Detailed instruction on chair yoga, adaptive asana, somatics, mudra, pranayama, yoga nidra, mantra, chanting, chakras, and philosophy.

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Mudra 101

Tips for Practicing Mudras
How Mudras Work
Benefits of Mudras
History & Indian Dance

What are Mudras?

The root of the world 'mudra' is 'mud' which means to bring happiness or bliss. The word "dru" means to draw forth. So mudras are gestures that are used to dissolves duality so the bliss that is our true nature to be recognized.
Typically the word 'mudra' is translated to mean 'seal' or 'gesture'6
Mudras affect the elements that make up our bodies, emotions, breath, mind and spirit
They are a means of communication, both of what is occurring in our internal landscape of sensation, thought and breath, as well as creating change in that landscape
Think of them as creating antennae with your hands or as a remote control that maintains balance between the elements and directs prana through the nadis and chakras

How to Use Mudras

The best time to practice mudra is during transitional times (morning, afternoon, and evening), but they can truly be practiced at any time of the day or night.
It takes 30 seconds for the mudra to create a connection and each mudra should be practiced at least 2-5 minutes, up to 45 minutes of mudra practice a day. This can be split into three sessions of 15 minutes each.
You can use mudras during meditation, asana practice, pranayama practice or even while in restorative poses.
You can also use mudras while on the phone, on the bus, while walking, with your hands in your pockets, during a stressful conversation or while falling asleep; basically, everywhere and at any time.
Some mudras are helpful for chronic conditions and others can be helpful for emergencies, in the moment, experiment to find what works best for you.
What actions, thoughts or words contribute to your present state of un-wellness? Are there any advantages to you being unwell? Are you willing to recognize the causes or hidden advantages and let them go?
Be patient with your progress and look for subtle positive changes. When working with chronic conditions, mudras may need to be practiced regularly for several weeks before benefit is observed.
With consistent practice, you may notice the effect of the mudra occurs more quickly.
Even if you don't feel any effect, TRUST that it is still there and working in you.
If you experience nausea, sweating, dizziness, chills or other disturbance, discontinue the practice of that mudra.

Practice Techniques

Before you practice mudras, warm up your hands:
- Clap the hands three times to awaken the blood flow
- Energetically "wash" your hands by rubbing the palms all over the inside and outside of the hands for up to one minute to activate the flow of prana to the hands
Be gentle with your hands if performing the mudra is difficult.
Try one mudra for a few minutes so that you can feel its effects fully, sometimes you will feel a stronger energy change when you release a mudra that has been held for a few minutes.
Develop a regular mudra practice by meditating on the same mudra daily to build the cumulative effect of the practice.
Be careful to not do too many mudras in one session, select one or two with similar effects
Work up to practicing mudras for 15 minutes at a time. Some say that optimum benefit is reached after 45 minutes. If this is too long of a session, break it up in to three sessions of 15 minutes. Trust that any amount of time spent practicing mudras is still beneficial.
Combine mudra practice with visualizations and affirmation (sankalpa) for stronger impact; suggestions are given for each mudra.

How to Hold Your Hands (Women & Men)

Some sources claim that everyone should practice mudras so that the right hand is always on top of the left, or the right hand is placed closer to the heart. In other words, the left hand supports the right hand. This comes from Hindu mythology, where Shakti (the female principle), supports Siva (the male principle). The left hand is also representative of the left pranic channel called Ida Nadi (Moon channel). The right hand represents the right pranic channel called Pingala Nadi (Sun channel).
- Men: Some sources claim men should practice mudras with the right over the left, or right hand closer to heart (tHPoM).
- Women: Women should practice mudras with the left hand over the right, or left hand closer to the heart.
- Notice how you habitually clasp your hands together, try the mudras both ways and see which way creates the strongest energetic effect.
Basic Method: While holding a mudra, notice the connection between the fingers or hands and feel the gentle pressure where things touch.
Method to Activate: While inhaling, try pressing the connection point of the mudra more, then less on the exhalation.
Method to Relax: While exhaling, try pressing the connection point of the mudra more, then less on the inhalation.

