Hand Mudras can be used anytime, anywhere, for briefs periods of time or as a meditative, shorter or longer, practice in itself, as well to support your personal practice of meditation.

Some are very easy to hold, others may need some time of gradual practice to be held with a greater sense of comfort.

How to Begin Mudra Practice

• You may start the day practicing theDaily Mudra with its affirmation, repeating the practice at the middle of the day and at sunset time.

• To begin to progressively explore the universe of mudras presented on this app, we recommend that you start to practice the mudra by group families, as they are presented in the Index of Mudras, initiating with the Hasta Mudras Family, first practicing each one individually, with their respective affirmation, and then in a sequence.

• Once comfortable with the gestures of the Hasta Mudras, you may continue to explore the gestures group by group. Progressively, as you naturally deepen your sensitivity, you will notice how their essential qualities and main benefits start to be incorporated in your own practice and in daily life, at each dimension of being: physical, energetic, psycho-emotional and spiritual.

• At any time, you may also type on the Search Mudra data a specific issue you are working with or quality that you may want to cultivate, such as mudras good to release anxiety, typing “anxiety” or mudras good for expanding your feelings of compassion, typing “compassion”.

• You may also, explore, at any time, gestures from the Mudra Gallery, that are associated with specific chakras, elements or body systems.

• Remember to use the facility to have quick access of the mudras you are exploring, by placing them at your Practicing Now list.

General Guidelines for Mudra Practice

Setting a relaxing time/space for Mudra practice

• Mudras can be practiced anywhere, any time and in any state of mind. Dawn and dusk are optimal times.

• Only relaxing, calming and soothing mudras should be practiced before bedtime. Many mudras are formed with the palms facing upward; turning the palms downward will produce a more calming effect, which is especially recommended for the evening.

• A short body relaxation, part by part, together with hand warm-ups, is helpful for releasing tension before mudra practice.

• Mudras can be practiced while lying down, sitting or standing. The seated meditation position with the spine naturally aligned is ideal while the restorative position, lying on the back supported by bolsters or firm blankets, is especially helpful when using mudras for healing.

• An empty stomach is optimal for mudra practice. If practicing after meals, wait thirty to forty-five minutes.

Awareness of Caution/contraindications

• Each mudra screen in this app is accompanied by a description of cautions and contraindications. These should be reviewed before practicing any of the gestures.

• If you are in treatment for any health challenge, be sure to monitor any significant changes, such as in your blood pressure, with medical supervision. Mudras should never be used as a substitute for medical treatment.

Effects and Benefits

• Throughout this app, detailed benefits for each mudra are presented – Especially helpful for. Since little research has been done on the effects of mudras, these should be considered as possible benefits only.

• The effects of a particular mudra may not appear immediately. Allow the process to unfold gradually, understanding that feeling the full effects of each gesture is a journey in itself.

• Many of the mudras open us to subtle energies that may be unfamiliar or uncomfortable. You should never force the practice of any gesture, but rather, always stay within your level of comfort.

• Some gestures may not be right for you at a particular time. For this reason, each gesture screen lists Mudras with Similar effects. An individual may find that one of the similar mudras is especially helpful for them.

Presence and Sensitivity as Holding Mudras

• The recommended pressure for holding a mudra is similar to that of tuning a stringed instrument, neither too loose nor too tight.The contact in mudra practice is always skin to skin, which may involve cutting the nails or adjusting your fingers until you find the point of optimal contact.

• As you hold a gesture in your hands, simply allow your breath to flow naturally. The speed of the breath and length of the inhale and exhale are naturally controlled by the mudra itself. You remain aware, allowing the gesture to comfortably guide your breath.

• Discomfort in the hands and fingers can occur if complex mudras are held for long periods of time. It is fine to begin holding a mudra, release it as needed while visualizing it, and then return to it when you are comfortable.

• As you practice, your sensitivity will deepen, and the mudras themselves will begin to speak to you, allowing you to sense intuitively which gestures are especially appropriate for a particular moment in your journey.

• The support and guidance of an experienced Yoga teacher, Yoga therapist or spiritual guide is recommended, especially when working with health conditions or with mudras that explore the more subtle realms of being.

Duration of practice

• We recommend that you start your mudra practice by holding it silently, with comfort, from five to ten breaths, gradually working up to holding each gesture for up to five minutes, three times a day.

• As you progress on you mudra practice, you may hold a mudra to deepen your connection with a specific core quality for longer periods of time, up to 15-20 minutes, as a meditative practice, two or three times a day.

• To integrate the practice, you repeat the affirmation, silently or aloud, three times, allowing the respective core quality of the mudra to unfold in your experience and sensing how it echoes throughout the day.