Mudras are hand poses that are commonly used in yoga, meditation, and various spiritual practices. They are believed to have a powerful effect on the mind and body because they are able to affect the flow of energy in the body.
How to make mudras
Mudras can be done with one or both hands. They are often kept for some time during meditation or pranayama.
You can practice mudras by following the following general steps:
- Sit in a comfortable and stable position, for example, with your legs crossed or in a chair with a straight backrest.
- Place your hands on your knees or in front of your body, palms facing upwards.
- Slowly and gently form a mudra with your hands, making sure your fingers and wrists are relaxed.
- Hold the mudra for a few minutes, focusing on the breath and sensations in your hands.
- Release the mudra and take a few deep breaths before repeating the mudra again or moving on to the next one.
You can practice mudras for as long as you want, but it is recommended to allow at least a few minutes for one hand position. You can gradually increase the duration of the gesture as you feel more comfortable with the practice.
Mudras can be simple as well as complex. Some may require a specific positioning or breathing technique. You can study mudras under the guidance of a teacher, guide or instructional recordings.
Sample mudras
There are many different mudras, each with its own unique symbolism and benefits. Below are popular, simple mudras:
 | Namaskar Mudra, also known as Anjali Mudra, is a common hand gesture used in yoga, meditation and various spiritual practices. The gesture is created by joining the palms in front of the heart, with the fingers pointing upwards. The word “namaskar” comes from the Sanskrit word “namaha”, which means “to bow” and is often used as a sign of respect, gratitude or greeting. This mudra is often used as a way to honor the divine in oneself and others. It is considered a way to show reverence and humility. It is also used at the beginning and end of yoga practice as a way to honor the teacher and the practice itself. In meditation, this mudra is used as a way to focus the mind and balance the energy of the body. This mudra can be used in different ways, such as standing, sitting and even lying down. It is also used as a way to connect with the breath and pay attention to the present moment. |
 | Prana Mudra, also known as Life Force Mudra, is a hand gesture commonly used in yoga, meditation and other spiritual practices. It is created by touching the tips of the thumb of the ring finger and the little finger, while the other fingers are straightened. This mudra is believed to activate prana or life energy in the body and improve overall vitality and energy levels. It is said that practicing Prana Mudra helps balance the body’s energy, improve the functioning of the nervous system and strengthen the immune system. In addition, this mudra improves eyesight, relieves stress and tension, and improves overall well-being. |
 | Apana Mudra is a hand gesture that is created by connecting the tip of the thumb with the tips of the middle and ring fingers, while keeping the other fingers straight. It is believed that this mudra activates Apana Vayu, which is responsible for the movement of energy in the body down and out. It promotes the removal of toxins, is responsible for the proper course of menstruation and childbirth. Practicing Apan Mudra helps regulate the cleansing process, i.e. bowel movements, urination, menstruation. It is also said to help relieve constipation, gas and flatulence, and improve the overall digestive process. It helps reduce anxiety and stress and improves overall well-being. It can be used during meditation, pranayama and yoga and in moments of rest. |
 | Lotus Mudra is a hand gesture that is good to do in a sitting position with your legs crossed. The palms are resting on the knees, and the fingers are pointing upwards and relaxed. The thumbs and little fingers merge to form a delicate circle, resembling a lotus flower. This mudra symbolizes the development of spiritual potential and the ability to rise above the muddy waters of the material world. It is often used during meditation and pranayama to help focus the mind, balance the energy and bring peace, silence. It is said to help with concentration, reduce stress and anxiety. It helps to achieve inner peace and balance. It is often used in conjunction with other mudra and pranayama techniques to enhance the overall benefits. It is usually practiced sitting in a comfortable and stable position. |
 | Bhairava Mudra is a position in which the hands are stacked on top of each other, facing the inner side upwards. You can connect your thumbs, which strengthens the effect of the mudra. In the men’s option, the right hand is placed on the left. The women’s version is the left hand placed on the right. This mudra can be used in meditation when the arms are loose and the hands are supported on the thighs. The hands in this position are responsible for two key energy channels, i.e. Ida and Pingala. This Mudra refers to balance, the attainment of individual, supreme consciousness. The hands joined in this position are to balance both cerebral hemispheres. This mudra brings the mind into a harmonious, balanced state, which supports the practice of meditation. |
 | Prithvi Mudra is created by connecting the tip of the ring finger to the tip of the thumb, while keeping the other fingers straight. It is believed that this mudra activates the earth element in the body and helps balance it. It supports a sense of grounding and stability, both physically and mentally. It helps to combat feelings of insecurity, anxiety and lack of concentration. Practicing Prithvi Mudra improves overall well-being, balance and stability, and also helps to promote a feeling of peace and serenity. It is usually practiced sitting in a comfortable and stable position, with a straight back and a relaxed body. |
 | Samana mudra resembles a donut. Joined all the fingers of one hand become balanced. This mudra is primarily responsible for the act of digestion. Balances energy in the digestive system. It also acts as a tool to focus energy in a given place. When the mudra is applied to a tense or injured part of the body, it allows you to bring relief. It directs energy to a specific place, thanks to which it accumulates the action of energy in a given area. This mudra is an effective healing tool. When the five fingers join together, the balance of all elements in the body is ensured. This harmony guarantees health. The science of mudra states that balanced health can be achieved if the mudra is done for at least 15 minutes a day. |
 | Vyana Mudra is an ancient hand gesture practiced in yoga and meditation that has many benefits. It helps promote physical, mental and emotional balance, allowing the body to relax deeply. It stimulates circulation throughout the body, as well as aids digestion and improves overall health. To properly perform this mudra, you should comfortably sit with your legs crossed or in a chair with your feet laid flat on the ground. The tips of the index and middle fingers should connect to the tip of the thumb. The practice of Vyana Mudra can help you achieve a better level of relaxation thanks to its calming effect on the nervous system. It increases the flow of energy throughout the body, helping you feel more mentally and emotionally stimulated. |
 | Adi Mudra is a hand gesture that looks like a fist in which the thumb hides in the hand, under the fingers. This mudra is responsible for sobriety, stability of mind. It provides support for the nervous system by improving blood circulation, has a positive effect on the nervous system and increases the ability to think logically. Studies have shown that the left and right hands have pressure points that indicate the contrast of the same function. The right hand has pressure points to stimulate memory formation, and the left hand has pressure points to stimulate memories. |