If you ever wondered how to gain perfect health, increase your psychic abilities, and enhance the energy flow in your body? We can propose to you some specific hand gestures called yoga mudras that can help bring your body and mind into alignment.
What Does Mudra Represent In Yoga?
Mudra means ‘hand gesture’ in Sanskrit, and it is used in many Buddhist and Hindu rituals in ritual dances to convey a specific meaning.
These mudras are usually practiced with hands and fingers to ease the energy flow. They represent some non–verbal communication and are used in Yoga and different meditation techniques together with Pranayama to increase concentration and alertness.
They are usually practiced in a cross-legged position such as Sukhasana, Virasana, or Padmasana.
They include physical movements that can boost your mood or life attitude. Yoga mudra can be a:
- Simple physical position or
- A combination of Asana, Pranayama, Bandha, and some visualization methods
Health Benefits Of Yoga Mudra
When Mudras are practiced regularly, they can help you to attain a higher level of consciousness by directing the subtle energy to the upper chakras, and you will move into the state of transcendental consciousness.
They can help in the awakening process of pranas (life forces), chakras (psychic energy centers), and Kundalini (divine female energy) and increase your life force.
Each Mudra establishes a specific relationship and influence on the body, mind, and prana. The internal energy is brought back to balance, making a positive impact on the body and mind by letting the energy flow from your fingers to the rest of your body.
According to Ayurveda, our body is made of five elements, and each finger represents a different element:
- fire ( represented by the thumb)
- air ( represented by the index finger)
- space ( represented by the middle finger)
- earth (represented by the ring finger)
- water (represented by the little finger)
All these 5 elements are in perfect balance when we are healthy, but our body experiences disease when they are not balanced.
This Yoga Mudra can be used for disease prevention and healing purposes, and as they are practiced with hands, they serve as a stimulant.
Yoga Mudras are also very beneficial in case you are recovering from some injury, or you had surgery, and you can not practice any physical poses.
They can also be used when traveling or not having enough space to practice physical poses to restore and refresh your body and mind.
While practicing it, you should work on breathing techniques as well to get better results.
Here are examples of the 10 most powerful mudras that you can practice on your own. It is worth noting that there are hundreds of mudras that are practiced in Tibet and India.
1. Chin Mudra – Gesture of Conscience
This Mudra is a body gesture known for boosting memory, increasing mental ability, fighting insomnia, anxiety, and excessive sleep, and it is one of the best yoga mudras.
How to perform it?
- Sit in a cross-legged posture and keep the erected, while your palms and hands should point upwards.
- Make a circle in your palm while touching the tips of your thumb with your forefinger and keeping the other fingers extended and straight.
It can be practiced for a duration of 10 to 15 minutes, and you put the palms of your hands downwards. It is called ‘Gyana Mudra’ of the knowledge mudra.
2. Prana Mudra – Mudra Of Life Force
It is one of the best Mudra to be practiced when you are exhausted and need some extra energy. It is also very beneficial for eyesight and, if practiced regularly, can have many benefits for your health, including cancer, high blood pressure, anxiety, stomach pain and
It will bring a lot of joy and hope and you will feel more enthusiastic.
How to practice it?
Keep the index and the middle fingers extended, while the tip of your ring finger and little finger should be joined.
3.Surya Mudra – Mudra Of Fire Element
This Mudra is ideal for digestion and for, the metabolic processes in your body and maintaining the right temperature in your body. It is also very beneficial for losing weight and reducing bad cholesterol. It increases the fire element and reduces the earth element.
This Mudra is associated with the Sun, and it is opposite of the Earth Mudra.
Note: You can avoid practicing it if you suffer from bad digestion or acidity.
How to practice it?
The best time to be practiced is early morning and in a sitting and relaxed position.
To practice it you should fold your ring finger and press it with your thumb while the other 3 fingers are left extended. Now, put the ring finger in the root of the thumb, and you are done.
It is ideal to be practiced in the evening and the morning, and it is very beneficial for weight loss. (1)
4. Jjana Mudra – The Mudra of wisdom or knowledge
Jnana means knowledge in Sanskrit, and it is believed to stabilize the Vayu elements and brings calmness to the mind.
You can practice this Mudra when you are in a sitting position in a meditative asana. Spread your arms and touch the tips of your thumbs with the tips of your index fingers while keeping the other 3 fingers extended.
Place your hands on your knees with the palms facing upward, and keep them relaxed.
It is very beneficial for Alzheimer’s disease, neuritis, insomnia, thyroid diseases, and diabetes, improving your concentration and knowledge.
5.Varun Mudra ( Water Mudra)
This Mudra brings balance to the water element and it is very beneficial for improving your skin appearance, skin glow, and softness. It can also be used for mental clarity.
