--- title: "Pranayama, Mudras & Meditation: Personalized 1:1 Yoga in Mumbai" description: "Learn pranayama, mudras, and meditation with Kriti. Expert 1:1 yoga therapy in Mumbai to reduce stress, balance your nervous system, and improve focus." canonical: https://mytribe.in/yogabykriti/specialized-yoga-therapy/pranayama-mudras-meditation last_updated: 2025-08-18 --- # Pranayama, Mudras & Meditation: Tools for Balance Tribe Verified · Personalized 1:1 yoga therapy in Mumbai By [Kriti](https://mytribe.in/yogabykriti) · Available online, at studio in Vile Parle East, and home visits across Mumbai · ₹1,500 Per Session (estimate) Part of [Specialized Yoga Therapy](https://mytribe.in/yogabykriti/specialized-yoga-therapy). [View full gallery](https://mytribe.in/yogabykriti/specialized-yoga-therapy/gallery) Move beyond physical poses. Discover how breathwork, mudras, and meditation can regulate your nervous system and bring clarity to your daily life. ## Photos and videos - [Video: Bhastrika is a powerful and energizing pranayama. Adding these three hand variations helps coordinate the breath, open the breathing muscles, and stimulate circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/786d55dd-8bf5-4b4e-a024-67047c756e6c) - [Video: The five main pranas (life forces) in the body can be balanced using specific mudras. This video demonstrates Prana, Apana, Samana, and Udana mudras to harmonize your energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/290fe206-f5fb-453a-8790-e6e15636bd43) - [Video: Our hands hold the power to balance the five elements within us. This video shows five mudras, including Prithvi mudra for the earth element and Vayu mudra for the air element, to restore equilibrium.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bbfe8ff-f54c-4100-94a3-374cc0dd97ae) - [Video: New to meditation? Here are three simple tips to get started. Have a dedicated space, fix a consistent time, and most importantly, let go of any expectations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/589b4eeb-ffb9-4784-ba0a-27587a5829ed) - [Video: I started meditating five years ago, and it transformed my life. It slowed my chaotic thoughts, improved my sleep, and helped me become more grounded and optimistic. Meditation is a journey of self-discovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae0dd247-8902-4992-aa32-202eae319045) - [Video: Sutra Neti is a traditional yogic cleansing technique (shuddhi kriya) for the nasal passages. This video demonstrates the technique, which can help relieve sinusitis and strengthen the mucus membranes when learned under proper guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0ba72c6-dbed-4aeb-8ef9-79207fdef0f1) - [Video: This is your sign to incorporate Uddiyan Bandha into your practice. This abdominal lock tones the visceral organs, strengthens digestion, and, according to Hatha Yoga Pradipika, helps prana rise through the central energy channel.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2827b570-e792-4728-884e-494085d34256) - ![Is it 'breathwork' or 'pranayama'? The Sanskrit word for breath is 'shvas', while 'pranayama' means expansion of vital force ('prana'). Understanding this distinction highlights the deeper energetic work we do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c2fa1b2-8e99-4fae-92a1-efcc1f32cdf0) - ![The practice of pranayama is one of the most powerful methods to awaken kundalini shakti, the dormant spiritual energy within us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a9a2fb1-f2f5-4bbb-a408-e263193d8f4a) - ![Many use the terms 'breathwork' and 'pranayama' interchangeably. Let's explore the difference and understand the deeper significance of pranayama in yoga sadhana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ae36680-e615-47e9-8205-737f2638cc0c) - ![A title card introducing the topic of Pranayama versus Breathwork, inviting curiosity and deeper learning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bdfd6c4-6f65-46e7-b0f0-1cb2e4a65987) - ![By calling pranayama 'breathwork', we risk reducing its significance to just the physical act of breathing, overlooking its profound effect on our vital energy, or prana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b1c454d-26b4-4d43-86d3-a1b41c545d18) - ![While modern breathwork helps harmonize the nervous system, traditional pranayama works on a much deeper level, dealing directly with the flow and expansion of prana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd0024fa-f5f9-43b4-8100-25b7c312e512) - ![Savasana (Corpse Pose) is not just about resting; it's about being aware of awareness itself. It's a conscious practice where there is no effort to concentrate, allowing the mind to settle completely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/106b0ec9-ee20-40f9-801e-f9922c72b252) - ![Peaceful moments in Savasana after a group class. This final relaxation is crucial for integrating the benefits of the practice and resetting the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28d16c47-07b1-4431-9046-efd33920fbf7) - ![Savasana provides a nervous system reset. It activates the parasympathetic response, calming the body after stress or exercise and allowing for deep muscular relaxation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/872f9214-45f0-41f0-9205-f921d46f870d) - ![Practicing relaxation regularly makes it a habit. Savasana trains your mind and body to relax on cue, making you better equipped to handle stressful situations in daily life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b00d314b-a94d-42af-8df2-941b88faefc1) - ![Don't skip Savasana. This graphic introduces the key reasons why this final resting pose is one of the most important parts of your yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f571ce63-ec8a-4691-8720-99e49db223d6) ## About Pranayama, Mudras & Meditation These practices are not just about sitting still; they are targeted tools to regulate your nervous system. Whether you are dealing with chronic anxiety or a chaotic work schedule, we use specific breath and hand gestures to balance your internal energy. This shifts your body from a constant state of stress to one of calm, stable awareness. ### Beyond Breathwork Many people use the term 'breathwork' and 'pranayama' interchangeably, but in my practice, we make a clear distinction. While breathwork helps you relax, pranayama is about the expansion of vital force (prana). We don't just breathe; we learn to direct that energy to clear blockages and awaken your focus. ### The Power of Mudras Your hands are like control panels for your nervous system. In my sessions, we use mudras (hand gestures) to balance the five elements within you. For example: * **Vayu Mudra:** Helps calm the nervous system and can reduce heart rate. * **Prana/Saman Mudra:** Excellent for relieving chronic fatigue and improving digestion. * **Akash Mudra:** Useful for balancing hormones and releasing neck or jaw tension. ### Meditation Without Expectations Most people quit meditation because they think they need to 'clear their mind.' That is a myth. My approach to meditation is about being a witness to your thoughts, not stopping them. We set up a dedicated space, fix a consistent routine, and focus on simply sitting with yourself. This consistency is what actually rewires the brain over time. ### Why 1:1 Sessions? These are advanced practices. Doing them incorrectly can sometimes cause more harm than good, especially if you have existing health conditions like high blood pressure or hernia. In our 1:1 sessions, I provide the supervision needed to perform these kriyas (cleansing techniques) and postures safely, ensuring they fit your unique constitution and needs. ## About Kriti Hari Om, I am Kriti. I quit my corporate job to teach yoga that focuses on real, practical relief rather than flashy poses. My 1:1 sessions are tailored to your specific needs, whether you are trying to manage anxiety or just need help slowing down your mind. 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