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• Releasing the Mudra: Once you are done with the practice, gently release the finger positions and relax your
hands on your knees or thighs. Take a moment to sit quietly before opening your eyes and transitioning back
to your daily activities.
Regular practice of the Surya Mudra is believed to help in managing weight, enhancing digestion, and increasing
the body’s energy levels. However, it’s important to remember that the benefits of mudras are most effective when
combined with a balanced diet, regular exercise, and a healthy lifestyle. If you have specific health conditions
or concerns, it’s advisable to consult with a healthcare provider or a qualified yoga instructor to ensure that this
practice is suitable for you.
Pran Mudra:

The Pran Mudra, often referred to as the Mudra of Life, is believed to activate the root chakra, invigorating the
vital life force within the body. This gesture is said to improve vitality, strengthen the immune system, and enhance
vision. The practice of Pran Mudra involves a specific positioning of fingers, and it can be performed with ease.
Here’s a step-by-step guide on how to practice Pran Mudra:

• Find a Comfortable Seat: Begin by sitting in a comfortable
posture with your back straight. You can sit on the floor
in a cross-legged position like Sukhasana (Easy Pose)
or Padmasana (Lotus Pose), or on a chair if that’s more
comfortable. Ensure your shoulders are relaxed and your
chest is open.
• Prepare Your Hands: Place your hands on your knees or
thighs, palms facing upwards. Keep your hands and fingers
relaxed.

• Form the Mudra: Perform the Pran Mudra by touching the tips of the thumb, ring finger, and little finger
together. Each hand does this simultaneously.
• The thumb represents the fire element.
• The ring finger represents the earth element.

• The little finger represents the water element. Bringing these fingers together is believed to invigorate the
body’s life force.
• Position of Other Fingers: The remaining two fingers (index and middle) should be extended gently, without
any strain.
• Maintain the Gesture: With the Pran Mudra formed in both hands, keep your hands on your knees or thighs,
with the palms facing upwards. Ensure your arms are relaxed, and your shoulders are down, away from your
ears.
• Concentrate on Your Breath: Close your eyes to bring your focus inward, concentrating on your breath. Take
deep, slow breaths to help center your mind and enhance the mudra’s effectiveness. Aim for a smooth and
even flow of breath.

• Duration of Practice: The Pran Mudra can be practiced for 15 to 30 minutes daily. However, it’s essential to
listen to your body and adjust the duration according to your comfort and time constraints. This mudra can be
done at any time of day, although some prefer practicing it in the morning or during meditation to maximize
benefits.
• Releasing the Mudra: Once you complete your practice, gently release the fingers and relax your hands on
your knees or thighs. Take a moment to sit quietly, allowing yourself to feel the effects of the practice before
opening your eyes and resuming your day.
The regular practice of Pran Mudra is said to stimulate the flow of energy in the body, supporting overall health
and well-being. It’s an excellent addition to a holistic health regimen that includes proper nutrition, adequate
hydration, regular physical activity, and mindfulness practices. If you have specific health issues or concerns,
consulting with a healthcare provider or a qualified yoga instructor to ensure this practice is suitable for you is
advisable.

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