Recent Mudras that I like

I had to go through a series of mudras for my IYT internship and find ones are the most meaningful to me.

Firstly, the issues that I am working with are:

What to do with my career

Fear of Change
Body Acceptance
Self-Confidence
Knee Problems (both sides)
Plantar Fascitis
Shoulder Issues
Cravings for Sweets
Posture Issues
Neck Pain
Lack of Clarity
My dosha is Pitta-Kapha


ANGUSTHA MUDRA

I like the way it feels in my hands.  Good for Kapha Dosha.  Releases tension from the shoulders, throat and neck.  It is easy to use in some Yin Poses.


HAKINI MUDRA
.

I have been using this mudra for a long time in meditation and yoga.  It is easy to teach and easy to use. It will help me with body awareness and hopefully acceptance.  It helps with a sense of wholeness and integration. Good for my two Doshas and Pitta and Kapha.


KANISHTHA MUDRA

This is good for self-confidence.  It helps for Pitta dosha.  It's good for lower body - which is good for me because of my problems with my knees and feet.


JYESHTHA SHARIRA MUDRA

Good for enhancing enthusiasm and creativity. Awakening to infinite possibilities. Good for Kapha.  I can use this in Hatha Yoga practice or Yin.


ADHI MUDRA

Good for Stillness. Good for Pitta Dosha. Instilling a sense of grounding.  I like to start yoga practices with this mudra or between postures.


URDHVAM MERUDANDA MUDRA

Good for Kapha.  Good for optimism.  Releasing tension from the upper back especially the shoulder blades.

Family of Mudras - Adhi, Adho Merudanda, Merudanda, and Urdhvam Mudra

I exploring using Adhi, Adho Merudanda, Merudanda, and Urdhvam Mudra together as a family. The four mudras are complaimed  to worked with function at an energetic and physiological level like the gearshift of a car, moving from low gear to high.


My observations:

Working with these mudras together was a very powerful experience. Working from ADhit to Urdhvam felt like the growing of a flower. Adhi as the seed, Adho Merundanda as the suckling, Merudanda as the stem and Urdhvam was the flower blooming.  So beautiful that words can't express.  A secret from the divine about the creation of the universe.

Working with Urdhvam to Adhi was like the decline of life to death.  Urdhvam was the child, the teenager, openness of youth.  Merudanda was the pinnacle of life, success - adulthood being on your two feet. Adho Merudana was shutting down, getting frailer, slowing down, retiring. Adhi felt like a return to earth and death.  I got teary eyed.

Urdhvam Merudanda Mudra

 "In this mudra, the thumbs are turned outward in a gesture of complete openness to universal energy. The palms of the hands are turned upward where they can receive and radiate strong currents of energy through and beyond the body. These energies strongly open the breath throughout the lungs, especially the upper lungs. The circulatory system is also activated, and heart rate and circulation
are increased. The psychological focus is opening the heart in order to explore and heal all issues of love and forgiveness."

My observations:

I like this mudra a lot.  My tremor is not activated.  My spine seems to get straighter my pelvis feels like it is widening to support me seated.  My breathing became very full and grounded.  My posture felt better, the mudra invited me to roll my shoulders back and down.  My lungs expanded.  I felt like this is a good calming mudra for me supporting my breathing, my posture and my ability to ground and stay calm.  One of my favorites so far.  It is very interesting how the body wants to mirror the hands.

Merudanda Mudra

"In this mudra, the thumbs, representing the fire element, are extended and turned upward in a gesture
of receiving and generating energy. The closed hands are the batteries for storing this energy, which can then be used in the transformation process. This mudra is therefore heating and energizing, and
focuses on the area of the solar plexus and diaphragm. The symbol for this mudra is the sun. The rays of the sun represent the distribution of energy through all the channels of the body. The psychological
focus is tapas or inner purification. The physiological focus is the digestive system along with the kidneys, adrenal glands, and diaphragm. The solar plexus is the energetic zone where some of our deepest core issues and attachments are held, exposed, and transformed." - Joseph Le Page

My observations of Merudanda Mudra for 20 breaths:

I felt that the pointing up of the thumbs in Merudanda Mudra signaled by back to be straighter.  I remember giving this mudra to a client with sciolosis.  I really felt the affect on my spine.  It wanted to mirror the thumbs.  As the  energetic zone of the solar plexus was pulling up I felt the digestive and eliminatory organs pulling down.  I am having some digestive problems right now. I am working with constipation as well as menstrual camps.  But for me today this mudra really was about posture and the spine.

