domingo, abril 2, 2023

6 Important Mudras for Efficient Pranayama Apply


The bodily means of pranayama has the impact of bringing the thoughts right into a state of calmness, readability, and steadiness. It connects psychological and bodily practices.

Earlier than doing pranayama, you could handle your sitting posture, time, place and bodily state. Furthermore, you could additionally look into different components comparable to your posture, your hand positioning, and your respiratory sample.

With the palms, mudras function a balancing and reconciling power for the physique. Mudras is usually a highly effective software within the follow of pranayama, the regulation of the breath. Distinct mudras encourage varied attributes.

Simply as we have now two palms, our our bodies even have two sides, with photo voltaic vitality on the fitting aspect and moon vitality on the left. Mudras can be utilized to individually stimulate the solar or lunar energies.

Mudras are employed with pranayama, usually whereas seated within the Padmasana, Sukhasana, or Vajrasana place, to energise varied components of the physique and thoughts.

On this article, we have now listed 6 widespread mudras that may be simply used for any pranayama follow.

Fingers in gyan mudra whereas doing kapalbhati. Picture: Fitsri

Gyan mudra can be utilized along side ujjayi and kapalabhati, two pranayama respiratory strategies. Gyan mudra follow aids the practitioner’s focus on gaining real information and perception. The mudra additionally strengthens vayu or air factor, which improves the pituitary gland and nervous system perform together with reminiscence.

Steps to carry out Gyan mudra with Ujjayi pranayama:

  • Sit comfortably in a meditative place together with your backbone erect.
  • Place your palms in your knees with palms going through upward.
  • Take a number of deep breaths out and in by means of your nostril.
  • Once you’re prepared, deliver the tip of your index finger to the tip of your thumb. Hold your different three fingers prolonged and relaxed. It’s Gyan mudra.
  • Start the Ujjayi breath, inhaling deeply by means of your nostril whereas barely constricting the again of your throat, then exhaling slowly and audibly by means of your nostril.
  • Keep the Gyan Mudra all through your follow, focusing in your breath and the connection between your finger and thumb.
  • Once you’re completed together with your follow, launch the mudra and take a number of deep breaths earlier than opening your eyes.
Chin mudra in Vajrasana. Picture: canva

Much like Gyan mudra, chin mudra (principally, Gyan mudra palms with palms going through down) can be utilized in adham pranayama (belly respiratory) to get management of the decrease components of the lungs. Maintain chin mudra palms sitting in Vajrasana for pranayama follow.

prana mudra for headache
Prana mudra hand. Supply: canva

Prana mudra might be held in varied energizing pranayamas comparable to Kapalbhati, Bhastrika, and Anulom Vilom (with the left hand solely whereas the fitting hand is in Vishnu mudra). Nevertheless, it’s normally practised independently with none particular pranayama.

Holding this mudra throughout pranayama helps the equilibrium of the physique’s very important life power i.e. Prana. It additional helps to manage the breath and calm the thoughts. It additionally strengthens imaginative and prescient, boosts vigor, and lessens weariness and nervousness. On a mental-emotional stage, it improves our resilience, assertiveness, and self-confidence.

Listed below are the steps for a easy breathwork follow with Prana mudra:

  1. Discover a snug seated place, both on the ground or in a chair, together with your backbone tall and straight.
  2. Place your palms in your knees together with your palms going through up.
  3. Deliver your thumb in touch together with your ring and little fingertips, gently touching to kind Prana mudra.
  4. Shut your eyes and start to deepen your breath, inhaling and exhaling by means of your nostril.
  5. As you inhale, visualize drawing in contemporary prana or life power vitality by means of your breath and into your physique.
  6. As you exhale, visualize releasing any stagnant or damaging vitality out of your physique and thoughts.
  7. Proceed this breathwork follow for a number of minutes, specializing in the move of prana by means of your physique and the grounding vitality of the earth beneath you.
  8. When you’re prepared to complete, launch the mudra and take a number of deep breaths earlier than slowly opening your eyes.
vishnu mudra

Vishnu mudra is a well-liked pranayama mudra used when performing Nadi Shodana pranayama (Alternating Nostril Respiration). That is one-hand mudra through which the fitting hand is ceaselessly used to manage breath by means of alternate nostrils, while the left hand is solely stored in palms up or down place.

On this mudra, the practitioner opens and closes nostrils in succession. It teaches a practitioner to breathe by means of one nostril at a time.

The Vishnu mudra, which gives steadiness, power, and tranquillity, is alleged to amplify the benefits of Nadi Shodhana. It additional reduces nervousness, soothes the nerves, and harmonizes the left and proper hemispheres of the mind.

