63 Highly effective Yoga Mudras Defined with Advantages

Why do the palms and fingers of yogis tackle a singular kind once they sit for meditation or in some asanas and pranayamas? What do these hand gestures denote in yoga?

The hand gestures a yogi makes throughout meditation or some sacred kriyas observe are known as mudras. They’re used to evoke a specific frame of mind and have the power to alter one’s temper, perspective, or perspective.

On this information, we’ll discover what are mudras precisely, the various kinds of mudras in yoga and their that means & advantages. We may even see the science behind mudras working and tricks to do them successfully.

What are mudras in yoga?

A mudra is a gesture or image utilized in yoga. Similar to symbols denote a graphical type of an concept or idea, mudras symbolize expressions of the refined physique’s sure state of consciousness.

within the easiest time period, mudras are gestures which promote the move of power within the refined physique and deepen your yoga expertise. A mudra means ‘seal’ (or energetic seal) because it locks the power inside and doesn’t let it leak out from the physique. This internalization of power improves the mind-body connection that retains us centered and helps heal bodily/psychological well being situations.

Mudra in Sanskrit defines as “Mudam anandam dadati iti mudra” means the particular actions that give us pleasure or bliss known as mudra.

In response to the traditional tantric textual content “Kularnava Tantra”, the phrase ‘mudra‘ is derived from two Sanskrit phrases mudam and drava. mudam means ‘bliss’ or ‘happiness’ and ‘drava‘ means ‘to attract forth’. It implies that mudras have the facility to deliver forth the hidden pleasure or happiness that lies inside us.

Once we do a mudra, it channelizes the Prana (life pressure) to move in a rhythmic method. The longer we maintain the mudra the higher will get the prana move. And when prana continues to move in a sample contained in the physique, it brings a shift in consciousness. The shifting of consciousness entails evoking and cultivating a chilled frame of mind.

In yoga, mudras are notably used for his or her therapeutic use however in traditions like Hinduism, Buddhism, and Jainism mudras may be seen as a part of classical rituals, people dance, or mantra chanting. It reveals, {that a} mudra might comprise many facets of artwork and has indescribable that means behind it.

What number of sorts of mudras are in yoga?

There are 5 sorts of mudras we observe in yoga. They’re categorized based mostly on the physique components concerned to make the gesture. Mostly we use hand mudras (or hasta mudra) in yoga.

1. Hasta Mudra (hand gestures) – Carried out utilizing palms and fingers
2. Kaya Mudra (postural gestures) – Concerned the entire physique.
3. Mana Mudra (head gestures) – concerned sense organs (eyes, nostril, tongue, lips & ears).
4. Bandha Mudra (lock gestures) – Carried out utilizing 3 bandhas or extra exactly refined skeletal muscle groups (vocal, respiratory and pelvis).
5. Adhara Mudra (perineal gestures) – Entails pelvis muscle groups

1. Hand mudras

Hand mudras are most practised amongst all sorts of mudras, notably utilized in meditation and pranayama. These mudras work based mostly on 5 components principle and are identified for his or her therapeutic advantages.

In hand mudras observe, we make completely different gestures utilizing a mix of fingers and maintain them for a number of minutes. Under is the listing of hand mudras with their that means and advantages.

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*Scroll the desk horizontally to see mudra photos and advantages

