Top 10 Yoga Mudras and Their Benefits

Yoga originated in ancient India as a mental, spiritual, and physical practice. It is much more than just performing tough asanas and twisting your body according to those asanas. This spiritual discipline is based on subtle science, which aims to bring harmony between body and mind.

Individuals can use various ancient yoga techniques to bring about this harmony. This blog will discuss the many Yoga Mudras one can use during meditation and pranayama.

Team Digit

What are Mudras in Yoga?
What are Pranas?
5 Pranas in Yoga Mudra
List of Yoga Mudras
Time to Do the Yoga Mudras
Frequently Asked Questions

What are Mudras in Yoga?

Mudra is a Sanskrit word whose meaning refers to hand gestures. One can easily notice that many rituals and dance forms in Hinduism and Buddhism use mudras to express profound meaning. Individuals who practice yoga use mudras in the form of hand gestures or seals.

According to ancient texts and yogis, practising these gestures will help channel the flow of "prana", or life force within one's body. There are multiple types of mudras used in yoga to stimulate different parts of the body. These different types of mudras in yoga are:

Hand/"Hasta" mudra
Body/"Kaya" mudra
Head/"Mana" mudra
Lock/"Bandha" mudra
Perineal/“Adhara” mudra

People who practice yoga understand the deeper meaning of these mudras. Usually, people notice the various yoga poses or asanas, pranayama and breathing exercises. However, to get the healing properties of yoga, one must also practise these mudras properly.

So, from these, we can deduce that mudras can be simple hand gestures or involve the entire body at times. This blog aims to highlight the benefits of yoga mudras, but first, one needs to know about the different pranas.

What are the Pranas in Yoga Mudra?

In Ayurveda, the body is believed to be composed of five elements (vayus) - fire, water, air, earth and space. According to ancient theories, a body needs to have a balance of all these elements to be healthy. If any of these elements weaken or strengthen against the others, it will create an imbalance in the body.

Each of these five elements is present in every human's fingers. Thus, each human finger represents an element, and according to Yoga philosophy, prana (life force) runs for each element through every finger. Individuals can easily manipulate their prana to regain their body's balance.

Before knowing the pranas, one must know about the five different elements. The five fingers can manipulate the five elements, and these are:

Prana	Representation
Thumb	Represents fire
Index Finger	Represents air
Middle Finger	Represents space
Ring Finger	Represents earth
Little Finger	Represents water

5 Pranas in Yoga Mudra

Pranas have a significant impact on performing yoga. The term is used for many elements as the phenomenon of life depends on many of them. In addition, the five pranas are as follows:

1. Apana

Apana Mudra, also called "Mudra of Digestion," is a hand gesture used in yoga to support the excretory systems and balance the body's energy flow. It is thought to aid with digestion, excretion, and detoxification. It helps treat menstruation discomfort, constipation, and urinary issues and is required for urination, excretion, sweating, etc.

2. Samana

The samana mudra, sometimes called mukula mudra, is a hand gesture used in yoga in which all of the fingers are brought together towards the thumb to form the shape of a bud. It works in the naval region to aid digestion and balance the body by harmonising the five elements. This force is required for digestion and metabolism.

3. Prana

Known by many as the "Life Force Seal," the Prana Mudra is primarily utilised to balance the components of fire, water, and earth within the physical body and to awaken dormant forces inside the astral body. Does not. Since this is a Hasta Mudra, it is done with the hands. It is the force essential for the pumping of one’s heart.

4. Vyana

The expanded prana gesture, or Vyana Mudra, is a yoga mudra that can help control disorders related to peeing, balance blood pressure, and increase enthusiasm. This force is necessary for circulation and movement.

5. Udana

One of the hand gestures used in yoga, udana mudra, is believed to impact the five segments of prana, or life force energy, which flows through the body. Udana mudra facilitates self-expression and spiritual development since it works with the energy of the neck area. The force required for upper body actions like thinking, eye movement, talking, etc.

List of Yoga Mudras with Benefits and Procedure

Below are some powerful mudras for health that can help cure innumerable diseases. Individuals can combine these mudras with asanas and pranayama or practice them separately.

1. Jnana/Gyan Mudra

how to do jnana mudras and their benefits

This yoga mudra asana is a fundamental mudra for improving concentration and knowledge. It is renowned for its ability to enhance mental clarity and intellectual capacity.