Viloma Krama - Stair Step Breathing

Here are my notes about the exploration of Viloma Pranayama on pages 180-183 in the book Prana and Pranayama by Swami Niranjananda Saraswati,  This practice has been taught to me twice in person.  I was first introduced to Stair Step Breathing in a Kundalini inspired meditation class for Joy at The Den (a meditation studio in Los Angeles).  I don't remember what the Kriya was called.  I was next introduced to the practice in Life Force Yoga training at Soul of Yoga in Encinitas by Amy Weintraub.  She recommends this practice for students who have difficult with breathing exercises and pranayama.  She says if you are working with tamas practice in a supine position and if you are working with rajas practice in a seated position.  I have used the practice with students.  I even introduced it to a student this weekend with anxiety and breathing problems and she has reported back to me that she loves it.

TECHNIQUE 1 - INTERRUPTION OF INHALATION

Instructions:

Lie down in Shavasana or sit in any comfortable position. Relax the whole body and practice breath awareness for a few minutes.

Begin inhalation with a series of short pauses: inhale-pause, inhale-pause, inhale-pause.  Continue this until the lungs are full.  The diaphragm and abdomen should remain firm after each pause.

Imagine you are breathing up a set of stairs.

On the completion of the interupted inhalation, exhale smoothly and slowly until the lungs are empty. Do not strain.  Practice 11 rounds, the relax and breath normally.

My observations:

I did the practice supine.  In the beginning I had a hard time with the little steps of air coming in but after about 7 rounds it smoothed out.  I did the suggested 11 rounds.  I felt very relaxed at the end.  My exhales were very long and smooth.


TECHNIQUE 2 - INTERRUPTION OF EXHALATION

Intructions:

Practice in the same way but this time the inhalation is smooth and full

The exhalation is interrupted by a series of pauses until the lungs are completely empty.

The number of pauses depends on the individuals capacity.

Practice 11 rounds and then relax and breath normally.


My observations

I liked the first practice better because I found it to be more relaxing.  My breath capacity on the inhale became very large during and after the practice.  I practiced in a supine position.



TECHNIQUE 3: INTERRUPTION OF INHALATION AND EXHALATION

Intstructions:

The practice combines interrupted inhalation and exhalation.

Inhale with a series of pauses until the lungs are full. Then exhale with a series of pause until the lungs are empty.

Try to control the abdomen but do not force.

Take a normal respiration between each round/

Practice 11 rounds.

My observations:

I don't remember doing this practice before taking a normal breath between rounds.  This practice is difficult more me. It took me about 7 rounds before I felt like I was doing it correctly.  In the beginning I was paradoxically/reverse breathing which is something I have been working a couple years to get out of.  After a lot of focus I was able to get out a paradoxical breathing into a normal breathing pattern meanwhile when I inhale the belly rises and when I exhale the belly falls.

PRANA VIDYA – 1st Class – Awareness of Pranamayakosha

I put this Prana Vidya workshop together and taught it at the Yogi Tree last month.  I had 13 people come which is a great turn out for the Yogi Tree.  My class was a mixture of the pranayamas I learned in Calcutta and Satyananda practices. People told me they loved the Calcutta Pranayamas and found them extremely meditative.

I have been working with the Calcutta Breathing exercises since I learned them in February and I love them.  They are calming, revitalizing and rejuvenating.  The have been integrated into my yoga practice.  I am so happy to know them.

The other practices I have used for many years.  Prana Nidra is new to me.

Here is the description for the class:

Prana vidya is a progressive and systematic set of breathing exercises by which we acquire knowledge of the aspect of consciousness known as prana, the life force that permeates the entire body. The focus of prana vidya is to awaken and manipulate the breath consciously. As the practitioner develops subtle awareness of the breath s/he is able to perceive and gain knowledge of the nature of the prana, which in turn leads to new dimensions of awareness, understanding and total heath. 

