9 Powerful Meditation Mudras & How To Use Them

Mudras are powerful tools for self care and empowerment. They can be used to restore our physical, and mental health and they cultivate spiritual growth.

Mudras allow us to go inward as they manage the subtle energies that direct our physical, mental, and emotional states of being. The term mudra applies to the use of hand gestures during meditation that will carry the specific goal of directing your body’s flow of energy.

Although there are mudras that involve various parts of the body, hand mudras are the most common and can be practiced every day during meditation.

To practice mudras you can sit on a chair or on the floor, whichever position allows you to keep your spine long. You may also support your back against a wall. Then allow your attention to turn inward as you close your eyes. You can set a timer for 5 minutes while you practice, or depending on the mudra, you can practice for much longer. The following mudras are always practiced with both hands.

Use the following 9 mudras for increased well being, energy, and health!

Jnana Mudra

Sometimes known as gyan mudra, this is the mudra of knowledge. Jnana mudra stimulates the pituitary and endocrine glands, increases memory and mental function, enhances our concentration, prevents insomnia, and helps us get rid of anger and depression.

Method: Touch the index fingertip to the tip of the thumb with the other three fingers extended straight.

Vayu Mudra

This is the mudra of air. In the condition of rheumatism, arthritis, gout, parkinson’s, paralysis, intestinal gas, bloating, or other gastric disorders this mudras helps regulate the air element in the body without the use of drugs or medicines. When practiced daily, this mudra will help prevent any disease that is due to imbalance of the air element. This mudra also helps increase peace of mind when overstressed or when one is feeling overworked.

Method: Flex the index finger on the base of the thumb and press with thumb, keeping the other three fingers straight. If the onset of any of the above symptoms has occurred within 12 to 24 hours, aim to practice for 45 minutes. But holding this mudra even 5-10 during meditation will help.

Shunya Mudra

This mudra represents the element of our inner heaven. Shunya mudra is a powerful mudra to practice during meditation, as it enables us to hear the hidden sounds of nature or “Anahata” sounds. It is also known as the mudra of emptiness. Practicing shunya mudra reduces dullness in the body, relieves earache, is useful for the deaf or mentally challenged, awakens our intuition, removes any numbness in the body, willpower is strengthened, relieves mental stress, and can even be helpful in the case of thyroid disorders.

Method: Bend the middle towards the mount of venus on the palm and press it with your thumb. The rest of the fingers should be kept extended as much as possible. You may feel some initial discomfort but it does not last long.

Surya Mudra

Surya mudra is the mudra of the sun, and is the easiest way to redirect the sun’s energy.

This musra enhances thyroid function, reduces cholesterol levels, reduces excess weight and anxiety, and corrects indigestion. This is a great mudra to practice for anyone who sits at a desk for many hours a day, or for anyone who is looking to strengthen their eyesight.

Method: Bend the ring finger and press it with the thumb while keeping the other fingers extended.

Prana Mudra

This mudra is considered to be one of the most important mudras because of its benefits. It is the mudra of life. It balances the flow of energy in and out of the aura, or energy field. This is a great mudra to practice if you are going to be in a large group or crowd as it enhances your ability to not take on the energy from those around you. Benefits of this mudra are numerous but perhaps most importantly is a clear sense of self in any situation or environment. It also removes fatigue, makes the body and mind stable, improves immunity, and is great to practice during fasting or cleansing as it helps to sustain and manage energy levels.

Method: Touch the tips of the ring and pinky fingers to the tip of the thumb with the palms up. Keep the index and middle fingers together and fully extend them, keeping them as straight as possible.

Apana Mudra

This is the mudra of digestion. It balances the flow of downward-moving energies. It assists a sense of grounding and supports easier elimination and menstruation. Additional benefits of apana mudra include enabling easy childbirth, strengthening the pelvic organs, relieving back pain, relieving urinary problems, and releasing emotions. In particular it is helpful in eliminating negative thinking from the mind.

Method: Touch the tips of the ring and middle finger to the tip of the thumb. Keep the index and pinky finger extended as much as possible.

Vyana Mudra

This is the mudra of the heart. Its function is to maintain blood circulation through all the macro and micro channels. It is the mudra for blood circulation, for heart health, it normalizes high blood pressure or hypertension, removes laziness or drowsiness, and it can be used for emergency situations with heart attack as well as general heart health. Regular practice of this mudra also removes diabetes, spams, and nightmares. It is beneficial for pregnant women to practice as well.

Method: This mudra builds on apana mudra from before, except you move the tip of the pinky finger to the crease at the base of the thumb. Keep the palms face up and the pinky finger extended as much as possible.

Varuna Mudra

Also called Jala mudra, this is the mudra of water. It helps balance the fluids in the body and supports hydration. Regular practice of this mudra helps to assist clear ideation of thoughts and smooth communication, as well as improved blood and fluid circulation.

Method: Touch the tip of the pinky finger to the tip of the thumb with the other three fingers extended as straight and down as possible. If the other three fingers do not extend all the way simply do the best you can. With practice, the tightness in the muscles that extends from the spine will loosen and improve.

Linga Mudra

Linga mudra is a sanskrit term for a hand gesture that represents Shiva. It is the mudra of heat and it generates heat in the body by concentrating the fire element inside the body. By practicing this mudra it helps stop the production of phlegm, gives power to the lungs, ends severe cold, bronchial infection, and sinusitus, and invigorates the body. If you practice this mudra it is a good idea to have some ghee and raw milk in the diet to balance the effects from this mudra. Also be careful to not overdue this mudra even in the winter when it is colder outside. It can cause sweating with long holds and therefore can be beneficial to anyone with excess weight gain.

Method: Interlock the fingers of both hands and the thumb of the left hand vertically straight and encircle it with the thumb and the index finger of the right hand. You can hold this mudra for 35 minutes, or for 10 to 12 minutes three times a day.