Proprioception: Developing Body Awareness
When people ask me what I do for a living, I hesitate before answering simply because responding with, “I teach yoga” doesn’t do my job, or the practice, justice. If I could answer truthfully, with unlimited time and attention span from my inquisitor, I would explain that I was a specialized guide. I would weave a story of all the expeditions that lead to the many nooks and crannies that make up one’s being. But most importantly, I’d proudly state, that for a living I welcome people back to their bodies. There are many reasons to teach yoga, and even more reasons to practice it, but currently this homecoming is my dance and song.
This concept is beautifully described in Tara Brach’s novel, “Radical Acceptance“. She points out that, “we experience our lives through our bodies whether we are aware of it or not. Yet we are usually so mesmerized by our ideas about the world that we miss out on much of our direct sensory experience.”
Yoga reintroduces you to your body and all of its parts, while strengthening inner knowing and body clairvoyance.
“In fact, the Buddha called physical sensations the first foundation of mindfulness because they are intrinsic to feelings and thoughts and are the base of the very process of consciousness,” shares Brach. This reunion might be tedious at first, as we’ve accumulated many burnt out light bulbs that need replacing. When a muscle is first used at a very early age (i.e., the psoas is first used at eight months), the brain recognizes that the muscle will be in use frequently, so it labels it as an “unconscious muscle” to conserve energy.
These once unconscious muscles are brought back to awareness through yoga, as performing asana places new demands on the body and brain. I believe that’s why you can feel so full after practice; you leave glowing and feeling energized because the dots are being connected again and your body parts are being married as one. It’s no coincidence that yoga translates to mean “to yoke” or “to unite.”
As we age, we can unfortunately lose this sense of union if we don’t continue to stay physically active. One of the number one causes of death among seniors results from falling, because one’s proprioception gradually becomes impaired.
Proprioception is defined as, “the sense of the relative position of neighboring parts of the body“. For example, touching your nose with your index fingers while closing your eyes, tests your ability to be proprioceptive. It is what allows us to walk in complete darkness without losing balance. When we’re driving, it’s what allows us to keep our eyes on the road and not on our feet while we brake and accelerate. The mind has memorized where certain body parts are so that you often don’t need the eyes to find them.
Yet, for some seniors, finding their nose with their index finger can be a challenging task. I began to reflect on this with great admiration and respect for the work yogis do, and not just physically. I’ve never actualized how many miracles occur on the mat.
For example, let’s say my students are in a twisted lunge to the left, their eyes are gazing skyward. I ask them to bring their left hip bone back, while drawing their right sitz bone away from their sacrum; they then adjust accordingly. The fact that they can access a very deep portion of their pelvis, without looking, is pretty incredible; it’s a gift and a skill we take for granted.
Proven here, as body awareness develops, so does your relationship with each individual body part; becoming mindful of exactly where they exist in space. Even 2,000 years ago, the depths of this work was cherished and eventually expressed in the ancient Yoga Sutras of Patanjali. Sutra II.46 states that, “This discipline and attention must be applied to the practice of each asana, to penetrate to its very depths in the remotest parts of the body. Even the meditational asana has to be cultivated by the fibers, cells, joints and muscles in cooperation with the mind.”
Sensing the depth of ourselves to this extent can be hard to experience these days; we live so much in our heads that our bodies can feel miles away. Thankfully every time we hit our yoga mats, we begin to embody our homebody again. Our proprioception is developed and fine-tuned, and we establish trust in our bodies, growing comfortable in our own skin. This snowballs into us trusting our hearts and hearing our intuition with confidence and efficiency. I believe this can morph even more into us being present with everything that surrounds us. We become like animals, noticing everyone’s whereabouts, everyone’s moods, reading everyone’s body language, and more. Nothing goes unnoticed and even relationships deepen – from the bone in our left thigh to our neighbor down the hall.
This homecoming is described perfectly by Elizabeth Kadetsky in her recent novel “First There Is a Mountain.” She writes, “I could discover my body anew every day, and through it discover the world around me. I could start again – remake my universe.”
