20 Apr 2025 Himalayan Yoga Academy
Inner peace and a calm mind are tough to experience in this present hectic world. It has become a great necessity to soothe a restless mind and body. People use different methods for calming the mind and attaining inner peace. One of the easiest yet most effective proven methods is using various mudras while practicing meditation. These simple methods are easy to use and have barely any side effects. Hence, we present a blog on Mudras for calming the mind to use during meditation to attain energy flows within the body. We also further explore how to do the different mudras (hand gestures) practices, their benefits, and potential side effects. The best part of practicing these mudras is that you can use them anywhere, at any time, for calming the mind.
What Are Mudras?
In a simple word, Mudras are a combination of subtle physical movements. It alters mood and perception, further enhancing concentration and awareness. Mudra translates to ‘gesture’ or ‘an attitude’. Furthermore, it is described as psychic, emotional, devotional, or aesthetic gestures. Seal, short-circuit, or circuit-by-pass are some other defining terms for Mudra. In yoga and meditation, mudras help to influence the flow of energy (prana) and stimulate different parts of the body and mind.
Types of Mudra Techniques
Normally, we classify them as two Mudra techniques:
- Simple Hand Positions
- Whole-body combination (asana, pranayama, bandha, and visualization)
5 Mudras for Calming the Mind
Gyan Mudra | Mudra of Knowledge
An essential, widely practiced Science mudra symbolizes the mind and brain union. It is also known as Saraswati Mudra.
Popular as: Chin Mudra
Combination Element: Air and Fire
Fingers used: Index finger and Thumb
Activates: Sahasrara (Crown Chakra)
Steps:
- Sit comfortably in a Lotus pose with a straight spine.
- Join the tip of the index finger to the tip of the thumb.
- Keep the other three fingers straight and relaxed.
- Place hands on knees, palms facing up.
- Relax and meditate for a few minutes.
Gyan Mudra Benefits
- Activates different brain glands (Pineal, Pituitary, and Hypothalamus)
- Creates energetic balance between the mind and the body
- Improves memory and concentration, promoting intellect
- Calms the mind, overcomes addictions, and boosts positive thoughts
- Improves intuition as it activates the third-eye chakra
- Reduces anxiety symptoms and promotes emotional balance
- Excellent stress buster to help release hypertension, heart disease, insomnia, etc.
Gyan Mudra Side Effects
- Rarely any, but avoid using by overthinkers
Shuni Mudra | Mudra of Patience
A vital mudra for overthinkers, which helps to make people stay focused in the present and increases concentration. It reinforces the air and fire elements in the body.
Popular as: Saturn Mudra
Combination Element: Space and Fire
Fingers used: Middle finger and Thumb
Activates: Manipura (Solar Plexus Chakra)
Steps:
- Sit relaxed in padmasana (lotus pose) or any comfortable asana.
- Join the top of the middle finger to the tip of the thumb.
- Keep the remaining fingers straight.
- Rest your hands facing up on your knees.
- Close your eyes and meditate for a few minutes.
Shuni Mudra Benefits
- Encourages patience, discipline, and compassion
- Activates sensory and intuition powers
- Purifies the mind and the body
- Good for digestion, increases metabolism
- Calms the mind, reducing impulsivity and stress
- Healthy, glowing skin and clear eyes
- Boosts will power and confidence
Shuni Mudra Side Effects
- Avoid when feeling emotionally overwhelmed
Prana Mudra | Mudra of Life Force
The powerful mudra is the union of water, fire, and air elements, which is the combination of Prithvi and Indra tattva mudras. Regular practice of Prana mudra creates a reservoir in the body and regulates the prana vayu in the body.
Popular as: Vital Energy Mudra
Combination Element: Earth, Water, and Fire
Fingers used: Ring finger, Little finger, and Thumb
Activates: Muladhara (Root Chakra) and Anahata (Heart Chakra)
Steps:
- Sit comfortably in cross-legged or lotus pose with your spine straight.
