List Of All Mudras

Anjali Mudra

Probably the most common mudra in yoga, Anjali Mudra is the familiar gesture of drawing together of one’s palms at the heart. This gesture is common within certain asanas—in Tadasana(Mountain Pose), before you begin Sun Salutations, or in balance poses such as Vrksasana (Tree Pose).

In the West, we translate this gesture as a posture of prayer. Because we have grown up with this gesture as part of our culture, each of us probably has our own personal connection to this mudra—positive or negative. However, the beauty of this gesture, which positions us right at the core of our being, is timeless and universal.

This mudra is often accompanied by the word “namaste.” As the consummate Indian greeting, namaste is often translated as “I bow to the divinity within you from the divinity within me.” This salutation is at the essence of the yogic practice of seeing the Divine within all of creation. Hence, this gesture is offered equally to everyone and everything.

Anjali mudra is used as a posture of composure, of returning to one’s heart, whether you are greeting someone or saying goodbye, initiating or completing an action. As you bring your hands together at your center, you are literally connecting the right and left hemispheres of your brain. This is the yogic process of unification. Probably the most common mudra in yoga, Anjali Mudra is the familiar gesture of drawing together of one’s palms at the heart. This gesture is common within certain asanas—in Tadasana(Mountain Pose), before you begin Sun Salutations, or in balance poses such as Vrksasana (Tree Pose).

Steps:

• Begin by coming into a comfortable sitting position.
• Lengthen your spine out of your pelvis and extend the back of your neck by dropping your chin slightly in .
• Bring your hands out to the sides, then draw your hands together at the center of your chest as if to gather all of your resources into your heart.
• Repeat that movement several times, contemplating your own metaphors for bringing the right and left side of yourself—masculine and feminine, logic and intuition, strength and tenderness—into wholeness.
• Try shifting your hands to one side or the other of your midline and pause there for a moment. Does it feel slightly off kilter? Now shift back to center and notice how powerful the center line is.
• Gently touch your thumbs into your sternum. Broaden your shoulder blades to spread your chest open from the inside.
• Feel space under your armpits as you bring your elbows into alignment with your wrists.
• Stay here for some time and take in your experience. What initial shifts of consciousness do you experience? Is there a change in your mood?

Now imagine that you are beginning your yoga practice—or any activity in which you want to be centered and conscious of how your inner state will affect the outcome of your experience. Take anjali mudra again, but this time slightly part your palms, so that your hands resemble the bud of a lotus flower. Depending on your spiritual orientation, you can metaphorically plant a seed prayer, affirmation, or quality such as “peace,” “clarity,” or “vitality” within your anjali mudra. Drop your chin towards your chest and awaken a sense of humility with which to begin your practice. It is important that this anjali or offering be true to your Self as that will be the most effective and uplifting for you. When you feel your invocation is complete, draw your fingertips to the center of your forehead, ajna chakra, and pause there feeling the calming effect of your touch. Bring your hands back to your center to ground your intention within your heart.

Dhyana Mudra

Steps:

• Place the left hand in the lap, palm up.
• Rest the back of the right hand into the palm of the left.
• Lightly touch the tips of the thumbs together in the shape of a hollow sphere.
• Hold this mudra in front of the navel for 5-10 minutes.

The right hand represents enlightenment, while the left is the illusory nature of existence. Alternatively, this positioning of the hands signifies skilful action (or “method”) as arising from a state of inner calm. Often practiced in Buddhist meditation, dhyana mudra engenders a sense of calm and concentration. It indicates the perfect balance of thought, rest of the senses, and tranquility.

The Dhyana Mudra signifies the gesture of absolute balance. The person meditating is completely unmoved by the surroundings, immersed in infinite space. It is said to promote a heightened state of awareness and insight.

The right hand represents enlightenment, while the left is the illusory nature of existence. Alternatively, this positioning of the hands signifies skilful action (or “method”) as arising from a state of inner calm. Often practiced in Buddhist meditation, dhyana mudra engenders a sense of calm and concentration. It indicates the perfect balance of thought, rest of the senses, and tranquility.

The Dhyana Mudra signifies the gesture of absolute balance. The person meditating is completely unmoved by the surroundings, immersed in infinite space. It is said to promote a heightened state of awareness and insight.

Sometimes, this mudra is displayed with both thumb tips touching each other, forming a triangle. This figure represents the Three Jewels of Buddhism – the Buddha, the Sangha and the Good Law (Dharma). The coming together of the thumb tips also indicates the union of two psychic channels in the body, as represented by the male and female principles that exist in every sentient being.

Elements:All

Gyan Mudra

The word Gyan means wisdom in Sanskrit. Thus, practicing the Gyan Mudra is believed to help instill wisdom and spiritual enlightenment. This is why the Gyan Mudra is widely used in many yogic meditation poses such as Pranayama. The Gyan Mudra is also known as the Chin Mudra.

