Mudras (gestures) and Bandhas (energetic locks)
Jenny’s workshop focused on the importance of bandhas and mudras and how these techniques can be applied to any asana (posture); they work primarily on the body’s energy system and subtle energies (pranamaya kosha) to align the body, contain energy, and connect individual awareness to supreme consciousness. She defines a mudra as a gesture or attitude. These are positions used to seal or contain energy. A bandha is described as a lock (similar to a canal lock), acting as a containment of energy on a subtle breath-body level. She notes that these two are interdependent: mudras can create bandhas, and vice versa.
According to Jenny there are four primary bandhas: mula bandha (root lock) which is located at the pelvic floor (muladhara chakra), this involves gathering energy from the feet and legs and lifting it upward through the spine. Uddiyana bandha (flying up lock) located at the thoracic diaphragm, it involves the ribs flying up and out. This action releases the diaphragm, allowing the lungs to fill more deeply without force. Jalandhara bandha (throat Lock) this involves releasing the throat back and lengthening the neck. It rests the vessels of the neck (carotid artery, trachea, oesophagus) and helps contain energy within the torso. Padma bandha (lotus lock) described as a diaphragm at the base of the brain (tentorium diaphragm), it involves a broadening and spreading of the skull base to allow the brain to rest and connect.
Jenny then goes on to describe how to engage these locks in various poses. Viparita karani which she referred to as reversing attitude mudra, this inversion uses the wall or a block to engage the pelvic floor and relax the throat. It is intended to help the practitioner let go of or reverse specific mental attitudes. It is performed as an inversion, typically with the legs up a wall and the tailbone moving down to engage the pelvic floor. The flow of energy is reversed and contained through the engaging all three bandhas, promoting relaxation and rejuvenation. Tadasana (mountain Pose) where we were instructed to stand into the soles of the feet to lift the pelvic floor and ribs using pada mudra, which refers to a diaphragm created specifically in the arches of the feet, creating a containment of energy that prevents the body from falling down. Maha mudra (great mudra), this is considered a great mudra created by engaging all the individual bandhas (energetic locks) simultaneously. It involves a seated position where the practitioner gathers energy from the feet and pelvic floor, opens the ribs, and releases the throat while the head surrenders down. Energy circles around the body improving health and well-being.
Hasta mudras (hand gestures)
Jenny’s session then covered several hand mudras which were used to create subtle electrical currents in the body. Gyan mudra which was performed by touching the very tip of the index finger to the tip of the thumb like a switch, used to enhance meditation, focus and wisdom. It is traditionally said to engage and tone the pelvic floor, aiding in easier breathing. Chin mudra a variation where the tip of the index finger touches the first thumb joint while other fingers lengthen out which engages the diaphragm and encourages the lungs to breath in deeply. Hridaya mudra (heart mudra) where the index finger is folded to the thumb’s base while the thumb touches the middle and ring fingers. This is intended to free and spread the physical heart centre. Shanmukhi mudra a practice of withdrawing the senses where the fingers close the ears, eyes, nose, and mouth to turn awareness inward. Kechari mudra where the tongue is rolled back toward the soft palate to connect with supreme consciousness.
The session concluded with Brahmari (bee breath) a relaxing breathing technique where we were encouraged to make a low-pitched humming sound like a bee, effectively soothing our nervous systems. Lastly we laid down in savasana, a deeply calming pose to integrate our practice and to feel the softening and spreading of the areas engaged during the practice. The ultimate goal is to use these friendly gestures to gather energy and connect the mind and body to a state of oneness.