Site icon embodied health

The Benefits of Mṛgi Mudra in Prāṇāyāma

Yvonne Cattermole

A mudra is a seal or gesture to encourage stability of mind or affect a change in the physical or emotional body; it is said mudras work at a deeper and subtler level to āsana (postures). The different parts of the hand relate to the elements, attitudes and the body.

In the viniyoga tradition, we use mṛgi (mrigi) mudra or deer seal for prāṇāyāma in order to refine the breath.

“Mṛgi mudra allows us to create a very fine valve in the nostril to regulate the breath. Whether you are breathing in or breathing out of one nostril, one nostril is fully closed and the other is partially restricted. When breathing through one nostril, there is no ujjāyī in the throat, the throat is completely relaxed” (Roy and Charlton, 2019).

I have been asked if mṛgi mudra has a specific meaning. The hatḥa and tantric traditions have more to say on energetic models and from my reading, one source suggests that mṛgi mudra is also Viṣnu (Vishnu) mudra however in Viṣnu mudra the third and fourth fingers are extended. This gesture is said to bring universal balance. When we bring the two fingers to meet the thumb (as above), we create the shape of a deer’s (mṛgi) head.

This map illustrates the thumb and fingers representing the elements. To create mṛgi mudra we traditionally we use the right hand so the thumb (representing fire) is placed on the right nostril to balance solar energy and the third finger (earth) and fourth finger (water) are placed on the left nostril to balance lunar energy. In supporting the practice of prāṇāyāma, it is suggested that mṛgi mudra stimulates the heart and lungs and facilitates deep and conscious breathing. (www.tummee.com).

As I use mṛgi mudra within prāṇāyāma practice, I cannot separate effects and prāṇāyāma has symbology all of it’s own relating to our subtle energy body

With all models we can choose how to interact with and employ them. Ranju Roy considers this when he writes about the Sāṃkhya model: ‘it is only by interacting with a model as if it were useful does it become useful; not necessarily true, but an effective and fruitful foundation for the theory and practice of yoga in everyday life.’ (Roy, 2004)

Using mrgi mudra in alternate nostril breathing allows a balanced and supported technique, allowing us to focus on the breath and the experience of practice.

Hand mudras for meditation

Prāṇāyāma practice is excellent preparation for reflection. It reduces heaviness, dullness and brings stability to the mind. Having worked with mṛgi mudra with alternate nostril breathing, we can begin meditation. Here are two of my favourite hand mudras for the next part of our yoga practice:

Chin (consciousness) or Jnana (wisdom, knowledge) mudra connects us to our higher self, helps lift dull energy, creates a more receptive state, calms the mind, and brightens the overall mood.

If seated, rest your hands on top of your thighs with your palms turned up if you feel receptive or palms down if you feel a need to be contained and grounded

Gently touch the tip of the index finger to the tip of the thumb, keeping the remaining three fingers lightly extended.

As well as the elements, the index finger represents individual consciousness and the thumb represents universal consciousness. The index finger represents the limited perspective of self and the thumb is the expanded perspective of self. When the two join, the limited self is connected to the spacious universal self. It expresses the human desire for this state of oneness. It is a state of infinite relationship and connection.

(I have seen Jnana mudra and Chin mudra differentiated by turning the palms up for Jnana mudra and turning the palms down for Chin mudra. Sometimes one palm is up and one is down or one hand is in this mudra and the other hand is practising something entirely different.)

Dhyana mudra (meditation seal) is another classic hand mudra often used when meditating without any specific intention. The two hands formed into a bowl represent being inwardly free, pure and empty in order to receive everything that we need on our spiritual path. We trust in the divine and know that in this moment, we are enough.

To bring your hands into the contemplative gesture of dhyana mudra, rest them upturned, at your navel with the right hand on top. Bring the thumbs together to touch at the tips, forming a triangle. I tend to rest the palms in my lap but for a focused attention hold your hands by your navel.

  • Aids concentration
  • Balances right and left sides of body
  • Quiets mind
  • Assists healing

And the last word goes to Georg Feuerstein (German Indologist):

‘just as sound has a transcending aspect, so also the positioning of the body in space can communicate or invoke primal truths.  Thus the mudras which are mostly hand gestures (hasta mudra), are both expressive and conducive to spiritual states.’

The Yoga Tradition by Georg Feuerstein

What’s been your experience of hand mudras, seated breathing and meditation? Let me know and do ask questions if you have them, Yvonne

Bibliography:

Exit mobile version