Balancing Breath with Vishnu Mudra
Balancing Breath with Vishnu Mudra
Mudras have been used in India for thousands of years. Their purpose is to channel and redirect energy within the body to achieve optimal health and vitality. The word mudra translates as "seal", it is used to describe a physical gesture made with the body or hands.
In yoga philosophy it is said that we have 72,000 subtle energy pathways (nadis) moving through our bodies. Many of these end in our hands and fingertips which is why hand mudras are so effective and facilitating balance and flow of energy.
When we hold our hands into a specific position with awareness and intention we are creating a seal of energy between 2 or more of the nadis. We begin to develop a new circuit of energy in our subtle energy bodies. Each finger and thumb is said to hold a different element quality and we can encourage energy to flow to or from certain areas of our being simply by changing the position of our hands.
Thumb - represents the fire element
Index finger - represents the air element
Middle finger - represents the space element
Ring finger - represents the earth element
Little finger - represents the water element
In the run up to, and around the Spring Equinox (equal day and equal night) and during eclipse season, I like to practice Nadi Shodhana (alternate nostril breathing) pranayama (prana is life force and yama is discipline or practice) with Vishnu Mudra (pictured above), also known as "Universal Balance Gesture".
Vishnu mudra activates the energies of the first three chakras (energy centres along the spine) - the Muladhara (Earth element - Root chakra for grounding and stability), Svadisthana (Water element - Sacral chakra for creativity and flow) and Manipura (Fire element - Solar Plexus for personal power and confidence). Vishnu is one of the three main Hindu deities, known as the protector of humanity by keeping the universe in balance and defeating evil, celebrated during the festival of colours, known as Holi which is happening in Indian communities around the world today and tomorrow (24 - 25 March 2024).
To practice Vishnu Mudra come into a comfortable seated position. Raise the right hand with the elbow bent. You have the option to support your elbow by resting it in your left hand. Always practice with your right hand, even if you are left handed. Now curl the index finger and middle finger in towards the palm of the hand. Allow your thumb, ring and little fingers to extend.
By extending these digits you are encouraging the flow of energy to the corresponding elements of Fire, Earth and Water within you. The other fingers and elements of Air and Ether (space) bow down, allowing you to feel grounded and more connected to Mother Earth.
Vishnu Mudra is perfect for practising Nadi Shodhana, a balancing breath technique that can transform the way you feel within minutes. I have found it helpful with dizziness, anxiety and calming an overactive mind during unsettling astronomical events such as the eclipses we are facing over the coming month.
Nadi Shodhana is considered by some to be one of the most beneficial Yoga practices you can do.
The benefits include:
- Detoxifying the body
- Reducing stress and anxiety
- Calming the nervous system
- Balancing hormones
- Supporting respiratory channels
- Encouraging mental clarity and focus
- Infusing the body with the flow of oxygen
- Bringing balance to right and left hemispheres of the brain.
As with most pranayama practices it is best to practice Nadi Shodhana on an empty stomach. Early morning before breakfast is perfect. In your favourite seated position allow your spine to lengthen and gently close your eyes. Begin by taking a few rounds of deep breaths in and out through both nostrils together. At this stage ensure that your nasal passages are clear by having a tissue handy if you need to blow your nose. If you don't have time to sit, then you can also try doing this standing up facing the sun while out on a walk in nature. I take treats for my dog Dylan to hunt for in the field to keep him occupied so that I can grab a few quiet moments to do four rounds of this practice to balance the masculine and feminine (sun and moon, right and left) hemispheres of my mind and body.
Raise your right hand in Vishnu Mudra up to your face. The thumb will close your right nostril by applying gentle pressure which will allow you to breath through your left nostril only. Your ring and little finger will close the left nostril, allowing breath to move through your right nostril.
To begin breathe in through both nostrils, then close your left nostril with the ring finger and little finger and breathe out of the right nostril for a count of 4. Keeping the left nostril closed breathe in deeply through the right side for a count of four. Next hold your breath for a count of 4 while switching sides to close your right nostril with your thumb and release the ring finger and little finger to breathe out through the left for a count of 4. Then breath in through the left for a count of four, hold the breath for a count of 4 and then breathe out through the right for a count of 4, this completing one round. Take a break and return to your natural breath, before repeating the cycle 4 more rounds. As you return to the practice daily, you may find that you can increase your capacity and extend each exhale for a count of 8, but keep your inhale and breath hold for the count of 4. By doubling the length of your exhale you can really feel the exhale clearing all of your energy centres along the spine, which cultivates even more calm and balance in the body and mind
A word of caution: It is important not to overreach too soon with these pranayama practices, so give yourself time to increase your capacity slowly 🙏🏽
Gradually your capacity may expand to inhaling for a count of 8, holding for a count of 8 and exhaling for a count of 16. This ratio really slows down time and space, but is only beneficial if you have eased into it without forcing beyond your natural capacity.
The above practice is recommended for mornings. You can also use a variation of this to calm your mind and prepare for sleep when laying in bed with your arms relaxed alongside your body with the palms facing up. Take a few deep breaths in and out through both nostrils before placing all of your awareness inside the palm of your left hand. On your next inhale draw your awareness up along your left arm and visualise breathing in just through your left nostril and up into your brow centre. Pause before switching sides and following your breath with your mind’s eye as it flows out through the right nostril and down your right arm, into your right palm.
Repeat this simple left to right breath for a few rounds to really activate your lunar energy and then once you can feel your mind starting to settle, the next time you find your awareness in the palm of your right hand, breathe back up along the right arm into the right nostril and up to the brow centre, before sending the exhale down through the left nostril and into the left palm.
Repeat four more rounds, breathing in through the left, out through the right, in through the right, out through the left. If you get lost, just remember that you switch sides after the inhale, so you can start over at any time, breathing in through the left, out through the right, in through the right, out through the left.
Once you’ve completed four rounds you hopefully will feel more ready to drift off into a deeply nourishing sleep.
Let me know how you get on with these practices and feel free to reach out if you need any help.
Take it easy on yourself during this eclipse season and use this practice to support you through these tumultuous times.
Wishing you a calm and centred lunar eclipse.
Love
Lou