Prana vidya focuses both the expansion of consciousness and the awakening of prana. This is a transformative practice done both seated and lying down. Prana vidya is an important step in the journey toward self-realization and wholeness. Live gong will be played during many of meditations. Please wear comfortable clothing

This is what I handed out

“Prana is also the energy that circulates through the body and regulates all bodily functions. Since prana is the fundamental life force that animates and sustains our physical being, there is a direct relationship between the free flow of prana in the body and physical health. Where there is a blockage in the flow of energy, there are also possible blockages in the physical systems that are sustained by that energy. If energy is blocked in the throat, for example, it is likely that the reduced flow of circulation and nutrients to this area could result in any number of related conditions, such as improper functioning of the thyroid.

Prana is distributed throughout the body through a series of channels, called nadis, of which there are said to be 72,000. There is a main channel within the spine, called sushumna, and two secondary channels on either side, called ida and pingala. The seven energy centers, or chakras, could be likened to lakes through which prana energy flows and is stored. Blockage within any of the channels or within the energy centers is related to imbalances at the physical,emotional, and spiritual levels.
Understanding the flow of prana is experiential rather than theoretical. It is through directly sensing the flow of prana that we begin to see its full potential. This potential includes the science of pranic healing, called pranavidya, which literally means “knowledge of prana.”
As we learn to sense and direct the flow of prana within the body, we can channel it to areas where it is especially needed, use it to remove blocks in the flow of prana and, at an advanced level, use pranic energy for healing others both locally and at a distance. This pranic healing is one of the traditional Indian healing systems and has some similarities to Reiki, which is well-known in our culture.

Prana is intimately linked to the breath. The breath is both a major source of prana and serves as a vehicle for regulating the flow of prana throughout the body. For this reason, the science of breath is called pranayama, the channeling or expansion of prana. In fact, the Sanskrit word pranayama can be translated in two different ways:

 PRANA + AYAMA = expansion of the life force.
 PRANA + YAMA = controlling, channeling of the life force.

Though the breath is a major source of prana, other important sources are: sunlight, water (especially the ocean), live foods (such as fresh vegetables), living in natural habitats with abundant foliage, and being in the presence of enlightened masters who have a supercharged supply of prana. All of the yoga practices, including asana, bandha, mudra, and especially pranayama, are designed to promote the increase and distribution of this supply of life force energy throughout our entire being. This energy of prana also plays a vital role in spiritual transformation and the evolution of consciousness.
Nature is a vital source of prana and combining our yoga practices with exposure to the five elements multiplies the beneficial effects.” – Joseph Le Page

"Prana Vidya is an advanced yogic practice distilled from the classical traditions and developed in the Satyananda Yoga system. It involves a deep exploration of prana,the life force,and develops the ability to channel this under-lying principles of existence.Not only does the practice allow access to subtle levels of consciousness,but it is also an effective healing method."

Here is the sequence

STANDING – 15-20 minutes (From the Ghosh Lineage Breathing Exercises
- Standing Deep Breathing
- Standing Deep Breathing in through nose out through mouth
- Standing Deep Breathing in quick inhalation and exhalation through the mouth
- Yoga Breathing’
- Deep Breathing Side and Front
- Deep Breathing with Chest Expansion
- Blowing
- Deep Breathing with Folded Hands
- Deep Breathing with Shoulder Blades
- Deep Breathing with Twisting
- ½ Moon Breathing

SAVASANA – 5 minutes (with gong)

SEATED – 20 to 30 minutes
- Belly Breathing
- Dirgah Pranayama
- Ujjayi
- Nadi Shodhana
- Chandra Bhedhana
- Sheetkari
- Sitali
- Bhramari
- SAVASANA – 5 minute with gong

UJJAYI ON BELLY

SEATED AGAIN

WHOLE BODY BREATHING
a) Full Body Breathing (Balloon Breathing) Feel the whole body gently expand on the
inhalation like a soft balloon, as if breathing through every pore. On the exhalation,
soften the body back in toward its center.

Third Eye Breathing
Inhale through the third eye (ajña chakra) at the center of the forehead and expand
the whole body as in Balloon Breathing, or direct the energy to a particular part of the
body as that needs healing. Be careful not to tense or strain the head, neck, or
eyes in any way. This breath is subtle and unforced. If any strain or headache occurs,
return to the previous breathing techniques.

