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Whether you’re new to mudras or have practiced them before, this video shares some helpful guidelines for getting the most benefit from your mudra practice.

This is one of the most calming gestures, perfect to support a good night’s sleep.

This mudra is especially helpful for:

• Connecting with the stillness of our essential being.

• Supporting the strength and density of the bones.

• Instilling a sense of grounding.

• Supporting the treatment of anxiety.

• Facilitated seated meditation.

Scale from calming to energizing: 0
(0 being very calming, and 10 being very energizing.)

Watch the video and download the workbook to learn more about Adhi Mudra to start practicing this calming gesture.

Chinmaya Mudra directs breath awareness and energy to the base of the body, the seat of the first chakra, deepening our connection to the earth and its qualities of grounding and stability.

This mudra is especially helpful for:

• Balancing the first chakra by cultivating a sense of safety and security.

• Supporting the health of the skeletal system.

• Supporting optimal elimination.

• Reducing stress and anxiety.

• Enhancing a sense of grounding, embodiment and trust.

Scale from calming to energizing: 1
(0 being very calming, and 10 being very energizing.)

Watch the video and download the workbook to learn more about Chinmaya Mudra to start practicing this grounding gesture.

Lesson 54: Hakini Mudra - Integration

Hakini mudra supports the unfolding of wisdom within all the dimensions of your being. It balances all the chakras, systems of the body, elements and doshas.

This mudra is especially helpful for:

• Instilling a sense of wholeness and integration.

• Facilitating Full Yogic Breathing.

• Supporting overall health and healing.

• Enhancing body awareness.

Scale from calming to energizing: 5
(0 being very calming, and 10 being very energizing.)

Watch the video and download the workbook to learn more about Hakini Mudra to start practicing this wise gesture.

Lesson 55: Angushtha Mudra - Inner Listening

Angushtha Mudra enhances our power of inner listening, allowing us to receive the messages that guide our life journey.

This mudra is especially helpful for:

• Receiving inner guidance and expressing it clearly in the world.

• Releasing tension from the shoulders, throat and neck.

• Aligning the cervical spine. Supporting the health of the thyroid.

• Enhancing speaking and singing.

Scale from calming to energizing: 8
(0 being very calming, and 10 being very energizing.)

Watch the video and download the workbook to learn more about Angushtha Mudra to start practicing this reflective gesture.

Adhara Mudra is the gesture of opening to receive abundantly.

This mudra is especially helpful for:

• Creating a natural sense of openness to receive abundantly.

• Supporting digestion

• Releasing tension from the mid back.

• Supporting the health of the kidneys and adrenal glands.

• Cultivating self-esteem, which helps to remove beliefs of unworthiness and inadequacy.

Scale from calming to energizing: 6
(0 being very calming, and 10 being very energizing.)

Watch the video and download the workbook to learn more about Adhara Mudra to start practicing this abundant gesture.

Pala Mudra, or the gesture to release anxiety, supports us in reconnecting with our inner wholeness. Practicing this mudra gradually decreases our level of worry and anxiety.

This mudra is especially helpful for:

• Supporting the treatment of anxiety.

• Releasing stress and muscular tension.

• Reducing blood pressure.

• Supporting the health of the reproductive, digestive and eliminatory systems.

• Instilling a sense of trust and non-attachment.

• Cultivating a sense of wholeness.

Scale from calming to energizing: 2
(0 being very calming, and 10 being very energizing.)

Watch the video and download the workbook to learn more about Pala Mudra to start practicing this peaceful gesture.

Lesson 58: Dvimukham Mudra - Deep Relaxation and Insomnia

Dvimukham Mudra is the gesture of two faces to facilitate deep relaxation.

This mudra is especially helpful for:

• Helping to deeply relax.

• Supporting the health of the eliminatory, urinary and reproductive systems.

• Reducing stress and blood pressure.

• Supporting the treatment of anxiety and insomnia.

Scale from calming to energizing: 1
(0 being very calming, and 10 being very energizing.)

Watch the video and download the workbook to learn more about Dvimukham Mudra to start practicing this relaxing gesture.

This mudra brings unshakable trust and confidence which is the meaning of vajrapradama.

This mudra is especially helpful for:

• May support the treatment of depression.

• Releasing constriction from the ribs, upper back and chest area.

• Supporting self-trust and enthusiasm.

• Increasing energy, and enthusiasm.

• Opening the hearth and joyful qualities.

Scale from calming to energizing: 6
(0 being very calming, and 10 being very energizing.)

Watch the video and download the workbook to learn more about Vajrapradama Mudra to start practicing this confidence boosting gesture.

Jala Mudra is the gesture of water. When you practice this mudra, fluidity, refreshment, hydration, lubrication, nourishment, and the purification qualities of water are activated.

This mudra is especially helpful for:

• Allowing the mind and body to be more fluid and flexible.

• Lubricating the joints.

• Supporting the health of the eliminatory, digestive, reproductive and urinary systems.

Scale from calming to energizing: 2
(0 being very calming, and 10 being very energizing.)

Watch the video and download the workbook to learn more about Jala Mudra to start practicing this supportive gesture.

Purna Hridaya Mudra is the gesture of the open heart.

This mudra is especially helpful for:

• Enhancing the ability to embrace and honor thoughts and feelings.

• Releasing tension from the hearth center and muscular restriction from the chest (by lengthening our exhales).

• Improving breath capacity, uplifting the energy, cultivating energy and vitality that support us in welcoming feelings (by lengthening the inhalations).

• Enhancing immunity.

• Supporting the treatment of depression.

Scale from calming to energizing: 6
(0 being very calming, and 10 being very energizing.)

Watch the video and download the workbook to learn more about Purna Hridaya Mudra to start practicing this heartfelt gesture.

If you do not know anything about Ayurveda, think of it as the wisdom of “Abuelitas” passed down from generation to generation. Ayurveda is believed to be the oldest continuously practiced form of medicine in the world. Subsequent generations have taught us about living in balance with nature through simple guidelines and practices.

Just like our mothers and grandmothers are filled with wisdom, and have their unique remedies and wellness secrets, Ayurveda teaches us that the body, the senses, the mind and the soul are the four main components of life; without their constant connection, it is said, life cannot exist.

We all have innate strengths and gifts, as well as many challenging areas in our life and health. The doshas (vata, pitta and kapha) are wonderful tools for understanding, recognizing and correcting any imbalances in our systems.

Watch the video to learn more about your dosha constitution.

Lesson 63: Ayurvedic Clock

Ayurvedic daily regimen for self-care works with the three energetic forces of nature (vata, pitta, and kapha). They all have a natural influence throughout the day, different times requiring particular actions in the environment around us and in our bodies.
Self-awareness through daily self-care practices directly supports balance and well-being.

In the previous lesson you learned about the ayurvedic clock. This lesson is going to dive deeper into the different ayurvedic times throughout the day and what self-care practices to do at different times to support your overall well-being.

Lesson 65: Your Menstrual Wisdom

Just like the seasons of the year, your menstrual cycle (and the moon’s phases) have different energies that can support or disturb your sleep.

Watch the video to learn more about your menstrual wisdom and how to use it to get better sleep.

The moon’s monthly journeys affect your energy, your mood, and your sleep whether you’re aware of it or not.
The good news is that experts in the field have pinpointed ways to use the moon’s energy shifts to get the sleep you deserve and live your best life.

Watch the video to learn more about each moon phase and what it can mean for your energy, mood, or sleep.

There are many rituals you can use to take advantage of the moon’s energy.
In this lesson, I’m bringing you a simple one that I use so you have the basics to get started and then you can create your own.

Watch the video and download the workbook to get started!