Mudra’s or Hand gesture for Meditation (Dhyan Mudra)


                                          There are many Mudras or Hand gesture in Meditation. But I am going to tell you most beneficial, healthy and relaxing Hand gesture.

                                                   Here is the list with their original Sanskrit names –

                                                                            1. Dhyan mudra 

                                                                            2. Gyan mudra 

                                                                            3. Vaayu mudra 

                                                                            4. Aakash mudra 

                                                                            5. Shunya mudra 

                                                                            6. Prithvi mudra 

                                                                            7. Surya mudra 

                                                                            8. Varun mudra 

                                                                            9. Jal-Shaamak mudra 

                                                                          10. Namaskar mudra 


                                           So, first we start from Dhyan Mudra / hand gesture of Meditation.

1.  Dhyan Mudra (Gesture of Meditation)-


A buddhist tibetian monk doing meditation in Dhyan Mudra or Hand gesture for meditation, on bench in garden or park
Dhyan Mudra

                                                  This is most popular mudra or hand gesture used for Meditation. You can see most of meditation practitioner use this mudra for better concentration and meditation. You can see this mudra in most of Buddha’s statue.




How to make Dhyan mudra ?

Steps -         

A Buddhist monk meditating in Dhyan Mudra or Hand gesture for Meditation, by creating a mystical triangle with the thumb
How to make Dhyan Mudra / Gesture of Meditation

         

                                       1) After seating in yoga posture or pose for meditation, place your left hand in navel or bellybutton part of the body, with palm facing upward and fingers straight.

                                      2) Now place the right hand above the left hand, with palm facing upward and fingers straight.

                                      3) Then touch the tips of thumbs gently by little - bit folding fingers of both hand thus forming a mystic triangle with thumbs.

                                      4) Now closed your eyes, take couple of deep breath and start Meditation.


Note - 


         i) The left hand palm must touch the back of finger of right hand.
        ii) The tips of thumbs must touch gently not forcefully otherwise you will hurt yourself and instead of meditation, inner peace you’ll fill disturbance and pain.



Benefit –


             i) This Mudra or hand gesture helps and let you to control your emotions or feelings.
            ii) This mudra increases concentration power.
           iii) This mudra help to enhance memory.    



                                                                           Next - Gyan Mudra


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Easy Pose (Sukhasana) How to do & Benefits


A girl doing meditation in Easy Pose / Sukhasana Yoga pose on the grass
Easy Pose / Sukhasana Yoga


                             Pronunciation -              su-kha-sa-na
                             Meaning -  Sukha is the Sanskrit word and it means a 'Easy'. 
                                                                                  And asana means 'Posture' or 'Pose'.
                             Difficulty - 0 (zero out of 5)




How to do Easy Pose (Sukhasana) ?

Steps -

           
         1) Sit on the floor or mat with leg straight.

         2) Slowly fold the left leg from knee and place the left foot under the right leg thigh.

         3) Now fold the right leg from knee and place the right foot under the left leg thigh.


Note -

        
       a)  Your spine or backbone must be straight or erect.

       

Benefit -

                
                a) This Pose helps to relax and calm your mind.
             b) This pose is really easy for beginner but after you comfortable in this pose try to meditate in other poses like Lotus Pose (Padmasana), Half Lotus Pose or Vajrasana (Thunderbolt Pose), they have their different benefits in meditation.


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Accomplished Pose (Siddhasana) How to do & Benefits


A girl practicing meditation in Yoga asana pose Siddhasana /Accomplished /Perfect pose
Siddhasana / Accomplished Pose


                          Pronunciation -            sid-dha-sa-na
                          Meaning -    Siddha is the sanskrit word and it means 'Accomplished' or 'Perfect'. 
                                                                                And asana means 'Posture' or 'Pose'.
                          Difficulty - 1 (out of 5)




How to do Accomplished or Perfect Pose (Siddhasana) ?

Steps -


         1) Sit on the floor or mat with leg straight.

         2) Slowly fold the left leg from knee and place the left foot between the anus and testis (perineum) for male.
                    For females, place the left foot close to labia major of vagina.

         3) Now take the right foot by folding right leg from knee and place it over the left foot.


Note -


           a) You can lock your right foot toes in left legs between left thigh and calfs.
           b) You have to touch your left heels to Perineum or Labia of vagina.
           c) Your both knees should touch or rest on the ground.
           d) Your spine or backbone must be straight or erect.


