The Secret Life of the Body Mudra Card Deck by Tina Foster – Mudra Database

Welcome.

This mudra database was created for those who’ve purchased The Secret Life of the Body Mudra Card Deck designed by Tina Foster.

This database is also readily available to anyone interested in mudras. To learn more, check out The Secret Life of the Body: MUDRAS Virtual Course or learn more about/ purchase your own mudra deck, go here:  The Secret Life of the Body Mudra Card Deck. Thank you.

40 Mudras (in alphabetical order)
IMG_8952Abhaya Mudra (Reassurance) 
Abhaya Mudra (Reassurance)
Abhaya Mudra (Reassurance)

How to practice:

Hand raised, palm facing outwards, fingers extended, pointing upwards. Wrist is at a right angle. Very effective with both hands, or in combination with another mudra held with the other hand.

 

Translation: Abhaya means “no fear” in the protective sense, to invoke fearlessness, but also to say, “don’t be afraid” as when the Buddha used it to calm a family argument and stop a war –acknowledging that anger and war are based in fear. In another story, he used it to calm a stormy sea.

 

IMG_9232Adi Mudra (Original)
Adi Mudra (Original)
Adi Mudra (Original)

How to practice:

Tips of thumbs to base of pinkie fingers. Close all fingers over the thumbs. Bring the base and middle knuckles of each fist to touch, holding them flush with one another as in the photo. Thumbs face outwards.

Hold at heart, solar plexus, lower abdomen, or rest on lap.

Translation: Adi means “first” or original

Babies often naturally bring their hands into this mudra.

 

IMG_0890Agni Mudra (Fire)
Agni Mudra (Fire)
Agni Mudra (Fire)

How to practice:

Press thumb against the back of the ring finger with as much of the ring finger against palm as possible. Other three fingers fully extended as much as is possible. Index and middle finger touching.

Agni Mudra is especially effective in evoking change, and should be stopped after change is realized or problem is relieved, but can be practiced during yoga, meditation or everyday life. Use it to address challenges and move on.

Translation: “sun” or solar or fire; a burning from the center or core

Element of the body brought to balance: Fire

 

IMG_9053Ahamkara Mudra (Selfhood)
Ahamkara Mudra (Selfhood)
Ahamkara Mudra (Selfhood)

How to practice:

Bend index (air) finger and place thumb (fire) on outside of index. Thumb should be not quite halfway down the index, but more towards the tip of the index.

Translation: Ahamkara is a very nuanced word, evolving from the most ancient texts through the Bhagavad Gita. Basically, “Aham” means “I” and kara means “a thing coming from nature”. “I am” or “I exist”. Birth of the ego.

IMG_0676Akash Mudra (Ether)
Akash Mudra (Ether)
Akash Mudra (Ether)

How to practice:

Press the thumb to cover as much of middle finger as possible. The middle finger can be more curled into a roll, squeezed tight, or more straight, but pressing as much as possible into the palm. Other three fingers fully extended as much as is possible. Be aware of the spaces between fingers, including the very tight space. Also, feel how your extended fingers occupy empty space.

Akash Mudra can be used to assist detoxification, but can be practiced at any time– during yoga, meditation or in “regular” life– in any posture or even during non-exercise movement.

Element of the body brought to balance: Ether or Space

Translation: Akash means “ether” or emptiness which is a place for something to come into. Potential.

IMG_9346Alapadma Mudra (Full Bloom Lotus)
Alapadma Mudra (Full Bloom Lotus)
Alapadma Mudra (Full Bloom Lotus)

How to practice:

Open your hand wide, extend all fingers far apart, palm facing upwards. Bend pinkie finger towards palm. Pinkie can be more round or more straight like mine is in the photo.

You can use both hands, if you like by joining the tips of pinkies, and then joining the base of the palms under the thumb, like a very open lotus.

Translation: Ala means “fully open” padma means “lotus”, the symbol of the human spirit remaining pristine even after rising from the mud.

IMG_8945Anjali Mudra (Unity)
Anjali Mudra (Unity)
Anjali Mudra:

How to practice:

Bring your hands together in the gesture we call “prayer” in the West. Most commonly held at heart center but the third eye center or, or at any chakra center, including the 7th just above your head. Anjali Mudra is a great gesture of thanks and/or salutation, but also great as a meditation mudra.

Translation: Anjali means “offering” or salutation

IMG_8527Apana Mudra (Release) 
Apana Mudra (Release)
Apana Mudra (Release)

How to practice:

The ring (Earth) and middle (Ether) fingers to the tip of the thumb (Fire), fingers rounded or more pressed down towards or resting on the palm. The more rounded the fingers, the more soft, round the energy; the more pressed the fingers under the thumb, the more intense, angular and sharp the flow will be. Other two fingers fully extended, very straight or soft, touching or not. Play with the different “settings” as much as you like.

