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COSMETOLOGY - CITS

Apan mudra:
The Apan Mudra, often referred to as the “Mudra of Digestion,” is associated with the removal of waste materials
and toxins from the body. It is also believed to promote a balance in the elements of space and earth within the
body, supporting the digestive system and enhancing overall vitality. Practicing the Apan Mudra is simple and
involves specific positioning of the fingers. Here’s how to perform the Apan Mudra step by step:

• Find a Comfortable Seating Position: Sit in a comfortable
position with your spine erect. You can choose to sit on the
floor in a cross-legged posture such as Sukhasana (Easy
Pose) or Padmasana (Lotus Pose), or on a chair if that is
more comfortable for you. Make sure your shoulders are
relaxed and your chest is open.
• Prepare Your Hands: Rest both your hands on your knees
or thighs with your palms facing upwards. Keep your hands
and fingers relaxed.
• Form the Mudra: To perform the Apan Mudra, do the following with each hand:
• Bring the tips of the thumb, middle finger, and ring finger together.
• The thumb represents fire, the middle finger represents space, and the ring finger represents earth. The
gesture is aimed at balancing these elements.
• Extend the other fingers (index and little finger) gently.
• Position of the Hands: With the Apan Mudra formed in both hands, keep your hands resting on your knees
or thighs, palms facing upwards. Ensure your arms are relaxed.
• Concentrate on Your Breathing: Close your eyes and shift your focus to your breathing. Take deep, slow
breaths to center your mind and increase the effectiveness of the mudra. Aim for a smooth and even flow of
breath.
• Duration of the Practice: You can practice the Apan Mudra for 15 to 45 minutes daily. However, it’s essential
to listen to your body and adjust the duration according to your comfort level and schedule. This mudra can
be practiced at any time of day, though some find it particularly beneficial to do so in the morning or during
meditation.
• Ending the Practice: After completing your practice, gently release the fingers and relax your hands on your
knees or thighs. Take a few moments to sit quietly, observing any sensations or feelings that arise. Then,
slowly open your eyes and proceed with your day.
The regular practice of the Apan Mudra is believed to support the body’s eliminatory functions, helping to detoxify
and cleanse. It can be a valuable addition to a holistic wellness routine that includes proper nutrition, hydration,
exercise, and mindfulness practices. If you have specific health issues or concerns, it’s advisable to consult with
a healthcare provider or a qualified yoga instructor to ensure that this practice is appropriate for you.
Ling Mudra:
The Linga Mudra, also known as the Mudra of Heat, is a hand gesture used in yoga practice to promote heat in
the body and increase energy. This mudra is associated with the element of fire and is believed to help with issues
related to colds, coughs, and congestion by generating heat. Here is how you can perform the Linga Mudra step
by step:
1 Sit Comfortably: Begin by sitting in a comfortable position with your
back straight. You can sit cross-legged on the floor, on a chair, or in any
meditative posture that feels comfortable for you.
2 Hand Position: Start by clasping your hands together in front of your
chest. Ensure all your fingers of both hands are interlocked with each
other.
3 Form the Linga: Extend the thumb of your left hand upwards, keeping
it straight. This thumb represents the linga, a symbol of Shiva in
Hinduism, and signifies the fire element in this mudra.

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