Across Ayurveda and yoga, mudras (symbolic hand gestures) have been practised for thousands of years as a way to channel energy, restore balance, and support overall wellbeing. Though deceptively simple, these subtle movements carry profound benefits for mind, body, and spirit.
In this guide, we explore several key mudras, how to practise them, and their benefits, so you can incorporate them into your daily rituals.
What Are Mudras?
The Sanskrit word mudra means “seal” or “gesture.” In practice, mudras help direct the flow of prana (life force) within the body, often combined with meditation or pranayama (breathing exercises). Each mudra corresponds to specific elements, energies, and benefits, from grounding and strength to clarity and joy.
1. Gyan Mudra – The Mudra of Wisdom
How to practise:
Join the tip of the forefinger to the tip of the thumb. Hold gently for 15 minutes, with palms resting upward on your knees.
Benefits:
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Increases wisdom and insight
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Purifies and calms the mind
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Encourages joy and positivity
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Supports the release of addictive habits
Gyan Mudra is ideal for meditation, focus, and grounding.
2. Purna Gyan Mudra – The Gesture of Clarity
How to practise:
Sit cross-legged. Place both hands in Gyan Mudra posture. Keep the right hand near the chest and the left hand near the knee.
Benefits:
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Clears the aura
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Enhances clarity and understanding
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Soothes irritability
This mudra deepens the effects of Gyan Mudra, fostering mental and emotional balance.
3. Prithvi Mudra – The Gesture of Earth
How to practise:
Touch the tip of the ring finger to the tip of the thumb, keeping other fingers extended. Rest hands on the knees, palms facing upward.
Benefits:
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Normalises body equilibrium
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Increases physical strength
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Improves tolerance and stability
Associated with the Earth element, Prithvi Mudra grounds and strengthens both body and mind.
4. Varun Mudra – The Gesture of Water
How to practise:
Join the tip of the little finger to the tip of the thumb. Keep other fingers extended and relaxed. Rest hands on the knees, palms facing upward.
Benefits:
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Improves hydration and moisture balance
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Enhances skin health and glow
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Reduces dryness in body and mind
Varun Mudra balances the water element, supporting smooth circulation and overall vitality.
5. Apan Mudra – The Gesture of Detoxification
How to practise:
Touch the tips of the middle finger and ring finger to the tip of the thumb. Keep other fingers extended.
Benefits:
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Aids in digestion and detoxification
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Supports kidney and liver function
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Helps relieve constipation and fatigue
Apan Mudra is excellent for cleansing the body and restoring inner equilibrium.
6. Surya Mudra – The Gesture of Fire
How to practise:
Bend the ring finger toward the base of the thumb and gently press the thumb on it. Keep other fingers straight and relaxed.
Benefits:
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Boosts metabolism and energy levels
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Supports weight management
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Enhances vitality and circulation
Surya Mudra activates the fire element, energising the body and promoting inner warmth.
How to Include Mudras in Daily Life
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Time & duration: Practise each mudra for 10–20 minutes daily. Even short sessions can bring benefits with regularity.
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Combine with breath: Deep, mindful breathing amplifies the effect of mudras.
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Choose your moment: Morning meditation, before bed, or during quiet breaks in the day.
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Create a ritual: Light a candle, sip herbal tea, or play soft music to enrich your practice.
Mudras are a gentle yet powerful tool for enhancing health, clarity, and vitality. From Gyan Mudra for wisdom to Prithvi Mudra for stability, and Apan Mudra for detoxification, incorporating these practices into your daily rituals can help you reconnect with your body, mind, and spirit.
In Ayurveda, true wellness comes from small, consistent actions, and mudras are a perfect example of this philosophy. Simple, subtle, and effective, these gestures offer a path to balance and harmony, one mindful hand at a time.