Translation: Apana “down-breath” or “downward wind”

IMG_9664Bhumisparsha Mudra (Witness) 
Bhumisparsha Mudra (Witness)

Bhumisparsha Mudra (Witness)

How to practice:

Hand lowered, palm facing inwards, fingers extended, pointing downwards. Tips of fingers lightly touching your support.

Very effective in combination with another mudra held with the other hand, such as Abhaya Mudra (fearlessness).

Bhumisparsha Mudra comes from the story of Siddhartha Gautama, the future Buddha, symbolically facing his shadow, symbolized by the “demon” Mara while asking the Earth to “witness”.

Translation: Bhumisparsha translates as “touching Earth”

dhenu 897x1497-7Dhenu Mudra (Sustainability)
Dhyana Mudra (Contemplation)
Dhenu Mudra (Sustainability)

How to practice:

Interlace pinkie fingers. Join tips of index, middle and ring fingers. Join thumbs lengthwise side to side. Press index fingers to the right, middle fingers to the left, ring fingers to the right.

Difficult to find the finger positions, but once established, fingers sustain the position with much less effort.

Translation: Dhenua translates as “sustaining, to sustain or be sustainable” to be able to hold or continually repeat.

IMG_8855Dhyana Mudra (Contemplation)
Dhyana Mudra (Contemplation)
Dhyana Mudra (Contemplation)

How to practice:

Place the back of one hand into the palm of the other hand. (If you’re at all new to practicing Dhyana Mudra, don’t worry about which hands are top and bottom.) Place one thumb on the nail and first knuckle of other hand. Hands rest in lap, or held higher to increase attention and awakeness.

Translation: Dhyana translates as “contemplation”

IMG_8846 (1)Ganesha Mudra (Eliminating Obstacles)
Ganesha Mudra (Eliminating Obstacles)

Ganesha Mudra (Eliminating obstacles)

How to practice:

Back of left hand to chest, palm facing out, pinkie towards collar bone, thumb towards sternum. Make a claw. Right hand, palm facing chest, thumb towards collar bone, pinkie towards sternum. Make a claw. Then, hook claws together. Relax, get comfortable, breathe. When ready, inhale, then, on exhale, pull claws outward while holding claws tight with fingers. (Careful not to point long nails into flesh of fingers). Pull 6 times on each exhale, staying wide in chest and shoulders. Switch hands, repeat.

Ganesha Mudra is good anytime, but especially when holding pent up tension.

Translation: Ganesha is the well-known Elephant-god in Hindu mythology. Wisdom, prophecy, remover of obstacles

IMG_0653 (1)Garuda Mudra (Inner Freedom)
Garuda Mudra (Inner Freedom)
Garuda Mudra (Inner Freedom)

How to practice: Cross wrists with palms facing inward. Right hand in front. Intertwine thumbs. Spread fingers wide as feels comfortable.

Can’t you just tell what Garuda Mudra does and feels like just by looking? Everything about it is “Yes”. Freedom from the inside out, baby.

Translation: The Sanskrit word “garuda” usually translates as “eagle,” but also “devourer”. Garuda was originally identified with the “all-consuming fire of the sun’s rays” In Hindu mythology, Garuda is the king of birds. He carries the god Vishnu and is a fierce fighter.

IMG_2324Granthita Mudra (Authenticity)
Granthitai Mudra (Authenticity)
Granthitai Mudra (Authenticity)

How to practice:

Interlace pinkies, ring and middle fingers. Bring one index finger to rest upon the other. Cross thumbs in an “X” shape.

Translation: Granthita is “authentic or genuine”, “the real thing” or true nature.

IMG_0928Hakini Mudra (Mind)
Hakini Mudra (Balanced Mind)
Hakini Mudra (Mind)

How to practice:

Touch the fingertips of both hands lightly.

What are people usually doing when you see them naturally holding their hands this way? Yep, they’re thinking. Concentrating. Remembering things. 

Translation: Hakini is a Hindu goddess associated with the third eye, the seat of mind.

IMG_9047Hansi Mudra (Bliss)
Hansi Mudra (Bliss)
Hansi Mudra (Bliss)

How to practice:

All fingers, except pinkie are down.  Allow pinkie to extend.