About the Author
Complete Guide to Mudras and Their Meanings
Mudras, subtle yet powerful gestures made with the hands, are a bridge between the earthly and the spiritual. In this article, we explore how these symbolic gestures not only enrich our yoga and meditation practices but also guide us toward a path of self-knowledge and personal growth.
Table of Contents
- What Are Mudras and What Are They For?
- In What Practices Are Mudras Used?
- Exploring Mudra Types and Their Meanings
- Prana Mudra – The Mudra of Vital Energy
- Gyan Mudra – The Mudra of Wisdom and Knowledge
- Surya Mudra – The Mudra of the Fire Element
- Uttarabodhi Mudra – The Mudra of Spiritual Transformation
- Vayu Mudra – The Mudra of the Air Element
- Shambhala Shield – The Mudra of Protection and Strength
- Shunya Mudra – The Mudra of Emptiness and Pacification
- Apan Mudra – The Mudra of Purification and Elimination
- Prithvi Mudra – The Mudra of Stability and Balance
- Healing Mudras: Benefits of Practicing Hand Mudras
- Are Mudras Only Performed with the Hands?
- History of Mudras: What Is Their Origin?
What Are Mudras and What Are They For?
Mudras are gestures performed with the hands and other parts of the body, widely used to enhance spiritual connection and emotional balance. Each mudra has a unique design and a specific purpose, such as promoting healing, facilitating meditation, or increasing concentration. These gestures are based on the idea that different areas of the hands are connected to specific parts of the brain and body, stimulating these connections to provoke desired changes.
Moreover, mudras not only influence our energy and mental state but can also have a physical impact. By adopting certain hand positions, the energy flow through the body’s meridians can be stimulated, which may help relieve various ailments and improve overall well-being.
In What Practices Are Mudras Used?
Mudras are found in a wide range of spiritual and wellness practices, including yoga, meditation, and certain forms of dance and art. In the context of spirituality, mudras are used as symbolic tools in rituals and ceremonies and are especially prominent in various cultural and religious traditions.
Mudras in Yoga: Uniting Body and Mind
In yoga, mudras are used as a tool to connect the body and mind, directing energy in a specific way. Their incorporation into asanas (yoga postures) enhances the effects of the practice, promoting greater balance and energy flow. These gestures not only complement physical postures but also enrich the meditative experience of yoga.
Mudras for Meditation: Deepening the Connection
During meditation, mudras are important tools for deepening the connection between the mind, body, and spirit. Adopting certain mudras can influence mental and emotional states, facilitating a deeper and more focused meditation experience. These gestures can calm the mind, balance emotions, and foster a sense of inner peace.
Exploring Mudra Types and Their Meanings
Mudras offer a rich variety of forms and purposes, each adapted to specific needs and goals. Below, we explore some of the most influential mudras, highlighting their significance and how they can be incorporated into daily life to enhance well-being.
Prana Mudra – The Mudra of Vital Energy
Prana Mudra is known for its ability to increase and channel vital energy (prana) throughout the body. It is beneficial for revitalizing the body and strengthening the will to live.
How Is It Done? The tips of the thumb, ring finger, and little finger are joined while the index and middle fingers remain extended. This position stimulates the flow of vital energy, helping to overcome fatigue and lethargy.
Gyan Mudra – The Mudra of Wisdom and Knowledge
Gyan Mudra is valued for its ability to enhance concentration and stimulate wisdom. It is ideal for meditation and intellectual development.
How Is It Done? The tip of the index finger joins the tip of the thumb while the other fingers remain straight and relaxed. This position promotes mental clarity and spiritual awakening.
Surya Mudra – The Mudra of the Fire Element
Surya Mudra is known for its ability to increase internal fire and improve metabolism. It is useful for weight loss and improving digestion.
How Is It Done? The ring finger is bent under the thumb, while the other fingers remain extended.
Uttarabodhi Mudra – The Mudra of Spiritual Transformation
Uttarabodhi Mudra is appreciated for its ability to inspire transformation and spiritual growth. It serves as a tool for opening the heart and mind to new perspectives.
