(m-RIG-ee moo-drah)
mrigi = deer
mudra = seal
Step by Step
Ball your right hand into a fist. Press your index
and middle fingers into the mound (or base) of your
thumb, so they're held firmly in their curled position.
(This mudra is traditionally made with the right hand,
but there's no compelling reason why left-handers
can't use their dominant hand if they like).
Stretch out the ring and pinky fingers. Keep your
pinky relatively straight, but curl your ring finger
slightly, then press its pad to the pinky's nail.
Align the fingertips as best you can; the idea is
to "blend" the two fingertips into one.
Now bring your hand to your nose. Be sure not to
turn your head toward your hand, keep your chin aligned
over your sternum. Also be sure to keep your right
shoulder level with your left shoulder. Tuck your
right elbow in close to the side of your torso without
hardening your armpit.
For all digital practices, the ring finger/pinky
pair will close the left nostril, the thumb the right
(unless you're using your left hand). Curl these fingers
so that you press the nostrils with their more sensitive
tips, not their pads. When you close a nostril, apply
just enough pressure to block the opening, not so
much that you interfere with the flow of breath through
the open nostril.
Try this simple practice. Close your right nostril
and inhale slowly through your left. Then close the
left and open and exhale through the right. Finally
inhale through the right, close it, and open and exhale
through the left. Repeat 2 or 3 times, then release
the mudra and breathe normally for a minute
|