Practising Jnana Mudra regularly can support meditation, aid in deepening your understanding of concepts, and help in achieving a heightened state of awareness. It is often used to promote inner wisdom and enlightenment, making it a valuable tool for personal growth and self-discovery.

Benefits:

Below are a few benefits of the Gyan Mudra:
Reduces distractions and increases focus.
Stimulates the Muladhara Chakra.
Helps with healing hormonal and nervous system disorders.
This mudra can greatly enhance attention, sharpen concentration, and increase mental strength during meditation.
It eliminates fear, balances the root chakra, and gives seniors a sense of stability and groundedness. 
It aids in the eradication of addiction. Since mudra yoga directly affects the pituitary gland and nerve system, it is sometimes called healing yoga.
When used therapeutically, it helps treat diseases like hypopituitarism, diabetes, Alzheimer's, and sleeplessness.

How to Perform:

To perform Jnana (or Gyan) Mudra, follow these steps:

Step 1: Choose a seated position with your back straight.
Step 2: Rest your hands on your knees or thighs, palms up.
Step 3: Touch the tip of your index finger to the tip of your thumb, keeping the other fingers extended and relaxed.
Step 4: Close your eyes, focus on your breath, and hold the mudra for a few minutes.
Step 5: Gently straighten your fingers and relax.

2. Chin Mudra

how to perform chin mudra and their benefits

This mudra is a psychic gesture of consciousness, and it helps get rid of insomnia and can improve concentration. Performing this mudra will help cure various psychological disorders like depression, anxiety and stress.

Chin Mudra, often used in meditation, fosters a deeper connection between the mind and body by promoting mental clarity and focus. Regular practice can enhance your ability to remain present and centred, contributing to emotional stability and a sense of inner peace.

Benefits:

Below are a few benefits of the Chin Mudra:

Calms one’s mind and brightens one’s mood.
Encourages better sleep.
Helps individuals connect with their inner self.
It might also be beneficial for psychological problems, including anxiety and rage.
The chin mudra has the potential to alleviate insomnia and enhance sleep patterns.
Lower back pain may be lessened by chin mudra.
A chin mudra might aid with better alignment of the posture.
The chin mudra may aid in boosting bodily energy levels. In addition, it might facilitate the creation of pranic circuits that channel energy and uplift depressing moods.
The chin mudra can aid with awareness and concentration.
The chin mudra may facilitate better breathing into the intermediate lung segments.

How to Perform:

Below are a few easy steps to perform the Chin Mudra:

Step 1: Sit comfortably with a straight back.
Step 2: Place hands on your knees, palms up.
Step 3: Form the mudra. Fold your index finger to touch the base of your thumb, pressing your thumb gently on it.
Step 4: Breathe deeply and hold for a few minutes.
Step 5: Release and relax.

3. Vayu Mudra

As the name of this mudra suggests, it will help you balance your body's air elements. This mudra's main aim is to reduce the excess air from your body and relieve chest pains caused by gas.

In addition to alleviating gas-related discomfort, Vayu Mudra is believed to improve digestion and reduce bloating. Practising this mudra regularly can help restore balance to your body's air elements, promoting overall well-being and a sense of calm.

Benefits:

Below are a few benefits of the Vayu Mudra:

Prevents osteoporosis and rheumatoid arthritis.
Reduces pain and inflammation.
Vayu Mudra is said to have a relaxing impact on the mind. The air balance can help foster calm and relaxation by lowering tension, worry, and fear.
Ayurveda says that breathing in a balanced atmosphere is beneficial for respiratory health.
Practice postural airflow to lessen asthma, bronchitis, and other symptoms. This facilitates better breathing and clearer airways.
It may benefit people who experience sciatica, a condition where pain travels into the sciatic nerve.
People with joint discomfort, particularly those with arthritis and other disorders, are frequently recommended to try Vayu Mudra.

How to Perform:

To perform Vayu Mudra, follow these steps:

Step 1: Choose a comfortable seated position with a straight back.
Step 2: Rest your hands on your knees or thighs, palms up.
Step 3: Fold your index finger down to touch the base of your thumb. Press your thumb gently on the folded index finger while extending the other fingers.
Step 4: Close your eyes, focus on your breath, and hold the mudra for a few minutes.
Step 5: Straighten your index finger and relax.