Steps:

• The Gyan Mudra should ideally be performed along with meditation asanas. Here are the steps of Gyan Mudra:
• Sit down in a meditative pose such as the Sukha Asana (Easy Pose), Vajra Asana (Diamond Pose), or Padma Asana (Lotus Pose). You may even perform the Gyan Mura while standing in the Tada Asana (Mountain Pose) or sitting comfortably on a chair.
• Ensure that your back is held straight and your chest and head held up high.
• Rest your hands on your knees with your palms facing upwards.
• Touch the tip of the index finger to the tip of the thumb. The rest of the finger should be held straight and parallel to each other. This Mudra is performed with both hands.
• Close your eyes and focus on your breath.
• To further enhance the effectiveness of the Gyan Mudra, you may chant the word Om (Aum) in conjunction with every exhale.
• Lightly focus on the subtle sensations of the physical body.

Benefits:

• One of the main benefits of the Gyan Mudra is its ability to relax the body and focus the mind to the task of meditation. It also helps to relieve stress and transcend worldly problems.

Elements:Fire +Air

Ganesha Mudra

Ganesha, the elephant god, is one of the most popular deities of Hindu mythology. He is supposed to help remove all obstacles from your path. The Ganesh Mudra is named after him because performing this Mudra is said to help lift your spirits and give you the will to persevere when you are feeling down.

Steps:

• Sit down comfortably on a chair or on a yoga mat in the Lotus Pose (Padma Asana).
• Bring both hands in front of your chest with your elbows bent.
• Position the left hand with the palm facing outwards in such a way that your thumb points towards your solar plexus and your little finger points towards your collar bone.
• Form a claw by bending the four fingers of your left hand and clasp them with the four fingers of your right hand. In this position, your right palm should be facing towards your chest.
• Inhale deeply. On the exhale, try to pull both arms apart while keeping all eight fingers locked. Feel the stretch along your shoulders and chest.
• Inhale once more and relax your arms while maintaining the Ganesh Mudra lock.
• Repeat this process six times.
• Interchange your hands, with your right palm facing outwards and the left palm facing inwards and repeat this process.
• Release all tension from the arms and bring them close to your chest so that your hands are touching your sternum. Sit in this position for as long as you like and focus on your breath.

Benefits:

• The benefits of the Ganesha Mudra extend to the cardiac muscles, the muscles of the chest, shoulders, and arms.
• It also helps to release any pent up tension from the shoulders and chest.

Elements:All

Lotus Mudra

Tied to the heart chakra, the Lotus Mudra is a symbol of purity that is said to help open the heart center

Steps:

• Bring your hands together at the heart in anjali mudra.
• Keep the thumbs pressing together, and the little fingers pressing together, as you begin to separate the other fingers
• Your hands will now look like a blooming lotus flower.
• As you inhale, float your thumbs up to your third eye, keeping your middle three fingers open to catch the energy.
• As you exhale, bring your hands back to your heart in anjali mudra.
• Repeat this action for a few minutes

Benefits:

• This mudra often helps people feel grounded and helps open the heart to the joys of life .
• Releases tension and reminds us of the grace that is within us

Abhaya Mudra

Steps:

• Raise the right hand in front of your right shoulder, palm facing forward, relaxed, with the fingers extending upward.
• Keep your shoulder relaxed, elbow bent, and hand still.
• Feel the center of your palm warm, as if radiating a soft light.
• Rest the left hand in your lap with the palm up, or let it hang gently at your side during standing or walking practice.
• Imagine anything that is causing you fear is looking into the center of your palm.
• Feel the steadiness of your courage.
• Hold the mudra for 5-10 minutes

Benefits:

• Calms the mind, reduces anxiety and inner conflict.
• Removes attachment and aversion to thoughts, emotions, and sensations.
• Serves as a form of protection from negativity.

Abhaya hridaya Mudra

Steps:

• Raise the hands in front of the chest, palms facing center.
• Cross the wrists with the backs of the hands touching, right hand closest to your body, palms facing to the sides.
• Firmly interlock the index, middle, and little fingers, while connecting the tips of the thumb and ring finger on both hands, forming two rings
• Hold the mudra at your chest for 5-10 minutes

Benefits:

• Nourishes the heart and lungs.
• Improves digestion.
• Creates a sense of vitality and calm.
• Can help reduce nightmares.
• Use of this mudra is especially helpful during times of exhaustion, or regaining strength after surgery.
• It is thought to allow heat to descend from the head through the chest down into the belly, thus regulating the healthy function of all the internal organs.

Adhomukha Mudra

Steps:

• Join the pads of the thumbs together with the palms facing downward.
• Point all the other fingers down while resting the tops of the fingers and first knuckles together.
• Keep all fingers straight and relaxed.
• Hold the mudra with the tips of the thumbs lightly touching the belly near the navel.
• Practice this mudra for 2-5 minutes while focusing on the navel

Benefits:

• Activates Manipura Chakra.
• Strengthens digestive system.
• Enhances healing.
• Reduces toxicity.
• Prepares the mind for meditation

Chakra mudra

Steps:

• Interlace the fingers of both hands. Extend the ring fingers, touching the tips of the two fingers together.
• Hold the mudra in front of the navel.
• Feel the abdomen grow warm, as if the sun is shining inside your belly, as you breathe slowly and deeply.
• Hold for 5 to 10 minutes.

