Yoga Mudras Explained
It is important for every person to take active steps to manage one’s health so that one can keep diseases away. One way of doing so is by practicing mudras. When it comes to yoga, a mudra is much more than a gesture or posture. A mudra guides the flow of prana—the bio-energy—through your body. When we hold our body in a certain way, all our systems — nervous system, endocrine system, and others – get balanced perfectly. This happens gently. With regular practice, mudras can strengthen your immunity and even reduce fatigue and chronic conditions.
What are Yoga Mudras?
The Sanskrit word Mudra means "gesture", "seal", or "symbol". In yoga, a mudra is a symbol or gesture—most commonly done using the hands and fingers—that helps redirect energy within the body. Some mudras also involve the eyes, tongue, or whole body.
In yogic tradition, it is believed that our fingers represent the five elements:
When fingers are placed in specific patterns, they balance these elements, impacting the body’s physical, emotional, and spiritual layers.
Why Are Mudras Important in Yoga?
Yoga Mudras are subtle but potent tools for:
Ancient yogis used mudras as tools for internal transformation—today, they can be easily integrated into modern lifestyles for wellness and clarity.
How Do Mudras Work?
Every part of the hand is connected to the brain and nervous system. When a mudra is formed, neurological and energetic responses are triggered. This influences the flow of prana through the nadis (energy channels), creating specific physiological and psychological effects.
Types of Yoga Mudras
Yoga Mudras can be broadly categorized into five types:
Five Powerful Hand Mudras
Prithvi, the earth element, is all about stability and being grounded. This mudra improves your sense of smell and is good for your nails, skin, hair and bones. It also reduces any feelings of insecurity that you may have and make you feel more confident.
Sit in a comfortable cross-legged position or padmasana.
Place your hands on your thighs, palms facing up.
Take a moment to close your eyes and take a few deep breaths.
Now, touch the tip of your ring finger to the tip of your thumb, and keep your other fingers straight.
Surya, the fire element, brings energy and transformation. So Surya Mudra increases heat in your body. This improves your metabolism, and promotes weight loss. It is also good for your eyes.
Get comfortable in a sitting position.
Let your hands rest on your thighs, palms facing up.
Close your eyes, take a nice deep breath.
Bend your ring finger to touch the base of your thumb. Apply a little pressure on the ring finger with your thumb.
Keep your other fingers extended.
Vayu, the air element, helps with issues like bloating and gas. Vayu mudra will remove excess “wind” or flatulence from your body. Ayurveda says that there are 51 types of wind in the body that produce numerous disorders, including gout and trembling in the hands. Vayu mudra calms your nervous system and relieves pain.
Sit comfortably with your back straight.
Place your hands on your thighs with your palms facing up.
Close your eyes and take a few deep breaths.
Now, gently bend your index finger to touch the base of your thumb, while keeping the other fingers straight.
Varun, the water element, is all about emotional balance and hydration. If you practice this mudra, it will relieve skin disorders and other disorders of the bladder or kidneys. It is also good for indigestion and constipation. Varuna mudra is also good for dry eyes which is an issue faced by many people who do desk jobs.
Once again, sit comfortably.
Place your hands on your thighs or knees, palms facing up.
Close your eyes and breathe naturally.
Touch the tip of your little finger to the tip of your thumb, and keep the other fingers straight.
This is a mudra of purification. It balances the earth, water, and air elements in the body. It takes away toxins from your body and stimulates your digestion.
To do this mudra sit in a cross-legged position.
Place your hands on your thighs or knees, palms facing up.
Close your eyes and take a moment to breathe and center yourself.
Touch the tips of your middle and ring fingers to your thumbs, and keep the other fingers straight.
These hand mudras work their magic when you practice them regularly and mindfully. Try to do each mudra for about 5 minutes every day either on an empty stomach or 2 hours after eating. Along with this practice, you must also follow a healthy, active lifestyle, and you'll surely have better health of mind and body.
Three Powerful Mudras Practiced at The Yoga Institute
Let us see three powerful mudras that we practice at The Yoga Institute.
It is called a symbol of yoga. Because it makes us realise that our human form is a part of the Divine. We begin to understand that although our human nature is weak, it also has tremendous potential.
Starting position:
1. Sit in Padmasana/ Sukhasana and hold the hands behind, the right hand grasping the left
wrist.
2. Focus at one point straight ahead, breath normal.
Sequence of steps:
1. Exhaling, bend forward arching the spine to touch the forehead (eventually the crown of your
head) to the ground.
2. Maintain this position, suspending the breath for double the exhalation period.
3. Inhaling (equal to exhalation period), gently raise the head and straighten the back to return
to the starting position.
4. Exhaling, twist the body (waist above) to the right and bend
forward to touch the right knee with the forehead.
5. Maintain this position, suspending the breath for double the
exhalation period.
