Gyan Mudra
As the name suggests, this mudra is the mudra of knowledge and wisdom. In many of the pics that we see of yogi's doing meditation as this mudra develops one's thinking power and expands his horizon of thinking.
How to form Gyan Mudra:-
Bend the index finger and touch the tip of thumb with the tip of your index finger as shown in the figure above.Hold it together for atleast 15-30 minutes while practicing meditation in Padmasana, Sukhasana or Siddhasana.
Benefits:- Its practice ensures mental peace, concentration, sharp memory and spiritual feelings. This mudra is good for: stresses and strains, insomnia, emotional instability, indecisiveness, excessive anger, idleness, laziness, indolence, and is a great help in increasing memory and I.Q. It can help cure sleeplessness and get one off sleeping pills where these are being taken.
Udgeeth Pranayama
This is for the puspose of meditation .
How to do it:-
1. Sit in the asana that you are comfortable in .
2. Now chant Oooooom in your mind while taking very slow breaths.
3. The breathe should be slow enough to produce any kind of sounds.
4. It should be done for 10-15 minutes daily.
benefits:-
1. it is good for stress related disorders.
2. It is helpful for people with insomnia, if done at night before sleeping.