LEARN THERAPEUTIC

MUDRAS

Explore the ancient science of hand postures

that have the power to increase one’s energy level,

balance the mind and emotions, and reduce

health problems.

SECRETS OF AYURVEDA

ABOUT THE AUTHOR

Swami Purnachaitanya is a direct disciple of Gurudev Sri Sri Ravi

Shankar, and a Director of Programs and Senior International Trainer

with the Art of Living Foundation. Originally from the Netherlands, he

travels worldwide teaching people of all backgrounds, cultures and

religions how to effectively manage their mind and emotions, eliminate

stress, live in harmony amid diversity and bring greater peace and joy

into their lives through simple yet profound yogic techniques. He also

oversees various service projects of the Art of Living Foundation and

is a Senior Trainer with the Sri Sri School of Yoga.

Almost fifteen years with the Art of Living Foundation as a full-time faculty and trainer, Swami

Purnachaitanya has taught extensively across India, as well as other parts of Asia such as Bhutan,

Nepal, Sri Lanka and Hong Kong. He has also travelled extensively and conducted programs

across the African continent, and in various countries in Europe, already personally reaching out

to more than 500,000 people.

Apart from teaching a wide range of Art of Living programs in over twenty countries, he

specializes in training teachers in Sri Sri Yoga, a balanced and thorough design of yoga postures,

breathing techniques, meditation and yogic knowledge, designed to help yoga aspirants remove

self-imposed limitations, realize their full potential and offer their talents in service to society.

Inspired and guided by his Master, he also works as part of the Vaidic Dharma Sansthan Trust

to revive and preserve the vast wisdom and ancient practices of the Vedic Tradition. Swami

Purnachaitanya conducts various programs such as discourses, pujas, yagyas, and Samuhik

Upanayanas as part of this endeavor, and is known for sharing the profound knowledge of the

Upanishads, Mantras, Yoga, Ayurveda and other branches of Vedic Wisdom in a manner that

makes it easy for people to understand, relate, and practice. He has published various Mantra

CDs and is renowned for his melodious and perfect renditions of the powerful Vedic mantras.

For more information about Swami Purnachaitanya, his blog, tour schedule, and more of his

e-books on other topics related to Vedic Wisdom, Mantras, Ayurveda, etc visit

www.swamipurnachaitanya.com

© Swami Purnachaitanya 2020

All rights reserved. No part of this e-book may be reproduced or modified in any form, including photocopying or recording without permission in writing from the author.

INTRODUCTIONIntroduction to Therapeutic Mudras 01

Basic Principles of Ayurveda 03

SECTION 1MUDRAS FOR THE FIVE ELEMENTS (PANCHA TATTVA)

1.1 Mudra for Earth Element (Prithvi) 05

1.2 Mudra for Water Element (Jala) 06

1.3 Mudra for Fire Element (Agni) 06

1.4 Mudra for Air Element (Vayu) 07

1.5 Mudra for Space Element (Akasha) 07

SECTION 2MUDRAS FOR THE FIVE PRANAS (PANCHA PRANA)

2.1 Mudra for Prana Vayu 08

2.2 Mudra for Apana Vayu 09

2.3 Mudra for Vyana Vayu 09

2.4 Mudra for Udaya Vayu 10

2.5 Mudra for Samana Vayu 10

SECTION 3MUDRAS FOR COMMON HEALTH PROBLEMS

3.1 Mudra for Gaining Weight, Sneezing and Yawning 11

3.2 Mudra for Headache, Migraine and Insomnia 12

3.3 Mudra for Asthma, Hypertension (BP) and Heart Conditions 12

3.4 Mudra for Thyroid and Throat Issues 13

3.5 Mudra for Lack of Concentration and Mental Disturbance 13

3.6 Mudra for Physical and Emotional Imbalance and Lack of Creativity 14

3.7 Mudra for Anxiety, Anger and Depression 14

3.8 Mudra for Menstrual Pain and Menopause 15

LET’S CONNECT 16

CONTENTS

INTRODUCTION TO THERAPEUTIC MUDRAS

The ancient Vedic science of Yoga and Ayurveda contains a treasure-trove of practical

knowledge and techniques to live a long, happy and healthy life, that today’s modern world

has only just begun to rediscover. One of these treasures is the knowledge of Mudra therapy,

or ‘therapeutic and healing Mudras’. These different postures of the hands and fingers

– most of which are relatively simple – can have profound and instant effects on our physical,

mental and emotional state of being.

