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Mana Mudras 心印 The gestures that utilize the eyes, ears, nose, tongue and lips are mana mudras or head mudras. They are significant in kundalini yoga and meditation. These mudras snap the practitioner out of instinctive habits and establish a more refined consciousness. 启动眼睛、耳朵、鼻子、舌头及嘴唇的'印’称为心印（mana mudra）和头印（head mudra），这些印在昆达里尼（kundalini）瑜伽和冥想中作用强大。这些心印令习练者打破旧有的生理习惯，建立更微妙的觉知力。 （高迪亚老师注：梵文mana有心、念、心意、意识等含义，mudra是身印的总称，通常我们知道有手印，实际上我们所谓的'身印’和'手印’在梵文中都以 Mudra（木铎）表示。而今天这一类专门帮助冥想和掌控自我心意、念想的身印就称为'心印’。 Types of Mana Mudras 心印有以下几种 心印 01 眉心印 Shambhavi mudra 1) Shambhavi mudra （眉心印） Looking towards the eyebrow centre strengthens the eye muscles. And it removes the tension in the temples. It clams the mind, develops focus and nurtures a state of thoughtlessness. 凝视眉心，拉伸眼部肌肉，消除周边的紧张感，令内心平静，提升专注力，滋养宁静无杂念的状态。 2) Nasikagra drishti（鼻尖印） 心印 02 鼻尖印 Nasikagra d rishti
Looking towards nose tip helps in calming anger and releasing disturbed emotions. The mudra aims to help in introspection and inducing a state of meditativeness. 凝视鼻尖，可平抚内心的怒火并释放受纷扰的情绪。这个心印的目的是帮助我们内省，然后进入冥想状态。 3) Khechari mudra（卷舌印） 心印 03 卷舌印 Khechari mudra Touching the tongue to the upper palette stimulates the prana. The practice reduces the sensations of hunger and thirst. Thereby, helps in sitting in meditation for long periods. Also, this mudra is associated with the nectar of elixir that keeps a person rejuvenated. 卷舌抵上颚以激发生命气（prana）。这个心印可以消除饥饿和口渴。因而能帮助长时间的冥想。这个心印还可以滋生甘露，令人恢复活力。 （高迪亚老师注：Khe/Kha的意思是'空间’或'至高真相’，意思是这个心印可以让人体验到至高真相的喜乐。古代的哈他瑜伽修炼者会一点一点地把自己舌头下部的粘连割开，好让舌头能够伸延到咽喉上端的鼻腔之内。） 4) Kaki mudra（乌鸦印） 心印 04 乌鸦印 Kaki mudra
While looking at the nose tips, purse the lips together. It is a cooling practice. It soothes the body and mind. On the other, people with depression, constipation, low blood pressure should avoid this. 注视鼻尖，嘟嘴。这是一个清凉法，令身心平静。抑郁症、便秘症、低血压者不可练习。 （高迪亚老师注：kaki就是'乌鸦’的意思。这个心印有很多的好处，包括帮助消化、美容、降血压、调理甲状腺、调理呼吸系统疾病、增加免疫力、激活喉轮等。练习的时候结合清凉呼吸法。） 5) Bhoochari mudra（虚空印） 心印 05 虚空印 B hoochari mudra How to do it: · While sitting in a meditative asana, raise the right hand in front of the face. · The elbow should point to the side of the body. Hold the hand horizontally, palm down with all the fingers together. · The side of the thumb should be in contact with the top of the upper lip. · Focus the eyes on the tip of the little finger Benefits: · Increases memory power and sharpens the brain. · Enhances concentration and prevents insomnia. · When practiced regularly, it relieves anger and depression. 如何做： 3、右手大拇指触碰上唇 4、眼睛注视小指尖 （高迪亚老师注：bhoo是'大地’的意思，chari是'移动/居所’的意思。注视一会后，右手放下接手印，然后注视原来小指头所在的位置，因为小指头已经不在了，只有虚空，因此是注视虚空的头印。） 益处： * 提升专注力，防治失眠 * 长期习练，消除愤怒和抑郁 6) Akashi mudra（阿卡西印） 心印 06 阿卡西印 Akashi mudra
While sitting in a meditative asana, using shambhavi and khechari mudra. Look up and use ujjayi breath. This Mudra influences the Vishuddhi Chakra, activates the thyroid gland and balances the Nadis. As this Mudra blocks energy coming from lower centres. While it guides energy down from the Sahasrara Chakra, it calms and uplifts the thoughts. 冥想坐姿，结合眉心印和卷舌印。乌伽依吸气抬头（45度角）注视眉心。（呼气头回正）这个心印作用于喉轮，激活甲状腺，平衡左右脉。因为这个心印阻隔了来自下部的能量。引导顶轮的能量下降时令我们平静而且活跃思维。 （高迪亚老师注：Akashi的意思是'观’和'认识’。此动作不合适高血压/心脏病/头痛症患者，会令人晕眩，不合适站着习练。） 7) Shanmukhi mudra（闭六门印） 心印 07 闭六门印 Shanmukhi mudra This mudra is known for closing the seven gates. That is two ears, eyes, nostrils and one mouth. The aim is to listen to the inner sounds and look for whatever appears in the darkness. This mudra induces the state of pratyahara or sense withdrawal. This is relaxing and calms the nervous system. These mudras generate a loop of energy which moves around the brain. Next time, you sit in meditation try these mudras for sure. 这个心印称为闭六门印，六门就是双耳、双眼、两鼻孔和一个嘴巴。目的是聆听内在的声音，并静观黑暗中的世界。这个心印可以有助于达到（八部瑜伽中的）'制感’。令调理神经系统，令人放松平静。这个心印可以制造出环绕大脑的能量环。下一次冥想的时候你试一试吧，真实不虚。 （高迪亚老师注：shan是'六’的意思，'mukhi’是脸的意思。这个心印和我们习练蜂鸣呼吸法时的手势是一样的，只是不发音。换言之，蜂鸣呼吸是发音的闭六门印。有恐惧心理的人或孕妇不合适练习。这个心印还有令人容光焕发的作用。） 结束 此文由国内著名的呼吸法大师高迪亚老师翻译自网站： http:///mana-mudras-head-mudras/ |
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