MUDRAS - usgamesinc.com
Transcript of MUDRAS - usgamesinc.com
MUDRASFOR AWAKENING THE FIVE ELEMENTS
Written by Alison DeNicolaArtwork by Sabina Espinet
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Copyright © 2017 U.S. Games Systems, Inc.All rights reserved. The illustrations, cover design, and con-tents are protected by copyright. No part of this booklet may be reproduced in any form without permission in writing from the publisher, except by a reviewer who wishes to quote brief passages in connection with a review written for inclu-
sion in a magazine, newspaper or website.
Designed by Nora PaskalevaEdited by Lynn Araujo
First Edition10 9 8 7 6 5 4 3 2 1
Made in China
Published byU.S. GAMES SYSTEMS, INC.
179 Ludlow Street • Stamford, CT 06902 USAwww.usgamesinc.com
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Table of ContentsIntroduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
Awakening The Five Elements . . . . . . . . . . . . . . . . . . . . . . .7
Background & History of Mudras . . . . . . . . . . . . . . . . . . . . .9
The Deck . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Meet The Five Elements. . . . . . . . . . . . . . . . . . . . . . . . . . . .11
The Five Elements In Your Hands . . . . . . . . . . . . . . . . . . . .16
How To Practice Mudras . . . . . . . . . . . . . . . . . . . . . . . . . . .19
Ways To Use The Mudras Deck . . . . . . . . . . . . . . . . . . . . .20
Mudras & Meditation . . . . . . . . . . . . . . . . . . . . . . . . .22
Intuition & The Cards. . . . . . . . . . . . . . . . . . . . . . . . .23
Five Element Spread. . . . . . . . . . . . . . . . . . . . . . . . . .24
Two Card Spread. . . . . . . . . . . . . . . . . . . . . . . . . . . . .27
Card Care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28
Five Element Reference . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
The Energy Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
The Koshas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
The Doshas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33
The Cards . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37-117
The Elements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38-47
1. Earth Element . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
2. Water Element . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41
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3. Fire Element . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43
4. Air Element . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
5. Space (Ether) Element . . . . . . . . . . . . . . . . . . . . . .47
Mudras for Awakening Earth Element . . . . . . . . . . . . . 48-59
6. Murti Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .49
7. Apana Mudra. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
8. Pushpaputa Mudra . . . . . . . . . . . . . . . . . . . . . . . . .53
9. Chinmaya Mudra . . . . . . . . . . . . . . . . . . . . . . . . . .55
10. Dvimukham Mudra . . . . . . . . . . . . . . . . . . . . . . .57
11. Pala Mudra. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59
Mudras for Awakening Water Element . . . . . . . . . . . . . 60-71
12. Jala Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .61
13. Shakti Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . .63
14. Varuna Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . .65
15. Vittam Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . .67
16. Ishvara Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . .69
17. Kilaka Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . .71
Mudras for Awakening Fire Element . . . . . . . . . . . . . . 72-83
18. Vajra Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . . .73
19. Gupta Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . . .75
20. Adhomukha Mudra. . . . . . . . . . . . . . . . . . . . . . . .77
21. Achala Agni Mudra. . . . . . . . . . . . . . . . . . . . . . . .79
22. Rudra Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . .81
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23. Ganesha Mudra. . . . . . . . . . . . . . . . . . . . . . . . . . .83
Mudras for Awakening Air Element . . . . . . . . . . . . . . . 84-95
24. Vayu Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .85
25. Purna Hridaya Mudra . . . . . . . . . . . . . . . . . . . . .87
26. Kapota Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . .89
27. Hamsi Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91
28. Karuna Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . .93
29. Prana Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . . .95
Mudras for Awakening Space Element. . . . . . . . . . . . 96-107
30. Shankhavarta Mudra . . . . . . . . . . . . . . . . . . . . .97
31. Shunya Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . .99
32. Akasha Mudra. . . . . . . . . . . . . . . . . . . . . . . . . . . 101
33. Chin Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . . .103
34. Sumukha Mudra . . . . . . . . . . . . . . . . . . . . . . . .105
35. Sahasrara Mudra . . . . . . . . . . . . . . . . . . . . . . . .107
Mudras for Integrating the Five Elements . . . . . . . . 108-117
36. Hakini Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . .109
37. Ushas Mudra . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111
38. Panchamukha Mudra . . . . . . . . . . . . . . . . . . . . . 113
39. Dharma Pravartana Mudra . . . . . . . . . . . . . . . . 115
40. Mandala Mudra . . . . . . . . . . . . . . . . . . . . . . . . . 117
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Introduction
Mudras for Awakening the Five Elements is a unique
deck of 40 colorful cards illustrating 35 mudras and 5
element cards. Mudras are subtle hand gestures commonly
used in yoga and meditation practices to direct energy and
expand consciousness. The mudras chosen for this deck were
specifically selected to awaken the energy of the five elements
within. It has been widely recognized that mudras deliver
numerous benefits for both physical and mental health. Many
positive results that can be obtained through the practice of
mudras include reducing anxiety and supporting the immune
system for more vibrant health and wellness. By directing the
breath and awareness, mudras can deliver healing and energy
to particular areas of the human body.