Third Eye to Heart Breathing
Bring prana from ajña to anahata on the inhalation and from anahata to the affected
body part on the exhalation.
.
 Third Eye Activation Breathing
Inhale through the third eye at the center of the forehead and expand the whole body
as in Balloon Breathing, carrying the breath and prana out into the whole body or into a
specific body part. On the exhalation, draw the breath back into the third eye, charging
it with energy.

Cell Breathing
Breathe in through the center of the cells. Feel as if the breath originates from the
very center of each cell of the body. On the exhalation, rest the breath back into the
center of the cell.

BHRAMARI – LIE DOWN
SAVASANA – 5 minute

COME TO STANDING
STANDING
b) Front to Back
Like Side to Side, but divide the body between front and back.  Notice the feelings and sensations on front side of the body. Notice any colors that appear with the breath and energy. Now, change your focus to the back side of the body and experience sensations and color there. Compare the two sides of the body.

SITTING
BREATHING INTO THE PLANES OF THE BODY
a) Side to Side
Divide the body down the middle from left to right. Practice Ujjayi on just the right side of the body. Notice the feelings and sensations on this side of the body. Notice any colors that appear with the breath and energy. Now, change your focus to the left side of the body and experience sensations and color there. Compare the two sides of the body.

b)  SAVASANA
c) Top to Bottom
Like Side to Side, but divide the body between top and bottom.

SAVASANA
d) Alternate Nostril Body Breathing
Inhale up through the left side of the body through the left toes, the left fingers and palm, and left nostril. Notice the color of the breath and energy as it ascends up the left side of the body. Take the body feeling over to the right side of the body and exhale down through the right nostril, right hand and palm, and sole of the right foot. Notice the color of the breath and energy on the exhalation. Continue breathing from side to side. You may also include a natural retention of the breath at the top of the inhalation and a natural suspension of the breath at the end of the exhalation.


e) Front to Back Body Breathing (Microcosmic Orbit)
Inhale up from the pelvic floor to the crown of the head. Notice the color of the breath and energy as it ascends up the front of the body. Exhale down the back of the body, taking energy into the pelvic floor and charging this area with prana. Notice the sensation and color of the prana as it descends down the spine. On the next inhalation, continue the cycle back up the front of the body. You may also include a natural retention of the breath at the top of the inhalation and a natural suspension of the breath at the end of the exhalation.- Psychic Alternate Nostril Breathing

PRANA NIDRA with Gong

Breathing Exercises - Ghosh Lineage

These are some amazing breathing exercise I learned in Calcutta at the Ghosh College. I am using them when I am teaching and practicing them. I made these cards on my dorm bed in Calcutta.  These breathing exercises are done first in the class or private session.  Choose 1,2 or 3 to use.

I used all of them for my Prana Vidya class a few weeks ago.

Deep Breathing - Normal
In and Out of the Nose
Arms by the side
Relaxed Stance

Abdominal Breathing
Inhale stomach rises, exhale stomach falls
press finger into navel
good for constipation

Deep Breathing - Normal
(inhalation through nose, exhalation through mouth with ha brath

Yoga Breathing
Palms Face Each other
2 sets of ten

Deep Breathing - Front
Palms Face Down the entire time
Breathing through the nose

Deep Breathing - Side
Palms Up on Inhale
Palms Down on Exhale

Deep Breathing with Chest Expansion and Calf Raises
Exhale Palms close together feet on the floor
Inhale on Tippy Toes arms wide

Standing Deep Breathing
Different from Bikram Breathing - head does not go back
Breathe in and Out of the Nose
No "Ha" Breath like in Bikram

Quick Inhalation and Exhalation
Arms can be by the side or Hands on the Belly
Breath is in the Chest
Good for Snoring

Deep Breathing with Chest Expansion
Like you are flapping the arms
Breath in and out of the nose

Blowing
Checks are big when you blow out
Good for Asthma and Lung Problems
Leave room in fist for air to go through
Inhale through nose and exhale through fist

IDA MUDRA

The entire universe is composed of two forces: consciousness and energy.  They are independent and opposite and complementary. Pingala is the positive polarity, the solar force.  The Qualities of Pingala are: hot, physical vitality, dynamic activity and tension.  Sympathetic Nervous System is represented by Pingala. Mantra is Ham.

