Yoga Mudras: How to Practice 3 Yogic Hand Gestures

In yoga, a mudra is a symbolic gesture practiced alongside asanas that involves different parts of the body, most notably the hands. Yogis utilize mudras (Sanskrit for "sign, seal, or symbol") as part of a traditional Hatha yoga practice, which can help heighten awareness of your body, relieve anxiety and stress, and focus our minds on meditation.

There are five different mudras in yoga, including Adhara (perennial), Bandha (lock), Hasta (hands), Kaya (postural), and Māna (head). Hasta mudras are the most commonly recognized and understood in Western yoga and meditation practices, where they are used to help direct and balance prana, or life force energy throughout the body.

Here are a few common Hasta mudras that yogis can practice for a minimum of 45 seconds and up to 15 minutes:

1. 1. Anjali mudra: This common gesture involving placing your hands in the prayer position is used in yoga classes when the yoga instructor closes the class with namaste, which means "the highest in me sees and honors the highest in you." You can practice this mudra in many poses, but it is most common in mountain pose (Tadasana) and easy seated pose (Sukhasana). Place your palms together at the heart, thumbs together, pressing in towards the sternum. Place about 5–10 pounds of pressure evenly across each palm and opposing finger, spreading your fingers widely apart.
2. 2. Jnana mudra: Also known as Gyan or Chin mudra, this common mudra is a gesture of knowledge. You can practice Jnana mudra during any yoga pose, but it is most commonly used in a simple, easy seated pose. Tuck your index finger under the tip of the thumb, making a complete circle, extending the other fingers. Place your hands on each knee, palms facing up. For maximum benefits, practice this mudra regularly during meditation or at the beginning of your yoga practice.
3. 3. Prana mudra: Prana means life force or energy, and the Prana mudra is known to stimulate the energy through three main elements of the body. Bring your ring fingers (symbolizing earth) and your pinky fingers (symbolizing water) to touch your thumb (symbolizing fire). Elongate the middle and ring fingers while these three fingers make contact. Rest your hands on your knees and focus on your breath. This mudra is known to help relieve anxiety, promote healthy energy throughout the body, and improve concentration.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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