S.N.	Mudra	Image	Description	Advantages
1.	Gyan Mudra		Index fingertip joins thumb, palm upwards. Relaxation three fingers prolonged.	Enhances reminiscence, and focus. Provides a way of safety, and groundedness.
2.	Apana Mudra		Center and ring fingertips be a part of thumb. Relaxation two fingers prolonged.	Useful in diabetes and constipation. Strengthens leg joints
3.	Prana Mudra		Ring and little fingertips be a part of thumb. Relaxation two fingers prolonged.	Prevents hair fall and Will increase lung effectivity.
4.	Surya Mudra		Thumb urgent on second phalanx of ring finger and ring fingertip touches the bottom of thumb. Relaxation three fingers prolonged.	Panacea mudra for weight reduction, keep metabolism and scale back Ldl cholesterol.
5.	Varun Mudra		Thumb joins little fingertip. Relaxation three fingers prolonged.	Useful in dehydration, clears blood and glows pores and skin.
6.	Again Mudra		Proper hand – Thumb touches center and ring finger Left hand – Thumb touches index finger	Relieves again ache and muscle cramps.
7.	Apana Vayu Mudra		Thumb joins center and ring fingertip whereas index finger bend to the bottom of thumb.	Finest mudra for coronary heart issues, prevents coronary heart assault and improves digestion.
8.	Shunya Mudra		Thumb urgent second phalanx of center finger. Relaxation three fingers prolonged	Deal with ear-related issues, treatment numbness and movement illness.
9.	Rudra Mudra		Thumb touching tip of ring and index fingers. Relaxation two fingers prolonged.	Remedy of dizziness, lowers blood strain and burn stomach fats.
10.	Adi Mudra		Thumb fold contained in the curled fingers.	Enhance oxygen move in blood, offers psychological readability
11.	Linga Mudra		Each palms fingers clasped and left thumb is erect	Cures respiratory problems, Forestall hypothermia
12.	Anjali Mudra		Each palms finger align in entrance of one another, tip upward	Steadiness left and proper hemisphere, improves focus.
14.	Akash Mudra		Thumb touches tip of center finger. Relaxation three fingers prolonged.	Useful in migraine, listening to loss, and overcome calcium deficiency.
15.	Padma Mudra		Little finger and thumb touches side-by-side then unfold all fingers in a round route.	Brings creativity, calms the anxious thoughts, and balances coronary heart chakra.
16.	Ganesha Mudra		Proper hand again, left hand ahead – interlock fingers at second phalanx from inside.	Enhance lung capability, scale back neck ache, and enhance self-confidence.
17.	Matangi Mudra		Interlace each hand fingers after which level each center fingers up.	Evoke self-confidence, helps in insomnia and chill out jaw muscle groups.
18.	Dharmachakra Mudra		Make gyan mudra with each palms. Now contact proper gyan mudra with left center fingertip going through outdoors.	Deepen meditation, offers grounding sense, and calms the thoughts.
19.	Brahma Mudra		Fold thumb inside curl fingers then press fingers at knuckles.	Steadiness thyroid gland secretion, useful in irregular menstrual cycle.
20.	Vajra Mudra		Center, ring and little fingertips touches thumb. Index finger prolonged.	Removes stiffness of muscle groups, detoxes the lungs.
21.	Surabhi Mudra		Ring fingertips of each hand touches reverse little fingertips, and in identical method, center fingertips touches reverse index fingertips	Enhances creativity and useful in getting want achievement.
22.	Bhumisparsha Mudra		Left hand on lap going through upward, and the fitting hand factors to the bottom touching	Enhance focus removes negativity and aggression.
23.	Shankh Mudra		Encircle left thumb with 4 fingers of proper hand after which lengthen left hand 4 fingers and proper hand up.	Overcomes concern of talking, purifies nadis, and enhance functioning of the larynx (voice field).
24.	Hakini Mudra		Be part of all fingertips and thumb of each palms one another and unfold fingers large.	Finest mudra to extend mind energy and balances 3 doshas.
25.	Kubera Mudra		Be part of the index and center fingertips to the thumb ideas. Then curl the little and ring fingertips to the palm.	Provides luck, confidence, and peacefulness. Opens blocked nostril and ear.
26.	Yoni Mudra		Be part of all fingertips to one another, stretch thumb upwards, then bend center, ring, and little finger in order that the again of the fingers are touching.	Useful in fertility issues, and removes all tiredness and stress when practiced at evening earlier than going to sleep
