7 Yoga Mudras for Daily Health and Well-Being

Gyan Mudra Prana Mudra Vayu Mudra Surya Mudra Varun Mudra Prithvi Mudra Adi Mudra

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In yogic philosophy, the human body is made up of five elements that also form the foundation of the universe. These elements – space, air, fire, water, and earth are known as Panch Tattva or Panchabhutas.

When these elements remain in balance, the body functions in harmony. This balance supports healthy hormones, strong muscles and joints, smooth digestion, and a calm, stable mind. Even a small imbalance in one element can disturb the body’s natural rhythm.

The good news is that practising yoga mudras regularly can help restore and maintain this balance. Mudras, especially hasta (hand) mudras, use specific finger positions to stimulate energy pathways and regulate the five elements. With consistent practice, they help channel energy in the right direction and support overall well-being.

Mudras have long held importance in both Hindu and Buddhist traditions, and they are widely used in yoga, meditation, and classical dance. It is believed that there are nearly 399 mudras described across different yogic and spiritual texts.

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Best time to practise mudras

Traditionally, the ideal time to practise mudras is early morning, between 4 am and 6 am, when the mind is calm and the body is more receptive. Practising at this time allows the effects of the mudra to stay with you throughout the day.

However, mudras can be practised at any time that suits your routine. Even 10–15 minutes, two to three times a day can be beneficial. In general, practising a mudra for 40–45 minutes daily is recommended for noticeable results, unless advised otherwise.

Can you practise multiple mudras in a day?

Yes, two or more mudras can be practised in sequence, depending on your needs. Some mudras are safe for regular daily practice, while others are recommended only until a specific condition improves.

It is important to understand the purpose and duration of each mudra before combining them. Certain mudras also have time limits, so if you are practising for a specific health concern, guidance from an experienced teacher is advisable.

With proper understanding and consistency, practising multiple mudras in a day can be simple and effective.

7 yoga mudras for health and wellbeing

In yoga, good health is seen as a state of balance among the five elements. Therefore, mudras that support overall well-being are those that help regulate air, fire, earth, water, and space within the body.

Keeping this in mind, let’s explore seven yoga mudras that you can practise daily to support better health and inner balance.

1. Gyan or Jnana Mudra

Gyan mudra is among the most foundational yoga mudras for improving focus and knowledge. It is frequently used during meditation and some breathing exercises. It is best performed early in the morning when your mind is clear.

Benefits

Sharpens the mind Improves focus and memory Cures insomnia Relief from stress, anxiety, irritability, depression Stimulates the air element and improves the function of the pituitary gland and nervous system Improves breathing capacity. Aids in spiritual awakening

Steps to perform

Sit in any comfortable meditative position. Bring your hands on your thighs or knees with palms facing up. Join the tip of the index finger and thumb and keep the other fingers extended. Close your eyes and hold the mudra for 10 minutes in one session.

2. Prana Mudra

Prana mudra assists in bringing the body’s life force into balance. It enhances the flow of vital energy flow or prana and thus makes all the parts of the body function optimally.

Prana mudra is mostly done after any mudra practice to spread the effect of preceding mudra via the flow of prana. So in most mudras sequences, mostly the end practice of the sequence is prana mudra.

Benefits

Improves eyesight Relief from tiredness and fatigue Reduces hunger pangs and sleeplessness Provides energy  Boosts immune system

Steps to perform

Sit in any comfortable meditative position. Bring your hands on your thighs or knees with palms facing up. Join the tips of the ring and little finger with the thumb and let the remaining fingers be kept straight. Close your eyes and relax in this pose for 10-15 minutes.

3. Vayu Mudra

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Vayu means ‘air’ in English, thus, vayu mudra balances the air element in the body. Your normal bodily functions, such as sneezing, blinking, and yawning, can be managed by vayu mudra. It eases any restrictions in the body brought on by too much air in the body, which is beneficial for Vata body types.

You can perform vayu mudra anytime and anywhere and you do not need to have an empty stomach to practice the mudra.

