. They are important allies in rituals, mantras, and visualizations.
- Relieve physical discomforts: Some mudras are used for headaches, digestive discomfort, or respiratory issues. They act as complementary support in healing processes.
- Increase vitality: They stimulate the immune system and strengthen the body’s overall energy. They are useful during periods of physical or emotional exhaustion.
Are Mudras Only Performed with the Hands?
Although hand mudras are the most well-known and commonly practiced, they are not the only ones. There are also body mudras that involve full-body postures, eye movements, tongue positions, and specific spinal alignments. These broader gestures are used in practices such as kriya yoga, tantra, and certain advanced meditation techniques.
Mudras performed with the whole body can have a deeper and more immersive impact. They integrate the physical, energetic, and mental aspects into a single symbolic action. Their effect tends to be more powerful when combined with conscious breathing, visualization, and clear intention.
History of Mudras: What Is Their Origin?
The use of mudras has very ancient roots that date back to the earliest civilizations of South Asia. In India, their practice is documented in Vedic texts and in the traditions of yoga and Ayurveda. The sages of antiquity considered them subtle tools for directing vital energy and accessing elevated states of consciousness.
Over time, mudras were adopted into Buddhism, especially in Tantric and Tibetan Buddhism. In these traditions, mudras are used in rituals, symbolic representations, and in deity statues. Each gesture has a specific meaning representing divine qualities or aspects of the spiritual path.
Records of mudras are also found in other Asian cultures such as Taoism in China, and in certain artistic and religious expressions in Southeast Asia. In these contexts, mudras were combined with dance, chanting, and meditation, creating complete practices of inner connection and spiritual expression.
Today, mudras have been integrated into modern wellness and personal development disciplines around the world. Their simplicity, along with their effectiveness, makes them an accessible tool for anyone interested in balancing their energy, cultivating mindfulness, or deepening their spiritual practice.