27.	Jnana Mudra		Thumb and index fingertip touching, relaxation fingers prolonged. For newbies – Index fingertip touching inside root of thumb. Palm going through up	Improves focus, endocrine system and calms the thoughts.
28.	Vishnu Mudra		Index and center finger bend down in direction of palm.	Cut back anger, purify nadis, and useful in coronary heart illnesses.
29.	Vayu Mudra		Thumb urgent second phalanx of index finger	Overcome gastric issues and builds immunity.
31.	Shakti Mudra		Encircle thumb inside index and center fingers, contact them at again, elevate ring and little fingertips – lengthen them up.	Useful in sleeplessness, rectifies the painful urination drawback and menstruation discomforts
31.	Abhaya Mudra		Raise proper hand to the chest degree then open palm going through to the entrance.	Helps in conquering the concern and settle feelings.
34.	Dhyana Mudra		Place proper hand over left hand so fingers aligning one another. Now contact each thumb tip.	Deepen the degrees of meditation and activate left and proper aspect of mind.
35.	Chinmaya Mudra		Curl center, ring and little finger to palm and contact index fingertip with thumb.	Prevents reminiscence loss and cures insomnia.
36.	Prithvi Mudra		Ring finger tip touching thumb. Relaxation three fingers prolonged.	Weight achieve and therapeutic physique tissues.
37.	Karana Mudra		Center finger tip touching thumb, ring finger curl parallel to center, and relaxation two fingers prolonged.	Fill thoughts with positivity, drives power forces inwards.
38.	Bhramara Mudra		Index finger curl all the way down to base of thumb, thumb touching outdoors of center finger, and relaxation two fingers prolonged.	Useful to eliminate allergic reactions, and treats widespread chilly, working nostril, tonsillitis.
39.	Pushan Mudra		Proper hand – contact index and center finger tip to thumb tip. Left hand – contact ring and center finger tip to thumb tip. Relaxation two fingers prolonged.	Finest mudra for digestion, remove blockage and toxins. Additionally, cures nausea, flatulence, constipation.
40.	Mushti Mudra		Maintain hand in a fist with thumb positioned over the ring finger.	Relieve detrimental feelings and decrease blood strain.
41.	Garuda Mudra		Maintain onto your thumbs. Place proper hand on the apex of left hand.	Inculcate fearlessness, and helpful in eliminate lethargy and fatigue
42.	Vitraka Mudra		Be part of the guidelines of the thumb and the index fingers collectively, palm going through ahead on the coronary heart degree.	Encourages knowledge, uplifts power, and develops a way of readability
43.	Merudanda Mudra		Lengthen thumbs of every hand upward, and curl different fingers into the palm.	Strengthens the backbone and eliminates restlessness from the thoughts.
44.	Varada Mudra		Proper hand-held out, with palm uppermost and the fingers pointing downwards.	Make seeker humble, domesticate forgiveness high quality,
45.	Bhairava Mudra		Place proper hand on the cup of your left hand. Ideas of the fingers of each palms going through reverse instructions.	Soothing and instantaneous relieving results on nervousness, stress, and temper swings
46.	Bronchial asthma Mudra		Bend and press center fingers of each palms on the fingernails. Palms ought to press collectively gently with the opposite fingers remaining straight.	Improves respiratory, removes blockage and toxins from lung,
47.	Uttarabodhi Mudra		Interlock each hand fingers. Now lengthen index fingers up, touching tip collectively and thumb downwards.	Boosts confidence, promotes optimism and inculcates fearlessness
48.	Ushas Mudra		Clasp hand along with finger interlaced. Thumb pointing up.	Regulates irregular menses, regulates the right hormonal move.
49.	Mahasirs Mudra		Contact index and center finger tip with thumb tip, curl ring finger to base of thumb, and lengthen little finger.	Cures sinus points, relieves eye pressure and improves focus
50.	Kalesvara Mudra		Be part of first and second phalanx of each hand fingers, lengthen center fingers up and be a part of them. Be part of thumb under making a coronary heart form.	Useful to eliminate the behavior of procrastination, brings serenity, and develops adaptability