The Sanskrit word ‘Mudra’ has different meanings, and in the meaning of a ‘posture’ or ‘seal’

it is used to refer to various postures of the eyes, body, and fingers and hands, as used in

various systems of Yoga, Ayurveda, Tantra and even the Arts such as Indian classical dance and

martial arts. However, here we are referring to the healing Mudras or ‘therapeutic postures’ that

Ayurveda uses to prevent or heal a wide range of physical, mental and emotional imbalances

and health problems.

To understand how Mudras work, one first needs to be familiar with a few of the basic principles

of Ayurveda, one of the sub-branches of the Vedas that deals with the Vedic science of

medicine. The systems of Yoga and Ayurveda teach us that our existence has different Koshas

or ‘layers’, from gross to subtle. The grossest layer is our physical body, and more subtle layers

are those of the Prana Shakti or ‘subtle life-force energy’, the Mind, the Emotions and Intuition,

and finally the Self or Consciousness.

It is said that any imbalances first manifest on the more subtle levels, gradually becoming more

and more gross, until they finally result in symptoms on the physical level – something we would

call health-problems or disease. More recent experiments with technologies such as Kirlian

photography, which captures a person’s bio-energy (Prana Shakti) field or ‘aura’, have shown

that various health problems are seen to reflect in the aura of a person much before it manifests

on the physical level. This also suggests that, just as Ayurveda teaches, we can prevent many of

our health problems and diseases by correcting them on the subtle level, before they manifest

on the physical or body level. In his Yoga Sutras, Maharishi Patañjali mentions that the practice

of Yoga, which includes practices such as Pranayama and meditation, allows one to ‘prevent the

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sorrow even before it arises:’ heyam duhkham anagatam. Ayurveda also teaches us that any

health problems or imbalances on the physical, mental or emotional level are caused by certain

Nadis or ‘subtle life-force energy channels’ being blocked, not allowing the Prana Shakti to flow

freely and properly. By removing these blockages, balance is restored and health is regained,

and Pranayama or ‘breathing techniques’ is one of the easiest ways to increase the Prana Shakti

and improve its flow through the Nadis. Another easy way to cause the Prana Shakti to flow

in a certain way, or to direct it to specific organs or parts of the body, is by the use of specific

Mudras or ‘hand postures’.

To treat more serious or complex health conditions, a Vaidya or ‘Ayurveda specialist’ could guide

you as to which Mudras you should practice and for how long, based on your unique bodily

constitution (prakriti) and the imbalances you seek to correct. However, here we have shared

some specific healing Mudras that are safe to practice on your own if you follow some basic

guidelines, and that can be used to address many common imbalances and health problems.

02

BASIC PRINCIPLES OF AYURVEDA

The first step to take if you are interested in learning more about Mudra therapy,

and how to use it properly and effectively, would be to familiarize yourself with the basic

principles of Ayurveda. As there are many good books and websites available on this topic,

I won’t go into detail here, but it is important to learn more about one’s own body and its

unique constitution, also called ‘prakriti’.

For example, a person with a prakriti in which the earth and water elements are predominant

(which is called kapha prakriti) would generally benefit from a Mudra that increases fire or Agni in

the body to reduce some weight or improve digestion. A person with a prakriti in which the fire

element is predominant (which is called pitta prakriti), however, would usually do better to use

Mudras that increase fire only very sparingly, as it could easily lead to too much heat in

the system.