Benefits

Controls nervousness and restlessness by calming the mind Can cure problems like gout, gas problems, knee pain, arthritis, sciatica, and bulging stomach Soothes a strained voice Decreases chest pain and rheumatic Reduces symptoms of ailments like arthritis, neck pain, trembling in Parkinson’s disease, paralysis, and cervical spondylitis.

Steps to perform

Sit in any comfortable meditative position. Bring your hands on your thighs or knees with palms facing up. Bend your index finger such that the tip of the finger comes at the base of the thumb.  Press the thumb on the middle of the bent finger with slight pressure. The remaining fingers should remain straight. Close your eyes and hold this mudra for 10-15 minutes.

Also read: Mudra for balancing vata, pitta and kapha dosha

4. Surya Mudra

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Surya mudra comes with considerable healing potential and is quite strong in terms of effect.

In surya mudra, the body’s earth element decreases as the body’s fire element increases. This mudra can be done first thing in the morning on an empty stomach. However, do not perform this at night as it can stimulate the fire element and chase away sleep.

Benefits

Maintains body temperature Helps in losing weight Boosts metabolism Improves vision and provides glow to the skin Reduces coldness of hands, feet, and limbs Cures indigestion, acidity, and gas and enhances appetite Controls low BP, reduces cholesterol, and regulates the thyroid gland

Steps to perform

Sit in any comfortable meditative position. Bring your hands on your thighs or knees with palms facing up. Bend your ring finger such that the tip of the finger comes at the base of the thumb.  Press the thumb on the middle of the bent finger with slight pressure. The remaining fingers should remain straight. Close your eyes and hold this mudra for 10-15 minutes.

Also read: Ideal mudra to control high blood pressure

5. Varun Mudra

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The Varun mudra assists in bringing your body’s water element into balance. All illnesses brought on by a lack of water or any other form of dryness are prevented by it. This is among the best mudras for external beauty and appearance. It can be performed at any time of the day.

Benefits

Reduces skin dryness, improves skin softness and luster, and cures skin diseases. Enhances mental clarity Encourages communication and openness Keeps the body hydrated Increases blood circulation Relief from muscle aches

Steps to perform

Sit in any comfortable meditative position. Bring your hands on your thighs or knees with palms facing up. Join the tip of the little finger with the thumb and let the remaining fingers be kept straight. Close your eyes and relax into this pose for 10-15 minutes.

6. Prithvi Mudra

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Bones, cartilage, skin, hair, nails, muscles, tendons, internal organs, and other body parts all depend on the earth element. The Prithvi Mudra is a prominent mudra for bringing earth energy into the body and building these basic human body structures.

It is best to perform this mudra during the morning. Performing this mudra whenever you feel tired or stressed will give renewed energy to the body.

Benefits

Strengthens and invigorates bones, tissues, organs Increases blood circulation Enhances patience, tolerance, concentration, stability, confidence, and strength Increases body weight Reduces mental dullness, fatigue, exhaustion  Provides a natural glow to the skin Removes deficiency of vitamins

Steps to perform

Sit in any comfortable meditative position. Bring your hands on your thighs or knees with palms facing up. Join the tip of the ring finger with the thumb and let the remaining fingers be kept straight. Close your eyes and relax into this pose for 10-15 minutes.

7. Adi Mudra

Yoga practitioners also refer to this mudra as the Primal Gesture or the First Gesture. Its name comes from the hand position an unborn child assumes while still in the womb.

You can perform this mudra before starting any activity such as studying or tasks that require high intellectual and cognitive abilities.

Benefits

Increases the function and vitality of your organs. Enhances motor skills Sharpens memory Calms your brain and reduces anxiety, panic, and stress.  Improves blood circulation Stimulates endocrine glands Prevents snoring

Steps to perform

Sit in any comfortable meditative position. Keep your hands on the lap. Bend your thumb and wrap your fingers around the thumb to form a fist. Place your fists, facing down, near the lower abdomen, and close your eyes. Stay in this position for 10-15 minutes.

Conclusion

Yoga mudras are simple yet powerful practices that can be done at home or during meditation and yoga sessions. They support self-growth and help bring balance to both body and mind.

When combined with mindful breathing and meditation, these mudras can reduce stress and promote a calm, joyful way of living. By making them a regular part of your routine, you can gently support your overall health and well-being.