• This article includes what are Mudras, how they can be practiced, which finger relates to which Element of Nature and are Mudras useful. Part Two will explore simple Hasta Mudras, how to form them and when to include them in your practice.

My last article was Making Yoga a way of Life

Start with just five minutes a day to turn inward and become aware of yourself

Have you ever noticed what your hands do when you feel stressed? You clench your fists, rub your palms, touch your face, or keep moving your fingers without realizing it. And when you finally relax, your hands soften too.

There exists a connection between our hands, breath, mind and the way we experience the world. Yoga understood this connection for thousands of years, through Mudras.

A “Mudra” means a gesture, seal or symbolic expression. In the yogic tradition, a Mudra is more than a simple hand position. It is a way of directing and containing    , prana, also known as the life force. You have probably seen someone sitting in meditation with their thumb and index finger touching. You may also have noticed someone bringing their palms together in prayer. These are familiar examples of mudras. There are many different mudras in the yogic tradition. The most common are known as the Hasta Mudras, or hand gestures that form part of an asana, pranayama or a meditation practice.

Our mind is constantly scattered and over stimulated, eating while looking at our phones, working while thinking about what needs to happen next, multitasking and juggling many things at once.. A mudra offers a simple way to bring our attention back to ourselves. When you hold a mudra during meditation or pranayama, your hands give the mind something tangible to focus on, creating a point of awareness, alongside the breath and the body. Think of a Mudra simply as a gesture that gives you a moment to turn inward and become aware of yourself.

What makes hand mudras particularly accessible is their simplicity. You do not need a yoga mat, special clothing, a quiet studio or an hour of free time. You only need your hands and awareness. Perhaps this is why they are particularly relevant today as the mudra gives the hands a chance to be still.

To understand Hasta Mudras better, we need to understand the Pancha Mahabhutas, or the five elements of nature. These are Agni or Fire, Vayu or Air, Akasha or Space, Prithvi or Earth, and Jala or Water.

Table 1 Each finger is associated with one of the five elements.

When we bring particular fingers together in different combinations, we create different mudras.

Each mudra is traditionally understood to influence the movement and direction of prana in a particular way. This is why different mudras have different purposes and benefits. For example, Apana Mudra is traditionally associated with Apana Vayu, the downward-moving energy associated with elimination and release. The mudra is therefore, used with the intention of directing energy in that particular direction.

Some may wonder, are mudras useful?

If you are not convinced, allow yourself to experience with them as a practice than simply accepting an idea. Sit quietly with any mudra that you know. Notice your breath. Notice your mind. Notice how your body feels after a few minutes of practicing a mudra. Sometimes the change may be obvious. Sometimes it may be subtle. And sometimes you may not notice much at all, if you are a beginner. The experience will vary and will evolve with regular practice.

Mudras do not always need 30 minutes every morning. Start with just five minutes a day. Practice while sitting quietly before your day begins, in between two tasks, alongside your pranayama, with or after your asana practice or before you sleep. The practice can easily fit into free moments you have.

If you are new to mudras, keep it simple. Sit comfortably, allow your spine to be upright and relax your shoulders and jaw. Place your hands gently into the mudra without pressing the fingers together. Let the breath settle and stay with the practice for a few minutes.

Different traditions recommend varying durations of individual mudras, depending on the practice and its purpose, but five minutes is a good place to start. As with many practices, consistency is more useful than trying to do too much, at once.

Each mudra has its own purpose and associated benefits. Each mudra influences different aspect of prana and its five elements of nature. While these practices support our physical, mental and energetic wellbeing, they should not be presented as an absolute cure for a health condition. They complement other forms of care, and should not be seen as a replacement. The value also lies in giving yourself a few moments of focused awareness and making the practice a consistent part of your day.

So the next time you are distracted, anxious or low on energy, try a mudra for a few minutes. In a world that is constantly busy and jostling, a mudra reminds us that yoga can also find its way into the small spaces of everyday life, well beyond the mat.

In part two, we will explore some simple Hasta Mudras, how to form them and when to include them in your practice.

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Also read

1. Hasta Mudras

2. Introduction to Mudra Therapy

3. Dhyana Mudra

4. Shambhavi Mudra

5. Garuda Mudra

6. Bronchial Mudras

7. Ushas Mudra