Expert Support
Hasta Mudra
(Best practiced alone and in a quiet space)
A mudra is a hand or body gesture that allows us to attune to the specific energy frequencies within our being.
Sit comfortably with your legs crossed or legs extended (if that is more comfortable). For extra comfort, sit on the edge of a pillow or folded blanket (you can also sit against a wall or in a chair for support). With your eyes closed, rest your hands palms facing upward on your thighs or knees and take a few long deep breaths to settle yourself.
Following your final breath, slowly lift both hands so they are about six inches away from your chest and gently join the tips of your pinky fingers and hold while you enjoy five long breaths (figure a).
On your final exhale release your pinky fingers and on your next inhale, join the tips of your ring fingers, and hold here for five breaths (figure b).
Once again, on your final exhale, release your ring fingers and upon your inhale join the middle finger tips and hold for five breaths (figure c).
Repeat the same exercise for your index fingers and thumbs (figure d and e).
On your final exhale, release your thumb tips and upon your next inhale, join all of the tips of your fingers as if they are surrounding an imaginary ball (figure f).
Hold here for another five long deep breaths. When you have completed your last exhale, slowly release your hands back to your thighs or knees and enjoy a few more breaths sensing the calm and peace that this mudra offers.
The next few times you practice this mudra, try and work up to ten breaths as you hold each position.
Hasta Mudra I (figure a): focuses on elimination; calming, grounding, soothing
Hasta Mudra II (figure b): focuses on digestion and elimination; trust and well being
Hasta Mudra III (figure c): focuses on digestion and kidneys; courage and motivation
Hasta Mudra IV (figure d): focuses on respiration and circulation; activating, energizing, opens the heart
Hasta Mudra V (figure e): focuses on endocrine and immune systems; calms and energizes the mind
Hakini Mudra (figure f): focuses on respiration and all other; engages your witness
