Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Yoga mudras -Ancient wisdom of hand gesture

  Yoga mudras are symbolic gestures often practiced with the hands and fingers that make easier the flow of energy in the subtle body and bring about balance of the body and mind. “Yog Tatva Mudra Vigyan”, is the science of yoga mudra and pranayama.

Yoga mudra practice may help to improve the focus  and concentration and it has great role in regulating sleep and emotions as well.

    The Sanskrit word “mudra” means a gesture. A mudra may involve the whole body or could be a simple positioning of hands &fingers. In yoga mudra, mudras are combined with pranayama which facilitate the  easy flow of prana or vital energy in the body .

   According to Ayurveda, diseases stem from an imbalance in the body, which in turn might be the result of deprivation or excess of any of the five elements air, fire, water, earth, ether or space .It is proposed that our fingers have the characteristics of these elements, and each of these five elements serves a specific and important function within the body.

    The fingers are essentially electrical circuits. The practice of mudras facilitate the flow of energy – affecting the balance of air, fire, water, earth, ether[space] – and help healing of diseases.

     According to Ayurveda, hand Mudras create a subtle connection with the instinctual patterns in the brain and influence the unconscious reflexes in these areas. The internal energy is, in turn, balanced and redirected, affecting change in the sensory organs, glands, veins, and tendon.

     Yoga mudras are practiced by sitting in Vajrasana [diamond pose] or in padmasana [the Lotus Pose], sukhasana or even by sitting comfortably on a chair.

Ideally, Ujjayi breathing [pranayama] is practiced while doing most mudras.

Take at least twelve breaths in each yoga mudra and closely observe the flow of energy in the body.

Types of Yoga Mudras

·       Chin Mudra

  This yoga mudra is practiced holding the thumb and index finger together lightly while extending the remaining three fingers. Chin mudra helps for better focus and concentration power. It improves sleep pattern and help cure insomnia.

·       Chinmaya Mudra

In this mudra, the thumb and forefinger form a ring, and the three remaining fingers are curled into the palms of the hands.  Practicing this yoga mudra improves the flow of energy in the body. It also stimulates digestion.

·       Adi Mudra

In Adi Mudra, the thumb is placed at the base of the small finger, and the remaining fingers curl over the thumb, forming a light fist. This yoga mudra helps in relaxing the nervous system and in improving the flow of oxygen to the brain. It helps to increase vital capacity of lungs.

·       Brahma Mudra

Brahma mudra is a combination of two types of yoga mudras, Hasta (hand) mudra & Manas (Head) mudra. Hasta mudra in the sense of involving hands and fingers similar to adi mudra.

Manas mudra in the sense of involving rotary movements of the head.

    This yoga mudra combines synchronized movements of hands & head, Brahma mudra is incorporated in pranayama breathing & meditation techniques.

Brahma mudra help to cure diseases of  eyes, neck, spine, throat, shoulders, and  thyroid glands. It also calms mind. Brahma mudra is also called “Poorna mudra“, Poorna means full or complete. It’s so said because it helps in expelling complete abdomen air out at exhalation

     This yoga mudra is practiced placing both the hands in Adi Mudra, with the knuckles touching each other and then tuck the hands near the navel area with the fingers facing upwards.

 According to the principles of yoga performing brahma mudra consistently vitalizes the higher chakras of the body which are heart chakra, throat chakra, third eye chakra, and crown chakra. This is a powerful mudra which balances the mind & body, and uplifts the spirit.

How to practice brahma mudra?

 To practice brahma yoga, sit in Sukhasana (simple pose), Padmasana (lotus pose), or Vajrasana (thunderbolt pose). Or one can sit on a chair.

Relax and put  your hands over your thighs, close your eyes, and make sure you are sitting with erect spine. Touch the base of the little fingers with thumbs of both the hands. Now close the fists of both the hands, flexing all the fingers around the thumb.

Keep fists facing upwards & make sure knuckles of your right hand is touching  the knuckle of your left hands.

Now on maintaining hands & fist arrangement, bring both fist near your navel.

As you exhale, press fist against abdomen to add on in your exhalation.

On the inhalation, relax the abdomen and let it freely expand out. On maintaining the same hand gesture, the next part of the mudra begins:

Take your head towards the right slowly to the count of five 1- 2- 3- 4- 5. Try to align your neck parallel to your right shoulder. Breathe in and let the breath out while making the sound “aaa”. While making the sound “aaa” come back slowly to the center position with the count of five. Stand still  in this meditative movement. Keep your eyes closed. Breathe in and exhale slowly.