Ida is negative polarity, the lunar force. The Qualities of Ida are:  cold,relaxation, passivity and sedentary activity. Parasympathetic Nervous System. Some mantras are Tham/Ksham. Ida predominates at night.  She is an Introverting Force and is active while we are relaxing, reading, thinking, viewing television or sleeping.

Ida and pingala dominance are directly related to the flow of breath in the nostrils. When the flow of breath is stronger in the left nostrils it indicates ida is dominant (Right Brain). When flow of breath is stronger in the right nostril then pingala is dominant (Left Brain). When one is sleepy the left nostril will be more dominant.

The Right Hemisphere of the brain is connected to Ida and the left nostril.  The right brain governs the left side of the body.  It processes information in a diffuse and holistic manner and controls orientation in space.  The right hemisphere is sensitive to the vibrational realm of existence.  It stimulates creative, artistic and musical abilities. Is responsible for mental, psychic and extrasensory perception

Ida is linked with manomaya and vijananamaya kosha

I have been using Ida Mudra on a regular basis in my Lunar Hatha Class

INSTRUCTIONS
1.       Touch the tips of the ring fingers to the tips of the thumbs of the same hand and extend the other fingers.
2.       Place the left hand just below the navel, with the palm facing upward.
3.       Place the right hand slightly above the left, palm down, so that the joined fingertips of the right hand are directly above the joined fingertips of the left hand, but not touching them.
4.       Relax the shoulders back and down, with the elbows slightly away from the body and the spine naturally aligned.

"Ida, which means "comfort," is the name for the lunar nadi, the subtle channel of cooling energy that runs along the left side of the spine, from Muladhara chakra at the base of the body up to the third eye, and then down to the left nostril. Ida nadi is associated with chandra, meaning "moon," and with calming colors such as light blue or silvery moonlight. Ida nadi encompasses our receptive, feminine qualities, includingsoftness, self-nourishment, fluidity, sensitivity and the ability to find pleasure and joy in simply living. As we deepen our connection to Ida nadi, our awareness is naturally drawn inward, cultivating the intuition and inner listening that help to guide our life journey. With enhanced intuition and sensitivity, our powers of creativity awaken naturally, inspiring art, dance, painting or poetry that express the depths of our being. Moonlight energy also awakens us to the power of community in which decisions are made collectively. As we embody all of these lunar qualities, we live each moment of life with greater serenity and equanimity. 

Ida mudra activates the free flow of energy within Ida nadi, naturally supporting us in connecting with our lunar, receptive qualities. This gesture brings breath, awareness and energy to the left nostril, left lung and left side of the body. Ida mudra calms and slows the breath while lengthening the exhalation, activating the parasympathetic nervous system, promoting deep relaxation and restoration, thereby reducing blood pressure. As relaxation deepens, our senses naturally turn inward, awakening intuition. This gesture cultivates a sense of self-nourishment, which promotes inner healing while releasing stress and anxiety. The rhythmic abdominal breathing supports the optimal functioning of the reproductive and urinary system."

Le Page, Joseph; Le Page, Lilia. Mudras for Healing and Transformation (Kindle Locations 5907-5917). Integrative Yoga Therapy. Kindle Edition. 

I used the recording today to work with it.  I had a lot of problems with the tremor in my left hand. I loved hearing the words "bathed in moon light and receptivity."  The music was beautiful and Lilian's voice was very peaceful.

The affirmation is:
"Bathing in soft moonlight energy, I flow with the rhythms of life more easily."

My affirmation is:

"I connect to the Kali and Lalitha. I connect to the lunar goddess and all her aspects and forms.  I connect to she who is me."

Important Mudras for Me to use in Lunar Practices of Yoga

These are the most important mudras for me in my development of a Lalita-Kali Lunar Sadhana. These mudras come from two books  Mudras for Healing and Transformation and Mudras of India.  I have been using them in my Lunar Hatha Classes.

I use them with these affirmations for the Goddesses of the Moon which are called Nityas. There are 15 Lalita Nityas and 15 Kali Nityas.  The Lalita and Kali Nityas themselves can be meditated upon and worshipped in different forms and colors for the attainment of different ends. In daily worship (puja) of the Nityas, each has her own nyasa and ritual sequence and they are to receive puja on the lunar days associated with them. are the vowel letters associated with each Nitya and day of the Moon.

