Gyan mudra about

Tune in to the Universe with Gyan Mudra!

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Do you make a circle with your thumb and index finger when you meditate? That is Gyan (or Jñana) Mudra! What does it mean? And how can this mudra help?

Gyan Mudra, the Mudra of Wisdom

“Gyan” or “Jñana” is a Sanskrit word meaning “knowledge, wisdom”. A mudra is a symbolic or ritual hand gesture.

See What is a mudra?

Hence, Gyan Mudra is known as the “Knowledge or Wisdom Mudra”.

Gyan Mudra, the Wisdom Mudra How to do

When placing hands on the thighs or knees, this mudra can be done either with palms facing up, or palms facing down.  

When palms face down, it is often also called Chin Mudra, the Mudra of Consciousness. And when palms face up, it is called Gyan Mudra.

(Note: There are different variations around the names of Gyan (or Jñana) and Chin Mudras. Some teachers call it Gyan Mudra when your palms are up, others when they are down. Some speak of Chin Mudra when the palms are up and Gyan when they are down. For this article I based the info on Indu Arora’s extensive work on mudras, in which Gyan Mudra = Palms up and Chin Mudra = Palms down). Just know you’ll find the same mudra called differently).

How to do Gyan Mudra?

Make a circle with the tips of your thumb and forefinger touching. Soften the other fingers.

When to use Gyan Mudra?

A mudra for better concentration, and –say the sages- to get a step closer to wisdom!

So get your Gyan Mudra on in meditation and in pranayama practice!

A mudra : for a sharper mind and better focus (hint : Great for Studying!)

Besides meditation and pranayama, Gyan Mudra helps concentrate when learning / studying, and when taking an exam (pen in one hand, mudra in the other!).

I remember learning this mudra when I was in elementary school, and doing it to study for assessments (it wasn’t as convenient for piano lessons)! Then, by the time I was in high school and university, I no longer practiced this mudra for exam cramming. Sigh! Maybe a more regular practice would have saved me long evenings in front of my books!

In yoga, Gyan Mudra (Wisdom) or Chin Mudra (Consciousness) are most often done sitting, for meditation or pranayama.

For example, you can place your hands on your thighs, in Sukhasana (sitting cross-legged), in Virasana (Hero’s Pose), in Padmasana (Lotus Pose)…  Many yogis also do this mudra in more active postures, like Vrksasana (pronounced “Vrikshasana”), Tree Pose, or any other pose where the hands are free!

What does Gyan Mudra Mean? What is Gyan Mudra for?

What does Gyan Mudra mean?

It symbolizes the Connection to the Universe

In Ayurveda, the Thumb represents the element Fire (Agni), and the index finger symbolizes Air (Vayu). In this mudra, you connect the thumb and index, meaning your are connecting the elements Fire and Air. From an Ayurvedic point of view, this mudra increases the element Air in the body. Air, or Vayu, is associated with the functions of the nervous system and the brain (among others things). This explains the effect of this mudra on concentration and relaxation.

The index is also associated with the Ego, the Individual Self or Individual Consciousness. The thumb is associated with the Universal Self or Universal Consciousness, with the Universe.

With this mudra, we are connecting our Individual Self to our greater Self and the Universe that is greater than us.

Well, that’s quite a feast! Rock your Gyan Mudra and become the entire Cosmos! WOOT!

For more on mudras and meditation

More on mudras and the elements (Fire, Air, Water, etc.) associated with the fingers, check out: What is a mudra?

Info on mudras in meditation, pranayama and asana and how to use them to deepen your yoga practice, see How to use mudras? (coming up – Read it in French!)

And here are some other mudras to inspire your hands, body and soul!

Vishnu Mudra, the Mudra for Alternate Nostril Breathing (coming up)

Ahamkara Mudra to live the life you want!

Ganesha Mudra, to cultivate courage

Abhaya Mudra, to dispel fear and be You!

Padma Mudra, Lotus mudra, to open up your heart to Love

Merge with the Cosmos with Gyan Mudra – image by Gert Altman

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balasana child pose

When the period flows : Yoga or no Yoga?

