Shanmukhi Mudra in Yoga – Steps, Benefits, Duration and Precautions

Shanmukhi Mudra is a yogic hand gesture that represents closing the six gates of perception – the eyes, ears, nose and mouth. The term comes from the Sanskrit, shan, meaning “six”; mukhi, meaning “face” or “gate”; and mudra, meaning “gesture,” “mark” or “seal.”

Steps:

•   Sit in Padmasana. Keep the spine erect and the head level.
• ·Raise the hands to the face. Lift the elbows to the level of the shoulders; place the thumbs on the ear-holes so as to cut off external sounds. If the thumbs in the ear-hole cause pain, push the tragus (the small prominence at the entrance of the external ear) over the earholes and press it with the thumbs.
•   Close the eyelids, but turn the eyes up. Place the index and middle fingers on the closed lids so that the first two phalanges only press the entire eyeball. Do not, however, press the  cornea. Pull the eyelids down with the middle finger. Push the upper part of the eyelids below  the eyebrow upwards with the index fingers. Gently press the eyes at both the corners.
• ·Equal pressure should be maintained on the ears and the eyes.
• · With the tips of the ring fingers press both nostrils equally. The nasal passages are thus               narrowed for slow, deep, steady, rhythmic and subtle breathing.
• · The little fingers are placed on the upper lip where they can check the rhythmic flow of the breath.
• ·Stay in this position as long as you can, drawing the vision inwards.

Effect: By closing all the outlets of five senses body gets energy from the Mooladhara Chakra and the energy passes through all chakras. As a result of this upward movement of energy, brain becomes very active and alert. The five elements come into contact with the five sense organs. Hence all sense organs get activated and the face becomes radiant.

Benefits:

•    Calms the mind and nervous system
• ·  Prevents and reduces anxiety, anger and irritation
• ·  Relaxes the eyes and facial nerves
• ·  Creates a state of pratyahara (withdrawal of energy from the senses) that promotes a                  meditative state
• · Shanmukhi Mudra is very beneficial to children. By practicing this Mudra the power of thinking and memory becomes strong.

Time Duration: Breathe slowly and be in this position for 10-15 minutes.