By Dr Raghuram Y.S. MD (Ay) & Dr Manasa, B.A.M.S
Shakti = the goddess of life energy / goddess Durga – resembles power and strength
Mudra = gesture / mark / seal / pose
This is a gesture dedicated to goddess of life energy. Shakti simply means energy or strength. This gesture is specially designed as a remedy for insomnia caused due to stress and other factors. It is also called as Shakti Chalana Mudra.
Shakti gesture is a hasta mudra i.e. a hand gesture. It is targeted towards reducing your sleeping disorders. It also enhances your physical and mental well being. It enhances your inner strength and power. With this you can achieve stability in your life.
Read – Mudra – The Science Of Gesture: Benefits, Types, How To Practice
Sit in a comfortable position. Place the hands with palms pointing upwards either on your thighs or knees.
You can take half lotus position preferably. It can be combined with certain meditative poses including Padmasana i.e. lotus pose, Malasana i.e. garland pose or Utkatasana i.e. goddess pose. Swastikasana i.e. auspicious pose, Siddhasana i.e. accomplished pose or Vajrasana i.e. diamond pose can be adopted. This will enhance the action and benefits of Shakti Mudra.
Sit on a light mat or carpet. Don’t sit directly on the floor.
You can sit with your eyes closed. This is not mandatory. When you close your eyes, you will concentrate and focus better on the practice of gesture.
Take some deep breaths. Divert your focus and awareness on the breathing process.
Read – Tips To Enhance Effect Of Mudra, 5 Mudra Groups, Rules Of Hasta Mudra
Do the below mentioned steps in both hands –
- Fold and place your thumb in palm.
- Bend the middle and index fingers loosely, gradually over your thumb. The thumb is now wrapped by these two fingers.
- Keep your ring and little fingers straight.
- Now keeping the fingers in the said positions bring both hands in close opposition to each other.
- The tips of ring and little finger of one hand touches the tips of the ring and little finger of the other hand.
- The folded index and middle finger of one hand touch the folded index and middle finger of the other hand at the knuckle or middle phalanx.
- Keeping the hands in close opposition to each other as said above, focus on your breathing pattern. Keep the hands close to your heart. Focus and visualize your breathing in the pelvis area. Forget everything, remove all thoughts from your mind and chant OM. Focus on OM while you meditate.
- Slow down your exhalation gradually.
Read – Prithvi Mudra Method, Benefits
Release from the gesture –
- Slowly release the fingers from each other’s contact.
- Extend the forefinger and middle fingers of both hands.
- Straighten your thumbs.
- Keep both hands on your thighs.
- Relax and breathe freely.
Related Video – how to perform
Note: Once you complete the mudra, just lie down. This gesture is highly effective when you practice it every night before sleeping.
Benefits of Shakthi Mudra
- It has an intensifying effect on your lower chest area.
- It activates the immune system. This helps make the entire system activated. It would ultimately keep one healthy and fit.
- It has calming effect on body and mind. This in turn provides peace and stability.
- It has good impact on your sleeping pattern. It is helpful for those who are suffering from disturbed sleep or sleeplessness.
- It has a calming effect on your pelvis area. It releases tension from this region. Thus it is beneficial in cure of menstrual cramps and spasms, intestinal spasms and similar disorders related to pelvis.
- It relieves one from psychological stress.
- It provides physical and mental energy.
- It calms the nervous system.
- It relieves problems related with prostate glands and rectifies related to urination, mainly delayed micturation.
- It is beneficial for the players. In them, it relieves physical exertion.
- It is also said to be beneficial for those suffering from back ache and slip disc.
- It is a good remedy for trembling of the body
- It provides radiance and glow to the face.
Read – Jnana Mudra (Gyan or Dhyana Mudra) Posture, Benefits
Time and duration
Shakti Mudra can be practiced at any part of the day. But it is beneficial to practice it in the early hours of the morning.
It can be practiced while in Tadasana i.e. mountain pose or even sitting on a chair. It can also be practiced while standing, sitting or lying down position. One can chant mantras or hear soothing music while performing this gesture.
Like any other mudra, it gives better benefits if it is done on empty stomach. But it can also be done after having food. It needs to be done after a gap of 45-60 minutes post food.
Shakti Mudra can be practiced for 30-35 minutes at a stretch. Alternatively it can be done for 12 minutes at a stretch for three times a day.
Caution – If this gesture is practiced for too long or irregularly, one might end up feeling lethargic.
Read – Varuna Mudra Method, Benefits
Action on Chakras
The Shakti Mudra influences Swadishtana Chakra i.e. spleen or sacral chakra. It is considered to be a sensual gesture or feminine gesture since it has a good impact in calming the pelvis region.
Shakti is the primordial female energy. It influences the creation of the universe. It is the origin point of all versatile and creative activities. It encourages new ways of thinking, transforming energy, providing courage to be free and also to be associated with the whole world. Shakti is the artistic expression of the higher self and unity with the universe.
Impact on doshas and tissues
By balancing the prana vata – sadhaka pitta – tarpaka kapha axis, Shakti gesture induces good sleep, calms mind, relieves stress, provides energy to the mind and body, calms the nerves and relieves trembling of the body.
By balancing the Swadishtana Chakra, Shakti mudra brings about a balance in the lower vayu i.e. apana vayu and regulates its functions. It also balances the bowel and bladder functions and help in proper voiding of urine and feces. It regulates water balance in the body. The gesture also supports and strengthens the bones and muscles of the pelvic area and hence relieves cramps of intestines and uterus. It also cures prostate related problems like prostatitis / BPH.
By balancing udana vata, the mudra intensifies the lower chest and enables easy breathing. It also provides radiance to the face.
Among the tissues the mudra supports and strengthens the bones and muscles in the pelvic region and lower back. It relieves physical exertion, relieves pain and cramps in these tissues and structures / organs made up of these tissues. It relaxes the uterine and intestinal muscles and enables their proper functioning.
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