Mudras for self-care during COVID19 compiled by Dr Ananda for CYTER of Sri Balaji Vidyapeeth

1. Yoga for Self-Care
during COVID-19 Pandemic
Part-1: Mudras for Self Care
Prepared in public interest by
Centre for Yoga Education Therapy and Research (CYTER),
Sri Balaji Vidyapeeth, Pondicherry. www.sbvu.ac.in/cyter

2. Fear during COVID-19 Pandemic
• Every human being on our planet has been affected
directly or indirectly by the COVID-19 Pandemic.
• This “invisible enemy”, has brought forth another
inner enemy that destroys us from within is FEAR.
• Fear weakens our immune system!

3. Focus on Self-Care: Need of the Hour
• We must move from pathogenesis, the focus on
disease that worsens fear, towards salutogenesis, a
focus on health that strengthens all our systems!
• Yoga empowers us, and enables us to take charge
of our own life, thus promoting holistic health for
each and every one of us.
• Yoga practices done mindfully will strengthen our
immune system by inducing a sense of
empowerment and confidence from within.

5. • Yogic principles (Yama-Niyama) of cleanliness, purity
and self-control are vital in the present moment
where social (physical) distancing, personal hygiene
are being emphasized by all medical authorities.
• Sense of service (Seva) and unconditional selfless
action (Nishkama Karma Yoga) are required to help
our fellow brethren who are in need.
• We must support those in the forefront through our
cheerfulness (Mudita) and have compassion
(Karuna) for those who are suffering.

8. Bhairava Mudra to enhance self-
confidence and resilience
• To perform Bhairava Mudra,
place your upturned right hand
on top of the upturned left in a
cupped manner resting both
hands on the lap.
• Close your eyes and become
mindful of the inner strength
developing.
• If the left hand is placed
dominant over right it becomes
Bhairavi Mudra.
Watch Bhairava Mudra at
www.youtube.com/watch?v
=VrXUOvE0YfQ

9. • Abhaya Mudra is one way of
embodying or signifying, "I'm not
afraid of life; I'm not afraid of
what's in my heart and I choose to
live an authentic life no matter
what others think or say".
• It is performed by lifting the open
palm of the right hand and facing it
forward as if to tell fear, “Stop in
your tracks! I am not afraid of you
anymore”.
Watch Abhaya Mudra at
www.youtube.com/watch?v=lIl
7fQAdMkM
Abhaya Mudra to overcome fear

10. Mudras to Balance Energy Centers
Watch the video at
https://www.youtube.com/watch?v=GyEfdh_fSj8
Inhale for 6 counts and exhale for 6 counts in each position
with mindfulness to enhance mind-body connection.

11. • We need to stay safe and stay healthy.
• Through Yogic self care, we can reduce our fear
and strengthen our immune system to manifest
all round health.
• May we as ONE HUMANITY stand our ground,
may we fight the enemy within, overcoming the
inner enemy fear; thus strengthening our ability
to fight and defeat the external enemy, COVID19.
• May Humanity Prevail !
Pathogenesis
Salutogenesis

12. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with “A” Grade by NAAC)
Centre for Yoga Therapy, Education
and Research (CYTER)
Salutogenesis, our focus!
www.sbvu.ac.in