Another aspect of Ayurveda that is very important is the fact that it looks to treat any imbalance

or health problem by attending to the root cause. In Allopathic medicine there is often a

tendency to first look at the symptoms and treat those. People with a headache, for example,

are usually prescribed a similar medicine – something that gets rid of the pain, or at least

doesn’t make you feel it anymore for some time. However, the cause of that headache could

be anything from being in the hot sun for too long, skipping a meal, not having drunk enough

water, lack of sleep, or simply being stressed. Taking a painkiller might cause you not to feel the

headache (the symptom), but it has not solved the problem of your body desperately asking for

more water, or rest, or food, etc (the cause).

Not paying attention to what our body actually needs for too long only leads to more and

more serious imbalances and health issues. Keeping this in mind, it is therefore advisable to not

just start practicing any Mudra that is said to cure a specific serious health condition, unless you

understand what the root cause is. This is where a Vaidya or Ayurveda specialist can

also help you.

03

Practice the Mudras while sitting in a quiet place where you will not be

disturbed, and sitting in a posture where you can keep the spine erect.

It is also good to close the eyes, so that the Prana Shakti or subtle life-force

energy settles down and is most easily directed. If one is not able to sit for

some reason, one can practice most Mudras while lying down.

Take comfortable long deep breaths, and keep your attention on the breath.

Most Mudras can be practiced for up to 15 minutes at a stretch, maximum

three times a day (so per Mudra maximum 45 minutes per day).

Apart from Mudras specifically practiced to aid digestion etc, it is

advisable not to practice Mudras immediately after having food, as it might

interfere with the digestive process. Wait for at least 1-2 hours after a meal.

One should also not practice Mudras right before going to bed.

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02

03

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As a general rule that applies to most therapeutic Mudras, these guidelines can be followed when practicing Mudras,

for the best results:

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SECTION 1

MUDRAS FOR THE FIVE ELEMENTS (PANCHA TATTVA)

According to Ayurveda this entire Creation, including our body and mind, are

made up of and influenced by the five elements: Earth, Water, Fire, Air and

Ether or Space. Any imbalance in the body or mind is a sign of an imbalance

of one or more of these elements in our system, and knowing how to increase,

balance, or decrease these elements in the system therefore gives us a tool to

return the system to balance, which is health. In this section we have given the

specific Mudras for these five elements.

How Prithvi (Earth) Mudra is formed

Prithvi Mudra is formed by gently touching the tip of

your ring finger with the tip of your thumb. The other

fingers are straight. This is done in both hands.

PRITHVI MUDRA

Effects and Benefits of Prithvi Mudra

Prithvi Mudra balances the Earth element in the body, which makes it effective in

cooling down the body when it is hot (due to excess Fire element), and it can also be

used to reduce fever in the body. It also helps in increasing stamina.

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1.1 MUDRA FOR EARTH ELEMENT

How Varuna (Water) Mudra is formed

Varuna Mudra is formed by gently touching the tip

of your little finger with the tip of your thumb. The

other fingers are straight. This is done in both hands.

How Surya (Fire) Mudra is formed

Surya Mudra is formed by gently touching the base

of your thumb with the tip of your ring finger, while

you press down the ring finger with your thumb. The

other fingers are straight. This is done in both hands.

1.3 MUDRA FOR FIRE ELEMENT

VARUNA MUDRA

SURYA MUDRA

Effects and Benefits of Varuna Mudra

Varuna Mudra balances the Water element in the body, which makes it effective in cooling

down the body when it is hot (due to excess Fire element), and it also balances the water

metabolism in the body. It also helps in removing all kinds of dryness in the body (whether

in the throat, skin, eyes or other) and is also useful in case of acidity. However, this Mudra

should not be practiced much during traveling, etc as it might cause an urge to urinate.