Listed below are the steps to carry out Vishnu Mudra pranayama:

  1. Sit in a cushty place together with your backbone straight and shoulders relaxed.
  2. Place your left hand in your left knee in Gyan Mudra (contact the tip of the thumb and index finger collectively, conserving the opposite fingers straight).
  3. Deliver your proper hand as much as your nostril and fold your index and center fingers towards your palm, leaving your thumb, ring finger, and pinky finger prolonged. It’s Vishnu Mudra.
  4. Use your proper thumb to shut your proper nostril and inhale deeply by means of your left nostril.
  5. On the finish of the inhale, shut your left nostril together with your proper ring finger and launch your proper nostril.
  6. Exhale slowly and absolutely by means of your proper nostril.
  7. Inhale deeply by means of your proper nostril.
  8. On the finish of the inhale, shut your proper nostril together with your proper thumb and launch your left nostril.
  9. Exhale slowly and absolutely by means of your left nostril.
  10. This completes one spherical. Proceed for 5-10 rounds, alternating nostrils for every inhale/exhale cycle.

Keep in mind to maintain your breath clean, regular, and relaxed all through the follow.

Adi mudra palms in vajrasana. Picture Fitsri

Adi mudra is taken into account the “Primal Mudra” as it’s the first hand gesture {that a} child naturally types at beginning. This mudra is fashioned by curling the fingers right into a fist and putting the thumb over the bottom of the little finger.

This mudra helps the physique develop into extra aware of respiratory, and when the breath is extra aware, prana vitality flows extra simply all through the physique. It could possibly held in Sama vritti pranayama.

You’ll be able to maintain the adi mudra in shavasana on the finish of asana follow to calm the nervous system.

Listed below are steps to carry out adi mudra with sama vritti pranayama:

  • Discover a snug seated place and place the palms on the knees with the palms going through down.
  • Deliver the thumbs to the touch the bottom of the pinky finger and encircle the thumb with all 4 fingers, creating a light-weight fist. It’s Adi Mudra.
  • Shut your eyes and take a number of deep breaths to centre your self.
  • Start the Sama Vritti Pranayama by inhaling for a rely of 4.
  • Maintain your breath for a rely of 4.
  • Exhale for a rely of 4.
  • Maintain your breath out for a rely of 4.
  • Repeat steps 4-7 for a number of rounds, conserving the identical rely for inhales, exhales and holds.
  • Focus your consciousness on the move of breath and the sensations of the mudra.
  • When completed, launch the mudra and take a number of deep breaths earlier than opening your eyes.
Brahma mudra
Fingers association in Brahma mudra. Supply: Shutterstock

When practising pranayama, Brahma mudra aids in selling a deep breath. It’s carried out by wrapping the fingers across the thumb after which knuckles of each palms pressed collectively.

Poorna mudra is one other identify for Brahma mudra. It’s so-called as a result of it aids in exhaling all of the air from the stomach. By squeezing each palms’ fists in opposition to the navel whereas performing the Brahma mudra, extra belly gases are simply launched.

Steps to carry out

  • Sit in any snug meditative place, ideally Vajrasana (Thunderbolt Pose). Hold your palms on the lap.
  • Kind a good fist with the thumb tucked contained in the fingers.
  • Whereas fist going through upwards be sure the knuckles of your proper hand are touching and adjoining to the knuckle of your left hand.
  • Now on sustaining palms & fist association, deliver each fists close to your navel.
  • As you exhale, press the fists in opposition to your stomach on exhalation. On inhalation, calm down the stomach and let it freely broaden out.
chinmaya mudra steps

Chinmaya mudra, also referred to as the gesture of consciousness, helps you domesticate consciousness across the physique’s thoracic area. It surges the prana to move on this area when mixed with easy breathwork follow.

Steps to carry out

  • Sit in any snug meditative place, ideally Vajrasana (Thunderbolt Pose). Hold your palms on the lap.
  • Deliver your palms in your thighs or knees with palms going through up.
  • On each palms, curl your center, ring, and little fingers towards the palm. The index and thumb will likely be joined on the suggestions.
  • Hold palms on this mudra for the whole thing of the pranayama follow.


Utilizing mudras in pranayama follow may also help you focus your thoughts, channel your vitality, and steadiness your physique. Gyan mudra can promote readability and knowledge, prana mudra can enhance vitality and vitality, chin mudra can improve focus and consciousness, chinmaya mudra can open the throat, brahma mudra can calm the thoughts and steadiness the nervous system, and adi mudra can stimulate the basis chakra and enhance grounding.


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