Translation: Hansi translates most literally as “laughter” also the name of a city in India

IMG_0686Jnana Mudra (Air)
Jnana Mudra (Air)
Jnana Mudra (Air)

How to practice:

Tip of index finger touches tip of thumb. Other three fingers fully extended, parallel to one another; as relaxed as possible.

Jnana Mudra can be practiced any time– during yoga, meditation or in “regular” life– in any posture or even during non-exercise movement.

Jnana Mudra, also known as Gyan or Gyana Mudra:

Translation: very roughly as”knowledge” (“Jnana” is the cognitive event of experiencing a knowledge inseparable from total/divine reality).

Element of the body brought to balance: Air

IMG_7263Kali Mudra (Transformational Truth)
Kali Mudra (Transformational Truth)
Kali Mudra (Tranformational truth)

How to practice:

Hands clasped, index fingers extended, touching, as if one finger pointing in a direction. Thumbs crossed. Imagine as laser-like energy coming out the index fingers, a soft laser or a zap– as needed. Rest mudra in lap, hold at heart, third eye or above head. Angle in desired direction.

Kali Mudra is good anytime, but best when you’re ready for or in the midst of serious learning and transformation.

Translation: Kali “black one” Kali is the goddess of the shadow side of life, change and time passage; she’s about learning outside of your comfort zone and truths that are dangerous to ignore, but empowering to embrace; the icky, tough stuff underneath all the fluff and pretty sparkles

IMG_1028Kubera Mudra (Manifestation)
Kubera Mudra (Manifestation)
Kubera Mudra (Manifestation)

How to practice:

Join index, middle and thumb tips. Ring and pinkie press into palm.

Translation: Kubera is the Lord of Wealth, associated with the semi-divine. He is plump and wears lots of bling.

IMG_0617Linga Mudra (Divine Masculine)
Linga Mudra (Divine Masculine)
Linga Mudra (Divine Masculine)

How to practice:

Left hand, palm up. Right hand fist in left palm. Clasp left fingers around right fist. Extend right thumb (fire).

Translation: Linga literally translates as “phallic symbol”; the phallic symbol of Shiva in his character of creative and reproductive power; divine creative force as separate from animalistic or terrestrial force *

IMG_1036Mahasirs Mudra (Big Mind) 
Mahasirs Mudra (Big Mind)

Mahasirs Mudra (Big Mind)

How to practice:

Join thumb, index, middle fingers with thumb. Press ring finger to palm. Extend pinkie.

Balances energy in the head.

Translation: Maha means “great” or “big” sirs means “head” or “mind” but also “clear” The idea here is the unifying consciousness that flows through everything in the universe.

This mudra database was created for those who’ve purchased The Secret Life of the Body Mudra Card Deck designed by Tina Foster.

This database is also readily available to anyone interested in mudras. To learn more, check out The Secret Life of the Body: MUDRAS Virtual Course or learn more about/ purchase your own mudra deck, go here:  The Secret Life of the Body Mudra Card Deck. Thank you.

IMG_2301Mani Ratna (Sacred Wishes) 
Mani Ratna Mudra (Sacred Wishes)

Mani Ratna Mudra (Sacred Wishes)

How to practice: Join thumbs and index fingers. Touch all four fingertips together. Spread the other fingers comfortably. Like a fine jewel radiating sparkles.

Translation: The meaning s of both Sanskrit words are very nuanced. To simplify for our purposes, Mani means precious, sacred, rare or jewel, Ratna is wishes, longings or desires.

IMG_9383Matangi Mudra (Inner Sovereignty) 
Matangi Mudra (Inner Sovereignty)

Matangi Mudra (Inner Sovereignty)

How to practice: Clasp hands together, excluding the middle (ether) fingers. Join and extend middle fingers. Thumbs form an “x” shape, one over the other.

Translation: Matangi is the god of inner harmony and positive rulership

muladhara 897x1497-5Muladhara Mudra (The Root)
Muladhara Mudra (The Root)
Muladhara Mudra (The Root)

How to practice:

Clasp pinkies together. Extend ring fingers to touch at tips.  Make 2 interlocking rings with each index and thumb. These rings should be joined like a chain.

Translation: Mula means “root” dhara means “support” but also “womb” and “a pile of gold or valuables”

IMG_9292Mukula Mudra (Focus for Healing)
Mukula Mudra (Focus for Healing)
Mukula Mudra (Focus for Healing)

How to practice:

Tips of all fingers join as equally as possible with thumb tip. Fingers are all slightly pointed like a bird’s beak. Touch the pointed end of the mudra directly to the part of your body you want to heal.