How to Use Affirmations

Positive Affirmation: Choose a mudra that is in synergy with your affirmation and mentally repeat it while inhaling.
Negative Affirmation: Choose a mudra that is in synergy with your affirmation and mentally repeat it while exhaling.

How to Use Visualization

Choose a mudra that is in synergy with your goal and visualize yourself achieving your goal.
Choose a color that is in synergy with your mudra and goal and visualize the color while holding the mudra.
- RED - Stimulates circulation, increases alertness, warming
- ORANGE - Improves mood, stimulates libido
- YELLOW - Stimulates digestion, mental alertness, promotes positivity
- GREEN - Calming, regenerating, symbolizes new beginnings
- BLUE - Calming, promotes security, symbolizes protection
- VIOLET - Transformation, spirituality
- BROWN - Stability
- BLACK - Protection, strength, emptiness
- WHITE - Purity, birth

The human body is made up of a microcosm of the five elements (earth, water, fire, air, and ether/space) that also make up the macrocosm of the universe. When these elements are in balance, we are healthy and vital. But there are innumerable ways in which these elements and other subtle energies can become imbalanced. From what we eat and drink, to how much and what kind of information we take in from television and social media, to who we surround our selves with, to how much sleep and exercise we get and even our ever fluctuating thoughts and moods, we can become imbalanced very easily. When imbalance is left too long, dis-ease may result. One way to regain the balance within, is by practicing mudra.

These five elements are represented by the five lower chakras (energetic centers) as well as the five fingers of each hand. If we look at how the five elements are represented by the thumb and fingers, you can make connections between their positions and an increase, decrease or balance of the elements in the body. The thumb is represented by fire (agni) which controls all the manifestation and transformation of all other elements in the body. The effect of mudras is to balance prana (life force) in all systems of the body and mind. They act like a thermostat, bringing the optimal amount of energy into the system, never creating a surplus.

Finger Quality Chart
Below is a table that shows the connections of the five fingers with the elements, chakras, body areas, emotions, prana vayus and koshas.

FINGERS	ELEMENTS	CHAKRA	BODY AREA	SENSES	EMOTION	PRANA VAYU	KOSHA	REPRESENTS
THUMB	Fire (agni)	Manipura	Stomach	Sight	Worry	Samana	Pranamaya	Supreme Soul
INDEX	Air (vayu)	Anahata	Lungs Large intestine	Touch	Grief, Fear	Prana	Manomaya	Individual Soul
MIDDLE	Ether (akasha)	Vishuddha	Heart Small Intestine Respiratory system	Sound	Impatience	Udana	Vijnanamaya	Ego
RING	Earth (prithvi)	Muladhara	Liver Gal Bladder Nervous System	Smell	Anger, Anxiety	Apana	Anamaya	Illusion
PINKIE	Water (jala)	Svadhisthana	Kidneys	Taste	Self-esteem	Vyana	Anamaya	Karma
SIDE OF FINGERS	Mind	Ajna	Eyes	Mind			Vijnanamaya
TIPS OF FINGERS	Consciousness	Sahasrara	Brain	Consciousness			Anandamaya

Elemental Properties

Earth - Solid, heavy, steady, no movement, governs the solid structures of body
Water - Liquid, flowing, downward movement, governs the fluids of body
Fire - Heat, transformation, upward movement, governs metabolism and body temperature
Air - Dry, light, dispersing, movement, governs gases in body, thoughts, and neural impulses
Ether - Spacious, refined, inactive, governs spaces between atoms

Palmistry & Acupressure
In the practices of acupuncture, acupressure and palmistry there are links between different parts of the hands and other parts of the body and personality. There is direct relationship between the hands and the neck and upper torso (including the lungs); the root of the nerves that move through the shoulders and hands begin in the neck. Tightness or inflexibility in the hands can mean tightness in the neck and restriction in the breath. By that same token, if you move and stretch the hands, it can help open the breath as well as relieve tension in the neck and shoulders. Also the area of the brain responsible for moving both the hands and feet take up a relatively large part of the brain in the sensory and motor cortices. Mudra practice stimulates various parts of the brain.

Fingers & Brain Areas
Note that the right hand corresponds to the left hemisphere of the brain which controls analysis. The left hand corresponds to the right hemisphere of the brain which is more intuitive.

