Jnana Mudra – Gesture of Higher Knowledge for Awakening Clear Seeing
This is a mildly stimulating mudra for awakening the clear seeing through the power of witnessing and enhancing one-pointed concentration as well as giving you the ability to discern between the limitless true Self and the limited personality.
Touch the fingertips of your index fingers to your thumbs on each hand, creating a round, open circle. The pinky, ring and middle fingers all extend straight out. Rest the backs of the hands on the lap or thighs and relax your shoulders as you hold the mudra.
- Notice how the breath is directed into the upper chest, neck and head.
- Feel the fuller breath coming into the upper part of your lungs, creating an uplifting feeling.
- Supported in this uplifting feeling, the attention is directed into the frontal brain, your area of higher reasoning.
- Sense the space between the brows, as your center of clarity allowing you to witness all that arises in your mind.
- Take several breaths to sense the silent space between your thoughts creating even more stillness in the mind and letting go of the need to identify. Your true Self arises in this stillness and space.
- Stay as long as your are comfortable.
- Maybe adding an affirmation which you can say silently or out loud. “Through awakening clear seeing, I experience the silence of my authentic being.“
- When ready, release this gesture and rest in complete silence.
- When you are ready to go about your day, open your eyes slowly and gently.
(source: Mudras for Healing and Transformation by Jospeh and Lilian LePage)
Benefits: increase range of motion of diaphragm, aid in continuous and smooth movement of the breath, support complete exhalation and removal of toxins in the body, calming practice.
Props: narrow opening straw or just pursing your lips.
Begin in a comfortable position, either seated, lying down or even standing supported. Inhale through the nose in a natural relaxed way, exhale evenly and naturally hrough the straw or pursed lips. The head position is neutral with the straw facing forward not down. A variation is to take the straw out for the very last bits of air releasing and exhale through the nose but it takes some practice to do this evenly. Try 4-5 rounds at the beginning, returning to your natural breath between rounds.
Reclind Bound Angle
Benefits: gently stretch the IT band along side legs, stretches the glute muscles of lower leg, facilitates breath into top side of body.
Place one blanket on the mat to cushion the lower hip and one folded blanket for head rest (keeping spine aligned). Lower down to your side, extending the top leg down the mat with the foot on the floor and the lower leg out to the side with foot to the floor. Arms can rest on top of each other while the head rest on the blanket. May add another blanket or pillow between arms. Stay for up to 5 minutes on each side, maybe rolling onto your back to bring legs to the body between sides.
Mountain Brook Pose