Now slowly turn your head towards the left in the same manner as described above while making the sound “Ooo”.

Now take your head up with the count of five. Feel your neck stretch. Breathe in and make the sound ‘Eeeee” and bring your neck back to the central position slowly to the count of five.

Lastly lower your head, with the count of five, pointing your chin down. Feel the back of your neck stretch. Slowly breathe out & bring your neck to the center position making the sound “mmmm”.

Repeat this yoga mudra  5 to 9 times in each sitting:

·       Dhyana Mudra

     Dhyana mudra is a hasta mudra, which means it is performed using the hands. It may be practiced in  sukhasana (easy pose) or padmasana (lotus pose). It is performed by resting the right hand on top of the left, palms facing up and the thumbs slightly lifted so that the tips touch one another.

   Dhyana mudra has no contraindications, and can therefore be practiced by anyone at any time. For maximum benefits, this mudra should be practiced daily during meditation for at least 30 minutes.

     Dhyana mudra is sometimes also called yoga mudra or samadhi mudra. This mudra represents the gesture of total balance.

  According to yoga philosophy ,the right hand symbolizes wisdom and awareness and the left one symbolizes the illusion of existence. Dhyana mudra helps to progress from dharana towards deeper states of meditation in yoga practice.

·        Apana Mudra

Apana mudra is a basic hasta mudra or yoga hand gesture that promotes the downward movement of energy in the body. It is related to Apana Vayu, one of the five prana vayus according to yogic tradition. apana vayu is the energy governing the removal of waste in the physical body, apana mudra is good for detoxification of the body by eliminating toxins and waste. For women, it helps regulate the menstrual cycle.

Apana mudra is also known asthe “Mudra for Purification” it can strengthen the immune system of the body. Doing apana mudra with pranayama and meditation helps in calming the mind and making you feel more grounded and self restrained.

According to yoga principles & philosophy this mudra balances root chakra energy and thus helps in activating the kundalini shakti that resides in this chakra. 

How to do apana mudra ?

The hand position of Apana mudra is very simple. You keep both hands straight, micro bend your middle and ring finger and join (these) fingertips with the thumb tip. Rest two fingers, index and pinky fingers are kept straight or lightly stretched. Make this gesture with both hands.

·       Surya  Mudra

     It is a mudra to enhance the fire element[ as per yoga &Ayurveda philosophy five elements are there and agni or fire one among them ] within body that rejuvenates and re-energizes our mind and body. Surya mudra is extremely beneficial for people who want reducing weight through practice of yoga.

Surya mudra is a simple hand gesture of yoga which increases the fire element in the body as well as decreases the earth element. It’s energy booster mudra as it strengthens the Sun energy present in the body.

Surya mudra is also known as Agni mudra. It stimulates the digestive system. It also promotes better mental health. Practicing prana mudra after surya mudra will enhance its effects.

How to do surya mudra ?

Sit comfortably in lotus pose (padmasana) or easy pose (sukhasana).Ensure that your spine is erect and your head aligned with the spine.

Close your eyes and place your hands on your knees with palms up.

Fold your ring finger so that the fingertip almost touches the base of the thumb. Place your thumb on the folded ring finger. Keep the rest of the fingers comfortably straight.

Keep moderate pressure on the ring finger to increase the fire element. No excess pressure should be applied. Hold the mudra for a minimum of 10 minutes.

Unfold your fingers gently and slowly after the completion of the yoga mudra.

Sit there for a couple of minutes, with eyes closed, and slowly get aware of your surroundings.

Surya mudra helps to revive and rejuvenate the zeal &zest of your mind. 

·       Akash Mudra

Akash mudra is a symbolistic yogic gesture of fingers performed while meditation.  It is also known as the “Shuni mudra”, which means the gesture of patience. Akash represents the space or ether element, which surrounds all of us.
 An increase in the space elements in the body makes the person broad-minded and promotes openness. However, it brings about transformation, removing the negative thoughts, anger, selfishness & build up positive thoughts, love or compassion, and selfless behavior.

How to do akash mudra?

 Sit in any comfortable posture (Vajrasana, Sukhasana, Padmasana, etc.). keep your neck and back in a straight line.  Firstly, place your back of the palms on both knees. Gradually, fold the middle finger and touch it firmly against the thumb.