Right Thumb -> Left Brain Center - Controls organization
Right Index -> Left Frontal Lobe - Controls executive function, comparison & categorization, managing attention, inhibition
Right Middle -> Left Crown - Controls movement of right side of body
Right Ring -> Left Parietal Lobe - Controls sense of touch on right side of body, memory and understanding spoken language
Right Pinkie -> Left Occipital Lobe - Processes visual input from right eye, controls observation
Left Thumb -> Right Brain Center - Controls movement of left side of body
Left Index -> Right Fontal Lobe - Controls speech and understanding language, mood, empathy, and personality, behavior regulation
Left Middle -> Right Crown - Controls sense of rhythm
Left Ring -> Right Parietal Lobe - Controls spatial sense and navigation, learning music pitches and rhythms
Left Pinkie -> Right Occipital Lobe - Processes visual input from left eye, controls recognition

Positional Relationships of Fingers and How the Effect the Elements
Keep these positional relationships of fingers and thumbs in mind when practicing mudras:

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Vishuddha Mudra

AFFECT RELATED EMOTION/ORGAN
Press thumb against side of finger
In the example of Vishuddha Mudra, the thumb presses against the side of the ring finger (earth); eases anger expression

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Akasha Mudra

BALANCE ELEMENT
Touch fingertip to thumb tip
In the example of Akasha Mudra, the thumb touches the middle finger (space); space is balanced.

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Prajna Prana Kriya Mudra

DECREASE ELEMENT
Touch fingertip to base of thumb or fold finger into palm and cover it with thumb
In the example of Prajna Prana Kriya Mudra, the index fingertip (air) touches the base of the thumb; air is decreased.

Adhi Mudra

INCREASE or CLEANSE ELEMENT
Touch thumb to base of finger
In the example of Adhi Mudra, the tip of the thumb touches the base of the ring finger (earth); earth is increased, emotions are grounded

Marma Points in Hands
According to Ayurveda, there are 101 marma points in the body. Marma points are places in the body where tissue of different types meet, such as in ligaments, tendons, joints, veins and muscles. This forms a point sensitive to the subtle energies of the body. We can affect different systems of the body as well as emotional states by putting pressure on these points. There are five marma points on the palm of the hand, they are:

Talahridaya (center of palm) - Controls circulation of prana and blood, respiratory system regulation, heart, lungs, and body temperature. In Reiki, this is the point through which the healing energy is transmitted. Most of the mudras activate this point.
- Abhaya Mudra, Jnana Mudra, Namaskara Mudra, Sankalpa Mudra, Vitarka Mudra, elemental mudras, vayu mudras and chakra mudras stimulate this point
Ksipra (between thumb & index finger) - Controls prana and udana vayus, circulation of plasma and respiration.
- Apanavayu Mudra, Garuda Mudra, Kalesvara Mudra, Linga Mudra, and Vayu Mudra stimulates this point
Kurca (mound of thumb, base of thumb joint) - Controls visual acuity, prana circulation throughout sense organs and brain
- Garuda Mudra, Linga Mudra, Mahasirs Mudra, Prana Mudra, Shanka Mudra, Uttarabodhi Mudra, and Vyana Mudra stimulate this point
Kurcasira (between base of thumb and wrist) - Controls digestive fire, cognitive ability, and Aamana Vayus
- Anjali Mudra, Namaskara Mudra, Padma Mudra, Sankalpa Mudra, Samana Vayu Mudra, Shanka Mudra, and Sparsa Mudra stimulate this point
Manibhanda (center of wrist) - Controls reproductive organs, immunity, the pain response, bones and joints, and Apana Vayu
- Bhairava Mudra, Matangi Mudra, Linga Mudra, Shakti Mudra, Surabhi Mudra, and Yoni Mudra stimulate this point

The Nadis and Minor Chakras in the Hand
The word 'nadi' is related to 'sound' and 'river'. Nadis are the subtle energy channels through which prana, or life force flows to each and every cell in the body. It is said that there are 72,000 nadis in the body, the main three are the sushumna nadi, or central channel of the spine along which the seven Chakras are aligned, Ida Nadi (cooling, intuitive) on the left side of the spine and Pingala Nadi (heating, active) on the right side of the spine. Ida and Pingala spiral around the spine, crossing between every chakra point like the double helix of a DNA strand, or a physician's caduceus staff. There are also both major and minor nadis in the palms and fingers with minor chakra points in the joints of the fingers and fingertips (four in each finger and three in the thumb). Each nadi and chakra act to direct and distribute prana throughout the entire subtle energy system.