As a sterotype and over-simplication Kali Nityas are dark and forbidding, and  the Lalita Nityas are bright and  positive. But it is not always the case.  We will find in this lunar practice that sometimes Lalita’s nitya is fierce and sometimes Kali’s nitya is gentle.

In this Lalita-Kali Sadhana we look at each day of the lunar cycle as an expression of a different aspect of the goddess and then an aspect of ourselves because we are also the goddess and we are always changing, evolving and transforming.

Yoni Mudra - Gesture of the Womb
For PMS and Female Reproductive Health

Bhagamalini – Nitya of the Flowering Yoni
"I honor my sensuality"

Trimurti Mudra - Gesture of the Trinity
For Menopause and All Life Transitions

 Virodhini - Goddess of Self Acceptance
"I honor my True Self"

Matangi Mudra - Gesture of the Goddess of Transformation
For Activating Samana Vayu

 Virodhi - Nitya of Self-Acceptance
"I honor my True Self"

Matangi Mudra - Gesture of the Goddess of Transformation
For Activating Samana Vayu

Kali Mudra - Gesture of the Goddess of Spiritual Purification
For Balancing the 5th Chakra

Nilapataka - Nitya of Celestial Power
"I honor my spirituality."

Ida Mudra - Gesture of the Lunar Nadi
For Balancing the Lunar Channel of Energy

 All the Nityas and all the Affirmations

 

Pranidhana Mudra - Gesture of Surrender
For Learning to Let Go

Shivaduti - Nitya of Communication
"I honor my truth."

All goddesses with the Last Quarter Moon

Ushas Mudra - Gesture of the Dawn
For Opening to New Possibilities

All goddess with the New Moon and Waxing Crescent Moon

Pushnapanjali Mudra - Gesture of Offering Flowers
For Cultivating Non-grasping - Aparigraha

Bhagamalini - Nitya of the Flowering Yoni
"I honor my sensuality"

Nityaklinna - Nitya of Wetness
"I honor my receptivity"

Sakshi Mudra - Gesture of Witness Consciousness
For Cultivating Self-Study - Svadhaya

 Jvamalini - Nitya of Flames
I honor my brilliance

Kulla - Nitya of Reflection
"I honor my insights."

Dipa - Nitya of Illumination
"I honor my inner light"

Sakshi Mudra - Top View

Chin Mud"Ira - Gesture of Consciousness
For Cultivating Surrender to the Divine - Ishvara Pranidhana

Kulasimdari - Nitya of Inner-Knowing
"I honor my intuition"

Nilapataka - Nitya of Celestial Power
"I honor my spirituality"

Ugraprabha - Nitya of Introspection
"I honor my insticts."

Dipa - Nitya of Illumination
"I honor my inner light."

Dirgha Svara Mudra - Gesture of Expanded Breath
For Expanding Life Force Energy - Pranayama

 Kameshvari - Nitya of Desire
"I honor my desires."

Dipa - Nitya of Illumination
"I honor my inner light"

Vipracitta - Nitya of the Subconsious
"I honor my dreams."

Mandala Mudra - Gesture of the Circle
For Attaining Spiritual Union - Samadhi

 All goddesses having to do with the full moon

Avahana Mudra - Gesture of Invocation
For Cultivating Heartfelt Acceptance

Kali - Nitya of Emotions
"I honor my emotions."

Sarvamangala - Nitya of Good Fortune
"I honor my good fortune"

Shakti Mudra - Gesture of the Goddess
For Awakening Spiritual Energy - Shakti

All goddesses and moon phases

Shakti Mudra - Side View

Shakti Mudra - Top View

Uttarabodhi Mudra - Gesture of Highest Wisdom
For Cultivating Self-Mastery - Vashitvam

Medha Prana Kriya Mudra - Gesture of Mental Vigor
For Welcoming Thoughts and Feelings

 Matra - Nitya of Self Knowledge
"I honor my inner knowing"

Abhaya Hrdaya Mudra - Gesture of the Fearless Heart
For nourishing the heart and lungs, bringing vitality and calm

 Kapali - Nitya of Skulla
"I honor my dark side."

