Yoga of the Hands & Songs of the Soul: Who Am I?

For the next eight weeks on Thursdays we will explore a different mudra and mantra. When used together with right intent, we can create what we need in our lives, remembering that sometimes what we get may not be what we want but is what is needed.

A mudra is yoga of the hands, a vinyasa of the fingers, heart and intention if you will. The root "mud" is to delight (pg 177, Yin Sights) and "ra" is to give (pg 128, Sacred Sanskrit Words). Mudras are universally referred to as locks sealing in energy enlivening intention.

Since many of us talk with our hands, we can view mudra as a communication with our essence, our true selves.

Mantra has become a very recognizable term used by self-help gurus, team building seminars, business skills coaches, personal trainers, money advisors, etc. I'm sure even Oprah has used it on her show. It's a phrase or verse that is repeated as affirmation to build an energetic pattern in our bodies. In yogic terms, "man" means to think or mind and "tra"  tool or instrument: mind tool, thought instrument.

My favorite definition of mantra is from The Sivananda Companion to Meditation (pg 149):

"A mystical energy encased in a sound structure."

Beautiful!
And away we go...

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Yoga of the Hands & Songs of the Soul
Week 1: Who Am I?
Jnana Mudra & So'Ham

Jnana Mudra

Jnana mudra in my estimations is just about the most common mudra there is right next to the peace sign. 

In jnana mudra the tip of the index finger is touching the tip of the thumb with the other three fingers extended with the palms facing up; a variation is to lightly hold down the index finger by pressing the thumb against the index finger's nail keeping the ego in check. The three extended fingers represent the Gunas (the state of our energy): tamas (intert), rajas (firey), and sattva (peaceful).

In either form the mudra brings balance to our internal and external world. The index finger represents our humanity and the thumb our divinity. We are asking to be open and uplifted to wisdom and knowledge in this hand asana.

Jnana mudra can be used during seated meditation and yoga asana. If you choose seated meditation use a timer or a mala (my preferred method) to take your mind off of time and into the mantra. When using a timer, set it for an amount of time you feel will be comfortable to sit if you are newer to meditation - a few minutes is better than no minutes. Malas can be found in sets of 27 or 108 most commonly; click here and here for some beautiful ones.

On a physical level this mudra helps with insomnia, sleepiness, depression, and high blood pressure. The color is white. (Mudra: Yoga in the Hands)

So 'Ham

For our first mantra I have chosen one that is repeated silently, inhaling SO and exhaling HAM. I have chosen a silent one first for those students who may be interested in mantra but not necessarily chanting. Also, I am partial to this mantra because it is the very first I learned from my wonderful teacher Sherry.

So 'Ham is used during meditation and may be used during asana pratice as well. Repeating it over and over is called japa meditation providing a focus to calm the mind.

So 'Ham answers the eternal questions of "Who Am I?"

I am that, I am that, I am that, that I am
which is one with the Universe and All Beings

It gets down to the root of our true essence regardless of our past, present, and future and connects us to the understanding that the body, mind, and breath are vessels for our spirit.

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Maria asked me an excellent question in comments that I wanted to answer for everyone:

Maria @dailydownwarddog said...

I have been wanting to incorporate teaching mudras in my classes, so I know this series will really help! If you could include tips on how you have brought them into your classes that would be awesome!

I like to teach mudras regularly and I find it helpful to pair it with a related mantra so there is logic to it, then I use that pairing for a whole month so students can get comfortable with it.  I introduce the mudra and the mantra the first week giving the story behind them whether it's supported with scientific evidence or part of Yogic tradition or both. I break the mantra down word by word so students will have a better understanding of it. Each class I give them a brief reminder of what we're chanting and holding and why. 

In class I use it right at the beginning during opening meditation and have students visualize what they would like to achieve by practicing the mudra and mantra. We sit with it breathing for a few minutes then we chant the mantra together opening and closing with OM. (I prefer to chant with students over call and response, I feel like they are less self conscious that way.)

Then I close class with the same mantra and mudra sending the intention into world.

Sound track for So'Ham

Next Week: A Mudra & Mantra to Serve the Muladhara 

A big shout out to my Twitter girls @yoga_mydrishti, @downwarddog, @emmainbxl, & @lissabliss for the suggestion for this series.  Hari OM!