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Yoga and menstruation: When the Flow is on, to Yoga or not to Yoga, that is the question. Keep up the same practice or shake it up for this time of the month? How to honor your moons – and your feminine! – with yoga? Let’s see what flows best with the moony-moons.

Yoga or no yoga during your period?

If you practice Astanga Yoga, there’s no secret. Astanga Yoga’s rule is: no practice during menstruation!

Yep, you’re off! Astanga Yoga is vigorous and puts a lot of emphasis on Muladara Bandha (Pelvic Lock) and Uddiyana Bandha (Abdominal Lock). These locks cause Prana to go UP into the body instead of letting it go DOWN.

If you’d rather keep up the practice during your period, just adapt it! Go for a different flow (pun intended), a more Yin, restorative, internal practice. In short, 2 words : self-care!

How to practice yoga during your period? What postures to avoid?

I love that yoga gives us the possibility to adapt the practice and honor our moon cycle. In doing so, we recognize their place in our lives and in the natural cycles of the Earth and we nourish ourselves.

Here are the main ideas for going with the Flow:

1- Relax the belly and the uterus

How to relax the belly and uterus?

  • Avoid active twists in the lower abdomen, such as Marichyasana C (sage Marichi’s pose), Parivritta Trikonasana (Revolved Triangle Pose) or Parivritta Parsvakonasana (Revolved Side Angle Pose). Go for less intense twists (like the easy variation of Marichyasana C instead of the classic version).
  • Go easy on the ab work: Plank, Chaturanga Dandasana, Navasana (Boat Pose), and arms balances (these poses usually involve engaging the deep abdominal muscles) like Bakasana (Crane/ Crow Pose), Eka Pada Koundinyasana (the “Flying Splits) and variants.
  • Instead, opt for poses that help relax the belly, like Balasana or Adho Mukha Virasana (Child’s Posture), gentle forward folds like Pascimottanasana, and supine postures like Savasana.
  • Here’s yoga for menstruation in a nutshell: when you’re flowy, go easy and soften your belly!

2- Go with the direction of your menstrual flow

How to honor the direction of the menstrual flow ?

  • So, our periods flow … downwards, right? When the moons are on, we do our best not the go against gravity. That means no inversions – poses where the pelvis is higher than the heart, and poses with legs up in the air. This means Sirsasana (Headstand), Salambar Sarvangasana (Shoulderstand) and other inversions will have to wait a few days.
  • Some yoginis avoid Adho Mukha Svanasana, (Downward Facing Dog) on the first couple of days of menstruation (because the pelvis is higher than the heart). Others do not (because Downward Facing Dog stretches the lower back and stomach and this can relieve menstrual pain). The best is to see what works for you.
  • We also honor the downward menstrual flow by avoiding Uddiyana Bandha (Abdominal Lock), which very actively lifts the uterus. In the same way, go easy on Kriyas (purification exercises) like Nauli Kriya (Belly Churning) during the first days.

Self-Care during your period

Yoga is not just about pushing the limits with increasingly difficult postures. Yoga is also, foremost, an art of self-care. So when the moons come knocking, do yoga the way it supports you best.

I’m sure you know how to take care of yourself! Here are some yoga ideas for inspiration:

Change your yoga routine when you bleed!

If you go to class, maybe go for a gentle class instead of a very active one. Think Yin Yoga or Restorative Yoga. If you are an experienced yogini, it could be a great time to attend a beginners’ class rather than your regular one.

Practice twists and abdominal strengthening poses gently, replace inversions by supine or seated poses. Ask! Your teacher can suggest alternative poses that go with his/her sequence.

Or choose a kirtan (chanting), gentle pranayama, or meditation class. This is a great time of the month to discover other ways of practicing yoga!

Practice a “special moons” menstruation yoga sequence

Are there specific yoga sequence to support menstruation? Yes! I’ll post a mini sequence for home practice soon.