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2. Kaya Mudra (Postural Gesture)

Kaya mudras are mudras which contain the whole physique posture to kind the gesture. They’re additionally known as postural gestures. These mudras may be thought-about much like numerous asanas as a result of in these mudras entire physique involvement is required. It requires intense focus to carry the physique in a specific gesture.

*Scroll the desk horizontally to see mudra photos and advantages

3. Mana Mudra (Head Mudra)

Mana means head. Mana mudras are mudras through which sense organs (eyes, nostril, tongue, lips and ears) are concerned to kind the gesture. They’re broadly used to focus the thoughts in meditation (primarily in kundalini meditation), therefore known as head mudras.

Head mudras are so highly effective that they will snap out us from instinctive habits (which turn into an impediment in meditation) even briefly durations.

*Scroll the desk horizontally to see mudra photos and advantages

S.N.	Mudra	Which means	Image	Description	Advantages
1.	Shambhavi Mudra	Eyebrow centre gazing gesture		Eyes gaze turned inward & up on centre between eyebrows.	Provides psychic energy, open third eye, scale back perceived stress
2.	Shanmukhi Mudra	Six gates closing gesture		Utilizing 5 fingers 2 ears, 2 eyes, nostrils, and mouth is closed.	Facial glow and improves listening to skill
3.	Khechari Mudra	Tongue lock		The tongue is rolled as much as the onerous palate then prolonged again & up with time.	Opens blocked salivary glands, draw thoughts inwards and stimulates grasp gland
4.	Bhoochari Mudra	Gazing into nothingness		First, a degree is mounted at 4 to five inches from nostril tip utilizing the hand. Then the hand is eliminated and focus on that time.	Will increase consciousness and reasoning energy.
5.	Kaki mudra	Crow’s beak gesture		Air is sucked in by way of rounded lips preserving the tongue chill out within the mouth.	Prevents the indicators of growing old like wrinkles, cures respiratory illnesses
6.	Nasikagra Drishti	Nosetip gazing		The gaze is mounted down on the tip of the nostril.	Good for calming and stability of the thoughts, stress aid, improves focus
7.	Unmani Mudra	Perspective of mindlessness		Eyes open broadly, consciousness is mounted at Bindu, after which with respiratory out, consciousness is drawn one after the other to decrease chakras.	Stimulates all of the power chakras and balances doshas.
8.	Bhujangini Mudra	Cobra gesture		From a sitting posture, lean ahead, carry the chin up then air is gulped by way of the mouth to the abdomen.	Cures digestive problems, improves respiration and regulates consuming habits.

4. Bandha Mudra (Locks)

Bandha mudras are these mudras which interact the bandhas. Bandhas with mudras make the most of the engagement of skeletal muscle groups (vocal, respiratory and pelvis) to carry the Prana. This Prana holding awakens the kundalini power within the physique.

*Scroll the desk horizontally to see mudra photos and advantages

S.N.	Mudra	Which means	Image	Description	Advantages
1.	Jalandhar Bandha	Throat lock		Chin to chest locking throat	corrects double chin and prevents all of the problems of the thyroid gland
2.	Uddiyana Bandha	Stomach lock		Pulling belly muscle groups in and up	Strengthens belly muscle groups and diaphragm. improves digestion
3.	Mula Bandha	Root lock		Contract pelvic flooring muscle groups and pull them up	Kundalini awakening, stimulates the nervous system
4.	Maha Mudra	Nice seal		All three bandhas are carried out altogether after sitting in Janu sirshasana.	Destroyer of all 5 kleshas (sufferings), muscle strengthening, enhances immunity

5. Adhara Mudra (Perineal Mudra)

Adhara mudras are these mudras that contain the pelvic flooring organs. Adhara means Perineal, therefore they’re known as Perineal mudra.

Practising adhara mudra stimulates the sacral chakra, which in flip harnesses sexual power within the physique. It helps power redirect into the photo voltaic channel (Pingala Nadi) of the physique.

*Scroll the desk horizontally to see mudra photos and advantages

S.N.	Mudra	Which means	Image	Description	Advantages
1.	Vajroli Mudra	Thunderbolt gesture		Consciousness is cultivated within the muscle groups round genital organ after which with full efforts, muscle groups are contracted.	sexual efficiency, prevents untimely ejaculation, and improves the vigor
2.	Ashwini Mudra	Horse gesture		The anal sphincter muscle is rhythmically contracted.	Efficient in piles, Irritable bowel syndrome (IBS) and urinary incontinence.
3.	Maha Vedha Mudra	The nice penetrating mudra		Consciousness is concentrated on the foundation chakra to activate it.	Awaken psychic schools, stimulates your endocrine system
4.	Maha Bheda Mudra	The nice piercing mudra		Consciousness is lifted from the foundation chakra up piercing all chakras one-by-one to the crown chakra.	Prepares the thoughts for meditation, and removes concern of dying and decay.

Advantages of Mudras

Mudras are a strong set of bodily gestures in yoga that produce refined physique results to revive and refresh your power. Every hand mudra is linked with elemental energies of the physique and therefore has a sure affect on mind centres. Mudras create equilibrium of air, hearth, water, earth, and ether components thus facilitating therapeutic and well being restoration.