Benefit -


          a) This Pose helps to relax and calm your mind.
          b) Stretches muscle fiber of legs.


Limitation -


            a) Those who have knee-joint pain or ankle-joint pain must avoid to do Siddhasana or Accomplished Pose or Perfect Pose.


          Previous - Reclined Thunderbolt Pose                                                  Next - Easy Pose


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Reclined Thunderbolt Pose (Supta Vajrasana) How to do & it's Benefits

A girl doing Yoga Reclined Thunderbolt Pose / Supta-Vajrasana
Reclined Thunderbolt Pose / Supta-Vajrasana


                               Pronunciation -             su-pta-vah-ja-ra-sa-na
                               Meaning -  Supta is the sanskrit word and it means 'lean back down'. 
                                                                                    And asana means 'Posture' or 'Pose'.
                               Difficulty - 5 (out of 5)

                                      Supta Vajrasana is also known as "Reclined Hero Pose".


How to do Reclined Thunderbolt Pose (Supta Vajrasana) ?



A girl doing Yoga Step by step How to do Reclined Thunderbolt Pose / Supta-Vajrasana
How to Do Reclined Thunderbolt Pose / Supta-Vajrasana


Steps -

       
        1) Seat in Vajrasana (Thunderbolt Pose).

      2) Slowly-slowly lean or bend backward, with the help of your hand i.e. palm, forearm & elbow.

      3) Now rest in this position for 10-15 seconds.
                For beginner 5 seconds are enough.

      4) Now slowly come back to starting position, with the help of your hand i.e. palm, forearm & elbow.



Note -

          
          a) This is very difficult pose, so be sure that you are doing it in right way and slowly-slowly lean backward or bend backward.
          b) Take the help of your hands and elbow to slowly-slowly bend backward.
          c) Remain calm and steady during this pose.



Benefit -

        
        a) As you lean backward in vajrasana, all the muscle and fibers of your thighs really-really stretch too much and make it strong and healthy.
        b) This pose strengthen your lower body muscle including thighs, hips, calf's and ankles etc.


Limitation -

         
        a) Those who have knee-joint pain or ankle-joint pain must avoid to do Reclined Thunderbolt pose (Supta Vajrasana).


          Previous - Thunderbolt Pose                                                           Next - Perfect / Accomplished Pose


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Thunderbolt Pose (Vajrasana) How to do & Benefits


A girl doing Meditation in Vajrasana / Diamond Pose
Vajrasana / Diamond Pose/Thunder-bolt Pose



                               Pronunciation -             va-ja-rah-sa-na
                               Meaning - Vajra is the sanskrit word and it means 'Thunderbolt'. 
                                                                                  And asana means 'posture' or 'pose'.
                               Difficulty - 1 (out of 5 )

                                  Vajrasana (Thunderbolt) is also known as "Diamond Pose".


How to do Thunderbolt or Diamond Pose (Vajrasana)?

Steps -

                                                  
           1) Vajrasana is the seated posture. So stand on your knees, fold your both leg and rest your buttocks on your heels. As shown in the picture above. Just like a Buddhist prayer.

            2) Now you can place your palms face down on the top of your thigh or take any Mudra and place palm face down on the knee.

            3) Take any mudra (hand gesture) and rest your palms face down below the navel on thighs. I prefer Dhyaan Mudra & Gyan Mudra.



Note -

               
            a) Your both knees should touch or rest on the ground.
            b) Your spine or backbone must be straight or erect.
            c) This is the only asana that you can practice immediately after taking the meals.



Benefit -

          
          a) This pose helps in indigestion problem and improve digestive systems work.
          b) This pose helps to relax and calms your mind.
          c) This pose strengthen your lower body muscle including ankles, calf's and thighs etc.



Limitation -

         
           a) Those who have knee-joint pain or ankle-joint pain should avoid to do Diamond or Thunderbolt Pose.



Variation -

              
            The variation of Thunderbolt Pose or Vajrasana include in advanced type of asana which is little bit difficult and that pose is called ''SuptaVajrasana or Reclined Thunderbolt Pose''.



