Mudras For Pranayama
Mudras For Pranayama
Mudras For Pranayama
Mudra is a Sanskrit word that translates to attitude or symbolic gesture. There are many
mudras associated with yoga. Those mentioned here are meant to effect the subtle, energetic
body and are primarily used during pranayama practice. Their energetic effects also work on a
subtle level of the mind and attitude.
(Color illustration by Laramie Sasseville)
With this writing we are referring to mudra as hand gesture, yet any specific position of the body
can also be considered a mudra if the intention is to influence the mind /body connection on an
energetic level. Mudras are part of a system in meditation whereby energetic circuits within the
network of nadis are linked to enhance pranic flow (see kundalini shakti and pranayama).
Well be discussing a few key mudras here and how they influence and enhance pranic flow
during pranayama or meditation.
Vishnu Mudra (hand gesture of Lord Vishnu) This is one of the hand gestures used to alternate
the breath through the nostrils during Nadi Shodana (see pranayama). In this mudra the right
hand is used as it is associated with giving while the left is associated with receiving. However if
for whatever reason you need to use your left hand during practice that is fine. The thumb and
fingers rest lightly just above the nostrils so very little movement is needed to close each side
during practice.
Vishnu Mudra
Chin Mudra (psychic gesture of consciousness) This mudra is used in either seated meditation
or pranayama such as ujjayi. The hands rest on knees or thighs facing down. This Gesture has a
grounding effect on the mind.The middle finger, ring, and little finger represent the three classic
qualities of all of nature (the Three Gunas). The middle finger symbolizes sattva, (purity, wisdom
and true understanding) the ring finger rajas, (action, passion and movement) and the little finger
tamas, (inertia, lethargy and darkness). Classically the yogi is meant to transcend these states,
progressing from darkness into light and from ignorance to wisdom.
Chin Mudra
Jnana Mudra (psychic gesture of knowledge) In Jnana mudra the hands are placed on the knees
in seated meditation with the palms facing up. This mudra gives a feeling of spaciousness and
has a subtle uplifting effect on the body and mind. In both Chin and Jnana mudra the connection
made by the thumb and index figure is said to create a kind of circuit by connecting the terminus
of certain nadi thus re-circulating the bodys vital energy.
Jnana Mudra
Chinmaya Mudra (gesture of awareness) This mudra is said to influence the prana in the
thoracic area of the body.
Chinmaya mudra
Aadi Mudra (primal or first gesture ) This mudra is made by curling the fingers around the
thumb making a very light fist. It has a soothing influence on the mind and is said to positively
influence breathing. Aadi mudra can be very useful in savasana at the end of asana practice to
quiet the nervous system.
Aadi Mudra
Brahma Mudra (gesture of all-pervading consciousness) This mudra is done and the fingers
wrapped around the thumbs and the knuckles of both hands pressed together. The hands are then
lightly pressed against the pubic bone. Brahma mudra helps to stimulate a full breath in
pranayama practice.
Brahma Mudra
Bhairava and Bhairavi Mudra (fierceaspect of Shiva and Shakti) When the right hand is placed
on top it is the Shiva aspect, Bhairava. When the left is on top it is Bhairavi, the Shakti aspect;
consciousness and manifestation.
Bhairavi Mudra
Prana Vayu Mudras (vital air gestures, not pictured) In the science of Ayurveda the qualities of
the five elements or pancha bhutas of earth, water, fire, air and ether are connected to and
represented by prana vayus (see The Five Pranas and Chakras). These energies are symbolized
by the five fingers of the hand; the thumb represents fire, the index finger is air, the middle finger
is ether and the ring finger is earth while the little finger is water.
The following five mudras are thought to directly influence the five vital airs or prana vayus in
the physical body. With each mudra, the corresponding vayu is believed to be stimulated and
bring a unifying effect to the various pranas.
Prana Mudra- Tips of middle and ring finger touch the tip of the thumb.
Apana Mudra-Tips of the index and middle finger touch the tip of the thumb.
Samana Mudra- Tips of the ring and little finger touch the tip of the thumb.
Udana Mudra-Tips of the index, middle, ring and little finger touch the tip of the thumb.
Vyana Mudra-Tips of index, middle, ring and little finger touch the tip of the thumb. (same as
Udana)
Any of these mudras can be done during meditation with the mind fixed on the particular area of
the body were the corresponding vayu is meant to reside. Bringing our conscious awareness to
specific areas of the body helps direct the prana.
The last few years I've tended to practise the 10 hasta mudras + some more,
separately (after pranayama, before meditation , holding each and every one of
them for 5-8 ujjayi breaths).
When I want to work a specific mudra, I keep it for 10 min.
Also when I do pranayama I perform kechari mudra every time I do kumbhaka.
With asanas: in standing postures, every time I return to samastitihi I prefer to do
anjali mudra..it gives me a sense of gratitude and devotion.
In sitting postures (most of the forward bendings, marichyasanas, supta kurmasana,
setu bandhasana and urdhva padmasana) the chin mudra comes out
But sometimes, if I want to increase my energy or to deal with a specific problem I
choose another mudra more related to my task".
* Please Note: While doing Mudras the free fingers have to be kept straight.
The 10 Hand posture are explained individually below.