Mudras create calm, help with insomnia, ease anxiety and emotional distress, eliminate fatigue, promote intuition and meditative states, and ease the symptoms of a host of physical conditions. Use the Therapeutic Mudra Index to find your ailment, and see the many mudras that are recommended.

therapeutic mudra index

History of Mudra

Mudras appear in many different world traditions including Egyptian hieroglyphics, Hinduism, Buddhism, Taoism, Christianity, Babylon, Roman art, Asian martial arts and Indian classical dance. The purpose of mudras varies and can include the focus of subtle energies, as a healing tool, as a metaphysical language and transmission of story through body language. Some say that ancient Rishis spontaneously practiced mudra in deep states of meditation.The first mention of mudra as a tool for self-realization was in the Yoga Vasistha (600-800 CE). It is also mentioned in the Patajnali's Yoga Sutras (500 BCE-400 CE scholars argue about when this work was compiled, hence the wide date range), the Kularnava Tantra (1000-1400 CE), the Siva Samhita (1300-1500 CE), the Hatha Yoga Pradipika by Nath Yogi Swatmarama (1350 CE), the Gheranda Samhita (1700 CE).

Five Types of Mudras
According to the Hatha Yoga Pradipika, there are five types of mudras, or seals that we can create with our bodies.

Hasta Mudra - Made using the hands; used to direct prana into the body and mind. Some mudras are formed with the right and left hands separate, these are called asamyukha mudra and may be performed with only one hand, both hands doing the same mudra, or both hands doing different mudras. Other mudras are formed with the hands joined together and are called samyukha mudra.
Mana Mudra - Made using the seven openings of the head (eyes, ears, nostrils and mouth); used to direct awareness away from sense perceptions
Kaya Mudra - Made with postures of the body (asana) combined with pranayama and visualization; used to open the chakras
Bandha Mudra - Locks made with contraction of the body with asana and breath retention; used to hold energy in place
Adhara Mudra - Made with contraction of the perineum, anus and sexual organs; used to stimulate the endocrine system

This text claims that practicing mudra bestows these eight siddhis, or spiritual accomplishments on the practitioner:

Anima - ability to reduce to the size of an atom
Mahima - ability to reach out into space
Laghima - ability to levitate and walk on water
Garima - ability to be heavier

Prapti - ability to achieve anything you desire
Prakayama - ability to become invisible
Isitva - ability to control the mind and body
Vasitva - ability to control the five elements

Mudra & Classic Indian Dance
Mudras have long been an integral part of classic Indian dance, called Kathakali. It combines literature, music, painting, acting and dance with elaborate masks and costumes; it tells a story filled with gesture of the body and hands. Indian dance expresses the myriad of human emotion associated with birth, courtship, marriage, victory, defeat, and death. It enables every person to communicate with the divine. Dr. Kanak Rele is one famous teacher of this style. There are innumerable combinations of mudra with gesture and expression that conveys every emotion, various scenarios, even animals and they are the words of the dance. Dr. Rele writes:

This stylisation was codified so that a single system originally arose to encompass the different parts of ancient India. This made the practice universal. Since there are no words spoken in dance, the dancer has to interpret the words of the song with hastas (hand gestures) and facial expressions. They [hastas] can mirror life or even articulate abstractions. These hastas are individual words which are to be used appropriately in sentences. So each sentence will have different hastas strung together.

I honor the teachings of Joseph & Lilian Le Page, Gertrud Hirschi, Suman Chiplunkar, Carrol & Revital Cain, Indu Aurora, and Rajendar Menen.
May these resources continue to guide more students and teachers to the power of mudra.

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Mudra 101

(c) 2020 Cheryl Fenner Brown, C-IAYT, E-RYT 500, YACEP