          Previous - Half Lotus Pose                                                                Next - Reclined Thunderbolt Pose



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Half Lotus Pose (Ardha Padmasana) How to do & Benefits


A girl doing Meditation in Half Lotus Yoga Pose
Half Lotus Pose / Ardha Padmasana


                              Pronunciation  -            ara-dha-pa-dma-sa-na
                              Meaning -  Ardha is the Sanskrit word and it means 'half'. 
                                                                                     And asana means 'posture' or 'pose'.
                              Difficulty - 1 (out of 5) depending on flexibility of legs.




How to do Half Lotus Pose (Ardha Pamasana) ? 

Steps -

                                          
      1) Sit on the floor or mat with leg straight.

      2) Slowly fold the left leg from knee and place left foot heel on right thigh as close to navel as possible.

      3) Now fold the right leg from knee and place it under the left thigh.

      4) Take any mudra (hand gesture) and rest your wrist on the knee. I prefer Dhyaan Mudra & Gyan Mudra.



Note -

           
            a) You can change leg position, if posture becomes uncomfortable.
            b) Your both knees should touch or rest on the ground.
            c) Your spine or backbone must be straight or erect.


Benefit -

        
           a) This Pose helps to relax and calm your mind.
           b) This pose strengthen your lower body muscle including ankles, calf's and thighs etc.


Limitation -

         
           a) Those who have knee-joint pain or ankle-joint pain should avoid to do Half Lotus Pose.


         Previous - Lotus Pose                                                                               Next - Thunderbolt Pose


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Lotus Pose (Padmasana) How to do & Benefits



A girl doing Lotus Pose Yoga Asana Pose for Meditation
Lotus Pose / Padmasana


                              Pronunciation -          pa-da-ma-sa-na
                              Meaning -  Padma is the Sanskrit word and it means a 'Lotus'. 
                                                                                And asana means 'Posture' or 'Pose'.
                              Difficulty - 3 (out of 5) depending on flexibility of legs.



How to do Lotus Pose (Padmasana) ?

Steps - 


            1) Sit on the floor or mat with leg straight.

            2) Slowly fold the left leg from knee and place the left foot heel on right thigh as close to navel as possible.

            3) Now fold the right leg from knee and place the right foot on the left thigh as close to navel as possible.

            4) Take any mudra (hand gesture) and rest your wrist on the knee. I prefer Dhyaan Mudra & Gyan Mudra.


Note -


            a) You can change leg position, if posture becomes uncomfortable.
            b) Your both knees should touch or rest on the ground.
            c) Your spine or backbone must be straight or erect.


Benefit -


          a) This Pose helps to relax and calm your mind.
          b) This pose strengthen your lower body muscle including ankles, calf's and thighs etc.


Limitation -



         
         a) Those who have knee-joint pain or ankle-joint pain should avoid to do Lotus Pose.


Variation -

             Those who are unable to do Lotus Pose, they can try ''Half Lotus Pose'' (Ardha Padmasana).


                                                                   Next - Half Lotus Pose

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Yoga Poses for Meditation



                                        1. Lotus Pose (Padmasana)



How to lotus pose step by step
Lotus Pose



Click here for : How To Do Lotus Pose - step by step in right way. & it's benefit.



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                                          2. Half Lotus Pose (Ardha Padmasana)




How to half lotus pose step by step
Half Lotus Pose




Click here for : How To Do Half Lotus Pose - step by step in right way & it's benefit.



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                               3. Thunder bolt or Diamond Pose (Vajrasana)




How to Thunderbolt pose step by step
Thunder-bolt pose

Click here for : How To Do Thunder bolt Pose - step by step in right way & it's benefit.


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                           4. Reclined Thunderbolt Pose (Supta Vajrasana)




How to reclined thunder-bolt pose step by step
Reclined Thunderbolt-pose



Click here for : How To Do Supta Vajrasana - step by step in right way & it's benefit.



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                          5. Perfect or Accomplished Pose (Siddhasana)




How to perfect pose step by step
Perfect yoga pose


Click here for : How To Do Accomplished Pose - step by step in right way & it's benefit.



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                                               6. Easy Pose (Sukhasana)




How to easy yoga pose step by step
Easy Yoga Pose



Click here for : How To Do Easy Pose - step by step in right way & it's benefit.




  See Also :

             <<  Standing Yoga Poses for Health & Fitness



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Yoga | What is Yoga, really...


Yoga Word animated vector scale graphics

Yoga



What is Yoga? What are Benefit of Yoga? What's in it?

What is Yoga really...!!!




