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Hand Mudras: De-stress anywhere, anytime

Hand Mudras

De-stress anywhere, anytime

Incorporate these stretches into your routine to ease tension and increase flexibility
Yoga-Gyan-Mudra

1. Gyan Mudra

(Gesture of Knowledge)
How to Do:
  • Sit on a chair with a straight back, feet flat on the ground.
  • Rest your hands on your thighs, palms facing upward.
  • Touch the tip of your index finger to the tip of your thumb, forming a circle.
  • Keep the other fingers extended but relaxed.
Time Duration:
  • Hold for 15–30 minutes daily (can be divided into 5–10-minute sessions).
Health Benefits:
  • Improves concentration and memory.
  • Enhances mental clarity and focus.
  • Reduces stress, anxiety, and insomnia.
  • Promotes a sense of calm and spiritual growth.

2. Prana Mudra

(Gesture of Vital Energy)
How to Do:
  • Sit comfortably with your back straight.
  • Place your hands on your thighs, palms upward.
  • Touch the tips of your ring and little fingers to the tip of your thumb.
  • Keep the index and middle fingers extended.
Time Duration:
  • Practice for 15–30 minutes daily.
Health Benefits:
  • Boosts vitality and energizes the body.
  • Strengthens the immune system.
  • Improves vision and reduces fatigue.
  • Helps overcome feelings of lethargy or exhaustion.
Yoga-Prithvi-Mudra

3. Prithvi Mudra

(Gesture of Earth)
How to Do:
  • Sit with a straight spine, feet firmly on the floor.
  • Rest your hands on your thighs.
  • Touch the tip of your ring finger to the tip of your thumb.
  • Extend the other fingers outward in a relaxed manner.
Time Duration:
  • Hold for 20–30 minutes daily (or as needed).
Health Benefits:
  • Promotes physical strength and stability.
  • Helps improve skin health and tissue repair.
  • Alleviates fatigue and increases endurance.
  • Balances the earth element in the body, enhancing grounding and stability.

4. Vayu Mudra

(Gesture of Air)
How to Do:
  • Sit comfortably on a chair with an upright posture.
  • Place your hands on your thighs.
  • Fold your index finger to the base of your thumb and press gently with the thumb.
  • Keep the other three fingers extended.
Time Duration:
  • Practice for 10–15 minutes, 2–3 times daily.
Health Benefits:
  • Relieves joint pain, arthritis, and bloating.
  • Reduces discomfort caused by excessive air in the body.
  • Improves focus and calmness.
  • Balances the air element, aiding in better mental clarity.
Yoga-Vayu-Mudra
Apan-Mudra

5. Apan Mudra

(Gesture of Purification)
How to Do:
  • Sit comfortably, keeping your spine straight.
  • Place your hands on your thighs, palms facing up.
  • Touch the tips of your middle and ring fingers to the tip of your thumb.
  • Keep the index and little fingers extended.
Time Duration:
  • Hold for 15–20 minutes daily.
Health Benefits:
  • Detoxifies the body and promotes digestion.
  • Helps regulate bowel movements and urinary functions.
  • Relieves stress and promotes mental clarity.
  • Boosts the body's energy levels.

6. Anjali Mudra

(Gesture of Offering or Prayer)
How to Do:
  • Sit on a chair with your feet flat on the floor.
  • Bring your palms together in front of your chest, fingers pointing upwards.
  • Press your palms gently while keeping your shoulders relaxed.
Time Duration:
  • Hold for 1–5 minutes, as part of meditation or breathing exercises.
Health Benefits:
  • Encourages inner peace and emotional balance.
  • Promotes gratitude and a sense of spiritual connection.
  • Reduces stress and calms the mind.
  • Strengthens focus and mental clarity.
Yoga-Anjali-Mudra
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