Have you ever wondered why people meditate with different hand positions?
These are so-called mudras. Mudras are holy hand signs that are usually used during meditation to achieve a better meditation experience.
Here you can access our Complete Guide to Meditation.
In this article, we explain to you what a mudra is and what it means to you and your well-being. Then, we will explain to you the 11 best mudras for meditation in detail. In the end, you will get a list of 43 different mudras and their meaning.
Jump ahead to any of the sections below:
What Is a Mudra?
If you’re asking yourself right now: “What are mudras?”, here’s a mudra definition:
“A mudra is a symbolic, ritual gesture, which is mainly used in yoga and meditation.”
The term is Sanskrit and means “gesture”, “brand” or “seal”. These gestures are especially important in Buddhism and Hinduism. That’s why some call them Buddhist hand symbol(s) or gesture(s), which is not accurate. A mudra does not necessarily have to be interpreted religiously.
Most people know them only as hand positions, but there are numerous types of mudras, which are all different in themselves. For example, hand mudras are known to influence the flow of energy in the body and help you open your chakras.
It’s assumed that each mudra has its own effect on body and mind. Although hand or rather finger mudras are most common in yoga and meditation, there are also body, heart and perineal mudras. You can read more about this and about the different effects of the gestures during meditation, in this chapter.
Just this much in advance: After all, meditation is about your personal well-being. That’s why you should pick the gestures and positions that make you feel best.
Mudra Benefits
Each type of mudra has an individual effect on your mind and body. Generally speaking, mudras have two great advantages in meditation: They help you to relax and increase your ability to concentrate.
Their calming effect helps you to meditate in a more concentrated way, making it easier for you to maintain a good posture.
Mindmonia expert tip: Combine mudras with mantras to enjoy an even better meditation experience.
Think about it this way: Mantras keep your mind busy while mudras give your hands something to do. They are the optimal tool to improve your meditation practice, especially for people who have problems keeping their bodies still while meditating.
But why do hand positions actually help to keep your own body still?
Since we feel with our hands and thus “receive” one of our seven senses through our hands, they have a deep connection to the brain. Therefore, the way we hold our hands can influence the way we set our minds and bodies.
Types of Mudras and Their Meaning
As mentioned above, there are several types of mudras. The ingenious thing is that they can be used independently during meditation. To take your meditation practice to the next level, you can use several during one meditation session.
- Hasta – Hand Mudras / Finger Mudras
- Māna – Head Mudras
- Kaya – Body Mudras
- Bandha – Heart Mudra
- Adhara – Perineal Mudras
Of all types, hand mudras or rather finger mudras, are the best-known ones. That is why this article focuses on this kind of gesture. All the others are listed in the last chapter.
Mudras List
In total there are more than 30 different hand mudras, all of which can be combined with other mudra types. For example, you can combine a hand mudra with a body or heart mudra while meditating. In the following overview, we will explain the 11 most important ones that we at Mindmonia have used for the best results.
Anjali Mudra
The Anjali Mudra can not only be used for meditation but is also a common way of greeting in many Asian countries.
How To
Sit or stand up straight. Stretch out your back without getting a hollow back and bring your palms together at the level of the heart chakra. It is important that the palms are completely on top of each other. Make sure your fingers are always pointing upwards.
Meaning & Effect
Anjali is Sanskrit and means something like “address” or “offer”. The combined palms of your hands help to create a sense of balance between your mind and your body.
Although holding hands in a prayer position is often associated with certain religious topics or beliefs, this does not apply here. Meditation and yoga are practices that do not need to be interpreted religiously.
Use Case and Benefit
For a feeling of inner balance between your mind and your body.
Chin Mudra
The Chin Mudra is also called the gesture of consciousness. When you use it in meditation, you calm your mind and your thoughts. You also improve your overall state of mind. An alternative name is Jnana Mudra.
How To
With Chin, turn your hands in a way that the inside of your hands is facing down. Then, with the tip of your index finger, touch the tip of your thumb and form a circle with your two fingers. Leave the other fingers stretched out.
Meaning & Effect
This hand position stimulates the root chakra (also called Muladhara). It’s said that you can feel the energetic connection to the earth when you meditate with the Chin Mudra.
The grounding, respectively the connection to the earth, stands primarily for one thing: the path back to the origin. The Chin hand position helps you to bring simplicity and modesty back into your life.
Use Case and Benefit
For a feeling of connectedness and modesty.
Yoni Mudra
The Yoni Mudra stands for stress reduction. It helps you to deal with stress and depression and keeps the balance in your nervous system. Furthermore, it helps you relax and rejuvenate your mind.
How To
Place your thumbs and index fingers on top of each other to form a kind of triangle. Point the index fingers downwards and fold the other fingers at an angle.