Practicing mudras offers us an important avenue for affecting
the mind and emotions in positive ways. Some of these bene-
fits include greater mental clarity, peacefulness and optimism.
Many find it amazing that you can change your outlook,
your health and your mood with these simple hand gestures.
Mudras are portable and perfect for multi-tasking—but do
take time to practice and become aware of sensations as they
arise. It can take just a few minutes anytime of the day to
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recharge, renew and balance energy. They are amazing tools
for assisting in shifting your body and mind in a simple and
easy way. Mudras allow us to create a space for healing our
physical bodies as well as to awaken the five elements: Earth,
Water, Fire, Air and Space (Ether).
Awakening The Five Elements
The concept of the five elements has deep roots in many
systems of healing, spirituality, philosophy and science.
For thousands of years, man has acknowledged his connec-
tion to and affinity with nature. When we speak about awak-
ening the five elements, we are offering ourselves an invita-
tion to connect to the Earth, Water, Fire, Air and Space (or
Ether) within us. According to yoga philosophy, everything
is created from and everything contains the five elements.
The five elements are regarded as the building blocks of all
matter—each with unique qualities and attributes.
The Indian holistic system of healing medicine known as
Ayurveda teaches that we are a microcosm, and there is a
universe within each of us. We are also influenced by the
external environment, the macrocosm.
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Simply put, we are all composed of our own unique combina-
tion of Earth, Water, Fire, Air and Space. In this way, we are
also affected by the outer elements as we experience them.
The phrases “she’s really grounded” or “he has his head in
the clouds” are familiar references to how we manifest our
unique five-element selves. People with a lot of Earth and
Water (they may be solid, grounded, move a bit slower and
be more down to earth) may need to add a little more Air
and Space elements so that they can lighten up. In the outer
world, it might mean more heart-opening yoga, invigo-
rating breath work, or spending time hiking to the top of a
mountain. Practicing specific mudras can be an easy way to
assist this balance as well. Finding the balance within is as
important as finding balance in your outside environment.
The inner elements are affected by the outer elements.
Mudras for Awakening the Five Elements deck and book set
is designed to work alongside our first mudra deck, Mudras
for Awakening the Energy Body. Together these decks offer
a rich resource of mudras for activating the energy body
through the centers called chakras and enlivening the five
elements. You will find endless ways to blend the two decks
and create many possible combinations, intuitive insights
and self-healing practices. The cards are presented in similar
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format and can inspire you to mix and match mudras for
elements and chakras in your own, individual way.
Background & History of Mudras
Mudras are described as gestures, attitudes or symbols
expressed through the hands, body or face. In traditional
usage, mudra expressions expand the breath, conscious-
ness, and energy systems of the user. There are hundreds of
mudras from the spiritual traditions of India and Tibet. Many
of these are mudras for the hands, but also include gestures
of the eyes, face and body. Commonly used in the practice
of yoga and meditation as a tool to channel higher energies
into the body, mudras are very often paired with pranayama
(breath work), asana (physical postures) and recitation of
mantras. Many spiritual traditions depict the great masters
holding a hand mudra, which we have come to associate
with wisdom and knowledge. The Gayatri Mantra (a sacred
Sanskrit chant) is supported through a specific series of hand
mudras that are used before and after recitation. In fact, hand
mudras are used in religious, spiritual and artistic traditions
throughout the world.
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Mudras also have a long and distinct history in the area of
Indian dance and drama. Mudra gestures represent symbolic
imagery and deities as well as express emotion and story. The
ancient practice of storytelling through hand gestures is very
much alive in this way. There are many interesting and rich
areas to explore for deepening your knowledge of mudras.
The DeckThe Mudras for Awakening the Five Elements deck is
designed to be used in multiple ways. As you begin, you will
see that there is one card for each of the five elements. The
Element cards depict the imagery of the element and many of
the qualities associated with that element. Each Element card
is further defined by their associated colors, particular qual-
ities that are present in the element, symbols in nature, area
or system of the body that is governed by the element, and
practices that support each element. We have also included
yoga poses that are closely connected to the element so that
you may connect the elements to your own yoga practice.
The remaining 35 cards are Mudra cards, which have a
keyword on the front of the card along with a beautiful
artistic representation of the pose. The back of each card
identifies the name of the mudra, the qualities inspired, the
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physical and emotional benefits, instructions for doing the
pose, cautions if any, and a focus affirmation that may be
used while practicing the mudra. The cards are color specific
to the element they support. In many cases, the mudra will
activate more than one element, as they are combined with
breath, awareness and movement. There is also a grouping
of five cards called Mudras for Integration. These mudras
harmonize and balance all five elements at once. They are
wonderful to know and use daily.
