Meera demonstrates Sahaj Agnisar Mudra. Picture by Rashbehari Das

Though the nip in the air has been late in coming, it will be here soon. And even if it isn’t cold enough to bring out the heavy woollens, the cool, dry weather still has an impact on the body, which needs extra protection to gear up to face the changing environment. You will notice that you are more prone to viral infections, allergies, flu, sinus attacks and all kinds of upper respiratory trouble. Do you choose to succumb or keep these diseases at bay? Add to that the year-ending excesses and there is no time like the present to steel yourself with the long-lasting impact of yoga. Expose your body-mind-soul to the power of mudras.

So powerful is the impact of mudras that their healing effects linger for up to 24 hours on the mind and body. They can be done easily — with initial guidance — and pursued for a lifetime. Mudras work like a personal prescription without digesting drugs, if done regularly. Embrace inner spirituality as you begin to transform from deep within the cellular structures.

Basic rules before practising mudras:

You must be on an empty stomach (four-five hours fasting) prior to practising mudras.

You must understand your breathing well to know when to hold your breath.

You must have practised yogasana prior to trying out mudras.

Sahaj Agnisar Mudra

Technique

Sit erect in Sukhasana (easy seated pose), Vajrasana (seated knee pose) or Padmasana (lotus pose). Make sure you are comfortable as all your concentration must be on your breath. Place both palms on the waist/abdomen, with palms on either side of the navel. With thumbs at your sides, let your middle fingers meet over the navel (see picture). Inhale deeply so you can feel the air filling the chest and exhale to empty the lungs. Once you have exhaled, your stomach should be soft and loose, as opposed to the tightness you feel on inhaling. Feel it! This is when the mudra is performed.

Get ready to lightly apply pressure on the abdomen using your four fingers, four times. Press the stomach muscles down. Then follow the same rhythmic pattern of breathing to exhale, hold your breath as you perform the mudra, pulsing the fingers four times.

Repeat not more than 10 times. Follow with Shavasana.

Benefits:

This mudra is a powerful stimulant for the abdominal cavity, which houses major digestive, excretory and hormonal organs. It’s an excellent exercise, with energy circulating through the abdominal areas. Thus the word agni, which means fire.

Sahaj Agnisar Mudra is highly beneficial for all those suffering from abdominal discomfort like flatulence, prostrate problems, colitis, irritable bowel syndrome, constipation, anorexia, nausea, etc.

It is a great exercise for the lungs for better pulmonary functioning and a good exercise for the internal organs for smooth digestive functioning.

It also helps tone your abs.

As you are seated in Padmasana and Vajrasana, you are also benefiting your leg and bone joints.