Ganesha Mudra
The hands hook together in front of the chest and pull apart against each other. Unlike most mudras this one is active and effortful — the only mudra in common use that is fundamentally an exercise, and the classical practice for a heart that feels shut.
Meaning of the name
The seal of Ganesha, remover of obstacles. Vighneśvara clears the road; this mudra is the pull that shifts what is stuck.
How to practise
- 1
Hold the left hand in front of the chest, palm facing outward, and the right hand in front of it, palm facing in.
- 2
Hook the curled fingers of both hands into each other and let the thumbs rest over the fingers.
- 3
Breathe out and pull the hands firmly apart without letting the grip break. Feel the chest, upper arms and upper back engage.
- 4
Breathe in and release the tension completely, keeping the hands hooked.
- 5
Repeat six times, then swap the hands so the right is outermost, and repeat six times more.
Benefits
- Strengthens the heart muscle and the muscles around the chest
- Opens the ribcage and increases usable lung volume
- Releases tension held in the upper back, shoulders and between the shoulder blades
- Builds courage and the willingness to face what has been avoided
- Traditionally practised at the start of any new undertaking
- Relieves the physical constriction that accompanies grief
What happens in the nervous system
This is isometric resistance training for the pectorals, rhomboids and mid-trapezius, coordinated with the breath. The mood effect is real and has a plain explanation: the muscles that pull the shoulders forward are the ones chronic stress keeps short, and lengthening them changes both posture and the interoceptive signal the brain receives from the chest.
Related practices
KSN Yoga & Healing