Abhaya Hrdaya Mudra - Top View

Abhaya Hrdaya Mudra - Side View

Ardhachandra Mudra - Gesture of the Half Moon

All goddesses having to do with the half moon

Bhairava Mudra - Mudra of Ferocity and Terror

 Mita - Goddess of Fearlessness
"I honor my Fearlessness."

Ugra - Goddess of Fierceness
"I honor my Fierceness."

Bherunda - Goddess of Ferocity
"I honor my ferocity."

Chandra Mudra - Mudra of the Moon

 All nityas and goddesses for all moon cycles

Chandrakala Mudra - Mudra of the Crescent Moon

 All goddesses having to do with crescent moon

Lolita Mudra - Gesture of Moving Hither and Thither

 Tvarita - Goddess of Swiftness
"I honor my agility."

Padma Mudra - Gesture of the Lotus Flower

 All goddess/nityas

Rudra Mudra - Gesture of Roaring or Howling

 Kali - Nitya of Emotions
"I honor my emotions"

Shakti Mudra - Gesture of the Creative for or Goddess of Vitality

 All goddesses/nityas

Shakti Mudra

Yoni Mudra II  - Gesture of Origin or the Vulva

All goddesses/nityas

I have written these affirmations to go with the Lalita Nityas

LALITA  NITYAS - WAXING MOON - START AT THE NEW MOON

1. Kameshvari – Nitya of Desire

"I honor my desires"

2. Bhagamalini – Nitya of the Flowering Yoni

"I honor my sensuality."

3. Nityaklinna – Nitya of Wetness 

"I honor my receptivity."

4. Bherunda – Nitya of Ferocity

"I honor my ferocity."

5. Vahnivasini – Nitya of Fire  

"I honor my passions"

6. Vajreshvari – Nitya of the Thunderbolt

"I honor my intensity"

7.  Tvarita – Nitya of Swiftness 

"I honor my agility."

8.  Shivaduti – Nitya of Communication 

"I honor my truth."

9. Kulasundari – Nitya of Inner Knowing 

"I honor my intuition."

10. Nitya – Nitya off Internal Presence  

"I honor my courage."

11. Nilapataka – Nitya of Celestial Power 

"I honor my spirituality."

12. Vijaya – Nitya of Victory

"I honor my accomplishments."

13.Sarvamangala – Nitya of Good Fortune

"I honor my good fortune."

14.Jvamalini – Nitya of Flames

"I honor my brilliance."

KALI - WANING MOON - START THE DAY AFTER THE FULL MOON

1. Kali –  Nitya of Emotion

"I honor my emotions."

2. Kapali – Nitya of Skulls 

"I honor my dark side."

3. Kulla  - Nitya of Reflection 

"I honor my insights."

4.Kurukulla – Nitya of Enchantment

"I honor my attractiveness."

5. Virodhini – Nitya of Self-Acceptance

"I honor my true self." 

6. Vipracitta – Nitya of the Subconscious

"I honor my dreams."

7. Ugra – Nitya of Fierceness 

"I honor my fierceness."

8 Ugraprabha – Nitya of Introspection 

"I honor my instincts."

9. Dipa – Nitya of Illumination 

"I honor my inner light."

10. Nila – Nitya of Contemplation

"I honor my thoughts"

11.Ghana – Nitya of Destruction 

"I honor my strength."

12. Balaka – Nitya of Self-Indulgence

"I honor my needs."

13. Matra – Nitya of Self-Knowledge

"I honor my inner knowing." 

14. Mudra – Nitya of Expression 

"I honor my creativity."

15.Mita – Nitya of Fearlessness

"I honor my fearlessness."

New Moon Nityas

Mudra, Mita, Kameshvari and Bhagamalini

Waxing Crescent Nityas

Nityaklinna, Bherunda, Vahnivasini and  Vajreshvari

Waning Crescent Nityas

Nila, Ghana, Balaka, Matra and Mudra

1/4 Quarter Moon Nityas

Tvarita, Shivaduti and Kulasundari 

Waxing Gibbous Moon Nityas

Nitya, Nilapataka, Vijaya and Sarvamangala

Waning Gibbous Moon Nityas

Kapali, Kulla,Kurukulla and Virodhini 

Full Moon Nityas

Jvamalini, Chitra and Kali

Last Quarter Moon Nityas

Ugra, Ugraprabha and Dipa