4. Agni Mudra

The Agni mudra balances a body's fire elements. You can practise this hand gesture to reduce abdominal fat and manage obesity. It also increases metabolism and aids digestion, which strengthens the human body.

In addition to its benefits for metabolism and digestion, Agni Mudra can help boost overall energy levels and promote a sense of vitality. By regularly practising this mudra, you support your body's natural ability to maintain a healthy weight and improve metabolic function, leading to better overall health and well-being.

Benefits:

Below are a few benefits of the Agni Mudra:

Enhance an individual’s willpower and confidence.
Balances body heat.
Agni Mudra's capacity to enhance the digestive system is one of its main advantages.
It's thought to light the body's "Agni," or digestive fire, facilitating the right breakdown and absorption of nutrients.
Agni Mudra's techniques benefit the respiratory system. They can support improved breathing patterns, strengthen the lungs, and enhance oxygen absorption.
It might help you feel energised and refreshed by battling weariness and lethargy.
The practise of Agni Mudra, or life force energy, fosters calmness and mental clarity and reduces stress and anxiety.
When you perform Agni Mudra, try to be more mindful and focused. Practising regularly helps improve focus and boost productivity.

How to Perform:

To perform Agni Mudra, follow these steps:

Step 1: Choose a comfortable seated position with a straight back.
Step 2: Rest your hands on your thighs or knees, palms facing up.
Step 3: Fold your ring finger down to touch the base of your thumb. Keep the other fingers extended and relaxed.
Step 4: Close your eyes, take slow, deep breaths, and maintain the position for a few minutes.
Step 5: Gently straighten your ring finger and take a moment to observe any changes.

5. Varun Mudra

This mudra balances a body’s water elements, and you can practice this hand gesture to improve your appearance. It helps make the skin glow and improves body fluid circulation. Varun Mudra plays a significant role in enhancing skin health and appearance.

Regular practice of this mudra can improve hydration, resulting in a more radiant complexion and improved skin elasticity. Additionally, it helps maintain proper fluid balance and circulation within the body, which can contribute to overall vitality and a refreshed, youthful look.

Benefits:

Below are a few benefits of the Varun Mudra:

Improves blood circulation.
Reduces dry skin.
Varun mudra relieves constipation, dehydration, polyuria (frequent urination), and other conditions by rehydrating bodily tissues at the cellular level.
Varun mudra maintains the body's water balance, alleviating anaemia (low haemoglobin), gastroenteritis, oligospermia (poor semen), oligomenorrhea (short menstruation), and oliguria (lack of urination).
Varun mudra keeps the blood vessels' normal circulation going, which stops the water from being distributed insufficiently. This keeps the blood clean and aids in regular cleansing.
This mudra prevents the deterioration of various tissues, muscles, and cartilage by keeping their water content constant.
Varun mudra prevents dry eyes and blurred vision by keeping the eyes moist.

How to Perform:

To perform Varun Mudra, follow these steps:

Step 1: Find a comfortable seated position with your back straight and shoulders relaxed.
Step 2: Rest your hands on your thighs or knees, palms facing up.
Step 3: Touch the tip of your little finger to the tip of your thumb, keeping the other fingers extended.
Step 4: Close your eyes, take deep breaths, and hold the mudra for a few minutes.
Step 5: Gently straighten your fingers and observe any effects.

6. Prana Mudra

This yoga mudra strengthens the immune system, improves vision, and balances the body's life elements. It also activates the body’s energy and reduces lethargy. By activating the body’s vital energy, this mudra enhances overall vitality and reduces feelings of fatigue.

In addition to boosting the immune system and improving vision, Prana Mudra supports a balanced life force, contributing to better mental clarity and physical well-being. Regular practice can help increase energy levels, enhance stamina, and promote a sense of equilibrium and vitality.

Benefits:

Below are a few benefits of the Prana Mudra:

Helps overcome fatigue and exhaustion.
Strengthens immunity.
One of the most significant advantages of prana mudra is that it promotes the flow of prana, which can fortify the body's defences and immune system.
Regular practice of prana mudra will help you to relieve lethargy and exhaustion. It facilitates the revitalisation of your body and mind. It can also be useful in suppressing emotions.
This mudra may help soothe your nervous system, lessen anxiety, tension, and stress, and encourage calmness and relaxation.
Prana mudra can also help to improve digestion and metabolic function if you stimulate the Manioura chakra.
It can ease intestinal discomfort and support a healthy gut. Prana Mudra can also increase mental clarity and ease of mind. Additionally, it might aid in improving and refining cognitive abilities.