Effects and Benefits of Surya Mudra

Surya Mudra balances the Fire element in the body, which makes it effective in heating

up the body when it is cold (due to lack of Fire element), either due to internal or external

cause. It can be used to increase the body temperature when in a very cold place

(also if affected by A/C for example), or to get rid of cough, common cold or congested

nose. It increases metabolism and as it reduces the Earth element, it can also help in

reducing excess fat in the body and lose excessive weight. It is also beneficial in case of

indigestion, loss of appetite, etc. It should be used with caution, however, and not

for more than 5-6 minutes at a time, as too much heat may be generated. It should also

not be practiced when there is already a lot of heat in the system, like when one has a

fever, or acidity problems.

06

1.2 MUDRA FOR WATER ELEMENT

How Shunya (Ether/Space) Mudra is formed

Shunya Mudra is formed by gently touching the base

of the thumb with the tip of your middle finger, while

you press down the middle finger with your thumb. The

other fingers are straight. This is done in both hands.

How Vayu (Air) Mudra is formed

Vayu Mudra is formed by gently touching the base of

the thumb with the tip of your index finger, while you

press down the index finger with your thumb. The

other fingers are straight. This is done in both hands.

SHUNYA MUDRA

VAYU MUDRA

Effects and Benefits of Shunya Mudra

Shunya Mudra balances the Space element, which makes it effective in dealing with

health problems related to excess Space, such as problems related to the ears

and hearing, as well as Vertigo or travel sickness and jetlag. It is also effective in

removing feelings of fullness, heaviness or congestion. It detoxifies the body, improves

elimination of metabolic waste, and removes numbness in body parts.

Effects and Benefits of Vayu Mudra

Vayu Mudra balances the Air element, which makes it effective in dealing with health

problems related to excess Air (Vata). As many types of bodily pain are caused by excess

Air, this Mudra can help reduce pains (such as joint pains, back pain, arthritis, etc), as well

as reduce restlessness in the body. It also reduces restlessness in the mind and calms

the mind. It improves blood circulation as well.

07

1.4 MUDRA FOR AIR ELEMENT

1.5 MUDRA FOR SPACE ELEMENT

SECTION 2

MUDRAS FOR THE FIVE PRANAS (PANCHA PRANA)

According to Ayurveda the subtle life-force energy, or Prana, that governs our

body and mind, can be sub-divided into five different aspects, that each have

their specific function in the body and mind. These five aspects of the Prana

are referred to as the Pancha Prana, or the “five types of Prana”. Understanding

the function of these five Pranas, we can use them to correct any imbalance in

the systems they govern in the body. In this section we have given the specific

Mudras for these five Pranas.

How Prana Mudra is formed

Prana Mudra is formed by gently touching the tips

of your little finger and ring finger with the tip of your

thumb. The middle finger and index finger are straight.

This is done in both hands.

Effects and Benefits of Prana Mudra

Prana Mudra is one of the most important healing Mudras, and it can be used to

increase one’s Prana (energy) level, as well as to improve the circulation of Prana Shakti

in the body. When you are feeling tired or heavy, you can practice this Mudra for a few

minutes to increase your energy and feel lighter. Prana Mudra, by increasing the Prana

Shakti, increases stamina, vitality, strength, and immunity. It also has a regenerative and

healing effect.

Another interesting thing is that it can also help you control hunger and thirst longer,

which can be useful if you are not in a position to eat or drink something immediately,

but are feeling very hungry or thirsty, for example when traveling.

PRANA MUDRA

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2.1 MUDRA FOR PRANA VAYU

How Apana Mudra is formed

Apana Mudra is formed by gently touching the tips

of your ring finger and middle finger with the tip of your

thumb. The little finger and index finger are straight.

This is done in both hands.

How Vyana Mudra is formed

Vyana Mudra is formed by gently touching the tips of

your middle finger and index finger with the tip of your

thumb. The little finger and ring finger are straight. This

is done in both hands.

