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Mudras, or hand gestures, are symbolic “seals” or “locks” used in yoga. When yogis meditate with their hands resting on their knees and their thumb and forefinger touching, they are practising a mudra.
This practice is believed to help direct energy into areas of the body that regular yoga poses may not reach, enhancing the overall benefits of meditation and yoga.
Here are 10 fascinating mudras and their benefits!
1. Gyan Mudra
Gyan Mudra, also known as Chin Mudra, is one of the most commonly practised mudras in yoga and meditation. If you follow online yoga sessions or have a regular meditation routine, you’ve likely practised this mudra many times. In this mudra, the tips of the thumb and index finger touch to form a circle, while the remaining three fingers remain straight.
This hand position is believed to promote unity within yourself and the universe. It is also said to enhance knowledge, focus, and creativity. Gyan Mudra helps open the flow of energy throughout the body.
Here’s how to practice Gyan Mudra:
- Touch the tip of your thumb to the tip of your index finger on both hands.
- Keep the other fingers straight and relaxed.
2. Shunya Mudra
Shunya Mudra, also referred to as Shuni Mudra, is similar to Gyan Mudra, but in this one, the tip of the middle finger touches the thumb instead of the index finger. This mudra is believed to enhance patience, stability, and discipline and is also said to aid with ear-related issues. To bring more of these qualities into your life, practice Shunya Mudra while sitting in a quiet space.
Here’s how to practice Shunya Mudra:
- Place the tip of your middle finger at the base of your palm.
- Gently press your thumb against the middle finger, just below the knuckle.
- Let your other fingers stay relaxed and straight.
3. Surya Ravi Mudra
Surya Ravi Mudra is similar to the previous two mudras, but here, you bring the ring finger to touch the thumb. This mudra is believed to bring energy, wellness, and positive change to the practitioner. The terms “Surya” and “Ravi” both mean “sun” in Sanskrit, which is why it is also known as the “seal of the sun”. You can practice this mudra when you seek to feel balanced and complete.
To practice Surya Ravi mudra:
- Touch the tip of your thumb to the tip of your ring finger.
- Keep the other three fingers straight and relaxed.
4. Lotus Mudra
Lotus Mudra symbolizes compassion and loving-kindness. It represents positive transformation, aiding you in rising above challenges and revealing your true self—your higher nature or Atman.
Here’s how to practice Lotus Mudra:
- Bring your hands together at the centre of your chest.
- Join your pinky fingers and thumbs together.
- Stretch the other six fingers upward toward the sky.
- Visualize your hands forming a sacred lotus flower in front of your heart.
5. Anjali Mudra
Anjali Mudra, also known as Gyan Mudra, is commonly referred to as the “Namaste” or prayer pose. This gesture is used when greeting others with a “Namaste.” To practice it, bring your hands together in a prayer position at the centre of your chest.
Anjali Mudra is a powerful gesture that symbolizes gratitude and recognizes the divine light within ourselves and others. When we bow with hands in Anjali Mudra, it’s like saying, “The light in me acknowledges the light in you.” In India, this mudra is commonly used in daily greetings, much like the frequent practice of Gyan Mudra.
Here’s how to practice Anjali Mudra:
- Place your palms together at the centre of your chest, with your fingers pointing upward.
6. Karana Mudra
Karana Mudra is used to dissolve negative thoughts and remove obstacles from your path. It also stimulates the Fire and Ether elements within the body. Known as the “gesture for warding off evil,” Karana Mudra helps dispel negativity and reduce anxiety.
Here’s how to practice Karana Mudra:
- Lift your left hand to chest level, with the palm facing outward.
- Bend your ring and middle fingers toward the palm, and gently touch the tip of your thumb to both.
- Keep the other two fingers straight and relaxed.
7. Ganesha Mudra
Ganesha Mudra is linked to the elephant deity Ganesh, who is believed to remove obstacles. This mudra is said to boost self-confidence and provide the strength needed to overcome personal challenges.
It also helps release tension in the heart and is believed to ease the pain of heartache. If you’re feeling emotionally heavy or if the energy around your heart feels blocked, practising Ganesha Mudra can help clear it.
Here’s how to practice Ganesha Mudra:
- Place your palms together at the centre of your chest.
- Turn your palms so your fingers point towards the opposite elbow, with your right palm facing inward and your left palm facing outward.
- Place your thumbs gently against the little finger of the opposite hand.
- Place your thumbs softly on the little finger of the other hand.
8. Dhyana Mudra
Dhyana Mudra is believed to bring peace, making it perfect for meditation or quiet reflection. This gesture symbolizes balance: the right hand, representing enlightenment and higher consciousness, rests on top of the left hand, which symbolizes illusion.
- To practice Dhyana mudra:
- Place your hands in your lap, with the back of your right hand resting on the palm of your left hand.
- Touch the tips of your thumbs together to form a circle.
9. Hakini Mudra
Hakini Mudra is believed to enhance communication and cooperation between both sides of the brain. Named after the goddess Hakini, the Sanskrit word “Hakini” means “power.” This mudra is thought to help practitioners gain control over their minds.
To practice Hakini mudra:
- Bring your palms close together, leaving a few inches of space between them.
- Bring the tips of each finger to touch the matching finger on the other palm.
- The hands can then be raised to touch the centre of the forehead.
10. Abhaya Mudra
Abhaya Mudra is a gesture of friendliness that brings a welcoming energy and promotes peace to others. It symbolizes safety and peace. The word “Abhaya” in Sanskrit means “fearlessness,” making this mudra a symbol to inspire deep courage.
To practice Abhaya mudra:
- Bring the right hand up to shoulder height with the palm facing outward.
- Keep the fingers relaxed and straight.
Good Mood Mudras
Try incorporating one of these 10 mudras into your practice, whether during meditation or throughout your day, to balance your energy and tap into the natural healing power of your body.
For optimal results, hold the mudra positions for at least five minutes, applying enough pressure to feel the energy flow without causing your fingertips to turn white.
(Along with mastering these mudras, here are 7 steps to further enhance your meditation practice.)
Conclusion
Incorporating mudras into your yoga practice can greatly improve your physical, mental, and spiritual well-being. By using these hand gestures, you can balance your energy, deepen your meditation, and connect with your body’s natural healing power. For the best results, remember to practice each mudra with awareness, patience, and consistency. Whether you’re new to mudras or have experience, these powerful gestures can elevate your practice, fostering inner peace and a deeper connection with yourself.
