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Yoga Mudra Types and Benefits

Mudra is Sanskrit for seal, mark, or gesture. Typically, mudras are used during
meditation or pranayama as a way to direct energy flow in the body. According to
yoga, different areas of the hand stimulate specific areas of the brain. By applying
light pressure to these areas of the hand, you will activate the corresponding
region of the brain.
In addition to the reflexology aspect of hand mudras, these positions symbolize
various feelings, emotions, and states of being. Hand positions play a part in many
societies and religions. The Christian church uses many hand movements during
mass all of which symbolize various important ideas. Even in modern Western
culture we have hand movements that are associated with a meaning: clapping,
flipping the bird, or holding the hands up and palms open to signify surrender.
The mudras described below are an ancient part of the Buddhist and Hindu
traditions. Although they were developed thousands of years ago their meaning is
still understood and relevant today.
Practicing the different types of mudras for health is considered good as it provides
physical, mental, as well as spiritual benefits. Mudras, also known as hand yoga,
typically involves placing the hands and fingers in certain positions as described in
the Vedas.

Types of mudras:
1. Gyan Mudra
The word Gyan means wisdom in Sanskrit. Thus,
practicing the Gyan Mudra is believed to help
instill wisdom and spiritual enlightenment. This is
why the Gyan Mudra is widely used in many yogic
meditation poses such as Pranayama. The Gyan
Mudra is also known as the Chin Mudra.

Steps:

The Gyan Mudra should ideally be performed along with meditation asanas. Here
are the steps of Gyan Mudra:
1. Sit down in a meditative pose such as the Sukha Asana (Easy Pose), Vajra
Asana (Diamond Pose), or Padma Asana (Lotus Pose). You may even perform
the Gyan Mura while standing in the Tada Asana (Mountain Pose) or sitting
comfortably on a chair.
2. Ensure that your back is held straight and your chest and head held up high.
3. Rest your hands on your knees with your palms facing upwards.
4. Touch the tip of the index finger to the tip of the thumb. The rest of the finger
should be held straight and parallel to each other. This Mudra is performed
with both hands.
5. Close your eyes and focus on your breath.
6. To further enhance the effectiveness of the Gyan Mudra, you may chant the
word Om (Aum) in conjunction with every exhale.
Benefits:
One of the main benefits of the Gyan Mudra is its ability to relax the body and focus
the mind to the task of meditation. It also helps to relieve stress and transcend
worldly problems.

2. Prana Mudra
The concept of Prana or life force is one that is
intrinsic to Eastern cultures. It is known by many
other names such as Chi or Qui. Mudras are
specific hand gestures that help to regulate the
passage of Prana through the body. The Prana
Mudra is one of the most important mudras
because it helps to activate the dormant energy in
the body.
Steps:
Here are the steps that you should follow to perform the Prana Mudra:
1. The Prana Mudra should ideally be performed while sitting down in meditative
posture such as the Padma Asana (Lotus Pose) or while standing up straight in
the Tada Asana or Mountain Pose. However, it can be performed any time that
you need a quick pick-me-up.
2. Keep your eyes closed and focus on your breath.
3. Bring your hands up to your sides.
4. Touch the tips of your ring finger and little finger to your thumb. The index and
middle finger should be pointed straight.
5. Feel the life force as it rushes through your body.
6. The Prana Mudra should be practiced for 15 to 30 minutes.
Benefits:
One of the primary benefits of the Prana Mudra is its ability to make you feel
energized when you are fatigued or depressed. It also helps to strengthen the
immune system and is good for the eyes.

3. Vayu Mudra
Vayu means air and the Vayu Mudra helps to
regulate the element of air inside the body. Yoga
mudras are specific hand gestures that help to
channel the flow and balance off the different
elements inside the body.

Steps:
Here are the steps of Vayu Mudra:
1. Press the tip of each index finger onto the mound of your thumb.
2. Fold your thumb so that it presses down lightly on the bent index finger.
3. The other fingers should be held straight.
4. Perform this Mudra for as long as the problem that you are trying to alleviate
persists. It can also be practiced for 15 minutes every day to prevent problems
relating to the imbalance of the air element inside the body from cropping up.
Benefits:

The Vayu Mudra helps to balance the air inside the body.

Thus, the benefits of the Vayu Mudra extend to problems such as flatulence and
joint pain related to rheumatism, sciatica, arthritis, or gout.

This Mudra is also said to help with the uncontrollable tremors experienced by
those suffering from Parkinsons disease.