How to Perform:

To perform Prana Mudra, follow these steps:

Step 1: Choose a comfortable seated position with your back straight and shoulders relaxed.
Step 2: Rest your hands on your knees or thighs, palms facing up.
Step 3: Touch the tips of your ring finger and little finger to the tip of your thumb, keeping the other fingers extended.
Step 4: Close your eyes, take slow, deep breaths, and hold the mudra for a few minutes.
Step 5: Gently straighten your fingers and take a moment to notice any changes.

7. Shunya Mudra

This yoga mudra’s benefit is that it helps one enjoy peace and tranquillity. It is also known as heaven or paradise mudra. Additionally, it helps decrease ear aches and prevents one from becoming deaf due to age-related problems and diseases.

Shunya Mudra, often referred to as the "heaven" or "paradise" mudra, is valued for its calming effects on the mind and body. By practising this mudra, you can enhance your sense of inner peace and tranquillity. It is particularly beneficial for addressing ear-related issues.

Benefits:

Below are a few benefits of the Shunya Mudra:

Helps in tackling eating disorders.
Reduces motion sickness.
Shunya Mudra has a calming mental effect that helps reduce stress, anxiety, and restlessness.
The Shunya Mudra is believed to bring steadiness and energy balance to the body, which might lessen vertigo symptoms.
The benefits of Shunya Mudra in treating ear-related issues are particularly well-known.
Regular use of this mudra will help reduce tinnitus, or ringing in the ears, and other discomforts associated with the ears.
Detoxification is necessary to eliminate toxins from the body and maintain optimal health.
Shunya Mudra encourages the body's natural detoxification processes, which makes it easier for the skin, kidneys, and lymphatic system to eliminate waste and toxins.

How to Perform:

To perform Shunya Mudra, follow these steps:

Step 1: Find a comfortable seated position with your back straight.
Step 2: Rest your hands on your thighs, palms facing up.
Step 3: Fold your middle finger to touch the base of your thumb. Press your thumb gently on the middle finger while extending the other fingers.
Step 4: Close your eyes, take slow, deep breaths, and maintain the position for a few minutes.
Step 5: Gently straighten your middle finger and relax.

8. Surya Mudra

As the name of this mudra implies, it balances the sun element in your body. You should practise this mudra asana early in the morning to reap its benefits. Surya Mudra, also known as the Sun Mudra, is designed to balance the body's fire element, often associated with the sun.

Practising this mudra early in the morning can enhance its effectiveness, helping to boost metabolism, increase energy levels, and improve overall vitality. Regular practice can also aid in reducing excess weight, improving digestion, and fostering a sense of well-being throughout the day.

Benefits:

Below are a few benefits of the Surya Mudra:

Boosts metabolism.
Reduces body fat.
The Surya mudra ignites the body's fire. As fire converts food into energy, the Surya mudra practice increases metabolism and aids in digestion.
By improving metabolic function, Surya mudra helps with acidity, constipation, and indigestion.
Surya mudra lowers harmful cholesterol levels, which lowers the risk of heart attack or stroke. It accomplishes this by increasing the body's general metabolism.
The Surya mudra combats diabetes by generating heat throughout the body, which helps the pancreas gland manufacture new insulin.
The Surya mudra is useful for enhancing vision. It helps to improve disorders like leucoma and blurry vision in the eyes by acting on the vision-related alochaka agni or alochaka pitta.

How to Perform:

To perform Surya Mudra, follow these steps:

Step 1: Choose a comfortable seated position with a straight back.
Step 2: Rest your hands on your thighs or knees, palms facing up.
Step 3: Fold your ring finger so its tip touches the base of your thumb. Keep the other fingers extended.
Step 4: Close your eyes, take deep breaths, and maintain the position for a few minutes.
Step 5: Gently straighten your ring finger and observe any effects.

