Yoga Mudra: Types, Methods, And Benefits

Poses as well as breathing exercises are what come to the mind when one speaks about yoga. One lesser known aspect of yoga is yoga mudra. Mudra is a term derived from the language Sanskrit, and means ‘gesture’. Hand mudras or hand gestures is what yoga mudra is about. These are certain movements of the hand that can provide multiple benefits.

What is a Yoga Mudra?

The great benefits of yoga mudras for health and longevity have long been known. There are a total of 5 yoga mudras. Each yoga mudra is related to one of the 5 fingers of your hand. These also represent the five elements:

• Thumb represents Fire (Agni)
• Index finger represents Air (Vayu)
• Middle finger represents Space (Akash)
• Ring finger represents Earth (Prithvi)
• Little finger represents Water (Jal)

Top 5 Different Types of Yoga Mudra

Let’s have a look at the top 5 yoga mudras, as well as their types, methods and benefits:

1. Gyan Mudra or Jnana Mudra – Yoga Mudra for Mind

What is Gyan Mudra?

Gyan Mudra is one of the most commonly and widely practised mudras. Gyan mudra corresponds to the word wisdom which is “Gyan” in Sanskrit. It is popularly used in yogic poses such as Pranayama and is believed to help attain spiritual enlightenment.

How to do Gyan Mudra

Gyan Mudra works great in Padmasana. But if you find padmasana a bit difficult, you can do this yoga mudra in sukhasana too. 

• Sit down with your back straight.
• Keep your neck straight but not tense.
• Keep your hands extended resting on your folded knees.
• Touch the tip of your index finger with the tip of your thumb.
• Ensure to touch with a gentle press and not forced pressure.
• Keep your eyes closed calmly and keep your focus on breathing.

Benefits of Gyan Mudra

Gyan mudra is one of the most common mudras for meditation. Its benefits include:

• It helps relax the body
• It helps relieve stress
• Improves focus and concentration
• Stimulates brain and strengthens nervous system
• Works great for spiritual enlightenment

Duration of Gyan Mudra

You can practise Gyan Mudra daily for 30 minutes. The preferred time is early morning, where an accompanied chanting of “OM” can do wonders. 

2. Surya Mudra – Yoga Mudra for Weight loss

What is Surya Mudra?

Surya Mudra is also known as Prithvi-shamak Mudra. This is because it reduces the earth element in the body and thus Surya Mudra is one of the best mudras for weight loss. 

How to do Surya Mudra

The ring finger represents the earth element and the thumb is the fire element. Thus, to form Surya Mudra, you need to – 

• Fold your ring finger and press it with your thumb. 
• You can sit in Sukhasana or Padmasana for this. 
• Ensure your palms are laying on your knees and are facing the sky.
• You may also do this mudra while standing or even walking. But for best results, sit comfortably with your back straight and do it.

Surya Mudra and Weight Loss

Practising Surya Mudra leads to the reduction of earth element in your body and thus lowers the density. Also, this mudra raises the fire element in the body which leads to an improvement in digestive system too. This helps in cholesterol reduction and thus helps in weight loss.

Other Benefits of Surya Mudra

Like all hand mudras, surya mudra offers a plethora of benefits. These include:

• Helps improve appetite
• Helps improve vision
• The increase in fire element helps take care of cold hands and feet
• It is useful to overcome the Kapha Dosha in the body by increasing the pita element.
• Energises your inner-self and motivates you out of lethargy.

Duration of Surya Mudra

You can practise Surya Mudra every day for 30 minutes. The best time is early morning.

Surya Mudra Precautions 

There are certain precautions you must follow while practising surya mudra. These include:

• People who are looking to gain weight and body density should do it in moderation only when required. 
• People with an ignited Pitta element should also do Surya Mudra with caution as this mudra is Pitta Karak and Kapha Nashak.

3. Prana Mudra – Yoga Mudra for Life Energy

What is Prana Mudra?