Meaning & Effect
Yoni is an old Sanskrit word that means “uterus” or ” womb”. As you may know, when a baby is in the uterus, it’s on a stage, metaphorically speaking (because it gets all the attention), but still separated from the outside world. t’s isolated from stress and problems.
In a similar way, the Yoni Mudra protects you from the stress of the outside world.
Use Case and Benefit
For a feeling of relief and stress reduction.
Vishnu Mudra
The Vishnu Mudra is a difficult hand position. You can use it with either one or two hands. If you practice the Vishnu with one hand, always use the right hand, because it symbolizes the absorption of positive energy. That’s why this Mudra is one of the so-called right hand poses.
How To
Stretch out your hands and point your palms away from you (as if you were giving someone a high five). Then fold your index and middle fingers while holding your ring finger and little finger fully extended. If you have trouble holding the ring finger out, you can easily pinch the little finger under the ring finger.
Meaning & Effect
The Vishnu activates and balances the first three chakras (root chakra, sacral chakra, and solar plexus chakra).
Use Case and Benefit
For balancing and cleaning the 7 chakras.
Gyan Mudra
The Gyan mudra is by far the best-known mudra in our society. The uniqeness about this finger mudra is the fact, that besides the hand pose itself, breathing becomes also part of the gesture.
How To
Strictly speaking, this hand position is executed like the Chin, but with the palms upside down. It is important to stretch your thumb out, and not to bend
Meaning & Effect
In Sanskrit, Gyan means roughly translated “consciousness”, “wisdom” and “knowledge”. It improves your concentration and sharpens your memory. In addition to the mental benefits, it is believed that there are also physical benefits.
Use Case and Benefit
For increased concentration.
Abhaya Mudra
The Abhaya Mudra stands for peace, security, and fearlessness.
How To
This one is easy. Align your right hand upright so that the inside of your hand points away from your body. Tilt your hand backward until you feel some tension in your wrist. This gesture works best when you are sitting. Important: Hold your hand slightly below the chest for best results.
Meaning & Effect
Like the other mudras, Abhaya is Sanskrit as well. In translation, it means fearlessness. This gesture has prevailed and is considered to be the first mudra. It stands for peace and fearlessness because among other things it shows hands with no weapons.
Use Case and Benefit
For a feeling of peace, courage, and fearlessness.
Hakini Mudra
To perform the Hakini Mudra, you must use both hands.
How To
Put your hands together and do the Anjali. Then stretch your elbows a little outwards until your fingertips begin to join. Make sure that your fingertips are always pointing upwards. Do not force your fingers through, but let them loose.
In this picture, we deliberately held our hands down so that you could see the finger positions better.
Meaning & Effect
Hakini means strength or power in Sanskrit. However, the Hakini gesture does not refer to physical, but to spiritual power. Basically, this hand position helps you to better control your thoughts and gain more power over your own mind.
Use Case and Benefit
For a sense of increased mindfulness.
Prana Mudra
The Prana Mudra, also called Pran Mudra, is a hand position (one of the Hindu hand signs) that is known to strengthen the root chakra.
How To
To perform this gesture correctly, you must first turn your palms away from your body and stretch them out. Then take the ring finger and your little finger and bend them a little. Extend your thumb and place the fingertips of the two curved fingers on the tip of your thumb. Leave the index and middle fingers stretched out.
Meaning & Effect
Prana means energy or life. When you meditate with this hand posture, you activate not only your root chakra but also your inner energy.
Use Case and Benefit
For a feeling of more life energy and a higher energy level.
Dhyana Mudra
The Dhyana mudra is also called the meditation mudra. The Gyan, Chin, and Dhyana are by far the best-known hand positions for meditation.
How To
The best way to perform the Dhyana is to sit. Place the outside of your right hand into the palm of your left hand. Then put both hands in your lap. Make sure that the tips of your thumbs touch, but that your hand remains relaxed.
Meaning & Effect
The purpose is to bring you into a deep and calm state of concentration. Since the Dhyana stands for balance and equilibrium, it establishes the state of balance during meditation, between your body and your mind.
Use Case and Benefit
- Ensures mindfulness
- Reduces stress
- Improves concentration and memory
- Relieves anger and helps against depression
Apana Mudra
The Apana Mudra stands for the inner purification and cleansing of your body. The cleansing includes memories and emotions.
How To
You should use both hands for this gesture. Bend your middle and ring finger slightly towards your thumb. Make sure that the fingertips of the thumb, middle finger and ring finger touch each other. Extend the other two fingers completely.
Meaning & Effect
Apana is Sanskrit and means purification. This hand posture thus refers to physical and mental cleansing. This can mean toxins in the blood, menstruation but also the “purification of emotions”.
This type is particularly suitable for women as it helps to regulate the menstrual cycle and facilitate childbirth. Meditation with Apana Mudra can also help to deal with difficult emotions or mood swings.