How to practice it?
To reap the best results, it is best to do it in a cross-legged position. You can do it any time of the day in any place you prefer. To practice it, just make a slight pressure and touch the tip of your thumb with the little finger and leave the other 3 fingers stretched
This Mudra is very good to be practiced on sunny days when your body is dehydrated. It is advised to be practiced for 20 to 30 minutes at least daily.
6. Abhaya Mudra – Gesture of Fearlessness
This Mudra is very appreciated in Buddhism as it is known as Buddha mudra and it represents peace, kindness, and fearlessness.
How to practice it?
Sit in a comfortable position and place your left hand on your left knee and take a few deep breaths.
Then raise your right hand and bring it to your right chest while keeping your palm open and facing forward. Hold this position as long as you can, and if possible, practice it with Pranayama to get better results. It is best to be practiced in the morning.
As the name suggests, it brings you courage and releases you from anxiety and irritability.
7. Prithvi Mudra – Gesture of the Earth
This Mudra brings balance to the earth element in the body and at the same time, reduces the fire element. If you practice it with meditation, it can help you with several health problems such as:
- Stomach issues
- Hair loss
- Skin rashes
- Lack of stamina
- Chronic fatigue
- Fever
- Mouth ulcers
How to practice it?
To practice this Mudra, just join the tips of your thumb with the ring finger while your palms are facing upwards. Make a gentle touch and extend the other fingers as much as you can.
You can couple it with Pranayama and meditation. Start meditating 4 – 5 minutes in 3 sessions daily and extend the time to half an hour per day.
8. Shunya Mudra (Mudra of Emptiness)
This Mudra release the space element in the body and if practiced regularly, it can help you with watering in your eyes and ear problems. It is also restorative for:
- Heart diseases
- Throat problems
- Hearing problems
- Bones strengthening
- Thyroid problems
How to practice it?
This Mudra is very easy to perform, and it is related to peace and tranquility. To do it:
- Sit in a comfortable position, and place your hands on your knees with your palms pointing upwards.
- Close your eyes and be aware of your breathing.
- Touch your thumb with the middle finger while folding it.
All other fingers should be kept straight. This should be done on both hands simultaneously.
You can practice it for 10 minutes in 3 sessions per day and increase it to 25 minutes per stretch.
You can perform it at any time of the day, but it is best to do it early in the morning.
9. Adi Mudra ( First Gesture)
This Mudra is a symbolic one and it is used to ease the nervous system, and it can prevent snoring. It improves the lung’s capacity and eases the passage of oxygen to the brain. It is beneficial for the cardiac pulse and a healthy hormonal secretion.
According to some research, it can also improve memory.
How to practice it?
In a sitting position, place both hands on your knees with palms facing downwards. Then, press your thumb to touch the base of your little finger and joint on the palm of both hands. Then, clench the other fingers inward and form a fist, wrapping around the thumb.
Make a pressure evenly on both of your hands, but do not press too hard. When you release it, ease your palms and rub them together.
You can perform it for 10 minutes three times a day or half an hour per stretch. You can do it any time of the day, but it is best to do it in the morning.
10. Dhyana Mudra – Gesture of Meditation
This Mudra is beneficial for various health problems, and it is believed to be a pure art of meditation. It represents the illumination above the illusion. It can release anxiety and stress and help you with insomnia and control anger.
It is a sacred hand gesture or a seal and it is best to do it in a sitting position, with a straight spine.
- Rest your left hand on the lap, with palms facing upwards.
- Place the back of your right hand over the left one and align them and stretch them fully.
- Touch the tips of the thumbs of both hands together and form a triangle-like structure with your hands and thumb.
- Close your eyes and take a few deep breaths and hold this position for 15 minutes. Then open your eyes slowly and release the Mudra.
This Mudra is very good for the calmness of your mind which can keep you away from any physical and mental illness.
Which Mudra Is Considered Most Powerful?
Depending on the specific needs and the pranic flow they channel, it is believed that:
- Adi Mudra is best for snoring and reducing stress
- Varun Mudra is best for clarity and communication
- Chin Mudra is best for concentration
- Brahma Mudra is for reducing the tiredness
- Prana Mudra for life force
Note: As there are around 100 different yoga mudras, you can choose from them according to your health needs and requirements.
How Long Do You Hold A Mudra?
It is recommended, and it is believed to be ideal for holding a mudra for at least 15 minutes every day in 3 sessions, so you do it in the morning, at noon, and at night.
The longer you hold it, the more effective it becomes, and you can reap more benefits from it. Still, if you hold a mudra for 45 minutes per day, you may notice finger pain, especially in the beginning.
Ana Miller is a creative writer. Her topics of interest and expertise range from psychology to all sorts of disciplines such as science and news.
