Today’s article is about Prana Mudra. In this article, you will be able to know what is the method and benefits of doing Prana Mudra? What precautions should be taken while doing this mudra etc? So let’s start –
This mudra is the best way to awaken the dormant life force. Prana Mudra is also called Shanti Mudra. To do this posture properly, you need to have knowledge of Bhairav Mudra, Moolabandha, Padmasana, Siddhasana, or Siddhayoni asana. Only then you can take full advantage of this mudra.
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Method of doing Prana Mudra –
- First of all, sit in a comfortable posture of meditation.
- One can also sit in Padmasana, Siddhasana, or Siddhayoni posture to get the maximum benefit of this mudra.
- Now keep both hands in Bhairav Mudra.
- Keeping your eyes closed, give rest to the whole body, especially the abdomen, arms, and hands.
Prana Mudra Step 1 –
- Close your eyes and breathe in.
- Now take out as much air as possible from the lungs.
- For this, while contracting the abdominal muscles, exhale deeply and deeply.
- Now hold your breath outside and, keeping the focus on the Mooladhara chakra located in the Mooladhara, apply the moola bandha.
- Hold your breath out for as long as you can comfortably.
Prana Mudra Step 2 –
- First of all, relax the fundamental bond.
- In order to get maximum air into the lungs, slowly expand the abdomen and take deep breaths in slowly.
- Simultaneously, raise the hands up to the navel.
- Your hands will be open, fingers facing each other, but not touching each other.
- Keep your palms towards the torso as shown in the picture.
- The movement of the hands should be in sync with the abdominal respiration.
- Keep your arms and hands relaxed.
- Whenever you inhale from the abdomen, try to feel that the life force is moving up in the spine from the Muladhara chakra to the Manipura chakra.
Prana Mudra Step 3 –
- Spread the chest and keep inhaling till the hands are raised up and brought to the right in front of the heart center.
- While inhaling try to feel that the life force is pulling from Manipur to Anahata.
Prana Mudra Step 4 –
- Now lift your shoulders slightly and fill more air in the lungs.
- While filling the air, feel that the prana is moving up to the Vishuddhi chakra.
- Along with inhaling, raise the hands up to the front of the throat.
Prana Mudra Step 5 –
- Now while extending the arms to the side, hold the breath inside.
- In the final position, the hands will remain in line with the ears.
- The arms will remain extended to the side. But it will not be fully stretched.
- Your palms will be facing upwards.
- Feel that Prana is spreading like a wave and reaching Ajna, Bindu, and Sahasrar.
- Now focus your attention on the Sahasrara and try to mentally see the pure aura emerging from the head.
- Feel that the whole personality is spreading waves of peace for all beings.
- Stay in this state for as long as possible without putting any stress on your lungs.
- Repeat this mudra Steps 4, 3, 2, 1, and slowly return to the starting position while exhaling.
- While exhaling, feel that Prana is gradually descending through each chakra and reaching Muladhara.
- Apply Moolabandha at the end of the laxative and keep concentration on the Mooladhara.
- Then relax the whole body and do normal breathing.
- Now that you become proficient in this practice, then mentally watch the breath ascending and descending like a stream of white light in the Sushumna Nadi.
- Do not forget to return the prana to the root at the end of the practice.
Breathing while doing Prana Mudra-
- In this mudra, the duration of breathing, exhalation, and Kumbhaka should be increased gradually.
- Always keep in mind that there is no stress on the lungs.
Awareness while doing Prana Mudra-
Combined with breathing and the movement of raising and lowering the hands, move the awareness from Muladhara to Sahasrara and then from Sahasrara to Muladhara as a continuous, continuous flow.
The sequence of doing Prana Mudra –
This mudra can be practiced anytime at any time.
But it is best to practice this mudra after asanas and pranayama and before meditation.
Prana mudra practice time-
The best time to do this mudra is at sunrise. It is best to practice this mudra in front of the rising sun at the time of sunrise.
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Benefits of Prana Mudra –
- This Mudra awakens the dormant life force.
- Prana mudra distributes the life force throughout the body.
- By doing this mudra, physical strength, health, and self-confidence increase.
- This mudra develops awareness of the vital body, the Nadis and chakras, and the subtle prana flow in the body.
- This mudra brings inner peace and equanimity by imbibing the external attitude of exchanging energy from infinite sources.
- Prana mudra encourages respiration and makes prana upwards.