- Join the tip of the ring and little finger to the tip of the thumb.
- Keep your index and middle fingers straight.
- Rest your hands on your knees, palms facing upward.
- Relax and meditate for a few minutes.
Prana Mudra Benefits
- Enhance mental clarity by improving memory and concentration
- Reduce fatigue and rejuvenate the body
- Strengthen the immune system and vitality
- Clean out blood vessels, arteries, and veins
- Relief from respiratory diseases
- Effective mudra for the heart and lungs
- Good for curing eye diseases (dry eyes, red eyes, etc.)
Prana Mudra Side Effects
- Avoid if you have hypertension issues, and during pregnancy
Dhyana Mudra | Mudra of Meditation
A very significant mudra that energizes the Pran Shakti. It creates a balance and harmony between all 5 elements in the body. It is also known as Brahmanjali Mudra.
Popular as: Samadhi Mudra
Combination Element: Air
Fingers used: Thumb
Activates: Sahasrara (Crown Chakra) and Ajna (Third Eye Chakra)
Steps:
- Sit comfortably with straight posture.
- Place your left hand on your lap, facing upward.
- Place the back of the right hand over the left, facing up.
- Slowly touch the tips of both thumbs, forming a triangle shape.
- Close your eyes, relax, and meditate in this mudra for a few minutes.
Dhyana Mudra Benefits
- Calms the mind, minimizing hyperactive thoughts
- Improves concentration powers
- Proper heart functioning regulates palpitations
- Helps to maintain a balance for both low and high pressure
- Calms the nervous system, helping to reduce stress, fear, etc.
- Proper balance between both right and left brain
- Supports in awakening the conscious and spiritual level
Dhyana Mudra Side Effects
- Sitting in the same posture for a longer period may cause pain in the legs
Apana Vayu Mudra | Heart Calming Mudra
The perfect mudra for a healthy heart is a combination of apana (downward flowing energy) and vayu (air). It is also known as a “first aid” mudra during panic or stress attacks.
Popular as: Mritsanjeevani Mudra
Combination Element: Earth, Space, and Fire
Fingers used: Ring finger, Middle finger, and Thumb
Activates: Anahata (Heart Chakra) and Muladhara (Root Chakra)
Steps:
- Sit in a Padmasana or any comfortable asana.
- Curl your index finger into the base of the thumb.
- Join the tips of the middle and ring fingers with the tip of the thumb.
- Keep the little finger straight.
- Rest the palm facing up on your knees.
- Relax and start to meditate for a few minutes.
Apana Vayu Mudra Benefits
- Proper heart functioning with regulatory circulation
- Improves digestive issues
- Reduces mental tension and anxiety issues
- Calms the mind, promoting mental clarity
- Develops emotional balance by releasing fear
- Boost stability and harmony within the body
- Clear energetic blockages in the chest and abdominal areas
Apana Vayu Mudra Side Effects
- Not recommended for certain heart conditions or low blood pressure
Conclusion
Mudras are simple tools for calming the mind. The right use of mudras while practicing meditation brings mental clarity and emotional balance. Incorporate mudras in your daily meditation routine or practice if you are feeling stressed or dealing with emotional turmoil. Practice daily with mudras, start small, and stay consistent. Gradually, a positive effect on the mind, body, and soul is visible. As a result, experience the calming mind and mental clarity with overall energetic balance.
Frequently Asked Questions (FAQs)
How long should you practice the Mudras?
It is ideal to practice each mudra for 5 to 15 minutes.
When to practice?
You can practice daily during meditation in a mindful state or when feeling stressed or overwhelmed.
How to practice it?
You can just sit in a comfortable position and practice. You can also combine mudras with deep breathing or mantras for greater effect.
Are there any precautions and side effects?
Don’t overdo it to maintain a balance and good flow of energy.
When not to practice the Mudras?
If you are not feeling well, highly energized, or overly mentally distressed, don’t practice the mudras.