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Sanmukhi Mudra

Writer's picture: Jeff PerlmanJeff Perlman

Sanmukhi Mudra

Sanmukhi Mudra is a yoga practice that involves closing the doors of perception to focus on the inner self. It comes from Sanskrit, where shan means "seven" and mukhi means. "gates." The word mudra means "gesture". 

 Some benefits of Shanmukhi mudra are that it helps with ailments related to the eyes, ears, and nose, relieves vertigo and tinnitus, and brings mental balance and awareness.

 

 Directions:

·  Raise the hands to the face and the elbows to the level of the shoulders.

·  Place the thumb tips in the ear holes, press the tragi (protuberances) at the entrance of the ears over the ear holes, and press them in.

·  Use the fore and middle fingers to close the eyes gently.

·  The middle fingertips draw the upper lids down, and the forefingers cover the remaining space above to keep out the light.

·  Press the nostrils with the ring fingertips to narrow the nasal passages for slow, steady, rhythmic, and subtle breathing.

·  Keep the little fingers on the upper lips to feel the flow of breath.

 


Bhramari

Bhramari is the goddess associated with bees, hornets, and wasps, which cling to her body; she is typically depicted as emanating bees and hornets from her four hands.


 It has many benefits, including reducing stress, anxiety, and depression, improving sleep quality and pulmonary functioning, lowering blood pressure, calming an irritated throat, and enhancing the voice.


It works by calming and soothing the nerves, especially around the brain and forehead. The humming sound vibrations have a natural calming effect.

 

 Directions:

·  Find a seated position and either do the Sanmukhi mudra above or insert your fingers or thumbs into the ear canal to close off the hearing.

·  Take a deep breath in, and as you breathe out, close off your hearing. Then, start making a high-pitched humming sound like a bee. Continue with 3-6 rounds, then lie down in savasana. This pranayama can also be done lying down.

 

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