6. Returning to starting position: Inhaling (equal to exhalation
period), gently raise the head, untwist and straighten the back.
7. Repeat the above steps (4 to 6), without pause, to the left, to
complete 1 round.
This forward-bending mudra stimulates all the organs in your abdominal area. Since it stretches your entire back, this mudra gives good relief in back pain. At the institute, we have found that Yogamudra also calms the nervous system so it is very useful for managing psychosomatic illnesses.
Although this technique looks like an asana, in Hatha Yoga literature, this technique is called a mudra because it brings about inner harmony and union of the opposites. Which opposites are they talking about? An example is of the two blood streams - arterial and venous - in our body.
Starting position:
1. Lie supine on the mat, feet together and hands resting beside the body.
2. Keep the mind calm, body relaxed and take in a full breath.
Sequence of steps:
1. Exhaling, slowly raise the legs high up, perpendicular to the ground.
2. Raise the lower portion of the trunk by—pressing the hands under the hips and using the elbows as a fulcrum, keeping them inside (closer to the body).
3. Keep the trunk in a slanting position, the legs upright, toes relaxed and in line with the forehead. The back and the neck are well-rested on the ground.
4. When this position is firmly secured, by careful adjustment, make an attempt to shift the hands slowly towards the waist, with the fingers extended to the back of the hip-bones and the thumbs pressed lightly on both sides towards the navel. (final position).
5. Complete all the above steps, while exhaling.
6. Maintain this pose, as per individual comfort, but not longer than two minutes, breathing normally – slow and rhythmic.
7. Return to starting position: Slowly bend the knees, bring it closer to the head and then gently lower the hips towards the mat, supported by the hands, while inhaling and go back to the
starting position.
a. Let the back and legs slide down from the hands to cushion the descent.
8. Take a few deep breaths and then rest a while, breathe normally.
This mudra reverses the pressure of gravity. So blood flows back to your heart and brain. Your lymphatic drainage improves, and your thyroid glands are stimulated. In this way, Viparitakarani can balance your hormonal health, reduce anxiety, and improve digestion.
This is a unique technique practiced at The Yoga Institute. It makes you feel as if you are in your mother’s womb. The Sanskrit word for womb is ‘yoni’ so that’s why this mudra is called Yonimudra.
Let us see how to hold the Yonimudra.
Starting position:
1. Sit in Padmasana or any other meditative posture.
6. If not possible to sit on the floor, sit on a firm chair with an erect backrest.
2. Keep the body above the waist straight and the spine erect. Eyes closed.
Sequence of steps:
1. Place your thumbs on the ears and the index fingers resting gently on the eyelashes.
2. Place the middle fingers on the respective nostrils.
3. The ring fingers are placed above the lips and the little fingers below them.
7. Ensure that your elbows are at shoulder level, parallel to the ground.
4. Passively observe the breath.
8. Mind may wander to other thoughts but gently bring it back to breath.
5. If the arms ache, end the practice and bring the hands gently down to rest on the lap.
6. Make a cup of the palms and place on the eyes. Blink gently in the cup of the palms and then open the eyes.
Maintain the mental state for as long as possible.
Once you practice, you yourself will start realising the benefits of Yonimudra. And you may want to do this mudra every day. It gives you a peaceful break from the noise of all the sensory inputs that you get constantly. If you are distracted, this mudra will make you attentive. Usually, your senses are directed towards the world outside. This mudra leads you to the universe within you. Just like a tortoise withdraws inside its shell.
This is so beautifully explained in the Bhagavad Gita shlok 2.58.
यदा संहरते चायं कूर्मोऽङ्गानीव सर्वश: |
इन्द्रियाणीन्द्रियार्थेभ्यस्तस्य प्रज्ञा प्रतिष्ठिता ||
When a person is able to withdraw his senses from the sense-objects,
just as a tortoise withdraws its limbs into its shell, his mind becomes steady.
So just as a tortoise withdraws its limbs inside its shell the moment it sees danger, you too can withdraw your senses, save your energy and calm your nerves.
All these 3 mudras – Viparitkarani, Yogamudra, and Yonimudra are powerful techniques, and with regular practice, they can keep you healthy in body and mind.
Scientific Perspective on Mudras
Research into mudras is still growing. However, studies have shown that hand gestures affect brain activity, especially in meditative states. Mudras combined with deep breathing can reduce stress, lower heart rate, and promote relaxation.
Mudras also appear in classical Indian dance, Ayurveda, and Tantra—suggesting their cross-disciplinary spiritual and healing value.
Overview
You don’t need years of yoga training to begin using mudras. Choose one or two that suit your current need. Practice daily, stay observant, and let the ancient wisdom of these gestures quietly transform your life. Healing does not begin in a hospital. It begins at home—with your breath, movement, and awareness.