9. Prithvi Mudra

Practising this mudra will balance your body’s earth elements and improve blood circulation. Moreover, it can increase your patience and concentration if combined with meditation. This mudra is also recommended for strengthening weak bones.

By enhancing blood circulation and promoting a grounding effect, this mudra supports overall vitality and health. When practised in conjunction with meditation, it can also improve patience and concentration. Additionally, Prithvi Mudra is recommended for strengthening weak bones and supporting bone health, contributing to a more robust and resilient body.

Benefits:

Below are a few benefits of the Prithvi Mudra:

Keeps the body and mind stable and increases confidence.
Reduces anxiety.
It helps with digestion and cures disorders related to the gastrointestinal tract.
The practice of this mudra is said to balance the earth element of the body associated with stability and grounding.
It may result in improved skin texture and reduced dryness.
One might feel an increase in physical strength and stamina through the stabilised level of energy in the body.
The practice of this mudra is believed to provide a soothing impact on the mind and the emotional body.
It is believed to bring benefits if practised consistently with proper thought.

How to Perform:

To perform Prithvi Mudra, follow these steps:

Step 1: Sit comfortably with a straight back.
Step 2: Place hands on your knees, palms up.
Step 3: Touch the ring fingertip to the thumb tip.
Step 4: Relax and focus on your breath for a few minutes.
Step 5: Release the mudra and observe any changes.

10. Adi Mudra

Adi mudra, or first gesture, is a ritualistic and symbolic hand gesture in yoga. This mudra calms the mind and nervous system. As it relaxes the nervous system, it prevents you from snoring and also boosts the passage of oxygen so that it can travel smoothly to your brain and lungs.

This mudra not only supports better sleep by preventing snoring but also enhances the efficiency of oxygen flow to the brain and lungs, thereby improving overall respiratory function. Regular practice can contribute to reduced stress levels, improved mental clarity, and a more balanced and tranquil state of mind.

Benefits:

Below are a few benefits of the Adi Mudra:

Increases lung capacity.
Helps all the vital organs to function effectively.
Adi mudra can calm the brain and increase the amount of oxygen in the head and throat, which helps lessen snoring.
Adi mudra can open the Sahasrara Chakra (Crown) and excite the brain.
Adi mudra can assist with the sense organs' healing and equilibrium.
Adi mudra stimulates energy flow in the abdominal region, which benefits the digestive system.
Adi mudra channels the mind's energy inward, enhancing attention and concentration.
Adi mudra encourages calm and relaxation, which can help reduce stress and anxiety.

How to Perform:

Adi Mudra is a hand gesture used in yoga and meditation to promote relaxation and enhance energy flow. Here are the steps to perform Adi Mudra:

Step 1: Find a relaxed, upright position.
Step 2: Curl your fingertips towards your palm and wrap your thumb around them.
Step 3: Place them on your lap or thighs with palms facing up.
Step 4: Close your eyes, breathe deeply, and focus on the sensation.

What is the Best Time to Perform Yoga Mudras?

Generally, the best time to do yoga mudras depends on your schedule and goals, but many find that:

In the morning: Practice mudras to set a good tone for the day, energise the body, and enhance focus and clarity.
Before Meditation: Doing mudras before meditation is possible to deepen the practice and improve concentration.
During the Day: The practice of mudras during short breaks during working hours could relieve stress and thereby provide more mental clarity.
Evening time: Practicing mudras in the evening will make you feel relaxed and help you wind up before bed.

This can be done anytime that suits your routine and feels right for you. However, it is recommended that you do it regularly for the best results.

Now that all the different types of mudras are covered, you cannot deny the innumerable benefits that these mudras have. As per ancient texts, the human body is a mini world of five elements: fire, water, air, earth and aether. You need to balance all these elements in your body to lead a healthy life.

In today's times, imbalances in your body can be very easily created due to the lifestyle that you follow. If you can practice the above yoga mudras regularly, you can create a healthy balance in your body.

FAQs about Yoga Mudras

All

How long does a yoga mudra take to work?

Some yoga mudras will balance the elements in one's body within 45 minutes or less. At the same time, some mudras might take time to show their full effect. However, it is suggested that one should practise the mudras regularly.

Can I practice mudras while watching TV?

Yes, you can practice these hand gestures anywhere and at any time. However, you will want to combine these yoga mudras with meditation or pranayama to get their full benefits.

