What is a mudra?
Mudra is Sanskrit for a seal, mark or gesture. In yoga, mudras are usually hand positions held during breathing or meditation, though classical texts such as the Hatha Yoga Pradipika also describe whole-body mudras and locks. The same hand gestures appear in Bharatanatyam and other classical dance, in temple sculpture and in images of the Buddha.
In traditional teaching, each finger is linked with one of five elements: thumb with fire, index finger with air, middle finger with space, ring finger with earth and little finger with water. Mudras join or fold these fingers in different ways.
How to practise
- Sit comfortablyCross-legged, in Vajrasana or on a chair, with the spine upright.
- Rest the handsOn the knees or thighs, palms up or down as the mudra describes.
- Form the mudra gentlyFingers touch lightly. There should be no strain in the hands.
- Breathe slowlyClose your eyes or soften your gaze, and follow the breath.
- Stay for 5 to 15 minutesStart with 5. Release if the hands get tense or numb.
10 common mudras
| Mudra | How | Traditionally used for |
|---|---|---|
| Gyan (Jnana) mudra | Tip of the index finger touches the tip of the thumb; other fingers straight; palms up | Meditation, focus and calm |
| Chin mudra | As Gyan mudra, but palms face down on the knees | Grounding during breathing practice |
| Prana mudra | Tips of the ring and little fingers touch the thumb tip | Energy and vitality |
| Apana mudra | Tips of the middle and ring fingers touch the thumb tip | Elimination and digestion |
| Vayu mudra | Index finger folds to the base of the thumb; thumb presses it lightly | Balancing "air": bloating, restlessness |
| Prithvi mudra | Tip of the ring finger touches the thumb tip | Stability and grounding |
| Surya mudra | Ring finger folds to the base of the thumb; thumb presses it lightly | Warmth and energy |
| Varun mudra | Tip of the little finger touches the thumb tip | Balancing "water" in the body |
| Shunya mudra | Middle finger folds to the base of the thumb; thumb presses it lightly | Traditionally linked with the ears and "space" |
| Anjali mudra | Palms pressed together at the chest, as in namaste | Greeting, gratitude, beginning and ending practice |
Dhyana mudra, with the right hand resting in the left palm and the thumb tips touching, is another common meditation gesture.
What we know, and what we don't
The uses in the table come from yoga tradition. There is very little good scientific research on hand mudras, and no reliable evidence that a mudra treats any disease, controls blood pressure or blood sugar, improves hearing or reduces weight.
What is reasonable to say: holding a mudra while sitting quietly and breathing slowly can help many people focus and relax, because it gives the hands and attention something steady to do. Treat mudras as part of a calming practice, not as medicine. See our medical disclaimer.
A 10-minute mudra and breathing practice
- 1 minute: settleSit tall, hands in Anjali mudra at the chest. Take three slow breaths.
- 4 minutes: Chin mudra with breathingPalms down on the knees. Breathe in for 4, out for 6.
- 4 minutes: Gyan mudra with meditationPalms up. Follow the breath at the nostrils; when the mind wanders, come back.
- 1 minute: closeReturn to Anjali mudra, then rest the hands and open your eyes.
Add a few rounds of Anulom Vilom before the meditation if you like.
Tips
- Keep the touch light; pressing hard creates tension.
- Any time of day works. Many people practise in the morning or before sleep.
- Stiff or arthritic fingers? Do the closest comfortable version, or simply rest the hands.
- Do not stop medicines or delay seeing a doctor because of a mudra.
Yoga mudras: common questions
What is a mudra in yoga?
A symbolic gesture, usually of the hands, held during breathing or meditation. The word means seal or gesture in Sanskrit.
Which mudra is best for beginners?
Gyan mudra or Chin mudra: the index finger and thumb touch lightly. Both are simple and common in meditation.
How long should I hold a mudra?
Start with 5 minutes and build to 15, as long as your hands stay relaxed.
Do mudras really work?
Many people find them calming as part of meditation. There is little scientific research, and no reliable evidence that mudras treat diseases.
What is the difference between Gyan mudra and Chin mudra?
The fingers are the same. In Gyan mudra the palms face up; in Chin mudra they face down.
Can I do mudras while lying down?
Yes, for example during Shavasana or Yoga Nidra, as long as your hands are comfortable.
Can mudras cure diseases?
No. Claims that mudras cure diabetes, thyroid problems, hearing loss or other conditions are not supported by good evidence.
Last updated 24 October 2026. This guide is for general education and is not medical advice.