Totally different mudras present completely different mind-body advantages, it contains;

• Helps relieve stress, nervousness and melancholy
• Improves mind well being and focus
• Strengthens immunity
• Helps in therapeutic
• Relieve physique ache
• Decrease hypertension
• Helps to beat fatigue, and through convalescence

Spiritually mudras may help a practitioner to maneuver into states of transcendental consciousness. Some mudras are even highly effective sufficient to stimulate the third eye chakra. They assist channel your physique’s power move and awaken chakras and Kundalini.

Under are some vital advantages of doing mudras often;

1. Will increase focus – Yoga mudras stop the dissipation of power from the physique. It leads to elevated focus.
2. Cures bodily and psychological illnesses – Some hand mudras are efficient in curing illnesses like insomnia, arthritis, diabetes, and coronary heart issues.
3. Enhance metabolism – Mudras on balancing the proportion of 5 components within the physique boosts the metabolism. This manner, mudras may help in weight reduction and scale back unhealthy levels of cholesterol.
4. Improves blood circulation – Holding any yoga mudra for 10 to fifteen minutes could improve blood circulation which raises the oxygen ranges within the physique. It lowers the danger of coronary heart issues.
5. Therapeutic physique ache – From neck to decrease again and legs, mudras are useful in therapeutic most sorts of physique ache. Hand mudras can improve the vary of movement in joints and relives any related pressure.
6. Will increase longevity – Yoga mudras are useful in rising the prana degree within the physique. It will increase life expectancy.

How do mudras work?

Mudra is the science of altering or redirecting power move in all the physique utilizing hand gestures. Our palms comprise the utmost variety of nerve endings which when pressed or organized in a sure method creates an ‘power circuit’. It occurs by way of acupuncture meridians which brings our power physique to excellent alignment or steadiness.

The science of hand mudras relies on the precept of 5 components of the physique or Panch tattva. Panch tattva is the 5 very important components which might be represented by the 5 fingers of the hand. When any of the 5 fingers are pressed in mudras observe, it stimulates the corresponding component of that finger.

1. Thumb – Fireplace component – answerable for our wants like starvation, thirst, and sleep.
2. Index finger – Air component – answerable for motion and breath.
3. Center finger – Ether component – answerable for internal knowledge, instinct and overcoming emotional concern
4. Ring finger – Earth component – answerable for physique construction like bones and tissues, flesh and pores and skin, and hair.
5. Little finger – Water component – answerable for physique fluids resembling saliva, blood, sweat, urine, and semen.

Ayurveda explains when there’s an imbalance in any of those 5 components, it results in disruption of thoughts and physique and has a detrimental influence on one’s well being. Totally different mudras we do in yoga have the power to extend or lower power in a particular a part of the physique. Utilizing mudras we are able to keep general well being and wellness by manipulating the power inside the physique in numerous methods.

A Excellent Analogy

To know ‘how mudras work’ in a easy method, think about the human physique an electrical circuit through which present (the power) is flowing by way of nadis or power channels (much like wires in an electrical circuit). The 5 fingers are just like the 5 terminals of a human electrical circuit that are linked to particular components of the physique and thoughts.

Once we maintain or press a finger in a mudra, it completes the circuit. Due to this fact, corresponding physique half or gland to that finger will get stimulated within the mind (Energy provider of the circuit). As quickly as mind receives a sign to change the power sample inside the physique, it channelise the power to the corresponding half.

The best way we prepare fingers in a mudra reveals whether or not it’ll improve or lower or steadiness one among 5 components;

• Mudra to steadiness the impact of a component – The corresponding fingertip is joined with the tip of the thumb. For instance, gyan mudra balances air component (which is akin to index finger).
• Mudra to extend the impact of a component – The thumb is pressed on the base of the corresponding finger. For instance, aditi mudra will increase earth component (which is akin to ring finger).
• Mudra to lower the impact of a component – The corresponding finger is bent all the way down to the bottom of the thumb. For instance, vyana mudra lower air and ether component (which is akin to index and center finger).

Mudras create a loop of flowing power

Protecting palms or entire physique in a mudra for an prolonged interval creates the pranic circuit (a loop of power) in our refined physique. A pranic circuit may be understood because the closed-loop of Nadis which facilitates the move of power.

