Eight Mudras I Use During My Yoga and Pranayama Classes

Mudra means "seal", "gesture" or "mark". Mudras are special hand and finger positions incorporated into the practice of yoga, though they can also involve the feet. They facilitate the flow of energy through the body and enhance the effectiveness of one's practice.

For many years, the concept of using mudras during my yoga practice was a little confusing. I used them constantly without really knowing or understanding their energetic and connective quality.

It was only when I began practising pranayama as taught by Swami Gitananda that I started to understand and feel the subtle connections created by these simple gestures, from one side of the body to the other, or in a specific area of the anatomy.

Effective use of mudras is not something that comes quickly. You may not feel very much for a while, and this is entirely normal. With perseverance, soft practice, patience and open-mindedness, it becomes possible to draw attention inward through the practice of mudras.

There are hundreds of mudras developed over the centuries. Here I focus on eight that I use regularly during postures, pranayama and meditation. Through my own practice and teaching, I have experienced their value in supporting health, steadiness and calm.

Through my own practice and through my teachings, I have personally experienced their efficiency in providing health, empowerment and serenity. They are great for our wellbeing, so don’t be afraid to try them out!

1. Anjali mudra:

Originally a sacred greeting or salutation, this gesture is often translated as "I bow to the divinity within you from the divinity within me" (Namaste). The Anjali mudra is at the centre of yogic practice. It is used as a gesture of composure, a way to centre oneself and deepen the state of meditation. When both palms are placed together, they represent the shape of the heart, and a process of unification between the right and left hemispheres of the brain, the yoking of our active and receptive natures.

To perform the Anjali mudra, press the palms together with the fingertips pointing upwards. The palms can be firmly together or with a small space between them, depending on the practice. The thumbs are held at the Anahat chakra, in the centre of the chest at the level of the heart. At times the thumbs may be placed at the third eye (Ajna chakra), or the hands placed at the side of the body or at the back.

Both palms pressed together with fingers pointing upward, demonstrating Anjali mudra

Open hand with fingers extended, showing the starting position for Anjali mudra

2. Chin mudra

The psychic gesture of consciousness. This mudra is used in seated meditation or pranayama such as Ujjayi or Adham pranayama. It has a grounding effect on the mind and is also used during the chanting of OM at the beginning or end of class. During Mahat Yoga pranayama (the full breath practice), prana links up terminals in the hands and makes connections to the apraakasha bindu, which governs sectional breathing from the medulla oblongata in the back of the brain. Chin mudra also connects energy and nerve pathways to the chin bindu, associated with the part of the brain that governs abdominal breathing.

To form Chin mudra, touch the thumb to the index finger and place the palms down on the thighs. It can be adapted with palms facing up during meditation and chanting.

Both hands with palms facing upward and thumb touching index finger, demonstrating Chin mudra for meditation

Both hands with thumb and index finger touching and remaining fingers extended, showing Chin mudra

3. Chinmaya mudra

The psychic gesture of awareness. Chinmaya mudra promotes physical and mental health and connects energy and nerve pathways associated with the part of the brain that governs mid-chest breathing. To create it, touch the thumb to the index finger and fold the remaining fingers into the palm.

Both hands held in a soft fist with thumbs raised, showing a variation of Chinmaya mudra

Both hands with thumb touching index finger and remaining fingers folded into the palm, demonstrating Chinmaya mudra

4. Adhi mudra

The primal gesture, considered the first mudra because it is the first gesture an infant can make with the hands. It has a calming and quieting effect on the mind and the nervous system.

Adhi mudra connects energy and nerve pathways associated with the part of the brain that governs upper-chest breathing. It is performed in the same way as Chinmaya mudra, but with the thumb folded into the palm of the hand.

Both hands open with palms facing upward, showing the starting position before forming Adhi mudra

Both hands palms facing upward with thumb tucked into the palm, showing the formation of Adhi mudra

Both hands forming a closed fist with the thumb folded inside the fingers, demonstrating Adhi mudra

5. Brahma mudra

The gesture of supreme spirit. Brahma mudra connects energy and nerve pathways associated with the part of the brain that governs the lungs and the complete breath. It has a revitalising effect on the whole system. To form it, place both hands in fists as in Adhi mudra, then join the knuckles at the navel with palms facing up.

Both hands in fists with knuckles touching at the centre, demonstrating Brahma mudra

6. Ganesha mudra

Ganesha mudra supports self-confidence and the inner strength to move through obstacles. It is often used during binding postures where strength and engagement are needed, and can be a useful support during a demanding yoga posture. It relieves stress and tension and lifts the spirit.

Bring both hands in front of the chest with elbows bent. Position the left hand with the palm facing outwards so that the thumb points towards the solar plexus and the little finger towards the collar bone. Bend the four fingers of the left hand into a claw and clasp them with the four fingers of the right hand, with the right palm facing towards the chest.

Both hands clasped together with fingers interlocked in front of the chest, demonstrating Ganesha mudra

7. Matangi mudra

Matangi mudra is about transformation. It connects us with our inner fire and is associated with clarity, focus and a sense of inner confidence. Fold the hands in front of the solar plexus, extend both middle fingers and join them at the tips. Direct attention to the breath in the stomach area. This mudra supports the overall inner harmony of mind and body.

Single open hand with palm facing forward, showing the starting position for Matangi mudra

Both hands folded together with middle fingers extended and touching at the tips, demonstrating Matangi mudra

Side view of both hands folded with middle fingers extended and joined, showing the full form of Matangi mudra

8. Nasarga mudra

This is the mudra used during alternate nostril breathing (Nadi Shodhana or Surya Bhedana). Place the index and middle fingers between the eyebrows, with the thumb, ring finger and little finger resting gently at the sides of the nose. This mudra supports concentration and enhances focus during breathwork.

Laurent Roure demonstrating Nasarga mudra from the front, thumb and ring finger poised at the sides of the nose

Laurent Roure seen from the side demonstrating Nasarga mudra, with index and middle fingers resting between the eyebrows

If you would like to explore mudras in a class setting, breathwork and pranayama classes run throughout the year, both online and in person.

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