Benefits:

• Centering and grounding.
• Improves digestion, reduces gas and bloating.
• Increases self-confidence

Gada Mudra

Steps:

• Hold the hands in front of you with the palms up.
• Bend and interlace the little and ring fingers at the second knuckle (tucking the fingers into the palms).
• Touch the tips of the middle fingers and extend them upward.
• Then, form two interlocking rings by touching the tips of the index finders and thumbs on both hands.
• This mudra is often held in front of the pelvis for about 2-5 minutes

Benefits:

• Improves elimination and tones the organs of the pelvis.
• Strengthens the Muladhara Chakra, opens the flow of rising energy up the back of the body, evokes feelings of stability and safety.

Garuda Mudra

Steps:

• Raise the hands in front of the chest, palms facing you.
• Cross and bend the thumbs, creating a firm pressure between the pads.
• Fan the remaining fingers up and to the sides, in the shape of large wings. Hold your hands in front of your heart in this position with the palms facing out. Imagine your hands shielding you from any danger or from any negative energy, and protecting your positive state of being.
• Hold this mudra for 5-10 minutes

Benefits:

• Improves intelligence .
• Increases digestive fire, activates Manipura Chakra (navel center) .
• It is thought to serve as protection and bring about feelings of confidence.

Kalesvara Mudra

Steps:

• Join the tips of the middle fingers and extend them forward.
• Fold the index, ring, and little fingers in toward the palms, touching them at the middle joints.
• Touch the tips of the thumbs together and point them toward the heart.
• Hold this mudra at your heart center for 5-10 minutes during meditation

Benefits:

• Calms and clears the mind.
• Strengthens the heart.
• Is thought to help break negative patterns and addictive behaviors.

Linga Mudra

Steps:

• Interlock the fingers of both hands with the left index finger on top.
• Extend the right thumb straight up.
• Join the tips of the left thumb and index finger, forming a circle around the extended right thumb.
• Hold this mudra in front of the abdomen for 5-10 minutes

Benefits:

• Warms the body.
• Relieves cold and flu symptoms.
• Reduces lethargy and laziness.
• Increases self-confidence and willpower

Prithvi Mudra

The Prithvi Mudra is so called because it helps to equalize the element of Prithvi or earth within the body. This Mudra is also said to activate the Root Chakra.

Steps:

• The Prithvi Mudra can be performed while sitting or while standing up straight in Tadasana (Mountain Pose).
• Touch the tip off the ring finger of each hand to the tip of the thumb. The rest of the fingers should be pointing straight.
• Hold this position for some time.

Benefits:

• It helps to balance the different elements inside of the body.
• The Prithvi Mudra also helps to strengthen the body and alleviates fatigue.
• Practicing this Mudra also helps to foster self-confidence and belief in the self.

Elements:Fire+Earth

Rudra Mudra

Steps:

• Here are the steps of the Rudra Mudra that will help you to gain control over the Solar Plexus Chakra and center the body:
• Sit down comfortably with your back straight and chin and chest held high. Postures such as the Padma Asana or Sukha Asana are especially suited for practicing Mudras.
• Breathe in and out through your nose. Calm your mind and imagine that you are at the center of a spinning wheel.
• Raise your hands and press the tips of each index finger, thumb, and ring finger together. The middle finger and little finger should extend straight out.
• Hold this posture for at a few minutes. You can perform the Rudra Mudra up to three to six times in a day.

Benefits:

• There are numerous benefits of practicing the Rudra Mudra.
• This Mudra is thought to help to relive dizziness, regulate breathing and blood pressure, improve concentration and also improve eyesight.
• Helps to govern and activate the Solar Plexus Chakra.

Elements:Fire+Air+Earth

Surya Mudra

Steps:

• Stand or sit up straight.
• Hold your hands out in front of you.
• Bend the ring finger of each hand so that its tip touches the mound of your thumb.
• Press down on your ring finger with your thumb.
• Ensure that the other fingers are spread out straight.
• The Surya Mudra can be practiced for 15 minutes each day.

Benefits:

• This Mudra helps to heat the body and raises the metabolism.
• Thus, it is an excellent posture for those who want to lose weight.
• It can also be used to treat common colds.

Elements:Fire+Earth

Vayu Mudra

Vayu means air and the Vayu Mudra helps to regulate the element of air inside the body.

• Press the tip of each index finger onto the mound of your thumb.
• Fold your thumb so that it presses down lightly on the bent index finger.
• The other fingers should be held straight.
• Perform this Mudra for as long as the problem that you are trying to alleviate persists. It can also be practiced for 10-15 minutes every day to prevent problems relating to the imbalance of the air element inside the body from cropping up.

Benefits:

• The Vayu Mudra helps to balance the air inside the body.
• It is thought to help with problems such as flatulence and joint pain related to rheumatism, sciatica, or arthritis.
• This Mudra is also said to help with certain tremors in the body.
• If you feel uneasy after a meal, you should practice the Vayu Mudra while seated in the Vajra Asana (Diamond Pose).
• It can also be used for pain management

Elements:Fire+Air