By Katie Hoener
Namaste Katie,
My wife is very insistent that I bring my thumb and first finger together when we meditate, as we see in pictures. Though we see this in pictures, we are completely unsure of the meaning. Can you give us a little background?
Grant, Ann Arbor
Hello Grant,
What a great line of inquiry! We see so much going on in terms of yoga, and don’t always take the time to unpack all of the small details. This is certainly true for life as well. Being mindful of the details is an excellent representation of mindfulness in practice. We have explored Mudra before and will take time for a quick refresher. Mudra means ‘mark’ or ‘seal’ and in yogic practice is thought to harness energy that flows through the nadis (energy channels). There are hundreds of Mudras, some used in meditation, some used in dance, and each represents a different purpose and use of energy within the body. Mudras are thought to be a more subtle expression of energy work than some of our asanas.
Bringing the thumb and index finger together is often referred to as Jnana Mudra. Jnana in Sanskrit is representative of knowledge, so this is the Mudra of knowledge or wisdom. The joining of the thumb and the index finger is representative of bringing together all that is external with all that is internal. The benefits outlined in Mudras of India by Cain and Revital Carroll, consist of feelings of lightness, calming the mind, directing energy back to the body, and opening the chest to increase breathing, to name a few.
Adding Mudras to your practice can connect you more deeply to your journey, whether that particular path is meditation, pranayama, or an asana practice. Being in touch with the more subtle aspects of our own energy bodies can help unlock so much for us spiritually and emotionally. See what you might experience with this addition.
Namaste Katie,
I have found yoga to be a lifeline this past year. I have been spending my time in restorative spaces and feel like I am ready to build up my practice. Is there a particular posture that I can integrate into my practice to start to build in some strength and a little bit of heat?
Thank you,
Faye, Ann Arbor
Dear Faye,
I agree with you in a percentage that cannot be named. Yoga has supported many of us during these times of uncertainty, and I am glad to hear that yoga has supported you. I also hear you on taking events as they come. Treating yourself with healing and support shows courage and compassion. When we are ready to move our energy up, and build some heat, finding some standing postures can keep us grounded and elevate us energetically and physically.
Virabhadrasana I, or Warrior I is an excellent posture for rooting us into the earth and starting to build heat within the body. To come into Virabhadrasana I, start in Mountain Pose (Tadasana) and step back with one leg. The distance between the legs, both front to back, and side to side, is up to you, and your comfort level. Check the safety of the front leg, by making sure that the knee does not pass the ankle. The hips should face the short side of your mat as much as is comfortable. Once you feel solid and strong through the legs, you have the option of lifting through the arms. As with every posture we play with, we have the opportunity to make adjustments as needed, according to what feels right at the time. We may wish to float the arms overhead, or have the hands rest gently on the hips.
Warrior I, when paired with a full breath, taps us into our own strength and allows us the chance to focus on how to face challenges head on. See if you can take a few deep breaths on each side. Over time, you may want to build this up, seeing how you can play with the forces of both grounding and lift, of settling and expansion.
Namaste Katie,
I have been struggling mightily with Savasana. I am not certain if it is new formats, all the goings on in my head, or just the way things are. Any tips for bringing me into the moment that I enjoy so much?
Many thanks,
Kate, Dexter
Hi Kate,
Yes, there are many reasons why we struggle with Savasana, or Corpse Pose, and with all these layers of added stress it can be more challenging to find a place of stillness and quiet. One of the most successful ways of coming back into the body and finding a connection to stillness is through a body scan.
While resting in Savasana, move through the body systematically, either from head to toe, or from toes to head, and see what muscles you may be able to relax. Every little bit of tension that we can let go of allows the body and the mind to relax one breath at a time. When the mind drifts away to the many competing tasks, gently guide it back to the part of the body you were last inviting love and tenderness into. This process can offer relief in the moments we are in, and also build our body awareness for the next time we take time for savasana. As we recall the places that felt tense, we are at times able to relax those areas with greater ease. Bringing our minds back into the body, with the support of the breath, can realign us with our Savasana practice.
Katie Hoener is an RYT 500, receiving her 200 and 500 hour trainings. She is also a Licensed Master Social Worker and a partner at Verapose Yoga in Dexter (veraposeyoga.com). Please send your own yoga questions to katie@veraposeyoga.com.
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