Every detail of your meditation posture is intentional: from your knees, ankles and spine, to your chin, shoulders, and hands. When sitting correctly, your body should fall into a natural alignment, but what do you do with your hands? They shouldn’t just sit there, fidgeting. Instead, most meditation traditions suggest you adopt a hand gesture, known as a mudra, to deepen your meditation practice. But, what is a mudra?
Originating from ancient South Asian traditions, mudras have been used for centuries in Hinduism, Buddhism, Jainism, and yoga to influence the body and mind. Here we’ll explore some of the more common mudras you’ll see in meditation traditions and how to incorporate them into your own practice.
What is a Mudra?
A mudra, derived from the Sanskrit word for “gesture” or “seal,” is a hand posture that is believed to influence the flow of energy within the body. In spiritual and cultural contexts, mudras are used during meditation and yoga practices to cultivate specific states of mind, promote healing, and channel energy. They serve as a bridge between the physical and the spiritual, creating a harmonious flow that can support wellbeing. In some traditions they are seen as a means to communicate with higher realms and balance energy centers (chakras).
Common Meditation Mudras
1. Cosmic Mudra
The Cosmic Mudra, also known as the “Hokkai-join” or dharmadhatu mudra is the traditional mudra used in Zen Buddhism. It is formed by placing the right hand under the left, with palms facing upwards, and thumbs gently touching to form an oval shape. The hands rest comfortably in front of the belly, with the navel at the center of the oval.
2. Gyan Mudra
The Gyan Mudra, or “Mudra of Knowledge,” is created by touching the tip of the index finger to the tip of the thumb, while the other three fingers remain extended. Yoga practitioners use this mudra combined with other poses, commonly lotus position (padmasana). Hands rest on the knees with palms facing upwards. This mudra is associated with wisdom and knowledge, and is believed to enhance concentration, memory, and clarity of mind.
3. Vayu Mudra
The Vayu Mudra is performed by folding the index finger down to touch the base of the thumb, while the thumb presses lightly on the folded finger. The other three fingers remain extended. Like the Gyan Mudra, your hands may rest on your knees with palms facing up. Known as the “Mudra of Air,” the Vayu Mudra has its roots in the Ayurvedic and Yogic traditions, and is utilized to balance the air element in the body. In Ayurveda the vata dosha, air element, is associated with breath, circulation, and even stomach gas. It is particularly useful for calming nervousness, anxiety, and restlessness, promoting a sense of tranquility and balance.
4. Bhairava Mudra
The Bhairava Mudra is formed by placing the right hand on top of the left hand, both palms facing upwards, and resting them in the lap. In the left-handed version (Bhairavi Mudra), the position of the hands is reversed.
This mudra is named after Lord Bhairava, a fierce manifestation of the Hindu god Shiva. Practicing this mudra can help balance the energies within the body and foster a sense of inner balance and wholeness.
5. Ganesha Mudra
The Ganesha Mudra is performed by bringing both hands together in front of the chest, at the level of the heart, and clasping them together like hooks. The palm of the right hand will face you with the thumb pointing upward, while the left faces away, thumb pointing down. The hands are then gently clasped with slight tension pulling away from each other to maintain the grip. The thumbs gently rest on the outside of the hands.
Named after the Hindu Lord Ganesha, the remover of obstacles, this mudra is believed to open the heart chakra and release tension. It symbolizes strength, courage, and the ability to overcome challenges.
7. Chinmaya Mudra
The Chinmaya Mudra involves making a fist with both hands, with the thumb touching the tips of the index finger. Like other Yogic mudras, the Chinmaya Mudra can be practiced in a variety of positions, including lotus position. In the lotus position, the fists are placed on the knees, palms facing upwards.
This mudra is associated with prana (life force) within the body, and is believed to channel this energy, resulting in greater concentration and mindfulness.
8. Gassho (Anjali Mudra)
Known by many names in traditions across the world, the Anjali Mudra is the nearly universal gesture of “prayer hands.” It is formed by bringing the palms together in front of the chest, with fingers pointing upwards. In the Zen tradition, this mudra is known as Gassho, and is commonly used during chanting practice and ceremonial rites.
This universal gesture of greeting and respect is a powerful mudra for centering and balancing. It symbolizes unity, gratitude, and reverence, fostering a deep sense of connection and peace.
Using mudras in your own meditation practice
Incorporating mudras into your meditation can give you an opportunity to deepen your spiritual practice. These ancient gestures are more than simple hand positions — they allow you to bring even greater focus and awareness to your meditation. When sitting, the whole body and mind are engaged at once, and Mudras are an essential part of this practice.