What is the purpose of mudra in yoga?

Mudras in yoga are hand gestures or positions that help direct and enhance the flow of energy in the body. They are used to improve concentration, balance, and overall well-being during meditation and practice.

How many mudras are in yoga?

There are hundreds of mudras used in yoga, but the most commonly practised ones are around 10 to 20. Each mudra has specific benefits and purposes, and they can vary depending on different yoga traditions and teachings.

What is called mudra?

In yoga, a mudra is a symbolic hand gesture or position that influences the flow of energy in the body and mind. Mudras are used during meditation and yoga practice to enhance spiritual, mental, and physical well-being.

Do mudras really work?

Yes, mudras are believed to enhance energy flow and focus during yoga and meditation. While scientific evidence is limited, many people find them beneficial for improving well-being and concentration.

What are the side effects of mudra?

Mudras have no side effects and are considered safe for most people. However, if performed improperly or excessively, they might cause discomfort in the hands or arms.

Who invented yoga mudras?

Yoga mudras have ancient origins and are part of traditional Indian practices. They were developed over centuries by various yogis and spiritual practitioners, with their roots in ancient texts and teachings such as the Vedas and Upanishads.

Which mudra is very powerful?

One of the most powerful mudras in yoga is the Gyan Mudra, in which the tip of the index finger touches the tip of the thumb while the other fingers remain extended. This mudra is believed to enhance concentration, promote mental clarity, and stimulate wisdom.

What are the five mudras?

The five primary mudras in yoga, often referred to as the "Pancha Mudras" or "Five Elements Mudras," are:

Gyan Mudra
Vayu Mudra
Prana Mudra
Shunya Mudra
Apana Mudra

What are the benefits of all mudras?

The benefits of mudras can vary, but here are general advantages for common ones:

Gyan Mudra: Enhances concentration, memory, and mental clarity.
Vayu Mudra: Reduces anxiety, relieves stress, and balances air elements.
Prana Mudra: Increases energy, vitality, and overall well-being.
Shunya Mudra: Alleviates ear issues, balances the space element and reduces feelings of emptiness.
Apana Mudra: Supports detoxification, digestion, and elimination processes.

Which mudras can you do daily?

Mudras that can be practised daily include:

Gyan Mudra: Enhances focus and mental clarity.
Prana Mudra: Boosts energy and vitality.
Vayu Mudra: Helps relieve stress and balance air elements.

Who is the king of all mudras?

Chin Mudra is called the "king of all mudras" due to its profound benefits and widespread use. It involves touching the tip of the index finger to the tip of the thumb with the other fingers extended. It enhances meditation and promotes mental clarity and spiritual growth.

Who is the god of mudras?

In Hindu tradition, Lord Nataraja, a form of Lord Shiva, is associated with mudras. As the cosmic dancer, Nataraja is depicted performing the Ananda Tandava dance, which includes various mudras that symbolise different aspects of the universe and spiritual knowledge.

How long do mudras take to work?

The time it takes for mudras to show effects can vary. Some people might notice benefits, such as improved focus or relaxation, within a few minutes, while others may need consistent practice over weeks or months to experience more significant changes.

Top 10 Yoga Mudras and Their Benefits

Table of Contents

What are Mudras in Yoga?

What are the Pranas in Yoga Mudra?

5 Pranas in Yoga Mudra

1. Apana

2. Samana

3. Prana

4. Vyana

5. Udana

List of Yoga Mudras with Benefits and Procedure

1. Jnana/Gyan Mudra

2. Chin Mudra

3. Vayu Mudra

4. Agni Mudra

5. Varun Mudra

6. Prana Mudra

7. Shunya Mudra

8. Surya Mudra

9. Prithvi Mudra

10. Adi Mudra

What is the Best Time to Perform Yoga Mudras?

FAQs about Yoga Mudras

How long does a yoga mudra take to work?

Can I practice mudras while watching TV?

What is the purpose of mudra in yoga?

How many mudras are in yoga?

What is called mudra?

Do mudras really work?

What are the side effects of mudra?

Who invented yoga mudras?

Which mudra is very powerful?

What are the five mudras?

What are the benefits of all mudras?

Which mudras can you do daily?

Who is the king of all mudras?

Who is the god of mudras?

How long do mudras take to work?

Latest News