Effects and Benefits of Apana Mudra

Apana Mudra allows you to balance or increase Apana, the second of the Pancha

Prana or five sub-aspects of Prana Shakti in our body. Apana is the aspect of Prana

Shakti that takes care of all expulsion from the body, such as bowel movement. This

Mudra is also beneficial for the lower organs in the body. Apana Mudra can be

practiced to improve digestion and have proper motions, as well as to reduce acidity,

gas, piles and constipation.

In special cases, such as when suffering from diarrhea or during pregnancy, this Mudra

should be avoided. During childbirth, however, this Mudra can actually make the process

smoother and less painful.

Effects and Benefits of Vyana Mudra

Vyana Mudra is good for balancing BP (high or low), improve blood circulation, and also

to address excess sweating, urination or drowsiness/sleepiness.

APANA MUDRA

VYANA MUDRA

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2.2 MUDRA FOR APANA VAYU

2.3 MUDRA FOR VYANA VAYU

How Udana Mudra is formed

Udana Mudra is formed by gently touching the tips of

your ring finger, middle finger and index finger with the

tip of your thumb. The little finger is straight. This is

done in both hands.

How Samana Mudra is formed

Samana Mudra is formed by gently touching the tips

of your little finger, ring finger, middle finger and

index finger with the tip of your thumb. This is done in

both hands.

2.5 MUDRA FOR SAMANA VAYU

Effects and Benefits of Udana Mudra

Udana Mudra has many benefits, such as improving proper functioning of the

respiratory system, improving blood flow to the brain, and relieving pain and discomfort

in the throat. It can also aid in getting relief from thyroid conditions.

Effects and Benefits of Samana Mudra

Samana Mudra is good for balanced health, and helps balance the metabolism in

the body, as well as the doshas. It can help increase appetite, and also improves liver

function. This Mudra also has a healing effect if you touch the aching part of the body

with the Mudra. Regular practice of this Mudra is said to help prevent illness.

UDANA MUDRA

SAMANA MUDRA

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2.4 MUDRA FOR UDANA VAYU

SECTION 3

MUDRAS FOR COMMON HEALTH PROBLEMS

Using the principles of the five elements and the five types of Prana, there are

many different therapeutic or healing Mudras, for all kinds of health problems

and conditions. In this section we have given some of the Mudras that are safe to

practice on your own - keeping in mind the guidelines given earlier - for a number

of common health problems. Some of the Mudras given in the previous sections

are also very effective for certain common health problems that were also

mentioned there – these Mudras have been omitted here, to avoid duplication.

How Aditi Mudra is formed

Aditi Mudra is formed by gently touching the base

of the ring finger with the tip of your thumb. The four

fingers are straight. This is done in both hands.

Effects and Benefits of Aditi Mudra

Aditi Mudra is a variation of Prithvi Mudra, that instead of balancing weight helps one

to gain weight. It also increases absorption of nutrients in the body. This Mudra helps to

get relief in case of continuous sneezing or to control yawning as well.

ADITI MUDRA

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3.1 MUDRA FOR GAINING WEIGHT, SNEEZING AND YAWNING

How Akasha Vayu Mudra is formed

Akasha Vayu Mudra is formed by gently touching the

base of the thumb with the tip of your index finger,

while you press down the index finger with your thumb.

At the same time, the tip of your middle finger is gently

touching the tip of your thumb. The little finger and

ring finger are straight. This is done in both hands.

How Apana Vayu Mudra is formed

Apana Vayu Mudra is formed by gently touching the

base of the thumb with the tip of your index finger,

while you press down the index finger with your thumb.

At the same time, the tips of your middle finger and

ring finger are gently touching the tip of your thumb.

The little finger is straight. This is done in both hands.

Effects and Benefits of Akasha Vayu Mudra

Akasha Vayu Mudra is an effective Mudra to get relief from headaches, and can even be

used against severe headaches and migraine as well. This Mudra combines the effects

of the Vayu Mudra with a Mudra that balances the Space element.