In the meantime, here’s the Queen of all Period Poses! Supta Baddha Konasana, Supine Butterfly Pose (or Supine Bound Angle Pose) helps relax the stomach, uterus, ovaries, and overall induced deep relaxation. Now who’s the Queen?

Supta Baddha Konasana, Bound Angle Pose
Supta Baddha Konasana – Reclined Bound Angle Pose – your best friend during your period!

Check out Pranayama (yogic breath exercises) that are a great way to honor yourself and your period.

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Chakra Colors Real

Why are Chakras Rainbow Colored?

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Chakras and Colors: each chakra is associated to a specific color. There’s Red for Muladhara Chakra, Green for Anahata Chakra, etc. And we seldom even wonder where these colors come from in the first place! So why are chakras and colors paired up? Is there any historical significance of the chakra colors? We’ll delve into this chakra question, rainbow-side!

What is a chakra?

Let’s have a quick chakra review to start!

Chakras are the body’s energy centers. “Chakra” comes from Sanskrit and it means “wheel, vortex”. Chakras lie within the body, or close enough, within our body’s energy field.

Most spiritual schools and traditions talk about 4 to 7 main chakras (and up to a thousand secondary ones!!).

In this article, we’ll be talking about the 7 main in-body chakras. These chakras align along the axis of the spinal column, from the tail bone all the way to the crown of the head.  Each chakra is often associated to a specific color.

7 main in-body chakras and their associated colors

Associations of the 7 Chakras and colors

Muladhara – Root Chakra, RED

Svadhisthana – Sacral Chakra, ORANGE

Manipura – Solar Plexus Chakra, YELLOW

Anahata – Heart Chakra, GREEN or PINK (as the mix of Red –from Muladhara Chakra, and White –from Sahasrara Chakra)

Vishuddha – Throat Chakra, BLUE

Ajña Chakra – 3rd Eye, PURPLE (or deep blue)

Sahasrara – Crown Chakra, WHITE (or Purple, or Violet)

We see these color/chakra associations so often –in yoga, meditation, energy work, even in home decoration, we barely ever question it!

Are Chakras traditionally paired up with colors?

Well, actually : no!

The Vedas, India’s ancient scriptures, mention the chakras, as do ancient Buddhist or Jain texts. Also, old illustrations of the chakras show divinities, mantras and shapes (circles, squares, lotus…) associated with the chakras, but mostly no specific colors.

However, according to certain Tantric texts, the Chakra colors are linked to the 5 elements. We find:

Muladhara (Root Chakra) – Earth / Yellow

Svadisthana (Sacrak Chakra) – Water / Light Blue or silver,

Manipura (Solar Plexus Chakra) – Fire/ Red,

Anahata (Heart Chakra) – Air / Green,

Visuddha (Throat Chakra) / Ajña (3rd eye) and Sahasrara (Crown) – Ether / Indigo Blue / Colorless

(thank you to Zoila of Zazenda Yoga Retreat for sharing her knowledge and studies of the Tantra Chakra system)

CHAKRAS – from Sapta Chakra collection of images, 19th Century / British Library / Wikimedia Commons, Wikipedia

Contemporary Chakra system and rainbow colors

It wasn’t until the 1970s that the idea of chakras paired up with colors came to be! Spiritual author Christopher Hill wrote about the chakras associated to rainbow colors in his book called “Nuclear Evolution: Discovery of the Rainbow Body”. And from there, the rainbow chakras were born!

The rainbow contains ALL the colors in the visible spectrum of electromagnetic radiation. (The entire spectrum covers U.V light, radio frequencies and even those used by your microwave oven).

Basically, color is energy vibrating at a frequency that we CAN SEE. So it’s kind of cool to associate the idea of energy centers with the energy of colors. I find colors make working with the Chakras visual, accessible and down-to-earth.

Are the Chakra colors fake and is using Chakra colors wrong?

I don’t think so. Just like everything else in this world, the perceptions of chakras and ways of working with them have evolved. They have adapted to different cultures, different times and different needs. Humanity is constantly evolving, and to me, spiritual techniques and technologies also evolve. We welcome the rainbow chakra system!