Use Case and Benefit
For a feeling of inner cleanness.
Dharmachakra Mudra
The Dharmachakra Mudra is a religious gesture that was used in the first preaching of Buddha.
How To
For this hand position, you must use both hands. With your right hand, you do the Chin Mudra and with your left hand, you do the Gyan Mudra. Then connect the thumb and index finger of the right hand with the middle finger of the left.
Meaning & Effect
As you can see, the word
Use Case and Benefit
For a sense of timelessness.
Further Mudras
There are countless different types of mudras. However, the exact number is difficult to determine. Depending on which scripture (Buddhist or Hindu) you look at, the number varies between 30 and 800.
Since we only talked about the most important meditation hand signs so far, we would like to provide you with a more extensive list of the different mudra types.
Hand Mudra (Hasta Mudra)
Hand mudras are the easiest to perform and are therefore particularly suitable for beginners. In the right column, you will find the meaning of each one. Decide for yourself which hand posture you would like to integrate into your meditation exercises.
| Name | Meaning |
| Vayu Mudra | Air |
| Shunya Mudra | Void |
| Hridaya Mudra | Heart |
| Varuna Mudra | Rain |
| Shakti Mudra | Power |
| Prithvi Mudra | Earth mudra |
| Bhairav Mudra | Unbending |
| Ksepana Mudra | Remove negative energy |
| Vitarka Mudra | Logic |
| Kubera Mudra | Wealth |
| Ganesha Mudra | Self-confidence and courage |
| Kalesvara Mudra | Calms the mind |
| Surya Mudra | Fire mudra |
| Lotus Mudra | Heart chakra |
| Garuda Mudra | Air, Eagle |
| Uttarabodhi Mudra | Enlightenment |
| Shiva Linga Mudra | Balance between femininity and masculinity |
| Kundalini Mudra | Sexuality |
| Vajra Mudra | Balancing the elements |
| Matangi Mudra | Stress reduction |
| Surabhi Mudra | Fulfillment of wishes |
| Kali Mudra | Destruction of evil |
| Mushti Mudra | Anger control |
| Ushas Mudra | The source of all good things |
Head Mudras (Māna)
For head mudras, you use your eyes, ears, nose, tongue, and lips.
| Name | Meaning |
| Shambhavi Mudra | Centre of the eyebrows (observation) |
| Shanmukhi Mudra | Closing the seven gates |
| Khechari Mudra | Tongue lock (silence) |
| Kaki Mudra | Crow’s bill |
| Bhujangini Mudra | Respiration of the Cobra |
| Unmani Mudra | Attitude of thoughtlessness |
| Akashi Mudra | Awareness for your inner self |
Body Mudras (Kaya)
Yoga positions have similarities to these mudras. You use your entire body to benefit from the desired effects. Especially in meditation, you can use these mudras to keep things interesting so as not to always sit in the lotus position.
| Name | Meaning |
| Pashinee Mudra | The folded mudra |
| Manduki Mudra | The Frog |
| Tadagi Mudra | Block belly technique |
| Bhumisparsha Mudra | The earth is a witness |
Heart Mudra (Bandha)
Bandha mudras are advanced exercises that not everyone knows how to master. They are mainly used in yoga.
| Name | Meaning |
| Uddiyana Bandha | Blockade flying upwards |
| Mula Bandha | Root blockage |
| Maha Mudra | Great mudra |
Perineal Mudras (Adhara)
Adhara mudras often refer to sexuality.
| Name | Meaning |
| Vajroli Mudra | Thunderstorms |
| Maha Bheda Mudra | The great divisive mudra |
| Maha Vedha Mudra | The great penetrating mudra |
| Ashwini Mudra | Horse gesture |
Conclusion
A mudra is a symbolic, ritual gesture (or posture), which is used primarily in yoga and meditation for a better experience. Many think primarily of hand positions that are only used in meditation.
However, there are other, rather unknown mudras besides the hand or rather finger mudras:
- Head mudras
- Body mudras
- Heart mudras
- Perineal mudras
By the way: Did you hear about Reiki already? Reiki promises stress and pain relief by sending energy solely with your hands. Here is the link to our Reiki Guide.
You alone decide which gesture you use in which situation. It all depends on the goal you want to achieve in the first place. Depending on how you defined your goal, you need to determine which gesture you’ll need to use in order to reach your goal. For example, you should use the Gyan Mudra in order to increase your concentration.
Another factor that also plays an important role is your personal well-being. If you feel uncomfortable while meditating with a certain gesture, well, then don’t. Mudras can be an obstacle for a liberating meditation experience and therefore counterproductive if you don’t feel comfortable using them.
Our tip for you: combine the postures described in this article with mantras to enjoy an even better meditation experience.
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