Tse Mudra – The Exercise of The Three Secrets

The Tse Mudra is basically a dynamic version of the Adhi Mudra.

Music: “Bhudi Mudra @ 432Hz” by Dee Vigga aka Ultra Titan

Namaste

Adhi Mudra – The Primordial Gesture

Other names: Turtle Mudra, Turtle In The Shell Mudra

This mudra is a great alternative to the Jnana/Gyan Mudra for calming the mind and body. It’s also quite a discrete mudra, which is useful in those situations where you don’t want people to know you’re using it. 😉

Music: “Bhudi Mudra @ 432Hz” by Dee Vigga aka Ultra Titan

Namaste

Dirgha Pranayama – The Three Part Breath

Other names: The Three Part Breath, The Full Yogic Breath, The Complete Breath.

We can go without food for weeks, and we can go without water for days, but without oxygen, we are dead within minutes.

When we breath normally, most of us use a very small portion of our lungs, which is why we tire easily, tend to feel physically and mentally weak and it is why we are so prone to dis-eases.
Dirgha Pranayama revitalizes the entire body with Prana (Life Force) so it is a great breathing exercise to begin and end the day with.

Caution
Don’t use this Pranayama right before bedtime because can be difficult to fall asleep when the  body is full of energy.

The technique
• Sit in your preferred asana such as Padmasana (the Full Lotus posture), Vajrasana (the Diamond Pose) or lie down in Savasana (the Corpse Pose). Alternatively you can sit on the edge of a chair with your back straight and your head bent slightly forward with the chin tucked in.
• Close your eyes and take a moment to observe your breath. The very act of observation may cause you begin breathing consciously.

•  [Part 1] Place your hands on your lower abdomen and inhale slowly. Feel the abdomen inflate like a balloon. As you perform this inhalation, the lower section of the lungs is being filled with air.
• As you exhale, draw your belly button in towards the spine, gently squeezing the air out.

• [Part 2] Place your hands on your ribs and inhale. Expand the belly again, but this time continue inhaling until you feel the rib cage expand. This fills the first and second sections of the lungs.
•Exhale slowly from the ribs.

• [Part 3] Place your hands on your upper chest. Inhale as in part 2, but keep on inhaling until your chest expands all the way up to your collar bone. This fills the upper section of the lungs.
• Exhale slowly from the chest.

Practice these three parts separately until you are confident that you are doing them correctly, then put them all together as one continuous, Complete Breath. Hold any mudra you desire. The Jnana and Adhi Mudras are perfect for use with this Pranayam.

Benefits
• This Pranayama brings your awareness to the present moment.
• It increases the capacity of the lungs.
• The entire respiratory system is strengthened.
• Oxygen flow to the muscles is increased.
• Toxins are removed from the blood.
• It is very relaxing and grounding.

Tips
• Practice Dirgha Pranayama subtly throughout the day so that eventually you will begin to  breath passively in a proper manner.

• The instructions I give above include the most popular technique for the exhalation procedure. However, another version – which I prefer is to exhale from the belly first, then the ribs, then finally the chest. It feels more natural to me and I feel as though I’m really squeezing all the air out.

Namaste.

Vajrasana – The Diamond Pose

Other Names: Thunderbolt Pose and Adamantine Pose.

Adamantine means “unshakable.”

Vajrasana - The Thunderbolt Pose

Once the practitioner is sitting in Vajrasana, the thighs are as hard as a diamond, thus the body cannot easily be shaken.

According to the Gheranda Samhita “It bestows success upon yogis.”

Vajrasana is one of the very few postures that can be practiced on a full stomach.

How To Apply
• Slowly sit on your heels with the calves beneath the thighs.
• Place your knees together and keep the back straight.
• Ensure that the heels point outwards and the big toes touch each other.
• Place your hands palms down on your thighs (unless you are using a specific mudra such as Adhi Mudra.)
• Breath normally or use a pranayama technique such as Dirgha Pranayama (The Full Yogic Breath.)

Duration
Start with 30 seconds, then increase the time period to one minute, then two minutes, etc until you can sit in this asana for at least 10-15 minutes every day.
Half an hour is best optimum benefits.

Sit in this asana for 15 minutes to half an hour immediately after meals to ensure proper digestion.

Benefits
• Digestive issues are cured.
• It stretches the thighs, knees and ankles.
• It improves ones sitting posture.
• Vajrasana is a great posture for Pranayamas.
• The spine is kept straight, allowing Prana to flow easily from the Muladhara (Root) Chakra to the Sahasrara (Crown) chakra.
• Flatulence is immediately cured.
• Vajrasana is an excellent alternative to Padmasana or Siddhasana.

Precautions
Anyone with leg or spinal issues shouldn’t perform this asana.

Apan Vayu Mudra – The Life Saver

Other Names: Mrit Sanjeevani Mudra.

Mrit – A Sanskrit word meaning “death.”

Sanjeevani – A Sanskrit word meaning “Life giving.” It is also the name of a magical herb mentioned in the Ramayana. It has the power to cure all ailments.

Click here for more information on the meaning of Sanjeevani.

This gesture is the most vital of them all because it can actually save your life.

Music: The Purity VIP by Dee Vigga aka Ultra Titan

A Mantra to Match

Below is a mantra which corresponds with the Apan Vayu Mudra. It is called the Mahamrutyunjay Mantra, but it is also known as the Mrita Sanjeevani Mantra. It is chanted to overcome illnesses, obstacles, tragedies and the fear of death:

Om Trayambakam Yajamahe
Sugandhim Pushtivardhanam
Urvarukamiva Bandhanaan
Mrityurmukshi Yamamritaat

Here is an in depth explanation of the mantra and how to chant it.

Namaste.

So, you want to meditate?

This is a beautiful blog on meditation.

Malavika

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In my last post, I shared with you my meditation story. Today I would like to share with you some tips and answer some questions about beginning your own meditation practice that can feed your soul too.

I feel like the idea of meditation is so glamorous these days, but after doing it for a short while, you come to realize that there isn’t anything glamorous about this, and we lose hope and inspiration. In fact, I haven’t found any of my spiritual practices glamorous. But, I have found them hugely rewarding.

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