Solar Plexus Hand Gesture Yoga (Rudra Mudra) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com (2024)

Given below are the benefits from the practice of Rudra Mudra:

1. Stretches, Strengthens, lengthens: In Solar Plexus Hand gesture, students need to sit straight for a longer time, for which the spine is stretched, abdomen is pulled up which helps strengthening the Core (Abs). The good habit of sitting for a while with patience also makes the hip bone stronger. As this gesture activates the earth element of the body, this helps strengthen the hard parts of the body or the bones in simple terms. Besides, when you look forward with the straight posture the shoulders and the neck muscles also get sufficient pressure and these areas are strengthened too.
2. Chest, Diaphragm and Breath: Breath awareness has an important role in Solar Plexus Hand Gesture. During the practice of the mudra when you breath in, the diaphragm expands for sufficient air intake, and hence, it is advisable to the students they practice the gesture at an open space like on the roof, or balcony or park.
3. Awareness and Focus: The practice of any hasta yoga mudra impacts the breath and the flow of prana in the body. Hence, being aware of the breath, the change in the body's temperature, the change in the state of mind, or any other change is important. Since this practice is to increase the heat in the body (when the tips of the fingers are touched we increase the element that is represented in that finger, and in this case it is agni, on the other hand when the root of the main element finger is touched, we control that element and reduce it), care should be taken to ensure there is drastic change in the body temperature. Once this awareness is set in and understood, then yoga teachers can take the practice to 20 mins, in a stretch.
4. Alignment, Energizing, Relaxing: One of the most important aspects of any meditative practices that involves hasta mudra is keeping the spine active. Lengthening the spine helps with the easy flow of prana. This easy flow of energy helps clear the channels, which also means the body feels more energized with the fresh flow of prana, and in this case with the agni being active, the body's energy levels will slowly increase. However, aligning the top of the spine (which is the crown of the head) to the base of the spine (which is the root and tailbone) ensures for the smooth flow of prana both upwards and downwards. Thus, with better alignment and posture, the energy flow is smooth and rhythmic, supporting the practice of Rudra Mudra to gain all the benefits from it.
5. Stimulation and Organs: As the posture involved in the gesture expands the diaphragm and stretches the abdomen, these help in improving the lung capacity and digestion respectively. The pressure generated from the contact of thumb, index and ring finger is believed to regulate the body temperature and cool the nervous system, while keeping it active. Students suffering from insomnia can gain from this practice as it clears the mind with unwanted thoughts, keeps the body energized yet calm, improves self awareness and self confidence, and balances the emotions and thoughts. Together when these are taken care, the body is relaxed and sleep comes naturally.
6. Therapeutic, Healing and Ailments: Any imbalance in the body related to the chakras, doshas, or prana impacts the body and the state of mind. Therapeutically Rudra Mudra can address certain physical conditions like depression, weak bone structure (by activating the Earth element with the right finger), underweight issues, laziness (when kapha dosha is high), digestive related issues (by activating the agni which is the thumb), with breathing related issues (by activating the vayu which is the index finger), and so. However, care should be taken by yoga teachers to have a clear and clean understanding of their student's conditions before introducing this mudra.
7. Balance and Emotions: As a part of pranayama, this mudra is a powerful component of yoga and a mental wellness exercise. By controlling the flow of prana across the body, the mudra helps connect the body and the mind, and with time, improves the functioning of the nervous system and certain organs.
8. Others: Solar plexus Hand gesture can be practiced when sitting. So, as compared to other yoga poses this gesture becomes easier for the senior students. Kids, and the teens can be encouraged to practice this mudra since it helps reduce the laziness and tiredness in the body with the activation of the Earth, Air and Fire elements.

Given below are the step-by-step instructions for the practice of Rudra Mudra (Solar Plexus Hand Gesture):

1. Solar plexus Hand gesture can be started by simply sitting in a comfortable position like Lotus Pose or Half-Lotus Pose or Easy Pose. One thing to be remembered that, when you sit, your back should be completely straight.
2. Place both the hands on your thighs with the open palm facing upwards. Students also can take the hand in front of the chest with the palm facing to your body to perform the mudra. You are free to choose your comfortable posture.
3. Next, start inhaling deeply but in a very gentle way. Completely focus the breath to achieve body-breath awareness. Throughout the process, students should keep their eyes closed to achieve meditation.
4. Now, you can fold your ring finger and index finger to connect the tips of the fingers with the tip of the thumb and press it smoothly. Meanwhile, keep the other fingers straight and extended as much as you can.
5. Now, focus on your solar plexus chakra. Feel that point at the diaphragm. In your mind you can chant the root mantra for this gesture i.e. the word Ram. There are many mobile applications which can provide you the desired calm-music for the pose to keep you on track for a longer period of time.
6. Now, try to keep the gesture for at least 15 minutes or the time till you can do it with comfort. Then, you can come back to your respective base pose from where you started at the step one.

Learn more: Solar Plexus Hand Gesture Steps

Play Sanskrit audio pronunciation for Rudra Mudra