In yogic science, it’s stated, the physique will get illnesses when prana (life-force) will get caught in a single place or there’s a lack of prana in our physique. The pranic circuit {that a} mudra makes retains prana flowing indisputably inside our physique. And, to stop the shortage of Prana, the loop that mudra creates doesn’t let Prana leaking out. This manner a mudra helps in preserving the physique illnesses free, enhance the power degree and enhances focus.

How are yoga mudras carried out?

In yoga, we carry out mudras together with meditation, pranayamas or sure asanas. Right here the aim of doing mudras is completely to deepen yoga observe and accommodate physique & thoughts to be in pose for prolonged length. It’s kind of like a religious objective of doing mudra.

To start your mudra practise, sit in a cushty pose; ideally you’ll be able to select to sit down in sukhasana, padmasana, vajrasana or any pose of your selection the place your posture is upright and backbone straight. One can select to sit down on a chair if not comfy sitting in a yoga pose.

When you’ve discovered your most popular sitting place, it’s a good suggestion to arrange your palms for higher receptivity earlier than doing any hand mudras.

• Rub your palms collectively and preserve your consciousness in your fingertips till they calmly warmth up. It would activate the nerve endings within the palms which improve the impact dimension of a mudra.
• After rubbing your palms, floor your palms down and really feel the contact of mom earth for some time. It helps to launch accrued pressure and open up the power channels within the palm.
• Now deliver your palms in a mudra of your selection.

Earlier than making mudra hand place, at all times put palms in a going through up place over your thighs or knee cap (wherever you’re comfy) after which press fingers particularly patterns to carry out numerous mudras. If you should alter your fingers, you’ll be able to first make the hand gesture after which place palms with mudra in your thighs.

It’s advantageous if the free fingers in mudra are usually not utterly stretched or straight; in deep meditation, free fingers are often curled up ultimately.

One ought to apply sufficient strain between fingers in an effort to really feel light contact between the fingers. It shouldn’t be an excessive amount of, in any other case, you’ll find yourself dropping your focus and the therapeutic advantage of mudra.

It requires time to really feel the influence of hand mudras. If you happen to’re new in mudras observe, purpose to carry a mudra for five minutes at the very least in a single stretch. Once you get comfy preserving your hand in mudra for this length, broaden this time as much as 15-20 minutes. The effectivity of any mudra will increase the longer you maintain it.

Learn extra: 9 widespread questions answered associated to mudras observe

Are mudras scientifically confirmed?

Sure, mudras are scientifically confirmed! There are various research printed until date which present the therapeutic use of mudras.

To evaluate the impact of yoga mudra, S-VYASA College India, performed a research through which they discovered holding a hand mudra for 20 minutes or extra will increase the surge of power at fingertips. It’s measured by the EPI method.

In this research, 61 volunteers had been divided into 2 teams specifically ‘management’ and ‘mudra’ group. In Mudra Group, volunteers had been stated to sitting quietly with eyes closed in Prana Mudra for 20 minutes. The management group additionally adopted the identical process, aside from not practising the prana mudra

• Within the yoga mudra group, vital modifications had been noticed in EPI parameters as in comparison with the management group.
  • The EPI (Electrophotonic imaging) variable, depth, is a measure of the quantum exercise of a topic, measured by preserving all of the ten fingers one after the other on the glass floor of the EPI gear. It’s represented in laptop unit pixels and is a measure of metabolic price.

Abstract

Elevated impact dimension after practising mudra reveals there’s a surge of power that happens on the fingertips once we maintain the hand in a mudra for lengthy sufficient (minimal of 20 minutes). Certainly, mudras direct power in direction of the physique and forestall it from decaying outwards.

Conclusion

Yoga mudra is an easy but vital observe of yoga as a result of it offers you the power to direct the power inside the physique in numerous methods. The asanas and pranayamas may be understood as a preparatory observe that cultivates consciousness of getting Prana inside us. Then comes the observe of mudras which helps you to work together and manipulate the pranic power.

That is the explanation in hatha yoga custom, mudras are practiced solely after proficiency in Asana, Pranayama & bandha.

Mudra is related to the altering psychological and religious options of a person. This variation by way of mudra lets channelize the interior power by affecting sensory glands, veins & organs of the physique.

Mudras for well being situations

Regularly requested questions