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Tropical Sevens

Hands

Mudra plans

A mudra is a seal — a way the hands teach the rest of the body where to go. Pair each one with its bowl. Hold longer than you think, and shorter than strain.

The Seven Seals

21 minutes. Three minutes in each seal, seed sound on the exhale, then empty hands.

  1. 1. Prithvi MudraRoot · LAM · 3 min
  2. 2. Varun MudraSacral · VAM · 3 min
  3. 3. Rudra MudraSolar Plexus · RAM · 3 min
  4. 4. Padma MudraHeart · YAM · 3 min
  5. 5. Granthita MudraThroat · HAM · 3 min
  6. 6. Hakini MudraThird Eye · OM · 3 min
  7. 7. Dhyana MudraCrown · Silence · OM · 3 min

After the seventh seal, sit one extra minute with empty hands. That minute is the practice.

Seven-day reset

One chakra a day. Mudra, a little yoga, the tone, and a single instruction for living.

How to hold each seal

Root · 396 Hz

Prithvi Mudra

Earth seal

Builds earthly stability, tissue strength, and a sense of being supported by the ground.

  1. Sit with a long spine, preferably on the floor or a firm cushion.
  2. On each hand, touch the tip of the ring finger to the tip of the thumb.
  3. Keep the index, middle, and little fingers extended but soft.
  4. Rest the backs of the hands on the knees, palms up.
  5. Breathe slowly into the belly. Whisper LAM on the exhale.

Hold 5–15 minutes

Sacral · 417 Hz

Varun Mudra

Water seal

Restores emotional fluidity, hydration of the tissues, and a kinder relationship with desire.

  1. Sit comfortably with a soft belly.
  2. On each hand, touch the tip of the little finger to the tip of the thumb.
  3. Keep the other fingers relaxed and slightly curved.
  4. Rest the hands on the thighs, palms up.
  5. Breathe into the lower abdomen. On the exhale, sound VAM.

Hold 5–12 minutes

Solar Plexus · 528 Hz

Rudra Mudra

Seal of Rudra

Stirs personal power, digestive fire, and a steady, non-aggressive confidence.

  1. Sit tall. Draw the low ribs in slightly so the solar plexus is awake, not braced.
  2. On each hand, bring the tips of the thumb, index, and ring fingers together.
  3. Extend the middle and little fingers.
  4. Rest the hands on the thighs, palms up.
  5. Breathe into the navel. On the exhale, sound RAM.

Hold 5–10 minutes

Heart · 639 Hz

Padma Mudra

Lotus seal

Opens the chest, warms compassion, and teaches the difference between openness and self-erasure.

  1. Bring the bases of the palms together at the sternum.
  2. Keep the pinky edges and thumbs touching.
  3. Bloom the other fingers open like petals, creating a hollow lotus.
  4. Rest this flower at the heart. Soften the shoulders.
  5. Breathe into the palms. On the exhale, sound YAM.

Hold 5–12 minutes

Throat · 741 Hz

Granthita Mudra

Knot seal

Unties the knots in speech, steadies the voice, and makes listening possible again.

  1. Interlace the fingers of both hands.
  2. Bring the tips of the thumbs and the tips of the index fingers to touch, forming two rings.
  3. Hold this knot at the throat, or rest it in the lap if the shoulders climb.
  4. Keep the jaw unclenched, tongue soft on the floor of the mouth.
  5. Breathe, then chant HAM on a long exhale.

Hold 5–10 minutes

Third Eye · 852 Hz

Hakini Mudra

Seal of Hakini

Gathers scattered thought, strengthens memory and inner sight, and calms the pineal night.

  1. Bring the fingertips of both hands to touch, forming a tent.
  2. Hold this tent at the sternum or just below the chin.
  3. Rest the thumbs lightly. Keep space in the palms.
  4. Close the eyes, or let them half-open toward the brow.
  5. Breathe evenly. On the exhale, sound OM.

Hold 5–15 minutes

Crown · 963 Hz

Dhyana Mudra

Meditation seal

Settles the whole system into meditation and opens the crown without leaving the body behind.

  1. Sit with a tall, easy spine. Soften the crown toward the sky.
  2. Place the left hand in the lap, palm up. Rest the right hand on it, palm up.
  3. Let the thumbs touch at the tips, forming a gentle oval.
  4. Close the eyes. Release the tongue from the palate.
  5. Breathe. If a mantra comes, let it be OM, then let even that go.

Hold 10–20 minutes