If you feel uneasy after a meal, you should practice the Vayu Mudra while seated in
the Vajra Asana (Diamond Pose).

It can also be used for pain management for the victims of polio.

4. Prithvi Mudra
Yoga Mudras are a set of hand gestures that help
to focus and balance the five elements that exist
within the human body. The Prithvi Mudra is so
called because it helps to equalize the element of
Prithvi or earth within the body. This Mudra is
also said to activate the Root Chakra.
Here are the steps of Prithvi Mudra:
1. The Prithvi Mudra can be performed while sitting down in the Padma Asana
(Lotus Pose) or Sukha Asana (Easy Pose) or while standing up straight in the
Tada Asana (Mountain Pose).
2. Touch the tip off the ring finger of each hand to the tip of the thumb. The rest
of the fingers should be pointing straight.
3. Hold this position for some time.
Benefits:

The benefits of Prithvi Mudra are many and the pose can be practiced by almost
everybody.

It helps to balance the different elements inside of the body.

The Prithvi Mudra also helps to strengthen the body and alleviates fatigue.

It also helps to open the mind and frees it from irrational prejudices and beliefs.

Practicing this Mudra also helps to foster self-confidence and belief in the self.

One of the prime benefits of the Prithvi Mudra is that it helps those who are seeking
spirituality.

5. Apaan Mudra
The Apaan Mudra is also known as the
purification mudra. It helps to increase the
balance of the elements of space and earth within
the body.

Steps:
The Apaan Mudra is a relatively simple mudra. You can easily perform it by
following these steps of Apaan Mudra:
1. Stand or sit up straight.
2. Bring your hands in front of you and bend the middle and ring finger and
thumb so that their tips touch each other.
3. Your index and little finger should be pointing straight.
4. The Apaan Mudra is usually performed with both hands. The Mudra should be
held for at least 30 minutes. You can also divide it into three session of 10 to 15
minutes each.
Benefits:

One of the most important benefits of the Apaan Mudra is its ability to purify the
body.

This mudra helps the body get rid of unwanted toxins and is also helpful in dealing
with constipation, flatulence, anuria, and absence of sweat.

It is also said to be useful during childbirth in case there is a delay in child birth.

6. Surya Mudra
Surya is the Sanskrit word for the Sun and the
Surya Mudra is so called because it increases the
element of fire in the body.

Steps:
1. Stand or sit up straight.
2. Hold your hands out in front of you.
3. Bend the ring finger of each hand so that its tip touches the mound of your
thumb.
4. Press down on your ring finger with your thumb.
5. Ensure that the other fingers are spread out straight.
6. The Surya Mudra can be practiced for 45 minutes at a stretch or this can be
divided into three sessions of 15 minutes each.
Benefits:

There are a number of benefits of per forming the Surya Mudra.

This Mudra helps to heat the body and raises the metabolism.

Thus, it is an excellent posture for those who want to lose weight.

It can also be used to treat common colds.

7. Shunya Mudra
The word Shunya means zero or sky in Sanskrit.
This Shunya Mudra or Sky Mudra is supposed to
work on the basic element of ether that permeates
all space.

Steps:
1. Bend the middle finger so that its tip rests on the mound of your thumb.
2. Bend your thumb until it presses lightly on the middle finger. All other fingers
should point straight up to the sky.
3. This Mudra can be performed for 45 minutes every day or can be performed in
three sessions of 15 minutes each.
4. The Shunya Mudra is usually performed with both hands.
Benefits:

There are a number of benefits of performing the Shunya Mudra.

This is an excellent Mudra for dealing with all hearing related problems.

It can be used to treat earaches, ringing noises in the ears, and partial or complete
deafness.

It can also help you overcome travel sickness or vertigo.

8. Linga Mudra
Linga is the Sanskrit term for phallus. The Linga
Mudra is so called because it increases body heat
by focusing on the element of fire inside the body.

Steps:
1. The Linga Mudra can be performed while standing up or seated.
2. Bring both hands in front of your body and clasp them so that the fingers are
intertwined.
3. Ensure that the left thumb is pointing vertically upwards and encircle it with
the thumb and index finger of the right hand.
4. Hold this posture for 15 minutes while inhaling and exhaling normally.
Benefits:

The Linga Mudra generates immense heat within the body and is very useful for
combating colds.

It also helps to boost the immune system and makes the body more resistant to
colds and similar infections.

The benefits of the Linga Mudra also extend to the respiratory system and it can
help to loosen accumulated phlegm from the throat.

This Mudra also helps with weight loss.

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