Method: Touch the tip of the thumb and the tip of the
index or 1st finger together.The other 3 fingers have to be kept straight as
shown in the picture.
Benefits:
A. It helps in meditation and concentration and reduces negativity of the
mind.
B. It improves memory and with regular practice students can improve
grades and intelligence.
C. It aids in alleviating headache, insomnia and hypertension and reduces
anger.
Note: For better results do Prana Mudra after this Mudra
2. Vayu Mudra or Mudra of Air
The tip of the middle finger is put at the base of the thumb and the thumb
comes over the finger with slight pressure of the thumb being exerted on the
finger as shown in the picture. The other 3 fingers are kept straight.
Benefits:
A. Regular practice of this Mudra helps in reducing ear pain and watering
from the ears.
B. If this Mudra is done for 1 hour daily it can benefit in hardness of hearing .
C.The bones become strong and is beneficial in heart disease .
D. It strengthens gums and is helpful in throat problems and thyroid disease.
Precautions: This hand posture should never be done while eating or walking.
4. Prithvi Mudra or the Mudra of Earth
In this Mudra the tips of the thumb and the ring finger
are touched together as in the picture. Rest of the fingers are kept straight.
Benefits:
A. Regular practice of this Mudra, is helpful in body weakness, thinness and
also obesity
B. It improves the functioning of the digestive system and reduces the
defiency of vitamins.
C. It gives energy and lustre to the body.
5. Prana Mudra or the Mudra of Life
Well be discussing a few key mudras here and how they influence and enhance pranic
flow during pranayama or meditation.
*Mudras should be held in a relaxed way without tension.
Vishnu Mudra (hand gesture of Lord Vishnu) This is one of the hand gestures used to
alternate the breath through the nostrils during Nadi Shodana (see pranayama). In this
mudra the right hand is used as it is associated with giving while the left is associated
with receiving. However if for whatever reason you need to use your left hand during
practice that is fine. The thumb and fingers rest lightly just above the nostrils so very
little movement is needed to close each side during practice.
Vishnu Mudra
Chin Mudra (psychic gesture of consciousness) This mudra is used in either seated
meditation or pranayama such as ujjayi. The hands rest on knees or thighs facing down.
This Gesture has a grounding effect on the mind.The middle finger, ring, and little finger
represent the three classic qualities of all of nature (the Three Gunas). The middle finger
symbolizes sattva, (purity, wisdom and true understanding) the ring finger rajas,
(action, passion and movement) and the little finger tamas, (inertia, lethargy and
darkness). Classically the yogi is meant to transcend these states, progressing from
darkness into light and from ignorance to wisdom.
Chin Mudra
Jnana Mudra (psychic gesture of knowledge) In Jnana mudra the hands are placed on
the knees in seated meditation with the palms facing up. This mudra gives a feeling of
spaciousness and has a subtle uplifting effect on the body and mind. In both Chin and
Jnana mudra the connection made by the thumb and index figure is said to create a
kind of circuit by connecting the terminus of certain nadi thus re-circulating the bodys
vital energy.
Jnana Mudra
Chinmaya Mudra (gesture of awareness) This mudra is said to influence the prana in
the thoracic area of the body.
Chinmaya mudra
Aadi Mudra (primal or first gesture ) This mudra is made by curling the fingers around
the thumb making a very light fist. It has a soothing influence on the mind and is said to
positively influence breathing. Aadi mudra can be very useful in savasana at the end of
asana practice to quiet the nervous system.
Aadi Mudra
Brahma Mudra (gesture of all-pervading consciousness) This mudra is done and the
fingers wrapped around the thumbs and the knuckles of both hands pressed together.
The hands are then lightly pressed against the pubic bone. Brahma mudra helps to
stimulate a full breath in pranayama practice.
Brahma Mudra
Bhairava and Bhairavi Mudra (fierceaspect of Shiva and Shakti) When the right hand
is placed on top it is the Shiva aspect, Bhairava. When the left is on top it is Bhairavi,
the Shakti aspect; consciousness and manifestation.
Bhairavi Mudra
Prana Vayu Mudras (vital air gestures, not pictured) In the science of Ayurveda the
qualities of the five elements or pancha bhutas of earth, water, fire, air and ether are
connected to and represented by prana vayus (see The Five Pranas and Chakras).
These energies are symbolized by the five fingers of the hand; the thumb represents
fire, the index finger is air, the middle finger is ether and the ring finger is earth while the
little finger is water.
The following five mudras are thought to directly influence the five vital airs or prana
vayus in the physical body. With each mudra, the corresponding vayu is believed to be
stimulated and bring a unifying effect to the various pranas.
Prana Mudra- Tips of middle and ring finger touch the tip of the thumb.
Apana Mudra-Tips of the index and middle finger touch the tip of the thumb.
Samana Mudra- Tips of the ring and little finger touch the tip of the thumb.
Udana Mudra-Tips of the index, middle, ring and little finger touch the tip of the thumb.
Vyana Mudra-Tips of index, middle, ring and little finger touch the tip of the thumb.
(same as Udana)
Any of these mudras can be done during meditation with the mind fixed on the particular
area of the body were the corresponding vayu is meant to reside. Bringing our
conscious awareness to specific areas of the body helps direct the prana.