Meet The Five ElementsThe five elements according to yogic philosophy: Earth,
Water, Fire, Air and Space (Ether), are the foundation for
everything—we are all a unique combination of the five
elements as is everything in creation. The combination of
elements within us forms our unique constitution, which is
called our dosha. (See page 33.) When we start to connect
to the elements and recognize where we could benefit from
some adjustment, we can bring ourselves back into natural
balance. Naturally balancing the elements happens through
practices such as yoga, meditation, spending time in nature,
healthful dietary habits, and mudras.
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one or more elements at the same time. Keeping our energy
body open, vital and flowing is good for our health, happiness
and general well-being as each level affects the others. Using
practices like yoga, mudras and meditation gives us the oppor-
tunity to move energy and find balance on all levels. In this
way, mudras have a positive effect on the total of our being.
THE DOSHAS
Many eastern medicine traditions equate the elements
with the individual constitution or “dosha” as it is called
in Ayurveda.
The three basic constitutional types or doshas are a specific
combination of the five elements. Every individual is usually
predominant in one and has a secondary influence. Even so,
keeping with the idea of microcosm, everyone is a combination
of all three. Keeping our elements in balance through practices
such as yoga, pranayama, mindful diet and mudras practice
assists in this goal.
Three doshas of Ayurveda are:
1. VATA (Air and Space)—The unique combination of Air
and Space (Ether) is light, mobile, dry, cool, rough and subtle.
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2. PITTA (Fire and Water)—The unique combination of
Fire and Water is light, mobile, dry, hot, penetrating, and clear.
3. KAPHA (Earth and Water)—The unique combination of
Earth and Water is heavy, slow, wet, dense, cold and solid.
It is interesting to note that the times of the day and the
seasons also are categorized according to their dosha. (See
diagram on the right.) There are simple and more complex
Ayurvedic assessments that can assist in finding your
unique constitution. Each of them has very specific physical,
emotional and personality related qualities that you may
recognize instantly within yourself. If you are already aware
of your dosha, for instance if you have a lot of Kapha (Earth
and Water) you might want to add more Fire, Air and Space to
lift and lighten your body and energy. This is an area rich for
exploration if you are inclined.
Through using this deck, you can safely and effectively use
mudras to discover and balance the elements in a simple and
organic way. Use your own inner awareness and senses to
feel and notice where you can use more balance in your body,
mind and elements.
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The Chakras
The Cards
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The Elements
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1. Earth ElementPrithivi
Yoga Poses: Tree pose, Mountain pose, Malasana squat
Sense: Smell
Energy Center: Root chakra
Symbols: Elephant, Turtle, Red square, Tree with deep roots,
Mountain
Rules: Legs and feet, Elimination, Skeletal system
Qualities: Trust, Stability, Support, Organization
Practice: Activating the Earth element is all about connecting
to the physical body and to the aspects of nature. Earth
element is assisted by activating the feet and legs
through movement (e.g. hiking, walking, yoga) and
feeling the earth beneath you as your base of support.
Slowing down your pace and your breath can also assist
in feeling more grounded and connected. Working with
plants and nature, eating root vegetables and walking
barefoot on the ground can all enhance your connec-
tion to your Earth element. Sound such as rhythmic
drumming can help you to connect to your own inner
drumbeat. Use any of the Earth element Mudra cards to
activate your own unique earth connection.
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2. Water ElementJala
Yoga Poses: Pigeon pose, Triangle, Baddha konasana
Sense: Taste
Energy Center: Sacral chakra
Symbols: Ocean, Waterfall, Half moon, Swan, Crocodile,
Dolphin
Rules: Hips, Sacrum, Reproductive, Urinary and Lymphatic
systems
Qualities: Flowing, Adaptable, Fluid, Receptive and Cooling
Practice: The Water element is the center of feeling and plea-
sure that invites us to become more buoyant. The Water
element connects to our feminine side and the qualities
of receiving, the pleasure of taste and the juiciness of
life experience. Spend time near water and listen to the
sounds of water to invite more Water element to flow.
Make time for creativity, dance, and fun—this is a place
that requires self-nourishment. Use flowing music/sound
and choose juicy foods like melons, cucumbers and
lettuce to stimulate that watery aspect within yourself.
Choose any of the Water element Mudra cards to acti-
vate and balance your own unique water flow.
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3. Fire ElementTejas
Yoga Poses: Standing squat, Plank, Boat pose
Sense: Sight
Energy Center: Solar plexus chakra
Symbols: Lion, Ram, Snake, Yellow triangle, Sunlight and
Candle flame
Rules: Digestive system, Stomach, Spleen and Pancreas
Qualities: Heating, Transforming, Intense, Light
and Energetic
Practice: Balancing the Fire element is vital to our digestive
health, energy and drive. Many people find their Fire
element out of balance—too much Fire can bring diges-
tive distress and aggressive behavior and too little Fire
leaves us unmotivated and lacking direction. Vigorous
activity such as running and cycling can ignite our
physical energy. Breath work, sun gazing and inner-light
meditation can also inspire the light to shine. Listening to
energizing music, eating ginger, turmeric and warming
foods all can stimulate your inner fire. Choose any of the
Fire element cards to ignite your own flame.