                                            
                    Yoga.  Yoga is the way of healthy life style. Now the whole world and modern science accepted the benefits and importance of yoga. The Yoga is originated in India, before 2700 BC.

                                               The Yoga is the Sanskrit word and it means ‘Unite’ or ‘Join’ the body and mind.”


                                                         The good health is the privilege of every human being. Health is positive concept. Yoga is the most powerful and safe and well known healing technique approved by science and whole world. And important thing is the Yoga is only one drug less healing techniques. 

                                                    Yoga is truly helpful to keep yourself physically fit, mentally alert and emotionally well balanced.”


                                                         In Yoga, posture or asana are important things. Here are some ‘Yoga Posture for Meditation’ which anybody can do anywhere you want. Yoga is only for developing physical, mental and emotional health. Normally, Yoga have to practice in dawn or morning with empty stomach. Yoga can also practice in the evening with three – four hour after lunch or empty stomach. 

                                                The Yoga practice must be done on soft surface like Yoga mat or blanket, in non – disturbing place. 
 
A folded Yoga mat on wooden surface
Yoga Mat


                                         Do not practice Yoga on hard surface or floor, it will hurt your skeleton and internal organs too. So must do on Yoga mat or blanket.

A girl doing Yoga on Yoga Mat, So internal organs did not get hurt because of hard surface
Yoga Mat 1


                                                    
                                                                     On  11th December 2014, the UNGA (United Nations General Assembly) approved the proposal to celebrate ‘June 21’ as the “International Yoga Day”.



   See Also :

             <<  Yoga Poses for Meditation  

          <<  Standing Yoga Poses for Health

          <<  Mudra's or Hand Gesture for Meditation  

          << Why Men need Yoga more than Women do


Guided Meditation for all problems

                               Guided meditation is very easy and popular type of Meditation.


A girl doing meditation on headphone guided voice sound
Guided Meditation Audio Type


How to do Guided Meditation ? 


                                                        Guided meditation is very easiest and popular way in this modern world. You need only will – power to do this meditation. Centuries ago, human life was more simple, with less distraction and tension. But now days, in this modern world, people don’t have time for themselves, they have less will – power and distraction are everywhere.

                                                        So this type of meditation, the Guided meditation is very useful and easy way in this busy life. Let’s see how to do Guided Meditation –

           Generally, Guided meditation comes in the form of audio and video i.e. C.D, D.V.D, .Mp3, .Mp4 etc.

                                                        In audio type of guided meditation, there is only a voice of master to guide your all attention on the breathing and so on. There will may be or may not be music at the background, only the voice of master or teacher. And just do it as you hear and feel it and visualize it, what master says. Same with the video type of guided meditation, but in it you can watch and listen the master, how he do it.

                                                        Some of them in the audio or video, the master tell you to imagine and visualize on specific object (also called as ‘Gazing meditation’) like center of energy (chakra), scene or view like imagine that you are meditating at the beach – feel the sound of ocean. Just like it. The main purpose of it is for relaxation in your body and mind.


Tip – Once you get perfect in Guided Meditation try Mindfulness Meditation and Loving Kindness Meditation



   Previous - Nadi-Shuddhi Pranayam(Breathing Exercise)        Next - Why Men need Yoga more than Women do

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Nadi Shuddhi Pranayam

                                                       This is another type of Pranayama.


A couple doing Nadi-Shudh, Pranayama on beach – Breathing exercise
Nadi Shuddhi Pranayama


       How to do Nadi Shodhana Pranayama ?


                                                                         This is another type of Pranayama (breathing exercise). This is not exactly type of meditation, but it calms the mind and prepare it for meditation. As you seat in comfortable    posture   and took   mudra   with your eyes closed, concentrate on your breathing or internal sound like Heart beat. Now don’t take deep breath, your breathing must be at natural depth. Don’t chant any mantra or pray. Stop your thinking and thoughts.

                                                               Now slowly start inhaling and exhaling. By gently pressing your left nostrils with the help of your fingers, breath -  in full of your lungs capacity(inhale full). Hold your breath for 3 second and then release left nostril and gently press your right nostril with the help of fingers and breath – out (exhale) slowly. Hold your breath for 3 seconds and repeat again for 10 or 15 times. The important note is take deep breath as you can, up – to your lungs capacity.

                                                                Believe me you will feel instantly fresh after doing these breathing exercises for just in 1 minutes.



          Previous – Breathing Exercise                                                                             Next – Guided Meditation


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