Yoga Mudras Explained
It is important for every person to take active steps to manage one’s health so that one can keep diseases away. One way of doing so is by practicing mudras. When it comes to yoga, a mudra is much more than a gesture or posture. A mudra guides the flow of prana—the bio-energy—through your body. When we hold our body in a certain way, all our systems — nervous system, endocrine system, and others – get balanced perfectly. This happens gently. With regular practice, mudras can strengthen your immunity and even reduce fatigue and chronic conditions.
What are Yoga Mudras?
The Sanskrit word Mudra means "gesture", "seal", or "symbol". In yoga, a mudra is a symbol or gesture—most commonly done using the hands and fingers—that helps redirect energy within the body. Some mudras also involve the eyes, tongue, or whole body.
In yogic tradition, it is believed that our fingers represent the five elements:
When fingers are placed in specific patterns, they balance these elements, impacting the body’s physical, emotional, and spiritual layers.
Why Are Mudras Important in Yoga?
Yoga Mudras are subtle but potent tools for:
Ancient yogis used mudras as tools for internal transformation—today, they can be easily integrated into modern lifestyles for wellness and clarity.
How Do Mudras Work?
Every part of the hand is connected to the brain and nervous system. When a mudra is formed, neurological and energetic responses are triggered. This influences the flow of prana through the nadis (energy channels), creating specific physiological and psychological effects.
Types of Yoga Mudras
Yoga Mudras can be broadly categorized into five types:
Five Powerful Hand Mudras
Prithvi, the earth element, is all about stability and being grounded. This mudra improves your sense of smell and is good for your nails, skin, hair and bones. It also reduces any feelings of insecurity that you may have and make you feel more confident.
Sit in a comfortable cross-legged position or padmasana.
Place your hands on your thighs, palms facing up.
Take a moment to close your eyes and take a few deep breaths.
Now, touch the tip of your ring finger to the tip of your thumb, and keep your other fingers straight.
Surya, the fire element, brings energy and transformation. So Surya Mudra increases heat in your body. This improves your metabolism, and promotes weight loss. It is also good for your eyes.
Get comfortable in a sitting position.
Let your hands rest on your thighs, palms facing up.
Close your eyes, take a nice deep breath.
Bend your ring finger to touch the base of your thumb. Apply a little pressure on the ring finger with your thumb.
Keep your other fingers extended.
Vayu, the air element, helps with issues like bloating and gas. Vayu mudra will remove excess “wind” or flatulence from your body. Ayurveda says that there are 51 types of wind in the body that produce numerous disorders, including gout and trembling in the hands. Vayu mudra calms your nervous system and relieves pain.
Sit comfortably with your back straight.
Place your hands on your thighs with your palms facing up.
Close your eyes and take a few deep breaths.
Now, gently bend your index finger to touch the base of your thumb, while keeping the other fingers straight.
Varun, the water element, is all about emotional balance and hydration. If you practice this mudra, it will relieve skin disorders and other disorders of the bladder or kidneys. It is also good for indigestion and constipation. Varuna mudra is also good for dry eyes which is an issue faced by many people who do desk jobs.
Once again, sit comfortably.
Place your hands on your thighs or knees, palms facing up.
Close your eyes and breathe naturally.
Touch the tip of your little finger to the tip of your thumb, and keep the other fingers straight.
This is a mudra of purification. It balances the earth, water, and air elements in the body. It takes away toxins from your body and stimulates your digestion.
To do this mudra sit in a cross-legged position.
Place your hands on your thighs or knees, palms facing up.
Close your eyes and take a moment to breathe and center yourself.
Touch the tips of your middle and ring fingers to your thumbs, and keep the other fingers straight.
These hand mudras work their magic when you practice them regularly and mindfully. Try to do each mudra for about 5 minutes every day either on an empty stomach or 2 hours after eating. Along with this practice, you must also follow a healthy, active lifestyle, and you'll surely have better health of mind and body.
Three Powerful Mudras Practiced at The Yoga Institute
Let us see three powerful mudras that we practice at The Yoga Institute.
It is called a symbol of yoga. Because it makes us realise that our human form is a part of the Divine. We begin to understand that although our human nature is weak, it also has tremendous potential.
Starting position:
1. Sit in Padmasana/ Sukhasana and hold the hands behind, the right hand grasping the left
wrist.
2. Focus at one point straight ahead, breath normal.
Sequence of steps:
1. Exhaling, bend forward arching the spine to touch the forehead (eventually the crown of your
head) to the ground.
2. Maintain this position, suspending the breath for double the exhalation period.
3. Inhaling (equal to exhalation period), gently raise the head and straighten the back to return
to the starting position.
4. Exhaling, twist the body (waist above) to the right and bend
forward to touch the right knee with the forehead.
5. Maintain this position, suspending the breath for double the
exhalation period.
