Touch the tips of the
thumbs with the tips of the forefingers.
The tips of the forefingers
touches the tips of the thumbs and the middle finger,
the ring finger and the little fingers are folded
to touch the palms.
Fold the thumb inside
and fold the other fingers touching the palms.
Make a fist of both the
palms with the thumb tucked inside and place them
by the side of the navel.
Join both the palms and
place them on the chest with the thumb touching the
literally means roaming through space. It has been
described in Gherand Samhita as follows:
the lower tendon of the tongue and move the tongue
persistently ;rub it with butter, and draw it out
with an iron instrument to lengthen it. Its constant
practice elongates the tongue and when it reaches
the space between the eyebrows, then Khechari is complete.
is followed by constant turning up and back of tongue
so as to touch the palate, till it reaches the holes
of the nostrils opening into the mouth. Close these
holes with the tongue thereby stopping inspiration,
and gaze at the space between the eyebrows. This is
known as Khechari. It is said that by this practice
there is no fainting, hunger, thirst or laziness.
Mudra (Gyan mudra)
Join the tips of the
index fingers to the tips of the thumbs while keeping
the other fingers extended. This gesture is known as
Jnana Mudra . It is the known to be the symbol of
knowledge. The index finger is known to symbolize
the individual soul and the thumb represents the
universal soul. Union of these two symbolizes
on the back. Bend the legs.
the heels towards your hips.
deeply for a few minutes.
then relax the muscles at the opening of rectum.
Repeat 3-4 times.
case of women, Vaginal muscles should be
simultaneously contracted and relaxed.
pull the muscles of the openings and the pelvic
floor inward and upward and relax them. Repeat the
process 2-3 times . Breath rhythmically. Practice
it for half a minute, then relax.
it daily until muscles can be contracted or
relaxed rhythmically for 5 minutes.
to do these exercises in varied positions viz.
kneeling, sitting, standing and independent
of the breathing rhythm.
Mudra exercises the pelvic muscles,
which control the opening of the rectum and the bladder.
It is therefore beneficial in prevention of incontinence.
It is especially useful for women since it strengthens
the pelvic floor muscles, thereby preventing
prolapse of the uterus.
Touch the points of the little finger and the ring
finger to the tip of the thumb lightly.
Join the middle finger and the ring finger with the
tip of the thumb; the forefinger and the little finger
should be held upright.
Bring the middle finger down to touch the palm and
bring the padding of the thumb on top of it, keeping
the other fingers straight up.
Join both the palms and lock the facing fingers
together, keeping one thumb upright. The upright thumb
must be encircled by the other thumb and the index
Touch the tip of the little finger with the tip of
the thumb while the other fingers are kept upright.