About Mukula Mudra, also known as “beak” mudra

Translation: Mukula means “mutual”, as in all fingers joining in mutual effort to heal a part of the body

I’m asking you to do one special “touch” from me. Touch your heart (or wherever feels appropriate) and feel the gratitude I have for you right now as I write this– as well as the gratitude I’ll still have in the present moment– whenever you do the touch. Thank you. ~ tina

IMG_9686Mushti Mudra (Fist)
Mushti Mudra (Fist)
Mushti Mudra (Fist)

How to practice: Make a fist with one or both hands. Place the the thumb (fire) over the ring finger (earth). Then squeeze the fist(s) for a few seconds while exhaling. Release hands open and wide on inhale. Repeat as many cycles as necessary to release negative emotions.

Especially good for anger. IMPORTANT: Keep rest of body as relaxed as possible. There is such a thing as “righteous anger”. We feel it when confronted with outright injustice, for example. It moves us out of complacency and into action. There is definitely a place in the world for righteous anger because it allows us to remain clear-headed and awake.

Translation: Mushti literally translates as “closed fist”

naga 897x1497-6Naga Mudra (Natural Magic)
Naga Mudra (Natural Magic)
Naga Mudra (Natural Magic)

How to practice:

Slip the four fingers of one hand into the four fingers of the other. Cross thumbs in an “X” shape.

Translation: Naga has many meanings, the most common is “Snake or Cobra”. What the snake symbolizes varies greatly over time in Indian history, but also from region to region. Generally and most traditionally, the snake symbolizes the mysterious knowledge of nature. The magic of nature or natural magic.

IMG_8663Padma Mudra (Oneness)
Padma Mudra (Oneness)
Padma Mudra (Oneness)

How to practice:

The thumbs and pinkie fingers on each hand join side to side. All fingers make a roundish open flower shape. Hold it at your heart center, at the third eye, above the head (as in the photo), sitting or standing. Be aware of the roots as well as the space above the fingers and everything between.

Padma Mudra can be done anytime, because its effect is so broad and full. It can be combined with other practices, such as breath, to direct its energy toward different intentions. (We’ll cover this in my upcoming course, “The Secret Life of the Body” which begins in early February.

Translation: Padma means “Lotus”

IMG_8413Prana Mudra (Lifeforce) 
Prana Mudra (Lifeforce)
Prana Mudra (Lifeforce)

How to practice:

The pinkie (Water) and ring (Earth) fingers to the tip or back of the thumb (Fire), fingers rounded or more pressed down towards or resting on the palm.

Other two fingers fully extended, very straight or soft, touching or not. Play with the different “settings” as much as you like.

Prana Mudra can be done anytime, but is especially good during times of depletion, especially from not absorbing vitamins, breathing polluted air or in socially toxic environments. Prana is all about absorption and distribution of lifeforce.

Translation: “Lifeforce” (Prana is often confused with energy and/or breath. Both energy and breath contain prana and also are mobilized or carried along by prana. Energy and breath are resources, not lifeforces, though they contain and provide lifeforce.) Prana is lifeforce on the most basic or essential level. When something moves, prana is moving it, when something heals, it is doing so because it contains prana.

IMG_0749Prithvi Mudra (Earth)
Prithvi Mudra (Earth)
Prithvi Mudra (Earth)

How to practice:

Tip of ring finger touches tip of thumb, both fingers as round as possible. Other three fingers fully extended, but at ease.

Prithvi Mudra is especially good in conjunction with healthy diet, but can be practiced at any time– during yoga, meditation or in “regular” life– in any posture or even during non-exercise movement.

Translation: “Vast One” (as in “Mother Earth”; energy or force that protected and witnessed Gautama Buddha’s earliest phase of enlightenment)

Element of the body brought to balance: Earth

IMG_1060Pushan Mudra (Nourishment)
Pushan Mudra (Nourishment)
Pushan Mudra (Nourishment)

How to practice:

Right hand: The thumb, index finger and the middle finger are joined at the tips; the ring and pinkie are extended. Left hand: The thumb, middle and ring finger join at the tips; the index finger and pinkie are extended.

One hand signifies accepting/ receiving and the other hand signifies letting go/ releasing.

Translation: After Hindu god Pushan, known for supportiveness of mankind, helping them to find health and wealth in the journey of life; also watched over travelers

IMG_9030Rudra Mudra (Self-Confidence)
Rudra Mudra (Self-Confidence)
Rudra Mudra (Self-Confidence)

How to practice:

Bring the tip of the thumb (fire) to the tip of ring finger (earth) and index (air), letting them touch as equally as possible. Extend other fingers comfortably.

This one is GREAT using both hands! Not the easiest mudra to hold. Yet, so powerful.

