Mudras are powerful and simple tools that you can use anywhere and anytime to change your emotional state and improve the flow of energy in your life. Simply learn the mudras, one at a time and then practice them and watch things change.
They can restore physical and mental health and help you to find your way on your spiritual journey. Just by taking pause, breathing in, breathing out and taking the mudra. They send messages through the nervous system and direct the energies of your body. When you take pause and focus, the mudra will help to connect you to your higher self, your innermost being. Used regularly, they will help you to cultivate a sense of peace and calm, this is known as sattva.
It’s best to sit comfortably with a tall spine. You can support your back against a wall if you would like to. Be comfortable and then take the mudra. You may want to set an intention and or a timer. Some people like to count the number of breaths, or even chant a mantra at the same time. Mudras can also be done while walking or in any other situation where you need a bit of help. Practice them with mindful breathing for best results.
1. Jnana Mudra
Jnana means knowledge and this mudra is used to stimulate knowledge within. It stimulates the pituitary, enhances mental function and concentration and helps to let go of anger and sadness.
Simply join the tips of the thumb and index fingers and extend the other three fingers.
2. Prithvi Mudra
Prithvi means earth and the ring finger is associated with the earth element. It helps to build strength and health and promotes glowing skin. Join the tips of the ring finger and thumb and extend the other fingers.
3. Vayu Mudra
Vayu means air and this mudra helps to calm down the vata dosha. This is the dosha that is associated with anxiety and so this mudra helps you to calm down! It will help you to find balance and gather your scattered thoughts. If your stomach is feeling unsettled and you are searching for the next diet regime or wonder pill to try and fix it, take pause, take some slow and mindful breaths and take the vayu mudra. It might just do the trick. It can also help with neck pain and anxiety felt in the chest.
Curl the index finger in towards the palm and press it down with the thumb. Keep the other 3 fingers extended.
4. Shunya Mudra
Shunya means emptiness but also refers to the sky or heaven. Ancient texts suggest that this mudra provides access to the realm of heaven through harnessing the fire energy of the thumb and the space energy of the middle finger.
Practice this mudra by touching the tip of the middle finger at the base of the thumb, and the thumb presses gently on the middle finger just below the knuckle. Extend the other three fingers upwards. It’s said to help with ear troubles and motion sickness and numbness anywhere in the body. It’s also good for calming down vata and the nervous system.
5. Surya Mudra
Surya means sun, as you might know from doing sun salutations (surya namaskar) and involves the thumb (fire) and ring finger (earth). It is said to aid the thyroid gland, help with weight loss and anxiety by creating heat in the body. Some people call it the weight loss mudra.
Bend the ring finger and then press it down with the thumb. Extend the other fingers.
6. Prana Mudra
The prana mudra is often called the mudra of life since prana is the energy of our life force. This mudra helps to give you a boost of energy and remove tiredness. Some say that it reduces hunger and also helps you to sleep well.
Touch the tips of the thumb and the ring finger and the little finger together and extend the other two fingers. Breath in and out slowly and take pause.
7. Apana Mudra
Apana mudra is the mudra of elimination and the downward release of things from the body like elimination, menstruation and babies! It can also help to eliminate negative thinking.
Touch the tips of the middle two fingers with the thumb and extend the pinky and index fingers.
8. Vyana Vayu Mudra
This is also known as the heart mudra. It is said to improve circulation, strengthen and steady the heart and help with gastric disturbances.
Bend the index and middle fingers to touch the tip of your thumb and curl the index finger to touch the bas. The little and ring fingers can be extended.
9. Varuna Mudra
This is known as the water mudra and it is said to help balance the fluids in the body and support good hydration. Use it along with the tips on drinking water the Ayurvedic way.
Touch the tip of the pinky (water) finger to the tip of the thumb and extend the other 3 fingers. Don’t worry if you have problems extending all the other fingers, this is common and will get better with practice.
10. Linga Mudra
This mudra generates a lot of heat! It helps to deal with excess phlegm and strengthens the lungs. It can cause sweating with long practice, so don’t overdo it!
Interlock the fingers of your hands. Keep the left thumb pointing up and circle it with the index finger and thumb of the right hand.
Experiment with the mudras by adding them into your Yoga practice. Give them some time to observe how they make you feel. Maybe practice one every day for a week and just see what difference it makes. Imagine balancing all the five elements- ether, air, fire, earth and water in your body and imagine improving your health. Mudras can change your attitude, mood and outlook on life and help to bring you into the present moment.
Have fun!