The word Mudra lends itself to many meanings depending upon the context that it is used in: dance, finance, religion, sculpture, communication and of course, yoga. We often think of yoga as a series of physical exercise. However, as I always say, it is a mind-body system that encompasses physical, mental and spiritual wellbeing. The concept of yoga mudra is a part of the yogic lifestyle that uses certain gestures and symbols to help us attain optimal wellbeing. Today, let us look at what yoga mudras are, and the different types of yoga mudras including Simha mudra, which goes beyond hand gestures.
The concept of mudras.
We have all seen classical dance recitals that use mudras – specific hand and finger gestures that communicate emotions, depict mythological figures, or tell stories. There are about 500 different gestures of the hands, wrists, arms and even shoulders that symbolize these words or feelings or stories. Both Buddhist and Hindu traditions use these hand and finger gestures. This is why we see sculptures and paintings of the Buddha depicting these mudras as well. Lord Krishna is often depicted as assuming the ‘Gyan mudra’ (knowledge) when imparting the tenets of the Gita to Arjun on the battlefield.
Yoga mudras correspond to the Ayurvedic understanding of the human body and the doshas (humors), namely vatta, pitta, and kapha. This ties in to what we understand about the ‘nadi mandala’ and the chakras within the body. The mudras are meant to help balance the doshas within the body, to bring the nervous system in balance and to prevent health anomalies, and enhance both physical and mental health. This is done by removing blockages and enabling the free and healthy flow of prana within the body. When used in conjunction with the appropriate yoga asanas and meditative practices, yoga mudras are seen to enhance health and wellbeing.
Each of the five fingers used in performing the yoga mudras corresponds to the five elements of the universe: fire, water, sky, earth, air.
- The thumb corresponds to the fire element or agni. It signifies emotions such as worry and relates to the stomach.
- The index finger corresponds to vayu or wind, and is correlated to emotions such as unhappiness, loss, or bereavement. It connects to the large intestine and the lungs in the body.
- The middle finger is connected to akash or the sky, and corresponds to the heart and the cardiovascular system of the body. It governs emotions such as recklessness or spontaneity.
- The ring finger represents the earth or prithvi, and governs anger. It is connected to the gall bladder, liver and nervous system.
- The last or little finger corresponds to jal or the water element, and governs fear while connecting to the kidneys.
Types of yoga mudras and their benefits
As the old saying goes, it takes five fingers to make a fist. Similarly, it takes different mudras of each of the fingers to restore health and balance to the body and the mind. Each finger corresponds to one of five elements to help balance the energy within the body. The video above is a good introduction to the main yoga mudras – how to perform them and their positive impact on us. It is interesting to see the comments below the video where people have found help for a range of problems ranging from pain, to anxiety and depression, to addiction, and to enhancing overall quality of life.
There are many different types of mudras categorized as per the part of the body they engage. The hasta mudra refers to hand gestures while the mana mudra refers to gestures of the head. The bandha mudras involve lock gestures, and the kaya mudras refer to postural gestures. Adhara mudras involve perineal gestures. Some mudras are oriented towards physical wellness, chief among them being gyan mudra, vayu mudra, prana mudra, agni or surya mudra, prithvi mudra, and so on. Mudras such as adi mudra, varda mudra, samana mudra and so on are geared towards enhancing emotional wellbeing.
Adi Mudra
Adi mudra is thought to be the first or original mudra; because it is the gesture that a fetus can make while still inside the womb. It involves tucking the thumb into the palm and folding the fingers over it to form a closed fist. It is often used while performing pranayama or as an accompaniment to meditation, as well as along with certain yoga postures. This mudra is thought to calm the mind and balance the nervous system by promoting self-awareness.
Gyan Mudra
Gyan mudra is thought to be among the most important of mudras. As we know, this is thought to be the mudra that the Buddha is seen to use most frequently and which accompanied the revelation of the Gita by Lord Krishna to Arjun. It is the sacred hand gesture used by yogis performing ‘tapp’ and by dancers depicting the Nataraj pose. The tip of the thumb and index finger of both hands are brought together to form an O with the remaining three fingers pointing outward and the palm facing upward. This mudra is most often used to concentrate the mind during meditation and when performing pranayama such as ujjayi or kapalbhati. This mudra is symbolic of the seeker who wishes to expand the mind and absorb knowledge. It is thought to improve focus and memory, as well as the functioning of the pituitary gland.
Vayu Mudra
Vayu mudra is thought to balance the air element of the body and helps the free flow of prana within the body. Here, the index finger is bent and curled into the palm with the thumb holding it down and the three other fingers are extended parallel to each other. This mudra can accompany sukhasan, vajrasan or padmasan. It is thought to help manage certain types of pain and arthritis, reduce acidity, and can also promote hair growth.