How Is It Done? The fingers of both hands are interlocked, extending the index fingers and thumbs to form lotus wings. This mudra symbolizes liberation and spiritual elevation.
Vayu Mudra – The Mudra of the Air Element
Vayu Mudra is effective in regulating the air element in the body, contributing to improved comfort and digestive balance.
How Is It Done? The tip of the index finger is placed under the base of the thumb and pressed with the thumb while keeping the other fingers extended. This mudra helps balance air in the digestive system, promoting better gastric function.
Shambhala Shield – The Mudra of Protection and Strength
The Shambhala Shield is known for its ability to offer spiritual protection and mental strength. It is used to overcome fears and find inner stability.
How Is It Done? The tips of all fingers are joined, forming a dome or shield-like shape. This mudra symbolizes defense against negative energies and strengthening the spirit.
Shunya Mudra – The Mudra of Emptiness and Pacification
Shunya Mudra is valued for its ability to calm the mind and alleviate ear and balance issues.
How Is It Done? The middle finger is pressed with the thumb while the other fingers remain extended. This gesture promotes calmness and helps with auditory and balance problems.
Apan Mudra – The Mudra of Purification and Elimination
Apan Mudra is recognized for its ability to facilitate elimination and bodily purification. It is useful for detoxification and improved digestion.
How Is It Done? The tips of the thumb, middle, and ring fingers are joined while the other fingers remain extended. This gesture stimulates elimination and purification in the body.
Prithvi Mudra – The Mudra of Stability and Balance
Prithvi Mudra is appreciated for its influence on physical and emotional stability. It helps balance the elements in the body and strengthens the connection with the earth.
How Is It Done? The tip of the ring finger joins the tip of the thumb while the other fingers remain relaxed. This gesture promotes stability, balance, and a deeper connection with nature.
Healing Mudras: Benefits of Practicing Hand Mudras
The practice of performing hand mudras offers a variety of significant benefits for physical, mental, and emotional health. These gestures, both simple and powerful, can enhance concentration, promote relaxation, balance vital energy, and strengthen overall health, contributing to comprehensive well-being.
- Improved concentration: Mudras help focus the mind and enhance concentration, making them especially useful in meditation practices.
- Promote relaxation: Certain mudras induce a state of relaxation and calm, reducing stress and anxiety.
- Balance our vital energy: Mudras help harmonize the body’s elements and vital energy, fostering a sense of harmony and well-being.
- Support overall health: Some mudras are known for their healing properties, aiding in both physical and emotional well-being.
- Encourage spiritual connection: In addition to their physical and mental benefits, mudras can be powerful tools for deepening spiritual connection and meditation practice.
- Stimulate circulation: Some mudras improve blood circulation, benefiting cardiovascular health.
- Relieve pain and discomfort: Specific mudras help alleviate pain in various parts of the body, such as the head, neck, and back.
- Enhance self-awareness: Regular mudra practice increases awareness of the body and mind, fostering greater self-knowledge and personal growth.
Are Mudras Only Performed with the Hands?
Although the most well-known and widely practiced mudras involve the hands, they are not limited exclusively to them. In some traditions, mudras can incorporate the entire body, using specific postures that involve movements and bodily alignments. These full-body mudras are just as powerful and can complement hand mudras, offering a more integrated and holistic experience in yoga and meditation practices.
History of Mudras: What Is Their Origin?
Mudras have an ancient origin and are deeply rooted in various cultures and spiritual traditions. It is believed that they originated in India as an integral part of yoga and meditation practices and have since been incorporated into many other traditions, including Buddhism and Hinduism. In these traditions, mudras are used not only to influence the body’s energy and mind but also as a means of symbolic expression in art and dance.
Over the centuries, mudras have evolved and adapted to different cultures and spiritual practices. Today, they are used worldwide as a tool to enhance meditation, yoga, and overall well-being. The history of mudras is a testament to their power and versatility, and they continue to be a valuable part of many spiritual and wellness practices.
