By Dr Raghuram Y.S. MD (Ay) & Dr Manasa, B.A.M.S
Hridaya Mudra is a hasta mudra i.e. hand gesture. It helps in activating the heart and revitalizing the energy from and to the heart. By doing so, the gesture helps in nourishing the entire body through heart.
Hridaya = heart
Mudra = gesture / lock / seal / mark / pose
Read – Mudra – The Science Of Gesture: Benefits, Types, How To Practice
How to do?
- Sit in any comfortable position. You can take any comfortable yoga pose like Sukhasana i.e. easy pose, Padmasana i.e. lotus poses or Vajrasana i.e. diamond pose. Use a mat and avoid sitting on the floor.
- Keep your head and spine in erect posture.
- Keep your hands on your thighs or knees, their palms facing upwards.
- Breathe slowly and be aware of the process.
- Keep your eyes closed so as to concentrate totally on the gesture. You can also keep your eyes open.
- Now slowly place the tips of the index fingers at the root of the thumbs.
- Next press the tips of the middle and ring fingers to the tips of the thumbs. As the two finger tips touch the tip of the thumb, the middle and ring fingers are placed side by side.
- The little finger should remain straight.
- While inhaling and exhaling divert your focus and visualize your heart.
- Practice this gesture for the desired period.
- You can meditate while doing this gesture. You can also meditate on your heart chakra repeating its bija mantra ‘yam’ in your mind with each breath. You can also chant ‘OM’.
- Slowly unlock your fingers.
- Breathe easily and relax.
Read – Tips To Enhance Effect Of Mudra, 5 Mudra Groups, Rules Of Hasta Mudra
Time and Duration
- This gesture shall be done for 30-45 minutes at a stretch. It can be alternatively done for 12-15 minutes at a stretch for three times a day.
- Early morning is the best time to practice.
- Practice this gesture on empty stomach. If you are practicing it post-food, leave a gap of 1 hour.
- You can practice this gesture while walking or lying down or sitting on a chair.
- For better benefits, it should be practiced for at least 2-3 months.
- Good for heart and its functions
- Directs flow of prana energy to the heart, improves vitality of the heart
- The middle and ring fingers are related directly to the energy channels i.e. nadis connected with the heart. The contact of the fingers with the thumb closes the pranic circuit and hence acts as an energizer. The gesture overall directs the flow of prana i.e. life energy from the hands to these nadis.
- Heart is the center of emotions. Regular practice of this mudra releases the accumulated bad & negative emotions from the heart and keeps it healthy.
- Enables one to gain the ability to keep the heart open during trying emotional times
Read – Chakra – Kundalini: Introduction, Meaning, Types, Location, Ayurveda View
Impact on Chakras
This gesture balances, energizes and strengthens the fourth chakra, the heart chakra or Anahata Chakra.
Connection with elements
The thumb is representative of fire element, the middle finger represents the ether and the ring finger represents the earth element. These elements are balanced in this gesture.
Impact on doshas
Hridaya Mudra balances the doshas related to the heart and its functions i.e. Udana Vayu, Prana Vayu, Vyana Vayu, Avalambaka Kapha and Ranjaka Pitta.
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