Akash Mudra
Akash mudra is performed while doing ‘dhyaan’ or meditation, and to accompany positions such as sukhasan, vajrasan or padmasan. This mudra can be performed by bringing the tips of the thumb and the middle finger together to form a circle with the three other fingers pointing outward. This is the mudra related to the sky or space and helps us gain positive energy. It helps us feel happier and more content or satisfied with life. It is thought to improve eyesight and enhance bone health by correcting calcium deficiencies.
Shunya Mudra
Shunya mudra refers to emptiness or nothingness; as we know the word shunya means zero or nothing. This mudra balances the space element in the body and is said to have certain therapeutic impacts. Here, the tip of the middle finger is placed at the base of the thumb, with the thumb gently pressing along the back of the middle finger, its tip placed just below the knuckle of the middle finger. This mudra is thought to ease problems like vertigo or motion sickness, and other ear related health issues such as earache, tinnitus and reduced hearing.
Prithvi Mudra
Prithvi mudra helps balance the earth element within the body and is related to the ring figure of the hand. To perform this mudra, one must join the tip of the ring finger with the tip of the thumb with slight pressure while extending the remaining fingers out as much as possible. This helps reduce the fire element of the body while increasing the earth element to enhance energy and stamina levels, speed up healing and recovery from disease. This mudra is also thought to improve uptake of vitamins and minerals in the body so as to better nourish the internal organs. Since this mudra is thought to be associated with the nose, it can also help in improving nasal function.
Agni Mudra
Agni mudra is performed by holding down the ring finger with the thumb and is also thought to be performed as the image above shows. Here the right hand is made into a fist with the thumb pointing upward which is then rested upon the palm of the open left hand, palm facing upward. This is thought to improve self-confidence and esteem while enhancing creative ideas and vitality. This mudra is seen to help in balancing the fire and space elements in the body.
Prana Mudra
Prana mudra is said to have been performed by Lord Shiva in his Adinath avatar, and is typically used by those who seek spiritual upliftment. It involves touching the tip of the thumb to the tips of the ring and little fingers with the remaining two fingers stretched out. It balances the vata element in the body and activates the root chakra to generate energy and heat within the body. This mudra is thought to be beneficial for people with high blood pressure or ulcers, skin issues, low energy, and feelings of frustration and stress.
Chinmaya Mudra
Chinmaya mudra is a simple hand gesture that helps with breath awareness and keeps the prana flowing smoothly within the body. Here, the index finger and thumb tips are joined while the rest of the fingers are curled within the palm. This is known as the awareness mudra and is thought to enhance mental wellbeing. It helps us feel more relaxed and calmer by stabilizing the breathing process. This can also help to improve memory and resolve sleep disorders.
Varun Mudra
Varun mudra is the hand gesture that utilizes the thumb and the little finger. The little finger is bent and tucked down into the palm with the thumb overlying it to keep it in place. It can also be performed by touching the tips of the little finger and the thumb as shown in the image. Since the little finger corresponds to the water element, this mudra will help to balance this element in the body. Regularly performing this mudra can help improve circulation in the body. This promotes hydrating of the skin and enhances clarity of thought and creative ideas; helping us become more effective communicators.
Simha Mudra
Simha mudra is, as the name suggests, the lion pose and a mudra that relates to the face and not just the hands. In seated position, one should lean forward slightly and while exhaling, one should open the mouth wide and stretch the tongue out as if trying to touch the chin. At the same time, both the eyes should try to look at the tip of the nose or the centre of the eyebrows. This is to be accompanied by a roaring sound. Simha mudra is said to improve thyroid function in the body. It can help people who have sleep apnea or snoring issues. Since this is a face exercise it stimulates blood flow to the face and slows down premature aging. It is also thought that this clears the throat, and improves voice quality and singing ability.
While there are many more yoga mudras, the ones listed above are among the more popular ones that are seen to offer the most benefits. The pressure between fingertips should ideally be gentle and not heavy. All of the yoga mudras are best performed using the correct technique and under the guidance of an experienced instructor if one is to derive optimal benefit. It is also important to make sure that there are no contraindications. For instance, Simha mudra is not advisable after surgery. It is best for people from 7 to 70 years of age and is thought to be ineffective for kids below that age. In some cases, some mudras may not be suitable for people with certain health ailments, so it is best to perform these under expert guidance.
Like chakras, the elements in the body need to be balanced for optimal health. The idea behind practicing these mudras is to balance the imbalanced elements in the body. So, it’s important to only practice the mudras prescribed for you, else you might unknowingly make the imbalance worse.
Another important thing to remember is that this is a complementary therapy that works best in conjunction with other healthy lifestyle strategies. Doing regular yoga with a good yoga guide or teacher, using the correct techniques, regularly performing pranayama and meditation are important to get the most out of yoga mudras. You need to orient your mind positively with the belief that you’re doing something to improve your mental and physical wellness, and to help manifest your health and wellness goals.