Translation: Rudra is another name for Shiva, the “destroyer” or clearer of pathways for meditators to reach full potential

shakti 897x1497-6Shakti Mudra (Creative Power)
Shakti Mudra (Creative Power)
Shake Mudra (Creative Power)

How to practice:

Tuck thumbs under other fingers and make a fist. Lift ring and pinkie fingers to extend and touch at fingertips.

Translation: Shakti is the feminine “creative force” that flows through everything that exists in the universe.

IMG_9957Shankha Mudra (Harmony/Purity) 
Shankha Mudra (Harmony/Purity)
Shankha Mudra (Harmony/Purity)

How to practice:

Left thumb rests in right palm. Right fingers wrap around left thumb. Tips of right thumb and index finger of left hand join. The thumb (fire) is encircled (and subdued) by the fingers. At the same time, the union of left index finger (air) and the right thumb results in an increase of element air.

Translation: Shankh translates from Sanskrit as “conch” which is a sacred symbol in India, the shell of the giant sea slug that lives in the Indian Ocean. When the conch is blown at a ceremony, the air is purified and all things harmonize.

IMG_9006
Tse Mudra (Mastery) 
Tse Mudra (Mastery)
Tse Mudra (Mastery)

How to practice:

Bring the tip of the thumb (fire) to the base of the pinkie (water). Then, close all the fingers over the thumb to make a fist. Keep thumb at base of pinkie while holding fist. Rest on lap, hold to gut, heart, throat, third eye or raise above head.

Translation: the translation of the Chinese syllable “tse” is “model”, “pattern-maker” = Master

IMG_9169Uttarabodhi Mudra (Enlightenment/Wonder)
Uttarabodhi Mudra (Enlightenment/Wonder)
Uttarabodhi Mudra (Enlightenment/Wonder)

How to practice:

Like Kali Mudra, a bit “unlaced”. Clasp hands, extend index finger tips to touch and touch tips of thumbs.

Translation: Enlightenment as a feeling of everyday sublime, a natural seeing of divinity in everything

IMG_0503Vajrapradama Mudra (Self-trust) 
Vajrapradama Mudra (Self-trust)
Vajrapradama Mudra (Self- Trust)

How to practice:

Interlace fingers tighter at the pinkie sides, loosening towards the index finger side. Thumbs extended. Hold at your heart center, palms facing inwards, or any a chakra point or rest in lap, as in the photo.

Translation: Vajra is “thunderbolt/lighteningbolt/diamond, but also “self” as a force backed up by the Universe; pradama is “trust”. In Buddhist symbolism, thunder and lightning bolts represent the “secret weapon” against self-doubt

IMG_9628Varada Mudra (Charity)
Varada Mudra (Charity)
Varada Mudra (Charity)

How to practice:

Hand lowered, palm facing outwards, fingers extended, pointing downwards. Wrist is at a right angle. Very effective with both hands, or in combination with another mudra held with the other hand.

You might notice that Varada Mudra is the opposite hand position of Abhaya Mudra which invokes trust, reassurance and fearlessness. One is the inverse of the other. They are a unity.

Translation: Varada means “bestower” but also “daughter”; associated with Lakshmi, goddess of love, wealth and generosity

IMG_0774Varuna Mudra (Water) 
Varuna Mudra (Water)
Varuna Mudra (Water)

How to practice:

Tip of pinkie touches tip of thumb. Other three fingers fully extended, parallel to one another; middle finger and index finger are held together, if possible.

Varuna Mudra can be practiced at any time– during yoga, meditation or in “regular” life– in any posture or even during non-exercise movement.

Translation: “to surround” (Varuna is the god of water & the celestial ocean of all consciousness)

Element of the body brought to balance: Water

IMG_9826Yoni Mudra (Divine Feminine)
Yoni Mudra (Divine Feminine)
Yoni Mudra (Divine Feminine)

How to practice: Pinkie, ring and middle fingers join at middle and third knuckles. Tips of thumbs and index fingers join.

Translation: Yoni translates from Sanskrit as “womb” or female principle; Shakti or Devi; Universal Mother of the Gods, purely metaphysical and psychological, rather than physical

This mudra database was created for those who’ve purchased The Secret Life of the Body Mudra Card Deck designed by Tina Foster.

This database is also readily available to anyone interested in mudras. To learn more, check out The Secret Life of the Body: MUDRAS Virtual Course or learn more about/ purchase your own mudra deck, go here:  The Secret Life of the Body Mudra Card Deck. Thank you.

COPYRIGHT © 2014 Tina Foster, Meditation for Non-Meditators. ALL RIGHTS RESERVED.