I personally don’t see the chakras as colors, but I perceive them as moving balls of energy, and I’ll sense the stickiness or fluidity of the energy flow. I sense them more like fields of energy and not so much as seeing through funky color tinted lenses. And that’s me! Each person will see and feel chakras differently. If you are seeing colorful chakras, that’s the way it works for you!

Plus, I do love a good rainbow, in the sky or on puffy stickers. So, inviting a rainbow into my chakras? Yes please!

Chakras and the Rainbow Body – artwork by Lilly Cantabile

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why is 108 special number in yoga

Why is the number 108 special in yoga?

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108 beads on your Mala, 108 Sun Salutations, chanting OM 108 times… What does the number 108 have to do in all this? Magic? Mathematics? Sacred number? The mysteries of 108!

 

108 beads on my Mala

What is a Mala?

“Mala” means “garland” in Sanskrit.

Malas are Hindu or Buddhist prayer beads, or “rosaries”. Malas are used to recite mantras and prayers : touch a bead, say your mantra, then touch another.

Long malas have 108 beads, with an additional head bead or guru bead, most often a bigger or different bead.

But why 108 beads? Let’s get to know more about 108:

 

108 Disciples, 108 sacred texts

In Hinduism, Shiva and Krishna are known to have 108 assistants each. There also are 108 Upanishads or Vedanta, sacred texts from the Vedas. (note however that some sources say there are over 200 Upanishads, that’s more than our number 108!).

In Buddhism, 108 turns up as 108 sacred texts, as well as 108 kleshas, the “afflictions” or mental states that are at the root of all suffering (think: ignorance, jealousy, anger … and list 108!). Some schools also count 108 temptations to turn your back on in order to reach Nirvana.

Yep, these are pretty good reasons to have 108 beads on your mala!

 

108 in the stars

Sky side, we find 108 too.
Astrologers talk about the 12 houses of the zodiac, and 9 planets – including Pluto, like astrologers do! My complex scientific calculation tell me that 12 x 9 = 108.

And, this is one of my favorite 108 facts: the distance from the Sun to the Earth = 108 times the diameter of the Sun, and the distance from the Moon to the Earth = 108 times the diameter of the Moon. (approximately!)

I’m a fan of 108, are you? I’m up for 108 Sun Salutations now!

Or shall we repeat OM 108 times instead?

 

Savasana

How to do Savasana, Yoga’s most difficult pose

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Savasana, yoga’s toughest pose?

A friend of mine comes to yoga class with a T-shirt that says “I came for Savasana”. It always makes me laugh, because I’m probably more often in class determined to work hard on crazy inversions!

After all, what could be easier than lying down and doing nothing?

Aha! Well, Savasana (pronouced  shavasana) or Corpse Pose (or Final Resting Pose, as I also call it in my classes), is often considered the most difficult of all yoga poses!

Why? Lie down and see for yourself! Thoughts start zooming through your mind at full speed. Muscles refuse to surrender to the mat. Or perhaps savasana sends you straight to sleep (and now you’re snoring!).

 

Savasana, yoga’s most important pose

Tempted to skip Savasana at the end of practice? Don’t make that yogic mistake: Savasana allows the body to rest and relax deeply, integrate your yoga session, and connect with yourself. And don’t we all need some down time?

Mmmm! Yum! Let’s go?

 

How to do Savasana for a queen:

– Lie down on your back, and notice how you feel before adjusting.

– Adjust the pelvis so that it is neutral (lower back not arched nor flat on the mat).

– Adjust the head so that it is straight, neck extended, shoulders away from the ears. If you want, put a folded yoga blanket under your head.

– Extend your arms along your body with space between your side body and arms. Turn your arms so that the palms of your hands face the sky.

– Let your breath flow. Soften your body.

– Sink into your mat.

– Welcome to yourself!

 

– To transition out of Savasana, start by waking the body gently.

– Return quietly to a sitting position.

 

Want to decline Savasana in an infinity of ways (or nearly!)? There are lots of Savasana variations, we’ll talk about in another post.

