Mudras-Yoga Hand Exercises

Mudras-Yoga Hand Exercises

A Mudrā is a spiritual gesture and an energetic seal of authenticity employed in the iconography and spiritual practice of Buddhism or Hinduism. The meaning of Mudra in Sanskrit is a "seal", "mark", or "gesture".

The Dhyana Mudra (also known as meditation Mudra)

This Mudra is used in representations of the Śākyamuni Buddha and Amitābha Buddha. 

This encompasses the gesture of meditation, of the concentration of the Good Law and the saṅgha. Here the two hands are placed on the lap, right hand on left with fingers fully stretched (four fingers resting on each other and the thumbs facing upwards towards one another diagonally), palms facing upwards; in this manner, the hands and fingers form the shape of a triangle, which is symbolic of the spiritual fire or the Triratna (the three jewels). 

Mudras’role in the practice of Yoga

Some Mudras involve the entire body; however, most are performed with the hands and fingers. The positions of hands have always had a very essential role in the practice of yoga. This is also the reason why they are also called “Mudra- the architect of joy.”

In yoga, Mudras are used in conjunction with pranayama (yogic breathing exercises). It’s generally practiced while in seated position in Padmasana, Sukhasana or Vajrasana pose. This is to stimulate different parts of the body that is involved with breathing and to affect the flow of prana in the body.

(Stretch Your Ring Finger with Your Thumb and Maintain For a Few Seconds)

There are e large numbers of nerve endings that are at everyone’s fingers and fingertips. When they’re pressed in a specific way and activated, they help connect to channels and allow the free flow of energy circulating the body.

Here are some exercises to follow:

Gyan Mudra for Healing ( Mudra of Knowledge)

Sit in a lotus posture and keep your hands on knee. This means the hands are placed palms-up on the thighs or knees while sitting in vajrasana. Then touch thumb tip and the forefinger on each of the hands forming a zero. The remaining three fingers are left free and extended.

This Mudrā activates the diaphragm, making for deep "stomach-breathing" as the diaphragm pushes out the internal organs when it descends towards the pelvis on inhalation.

Slow breathing in a 5-2-4-2 mentally counted rhythm (counting to 5 during the exhalation, to 2 while holding the breath, and to 4 on the inhalation) causes prana flow in the pelvis and in the leg.

The other benefits of doing this are:

-It helps us relax,

-treats depression

-Improves concentration,

-treats insomnia



You may also try this “Basic Mudra: Chinmaya Mudrā”

Here, the thumb and forefinger are the same; however, the rest of the fingers are folded into a fist. The non-folded part of the forefinger and the middle finger should still be touching. Likewise, the hands are placed palms-up on the thighs while sitting in Vajrasana.

This mudra supposedly activates the ribs, making them expand sideways on inhalation. Slow breathing in a 5-2-4-2 counted rhythm (counting to 5 during the exhalation, to 2 while holding the breath, and to 4 on the inhalation) causes prana flow in the torso and in the throat.

Vaya Mudra ( Mudra of Air)

Fold your index finger towards palm and press with the base of thumb. Extend the rest fingers.

The benefits of doing this are:

– eliminates excessive gas;

– relives the problems associated with the air element such as: flatulence, constipation, arthritis etc.

 Prithvi Mudra for Healing ( Mudra od Earth)

Touch the tip of your ring finger with tip of thumb and then pressing the both finger with each other. Extend the other fingers.

The Benefits of doing this are:

– balance the element Earth in your body;

– It improves blood circulation;

– It improves digestion

Agni Mudra (Mudra of Fire)

Close the ring finger towards palm and press second phalanx with thumb base and rest of the fingers keep extend.

The benefits of doing this are:

– It improves the metabolism

-reduces cholesterol;

- reduces fat;

Jal Mudra (Varuna Mudra/Mudra of Water)

Touch the little finger tip of thumb and don’t press the fingers and then keep the rest of the fingers straight like shown above picture)

The benefits of doing this are:

-improves circulation;

-reduce body aches;

-reduce dryness of mouth

You may also try Adi Mudra. Here, the thumb is folded into the palm, touching the base of the small finger. The rest of the fingers are folded over the thumb, to create a fist. The hands are placed palms down on the thighs while sitting in Vajrasana.

This mudra activates the pectoral muscles, making the chest expand forward on inhalation. Slow breathing in a 5-2-4-2 counted rhythm (counting to 5 during the exhalation, to 2 while holding the breath, and to 4 on the inhalation) makes prana flow in the throat and in the head.

Shunya Mudra (Mudra of Emptiness)

Firs phalanx of your middle finger should be pressed with thumb base.

The benefits of doing this are:

 -reduce vertigo; 

-helps with ear, nose and tongue problem

Prana Healing (Mudra Mud rod Life)

Bend your little finger and ring finger then touch these two finger tips to tip of thumb.

The benefits of doing this are:

-Energize your body;

– boosts your immune system;

– cure eye problems

I wish you all good health and happiness.