By Dr Raghuram Y.S. MD (Ay) & Dr Manasa, B.A.M.S
Brahma Mudra is one of the hasta mudras i.e. hand gestures. It is used in yoga poses, meditation and pranayama practice. It is highly valued for its symbolic and healing qualities.
Brahma – Lord Brahma, Hindu deity of creation
Mudra – gesture / seal / mark / pose
The word Brahma or Brahman also denotes ‘divine’, ‘sacred’ or ‘Supreme Spirit’. Therefore this gesture is considered as a divine one which bestows many benefits on health and well-being. It is also considered as ‘gesture of all-pervading consciousnesses’.
Read – Mudra – The Science Of Gesture: Benefits, Types, How To Practice
Other names – Prana Mudra, Kanthasana
Brahma Mudra is a coordinated gesture of the head, neck, mind and sound of Omkar. It uses the use of physical movements synchronized with deep breathing and usage of vibration sounds i.e. bija sounds.
Preparatory position – common for component 1 & 2
- Seat yourself in a comfortable position. Take to Vajrasana i.e. diamond pose, Sukhasana i.e. easy pose or Padmasana i.e. lotus pose. You can sit on floor or chair.
- Position your spine and sit straight.
- Close your eyes so as to focus on the gesture.
- Slowly breathe in and breathe out and control your breathing pattern.
Component 1 – Brahma Mudra as hand gesture
- Keep your hands on the thighs, palms facing the ceiling.
- Fold your thumbs inwards such that they touch the base of their respective little fingers.
- Now wrap the other fingers over and around the thumbs and make fists.
- Bring the knuckles of both fists opposing each other. Press the knuckles.
- Rest the hands gently against the pubic bone while keeping the knuckles pressed against each other.
Slowly open your eyes. Release the fists. Relax your hands. Bring the hands back to your thighs as at the starting point. Breathe easily and relax.
Component 2 – Brahma Mudra as neck strengthening exercise
- Inhale slowly for about 4-6 seconds as your turn your head to the right slowly.
- Exhale slowly for 4-6 seconds and make the sound ‘aah’ as you slowly turn your head and bring it back to the center.
- Next turn your head slowly towards your left following the same steps. When you bring your head back to the center make the sound ‘uuuh’.
- On your next slow inhalation, bend your head back. On your slow exhalation make the sound ‘eeeh’ while bringing the head to the center.
- Next, slowly inhale and bend your head down, chin reaching your chest. Exhaling slowly make the sound ‘mmmh’ as you slowly lift your head back to the center.
Maintain the inhalation and exhalation time while making all head movements and back.
Repeat this for 3-12 rounds.
Read – Tips To Enhance Effect Of Mudra, 5 Mudra Groups, Rules Of Hasta Mudra
Related Video – Brahma Mudra – relieves neck and shoulder pain
Note: Some experts opine component 1 as Brahma Mudra while some others opine that Brahma Mudra is component 2. Many experts have advised to combine both components. First the steps in component 1 are done. Steps of component 2 are continued from where component 1 ends. This gives benefits of both hand gesture and neck exercise.
- Brahma Mudra allows flow of prana i.e. energy of life force throughout the body.
- It calms the mind and energizes the body.
- Improves focus
- Releases negative energy and thoughts
- Enables the practitioner to reach a higher state of meditation
- Detoxifies the body
- Relieves pain and stiffness in the head, neck, shoulders and upper back
- It instantly boosts your energy and improves focus at work.
- It helps to optimize the overall functions of the neck region
- It establishes body-mind balance, relaxes the system and gives a feeling of lightness in the body and mind
- Helps in management of stress and mood swings
- It opens up the lungs and enables optimum aeration
- Stimulates the digestive system
- Revitalizes the entire nervous system
- Enhances memory
Read – Muladhara Chakra – The Root Chakra, Features, How To Activate?
The Hindu Deity Lord Brahma, the creator of this universe has four heads. The heads are positioned in such a way that they appear to be the cardinal directions of a compass. In this gesture you move your head in four directions along with your breath. You also use the bija sounds ‘ah’, ‘uuu’, ‘eee’ and ‘mmm’ respectively while doing exhalations. It imparts both meditation and pranayama effects in terms of calming and centering the mind.
When and how long to do?
- As for other mudras, Brahma Mudra too shall give optimum results when done on empty stomach, early in the morning. But it can be practiced at convenience. It can be done at any time of the day. When practiced at morning, it will help you find a deep sense of peace and serenity.
- This gesture forms an ideal combination with meditation. This is because it helps one to attain a higher meditative state.
- If you are doing it after taking food, you need to do it 45-60 minutes after taking food.
- It needs to be done for 3-9 rounds in each sitting for optimum benefits
- For better results, this gesture shall be practiced regularly for 40-60 days.
Read – Meditation By Watching Mind: Stages, Method, Benefits
People with kapha constitution or high kapha in their system should not perform this mudra for long duration. They may practice with the help and guidance of an expert Yoga teacher.
Relationship with Chakras
This mudra activates ajna, sahasrara, vishuddha and manipura chakras and energizes them.
Impact on Doshas and tissues
Seeing the benefits of Brahma gesture, we can infer that it balances prana vata and udana vata axis. By doing so, it balances the mind and its functions, helps one to keep calm and serene. Synchronization of this axis provides energy and enthusiasm to do activities, relieves stress and enables one to be focused. It strengthens the nervous system, balances thought process and installs good memory. Proper breathing and aeration of the body are established. It kindles pachaka pitta and aids proper digestion and assimilation of food.
Coming to tissues, the gesture strengthens the bones and muscles and their channels of transportation especially in the region of neck, shoulders and back.
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