Top 10 Yoga Mudras and Their Benefits

Yoga originated in ancient India and is 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 that 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.

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.

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:

• Thumb- Which represents fire
• Index finger- Which represents air
• Middle finger- Which represents space
• Ring finger- Which represents earth
• Little finger- Which represents water 

In addition, the five pranas are as follows:

• Apana: Force required for urination, excretion, sweating, etc.
• Samana: This force is required for digestion and metabolism.
• Prana: It is the force essential for the pumping of one’s heart.
• Vyana: This force is necessary for circulation and movement.
• Udana: The force required for upper body actions like thinking, eye movement, talking, etc.

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

This yoga mudra asana is a fundamental mudra for improving concentration and knowledge.

Procedure- You must sit in meditation or pranayama asana comfortably. Next, you should fold your index finger in a way it touches the root of your thumb. You need to straighten the other three fingers relaxed and slightly apart. Palms should be facing down while your hands are placed on your knees. Remember to relax your hands and arms.

2. Chin Mudra

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.

Procedure- This mudra is performed in a way which is very similar to the gyan mudra asana. The only difference is that your palms should face upwards instead of downwards like the earlier mudra.

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 due to gas.

Procedure- You need to fold your index finger and press on the phalanx bone of your index finger with the base of your thumb. Your remaining three fingers should remain relaxed and slightly apart. Palms should face upwards, and hands relaxed.

4. Agni Mudra

The Agni mudra is used to balance a body's fire elements. You can practice this hand gesture to reduce your abdominal fat and manage obesity. This also increases metabolism and aids digestion which strengthens the human body.

Procedure- You need to fold your ring finger and press the base of your thumb against the second phalanx bone. The remaining fingers in each hand should be straight and placed apart from each other in a relaxed manner.

5. Varun Mudra

This mudra balances a body’s water elements, and you can practice this hand gesture to improve your appearance. It helps in making skin glow and improves body fluids circulation.

Procedure- One needs to touch the tip of the thumb and little finger together and straighten the other three fingers in a relaxed manner in each hand. Both palms should face upwards and place on the knees.

6. Prana Mudra

This yoga mudra strengthens your immune system and improves vision while also balancing your body's life elements. In addition, it activates your body’s energy and reduces lethargy.

Procedure- Individuals need to bend their ring and little finger and place the tips of both these fingers on their thumb. The other two fingers should be straight and positioned in a relaxed manner.

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 going deaf due to age-related problems and disease.

Procedure- You need to press the first phalanx of your middle finger with your thumb. The other three fingers of each hand should be relaxed and straight. Additionally, you should place your hands on your knees with your palms facing upwards.

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.

Procedure- You need to press your ring finger against your thumb. All other fingers in both of your hands should be straightened, relaxed and slightly apart. Next, keep your hands in a relaxed manner on your knees with your palms facing upwards.

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.

Procedure- To do this mudra, you need to touch the tip of your middle finger with the tip of your thumb. The other three fingers should be straight, and the palm should face upwards. Don’t forget to keep your hands relaxed.

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.

Procedure- For this mudra, you need to form a light fist and then place your thumb at the base of your pinky. Next, you should curl your other fingers over your thumb. Place your hands over your knees and keep them facing up. You also need to do relaxed breathing while performing this mudra.

The health benefits of each of the above yoga mudras are listed below:

• Gyan Mudra

  • Reduces distractions and increases focus
  • Stimulates the Muladhara Chakra
  • Helps with healing hormonal and nervous system disorders 

• Chin Mudra

  • Calms one’s mind and brightens one’s mood
  • Encourages better sleep
  • Helps individuals connect with their inner self 

• Vayu Mudra

  • Prevents osteoporosis and rheumatoid arthritis
  • Reduces pain and inflammation 

• Agni Mudra

  • Enhance an individual’s willpower and confidence
  • Balances body heat 

• Varun Mudra

  • Improves blood circulation
  • Reduces dry skin

• Prana Mudra

  • Helps overcome fatigue and exhaustion 
  • Strengthens immunity 

• Shunya Mudra

  • Helps in tackling eating disorders
  • Reduces motion sickness 

• Surya Mudra

  • Boosts metabolism
  • Reduces body fat 

• Prithvi Mudra

  • Keeps body and mind stable and increases confidence 
  • Reduces anxiety 

• Adi Mudra

  • Increases lung capacity 
  • Helps all the vital organs to function effectively 

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.