Effects and Benefits of Apana Vayu Mudra

Apana Vayu Mudra is a Mudra that is very good for those suffering from heart

conditions and hypertension (high BP). This Mudra reduces blood pressure as well as

cholesterol in the blood, and is also said to be effective in countering heart attack in

cases of emergency. It can also help with headaches and migraine. This Mudra should

be avoided during pregnancy.

AKASHA VAYU MUDRA

APANA VAYU MUDRA

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3.2 MUDRA FOR HEADACHE, MIGRAINE AND INSOMNIA

3.3 MUDRA FOR ASTHMA, HYPERTENSION (BP) AND HEART CONDITIONS

How Shankha Mudra is formed

Shankha Mudra is formed by holding the left thumb

with all the fingers of the right hand, wrapping them

around the thumb, while the right thumb touches the

tips of the index and middle fingers of the left hand.

Keep this Mudra in front of the navel, pointing away

from you.

How Jnana Mudra is formed

Jnana Mudra is formed by gently touching the tip of

your index finger with the tip of your thumb. The other

three fingers are straight. This is done in both hands.

Effects and Benefits of Shankha Mudra

Shankha Mudra can be used for any problems related to the throat, such as sore throat,

to improve the quality of your voice, etc and it is also very good to address any thyroid

problems. It also has a calming effect on the mind.

Effects and Benefits of Jnana Mudra

Jnana Mudra, also known as Chin Mudra, is one of the Mudras that are very effective

in calming our mind. This Mudra improves states of mental tension, promotes memory

and concentration, and helps clear the mind. It is also effective against insomnia and

depression, and any types of mental disturbance and stress.

SHANKHA MUDRA

JNANA MUDRA

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3.4 MUDRA FOR THYROID AND THROAT ISSUES

3.5 MUDRA FOR LACK OF CONCENTRATION AND MENTAL DISTURBANCE

How Surabhi Mudra is formed

Surabhi Mudra is formed by interlocking your fingers

while keeping them straight, and then gently touching

the tips of both your little fingers with the tips of both

your ring fingers, and by gently touching the tips of

both your middle fingers with the tips of both your

index fingers. The thumbs can be pointing up. This is

a Mudra that involves both hands.

How Dhyana Mudra is formed

Dhyana Mudra is formed by gently placing your right

hand on top of your left hand, the palms facing up.

The hands can be resting in your lap. The tips of the

thumbs are gently touching each other, with the

thumbs pointing upward. This is a Mudra that involves

both hands.

Effects and Benefits of Surabhi Mudra

Surabhi Mudra is very good to balance all the elements and thus the three doshas in the

body: vata, pitta and kapha. It activates all endocrine glands, and also helps flush out

toxins from the body. It is very good to get relief from acidity, and it increases creativity.

Effects and Benefits of Dhyana Mudra

Dhyana Mudra is one of the best Mudras to quiet and calm the mind, and it is therefore

called the Dhyana or ‘meditation’ Mudra. It is a wonderful Mudra to prepare the mind for

meditation as it focuses and relaxes the mind. This Mudra is very useful to get relief from

anxiety, anger, depression and other types of mental disturbance.

SURABHI MUDRA

DHYANA MUDRA

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3.6 MUDRA FOR PHYSICAL AND EMOTIONAL IMBALANCE AND LACK OF CREATIVITY

3.7 MUDRA FOR ANXIETY, ANGER AND DEPRESSION

How Yoni Mudra is formed

Yoni Mudra is formed by interlocking all the fingers

and then stretching out and placing together the

index fingers (forward) and the thumbs (towards you).

The hands are then placed in front of the second

chakra (between the navel and the genitals) with the

thumbs pointing up, touching the body, and the index

fingers pointing down. This is a Mudra that involves

both hands.

Effects and Benefits of Yoni Mudra

Yoni Mudra is a Mudra that specifically addresses the problems faced during

menstruation and menopause. This Mudra gives relief from pain and discomfort, as well

as hormonal imbalance due to menstruation or menopause.

YONI MUDRA

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3.8 MUDRA FOR MENSTRUAL PAIN AND MENOPAUSE

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