Yoga Mudra: A Practical Guide to Hand Mudras

What is a yoga mudra?

Old hatha yoga texts use the word mudra for several practices, not only hand gestures. The Hatha Yoga Pradipika describes ten mudras, including body positions, breath locks and inner techniques such as khechari mudra and ashwini mudra. In everyday use, though, mudra yoga usually means hand mudras: hasta mudras held in the lap or on the knees.

Five fingers are often linked to five elements: thumb with fire, index with air, middle with space, ring with earth and little finger with water. Joining or folding fingers is said to balance these elements. This is a traditional framework, not a medical one, and the evidence for specific health effects is limited.

Types of mudras in yoga

The classic phrase asana pranayama mudra bandha describes how these fit together in hatha yoga: posture, then breath, then seals and locks.

Hand mudras for focus and meditation

• Gyan mudra: index tip to thumb tip, palm up.
• Chin mudra: the same circle with palm down.
• Chinmaya mudra: the circle with the other fingers curled in.
• Adi mudra: thumb tucked in a loose fist.
• Dhyana mudra: hands resting in the lap.
• Shambhavi mudra: gaze toward the eyebrow centre.

Element mudras: air, space, fire, earth, water

• Vayu mudra (air): index folded to the base of the thumb.
• Shunya mudra (space): middle finger folded the same way.
• Surya mudra (fire): ring finger folded under the thumb.
• Prithvi mudra (earth): ring tip to thumb tip.
• Varun mudra (water): little tip to thumb tip.

Some teachers also describe akash mudra, middle tip to thumb tip, for space.

Mudras with two or more fingers

• Prana mudra: ring and little fingers to the thumb.
• Apana mudra: middle and ring fingers to the thumb.
• Apana vayu mudra: the heart mudra, combining vayu and apana.
• Udana vayu mudra: four fingertips joined, little finger free.
• Linga mudra: interlaced fingers with one thumb upright.
• Shakti mudra, shankh mudra, yoni mudra and uttarabodhi mudra: two hand mudras with distinct shapes.
• Anjali, abhaya and bhumisparsha: gestures also seen in classical art across Asia.

Other mudra names you may hear

Many smaller mudras are taught by individual teachers. We have not written full pages for them, but here is what the names refer to.

• Pushan mudra: a two hand mudra with different finger joins on each hand, linked with digestion.
• Surabhi mudra: an intricate interlocking of fingers named after a wish fulfilling cow in legend.
• Mohini mudra: a gesture described in some modern mudra books; forms vary.
• Vajroli mudra: a hatha practice of pelvic floor control, best learned from a teacher.
• Viparita karani mudra: the inverted posture known as legs up the wall when done gently.
• Power mudra: a name used online for several different gestures, with no single classical form.

How to practise a hand mudra

1. Sit comfortably in sukhasana, vajrasana or on a chair with feet flat.
2. Rest the hands on the knees or thighs and relax the shoulders.
3. Form the mudra with light contact, no pressing or straining.
4. Close the eyes and breathe slowly through the nose.
5. Hold for 5 minutes at first, building to 15 minutes.
6. Release, shake out the hands gently and sit for a few breaths.

Mudras pair well with slow breathing. Try one alongside anulom vilom or the breath pacer on the pranayama page.

Mudras for common goals

People often look for a mudra for sleep, weight or energy. We cover two of these in detail: mudra for sleep and mudra for weight loss. Please read them with realistic expectations. A mudra can be a calming ritual that supports good habits; it cannot replace sleep hygiene, diet, exercise or medical care.

Every mudras guide on this site