Surabhi Mudra of COW

The little finger of your left hand touches the ring finger of your right hand. The little finger of your right hand touches the ring finger of your left hand. At the same time, the middle fingers of both hands touch the index fingers of the other. The thumbs remain extended. Do three times a day for 15 minutes.

The Surabhi Mudra is very effective against rheumatism and arthrosis. Since these diseases are usually chronic, or at least have existed within the person long before any outbreak or pain is perceived, this mudra must also be practiced for a longer period of time.

At first, mainly concentrate on your exhalation and imagine how a dark cloud leaves your body each time you exhale. This cloud contains your spent energy, all the waste substances, and every pain. Most importantly, it also contains all your negative thoughts and feelings.
After about 20 breaths, also pay attention to your inhalation, and imagine each time that you are absorbing light, which makes your entire body shine. Gradually let the cloud that you exhale become lighter and lighter. In conclusion, let yourself be filled with the brightest light and surrounded by a cloak of light that radiates far out into your environment.

Affirmation
Purifying light fills me and burns away everything that oppresses and
hurts me. From the bottom of my heart, I seek cleanliness in my body,
clarity in my mind, and purity in my soul.

The yoga training Teacher