6. Returning to starting position: Inhaling (equal to exhalation
period), gently raise the head, untwist and straighten the back.
7. Repeat the above steps (4 to 6), without pause, to the left, to
complete 1 round.
This forward-bending mudra stimulates all the organs in your abdominal area. Since it stretches your entire back, this mudra gives good relief in back pain. At the institute, we have found that Yogamudra also calms the nervous system so it is very useful for managing psychosomatic illnesses.
Although this technique looks like an asana, in Hatha Yoga literature, this technique is called a mudra because it brings about inner harmony and union of the opposites. Which opposites are they talking about? An example is of the two blood streams - arterial and venous - in our body.
Starting position:
1. Lie supine on the mat, feet together and hands resting beside the body.
2. Keep the mind calm, body relaxed and take in a full breath.
Sequence of steps:
1. Exhaling, slowly raise the legs high up, perpendicular to the ground.
2. Raise the lower portion of the trunk by—pressing the hands under the hips and using the elbows as a fulcrum, keeping them inside (closer to the body).
3. Keep the trunk in a slanting position, the legs upright, toes relaxed and in line with the forehead. The back and the neck are well-rested on the ground.
4. When this position is firmly secured, by careful adjustment, make an attempt to shift the hands slowly towards the waist, with the fingers extended to the back of the hip-bones and the thumbs pressed lightly on both sides towards the navel. (final position).
5. Complete all the above steps, while exhaling.
6. Maintain this pose, as per individual comfort, but not longer than two minutes, breathing normally – slow and rhythmic.
7. Return to starting position: Slowly bend the knees, bring it closer to the head and then gently lower the hips towards the mat, supported by the hands, while inhaling and go back to the
starting position.
a. Let the back and legs slide down from the hands to cushion the descent.
8. Take a few deep breaths and then rest a while, breathe normally.
This mudra reverses the pressure of gravity. So blood flows back to your heart and brain. Your lymphatic drainage improves, and your thyroid glands are stimulated. In this way, Viparitakarani can balance your hormonal health, reduce anxiety, and improve digestion.
This is a unique technique practiced at The Yoga Institute. It makes you feel as if you are in your mother’s womb. The Sanskrit word for womb is ‘yoni’ so that’s why this mudra is called Yonimudra.
Let us see how to hold the Yonimudra.
Starting position:
1. Sit in Padmasana or any other meditative posture.
6. If not possible to sit on the floor, sit on a firm chair with an erect backrest.
2. Keep the body above the waist straight and the spine erect. Eyes closed.
Sequence of steps:
1. Place your thumbs on the ears and the index fingers resting gently on the eyelashes.
2. Place the middle fingers on the respective nostrils.
3. The ring fingers are placed above the lips and the little fingers below them.
7. Ensure that your elbows are at shoulder level, parallel to the ground.
4. Passively observe the breath.
8. Mind may wander to other thoughts but gently bring it back to breath.
5. If the arms ache, end the practice and bring the hands gently down to rest on the lap.
6. Make a cup of the palms and place on the eyes. Blink gently in the cup of the palms and then open the eyes.
Maintain the mental state for as long as possible.
Once you practice, you yourself will start realising the benefits of Yonimudra. And you may want to do this mudra every day. It gives you a peaceful break from the noise of all the sensory inputs that you get constantly. If you are distracted, this mudra will make you attentive. Usually, your senses are directed towards the world outside. This mudra leads you to the universe within you. Just like a tortoise withdraws inside its shell.
This is so beautifully explained in the Bhagavad Gita shlok 2.58.
यदा संहरते चायं कूर्मोऽङ्गानीव सर्वश: |
इन्द्रियाणीन्द्रियार्थेभ्यस्तस्य प्रज्ञा प्रतिष्ठिता ||
When a person is able to withdraw his senses from the sense-objects,
just as a tortoise withdraws its limbs into its shell, his mind becomes steady.
So just as a tortoise withdraws its limbs inside its shell the moment it sees danger, you too can withdraw your senses, save your energy and calm your nerves.
All these 3 mudras – Viparitkarani, Yogamudra, and Yonimudra are powerful techniques, and with regular practice, they can keep you healthy in body and mind.
Scientific Perspective on Mudras
Research into mudras is still growing. However, studies have shown that hand gestures affect brain activity, especially in meditative states. Mudras combined with deep breathing can reduce stress, lower heart rate, and promote relaxation.
Mudras also appear in classical Indian dance, Ayurveda, and Tantra—suggesting their cross-disciplinary spiritual and healing value.
Overview
You don’t need years of yoga training to begin using mudras. Choose one or two that suit your current need. Practice daily, stay observant, and let the ancient wisdom of these gestures quietly transform your life. Healing does not begin in a hospital. It begins at home—with your breath, movement, and awareness.