Now, by maintaining the contact of the middle & thumb finger, extend the rest of your fingers as much as possible.

Specifically, there is no particular time to perform Akash mudra. However, You can practice 30 to 45 minutes  every day. 

·       Prithvi Mudra

     According to Ayurveda and Traditional Chinese Medicine, the physical body is made up of five elements; Earth, Air, Fire, Water and Space. Imbalance in any one of these five elements is thought to be the root cause of illness and disease, therefore, treatments tend to focus on bringing each element back into balance. When the earth element is in balance, we are both mentally and physically strong, confident and stable. Earth is a major part of the physical body, and so this element plays a vital role in health and wellbeing.

   Prithvi mudra is primarily used to increase the Earth element within an individual as a means of healing. However, since the ring finger symbolizes earth and the thumb symbolizes fire, this gesture can also be used to bring balance between these two elements.

     It is considered to be a powerful mudra, capable of healing many ailments, such as chronic fatigue, osteoporosis, weight loss, convalescence or paralysis, burning sensations throughout the body, ulcers, and nail, hair or skin issues.

     Prithvi mudra is not recommended for pregnant women as they are more sensitive to any changes within the five elements. Those with excess kapha dosha should also avoid prithvi mudra.

How to do?

To practice prithvi mudra, the tips of the ring fingers should be pressed to the tips of the thumbs on each hand, whilst extending the other fingers straight. This mudra can be practiced in any comfortable and stable seated meditation posture, such as padmasana (Lotus Pose) or sukhasana (Easy Pose), ideally for at least 30 to 45 minutes a day.

·       Varun Mudra

Varun mudra is a hand mudra that promotes the water content in the body. It’s formed by joining the little fingertip to the thumb tip while keeping the rest three fingers straight. 

Varun mudra is also called ‘Jal Vardhak Mudra’ in Sanskrit, which  means “water enhancer mudra”. It is believed by yogis that varun mudra is very beneficial for increasing the body’s water content.

How to do varun mudra?

To make varun mudra, first straighten your fingers then bend your little finger in such a way that the tip of the thumb touches the tip of the little finger. Keep the rest three fingers straight. Make this gesture with both hands.

·       Prana Mudra

This mudra is referred to as the ‘life force seal’. Prana mudra particularly help to activate dormant energy within the subtle body, whilst balancing the elements of earth, water and fire within the physical body.

 It is a hasta mudra helps to strengthen the immune system, reduce fatigue & improve blood circulation. It aids in curing of diabetes, insomnia, backache, blood pressure, increase self-confidence, enhance mental health. Prana Yoga Mudra is considered as the mother of all cures.

How to do prana mudra?

 Prana mudra may be practiced in any stable seated posture, such as sukhasana (easy pose) or padmasana (lotus pose). It is performed by bringing the tips of the little finger, ring finger and thumb together. The index finger and middle finger remain extended, with the palm facing up.

·       Matangi Mudra

This yoga mudra represents Goddess Matangi of Hindu traditions & rituals in its posture  this yoga mudra helps to increase inner energy flow and strengthens the digestive system of the body.It is one of the best yoga mudra for people suffering from indigestion and restless minds.

How to do Matangi mudra?

It is practiced by joining your palms and raising them both at stomach height. All the fingers must be crossing each other except the two ring fingers of the palms. These two fingers have to be vertically joined with each other and must be kept straight. Focus on your breathing and meditate while your palms are in the same position.

Matangi Mudra can be practiced three times a day within a time interval of 4-5 minutes. 

References

1.    https://www.artofliving.org/in-en/yoga/health-and-wellness/mudras-yoga-at-fingertips
2.   https://www.yogajournal.com/practice/energetics/mudra/#:~:text=Mudra%20means%20%E2%80%9Cseal%2C%E2%80%9D%20%E2%80%9C,Pranayama
3.    https://www.yogapedia.com/definition/8488/prana-mudra
4.    https://www.fitsri.com/yoga-mudras/varun-mudra#:~:text=What%20is%20Varun%20mudra%3F,means%20%E2%80%9Cwater%20enhancer%20mudra
5.    https://www.yogapedia.com/definition/6853/prithvi-mudra
6.    https://www.fitsri.com/?s=surya+mudra
7.    https://www.fitsri.com/yoga-mudras/apana-mudra
8.    https://www.fitsri.com/yoga-mudras/brahma-mudra
9.    https://www.yogapedia.com/definition/6871/dhyana-mudra