Are you addicted to the peace that Savasana brings? Or do you just need some rest ? Discover the benefits of Restorative Yoga, perfect for nourishing and recharging deeply (post in translation).

Are you pregnant? After the 2nd trimester, you may not feel great to lying flat on your back. It may compresses the vena cava and may not be pleasant for you or your baby. Very soon, I’ll post How to do Savasana when you’re pregnant. Look out for it!

 

how to do baby grasshopper pose

Welcome Spring with BABY GRASSHOPPER POSE!

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Warm up to spring with fun and invigorating Baby Grasshopper Pose! Read on and hop on your mat!

WHAT IS BABY GRASSHOPPER POSE?

Baby Hopper pose isn’t a yoga classic – but may become one day! Plus, it’s fun to do!

It also stretches the legs and hips. The forward fold and slight twist fire up the abdominal muscles, wake the body up and massage the belly area.

This pose is an easier variation of Grasshopper Pose, a twisting arm balance. Grasshopper Pose is a strong hip opener, and requires a little more core strength.

We’ll keep “Mom Grasshopper” Pose for another post. For today, we’ll keep the Baby!

(note: we’re not talking about Salabhasana, Locust Pose, sometimes also called Grasshopper)

step by step to baby grasshopper pose yoga
Welcome Spring and Baby Grasshopper Pose

HOW TO DO BABY HOPPER POSE?

Start by warming up and stretching the hamstrings and hips. You can do some Sun Salutations and seated postures such as Pascimottanasana (seated forward fold) or Marichyasana C (seated twist), for example.

When you are ready to get your Baby Grasshopper hopping:

1. Sit on the floor, legs stretched out in front of you.

2. Cross your left leg over your right thigh, and place your left foot on the mat just outside the right knee.

3. Turn your torso to the right.

4. Bend your elbows and place the palms of your hands on either side of the left foot.

5. Lean forward towards the floor.

how to do baby grasshopper pose yoga
Baby Grasshopper Pose Prep

6. Hold your right foot (the foot of the straight leg), with your left hand (the hand closest to the right foot).

7. Keep leaning towards the floor, lift the pelvic floor up into your body, use your abs, lift your hips. And there you go : you are a Baby hopper!

Have a hopping weekend!

step by step to baby grasshopper pose yoga
Happy hopper!
Seed planting ritual for Spring Equinox

SEED PLANTING RITUAL for SPRING!

 

Spring is here! Here’s a sweet ritual to celebrate Spring, rebirth, renewal, Mother Nature AND plant seeds for all your life’s projects!

 

NEW SPRING NEW YOU

Spring is here in the Northern Hemisphere on the March 20th Equinox. After the long winter months, the cold and the cozy cocooning, here come longer days and Nature awakening from slumber. If you are a Sun child like me, Spring is magical!

Let’s tap into the season’s rebirth and blossoming energy and call renewal and fresh new beginnings in our lives! YES!

How? With the Seed Planting Ritual!

 

SPRING RITUAL: PLANT YOUR SEEDS

Yep, we’re going to plant seeds. “Real” plant seeds and symbolic seeds of what we want to see grow and flourish in life.

This spring, we sow what we want to harvest : yummy salads yes, as well as the seeds of projects we want to see bear fruit.

 

How to do a Seed Planting Ritual for the Spring Equinox:

1. Prepare your ritual space: choose a clear place, a candle, a song, your seeds, your soil (dirt) + pots if you plant indoors, your watering can etc.

2. Choose your seeds (we planted basil, yum yum! Plant what you want, edible plant, flowers, a tree!)

3. Choose a project, a part of your life that you want to take care of, that you want to see sprout, grow, and flourish!

4. With intent, plant your seeds! For example, say “I plant these basil seeds and the seeds of my project”

5. During planting, be open to any message from your intuition, or from the Universe.

6. When you have finished, water your seeds, give them Reiki, and close your ritual.

7. Remember to take care of your seeds! Just as you care for your plants, “water” and give light to your seeds of life!

What are YOU planting this spring?

Plant seed ritual for Spring

Nurture your dreams!