At first, sit in a yoga asana such as padmasana, sukhasana, or vajrasana. Make yourself comfortable with the seated posture, because being comfortable is the priority of any mudra. We must get comfortable to perform any mudra properly.
Now close your eyes, take a couple of deep breaths. This will regulate the flow of prana throughout your body and help you generate awareness within.
This is the sitting posture that you need to maintain. Let’s move towards the finger arrangement in this mudra.
Finger Arrangement
At first, fold your thumb and bend it towards the base of the little finger of the same hand in such a manner that inner side of the thumb touches the palm.
Now curl the rest of the fingers over the outer side of the thumb, apply a little pressure over the thumb, and make a gentle fist.
Do the same with both hands
Now, without disturbing the hand posture, place both hands on your thighs, palm facing down.
Try to remove all thoughts from your mind. You can also chant ‘OM’, pronounced ‘ohm’ for better concentration.
Additional Step
Breathing Pattern
The best breathing pattern for Adi mudra is 4:3:6:3. This breathing works in this manner:
1. Inhale for the count of 4 seconds
2. Hold the breath in for 3 seconds
3. Now, exhale the air for 6 seconds
4. Then end the cycle by holding the breath out for 3 seconds
5. Along with this, doing this mudra with pranayama also results well.
Precautions
To get the best results from Adi mudra, you need to take some precautions.
1. Do not press the fingers too hard. This will end up making you uncomfortable.
2. This mudra is all about concentration. Perform it in a quiet and silent place.
3. Wear comfortable clothes. Very loose or tight clothes can make you uncomfortable.
4. Avoid distractions such as mobile during the whole session.
Best Time and Time Duration
The best time to perform Adi mudra is in the morning between 4 am to 6 am. In the morning, we get a silent and calm environment, which is the most required thing for this mudra.
If you can’t do this mudra in the morning, you can still practice it in the evening time.
It is best to perform this mudra for 30 minutes, either in a single stretch or two-three stretches of 10-15 minutes. Research says, performing a mudra for over 20 minutes gives the best results.
Benefits of Adi Mudra
1. Calms Mind and Nervous System
2. Increases Oxygen Flow
3. Increases Mental Activeness
4. Increases Capacity of Lungs
5. Helps reduce snoring.
Side Effects of Adi Mudra
Adi mudra has a lot of benefits, only when you perform it in proper time duration and in the right way. Overflow of anything has the side effects so the Adi mudra also does. Here are some side effects of Adi mudra
The excessive practice of Adi mudra increases air and ether elements in the body. It increases the rate of flow of blood, thus resulting in high blood pressure. If you are suffering from hypertension, avoid this mudra and better to not perform without guidance.
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