This is one of the most beneficial yoga mudras as it has innumerable benefits for health and wellness. As the name suggests, Prana Mudra is the source of vital life force and energy. This yoga mudra increases the earth element and the water element in the body. It reduces the fire element in the body. Thus, Prana Mudra is a Kapha Karak and pitta Nashak Mudra. 

How to do Prana Mudra

The Prana Mudra can be formed by joining the tips of your ring finger and little finger with the tip of your thumb. 

Benefits of Prana Mudra

Prana Mudra works wonders when it comes to the list of benefits. Prana Mudra is beneficial in:

• Fatigue
• Stress and mental tension
• Sleeplessness
• High blood pressure
• General debility
• Low immunity
• Acidity and ulcers
• Vision related health issues
• Rheumatoid Arthritis
• Joint pain
• Inflammatory disorders
• Various other health issues or disorders that may occur due to deficiency of water and earth elements.  

Duration of Prana Mudra

You can practise Prana Mudra every day for 30 to 45 minutes. Morning time is considered best for this mudra. In the beginning, if you are not able to do it continuously for 30 to 45 minutes, you may do it for 10 to 12 minutes, 3 times a day or 15 minutes 2 times a day. Then, gradually you can increase the time of practice.

Prana Mudra Precautions

If Kapha is in excess in your body then you should practise this mudra in moderation.

4. Vayu Mudra – Yoga Mudra for Pain Relief

What is Vayu Mudra?

Also known as Vayu shaamak mudra, Vayu mudra helps in regulating the air element in the body. You can extract amazing health benefits with the balance of air element in your body.

How to do Vayu Mudra

You should follow these steps to practise vayu mudra:

• Fold your index finger to your palm
• Press your thumb across the index finger
• Press the folded thumb gently on the bent index finger
• Keep the other three fingers straight but not tight

Benefits of Vayu Mudra

Benefits of vayu mudra include:

• This mudra helps in balancing the air element of the body
• It works wonders for health issues related to or arising from joint pains like arthritis, gout, sciatica, and rheumatism etc.
• Vayu mudra practised in Vajrasana or the diamond pose helps in digestion after a heavy meal and makes you feel relaxed

Duration of Vayu Mudra

You can practise this mudra for 10 to 12 minutes every day for getting relief from body pain. If your disease is chronic, you may increase the duration but it is safer to consult a yoga expert.

Vayu Mudra Precautions

Do not practise Vayu Mudra more than required and discontinue it once you get relief from pain or related health issues or when you see that your chronic disease symptoms have disappeared. 

5. Varun Mudra – Yoga Mudra for Beauty

What is Varun Mudra?

Also known as Jal Vardhak Mudra, Varun Mudra helps increase the water element in the body. It is a very simple mudra and has excellent health benefits.

How to Do Varun Mudra

Adhere to the following steps for varun mudra:

• Place the tip of your little finger on the tip of your thumb
• Keep the other three fingers straight but relaxed
• The pressure applied should be little and not exerted

Benefits of Varun Mudra

Water plays a major role in the health and wellness of a body. And thus, Vayu Mudra is very beneficial if the water element in your body is low. 

Thus, practising of Vayu Mudra is beneficial in – 

• Dehydration 
• Muscle cramps
• Dryness of skin and lack of moisture
• Dryness in eyes, throat or mouth
• Low urination
• Tongue related health issues or disorders
• Indigestion and constipation
• Various other health issues or disorders that may occur due to excess of Vata dosha in the body

Duration of Varun Mudra

Preferably during the early morning hours, Varun Mudra can be practised for 20 to 30 minutes.

Varun Mudra Precautions

People with high Kapha or Pitta should practise Varun Mudra in moderation.

Conclusion

Always remember that Yoga Mudras, though great for healing, must be practised in the manner and for the duration they are meant to be. In case of any confusions, especially in the case of chronic diseases, it is best to consult a yoga expert and then perform the required yoga mudra under supervision.