Did you know you can use mudras for weight loss to help you get in shape, look good, and feel great about losing weight. These weight-loss mudras can also help with other aspects of losing weight, such as motivation and stress.

It’s been scientifically proven that the hand positions used in Hinduism, yoga and Buddhism can significantly boost your health and help you to lose weight and get in shape.

Yoga is one of the most popular exercises for weight loss and overall health today. Originating in Hinduism and closely related to techniques like meditation, yoga includes not just poses (asanas), but breathing techniques, mind practices, and mudras.

Hasta mudras (literally “Hand gestures”) are ways to stimulate the flow of prana in the body. They are often seen in Indian Classical Dance and are a way to use the acupressure points of the hand to activate certain parts of the brain. They also make use of Ayurveda and traditional Eastern Medicine to stimulate the elements via hand positions.

There are hundreds of different hand positions (108 in Tantric rituals + mudras in dance + over 250 in Mohiniattam and 200+ in Bharatanatam).

It is possible to use yoga mudras for weight loss. This is best done while practicing mindfulness and meditation. By using the hand gestures we can stimulate the elements ‘Jal’ (Water), ‘Prithvi’ (Earth), ‘Akash’ (Space), ‘Vayu’ (Air), and ‘Agni’ (Fire),to heal the body.

The following are some of the best mudras for weight loss, controlling hunger, and getting in shape.  [READ: The Best Yoga Mudras

Best mudras for weight loss

Prithvi Mudra For weight loss  

Prithvi, which also goes by the names “Agni-shamak” and “Prithvi-vardhak”, is performed by touching the tip of the ring finger to the tip of the thumb, with the other fingers pointing straight out. It is one of the best mudras for weight loss and is is also suitable for musco-skeletal problems and skin problems.

Prithvi is a symbolic gesture that is seen in Ayurveda and yoga. It means “The vast one” and is the name for Earth. No surprise, then, that this one is used to increase the earth element to help heal the body. It also has the added benefit of enhancing the root chakra (Muladhara), which improves mood and stability of mind so you can better stick to a diet.

Instructions:

  1. Find a quiet, peaceful place to sit.
  2. Sit down with good posture, either in the Easy Pose or in Lotus Pose, or while standing.
  3. Curl the ring finger so that its tip touches the tip of the thumb. The remaining fingers should be pointing straight.
  4. Hold this position while meditating for ten to twenty minutes. Try it now.
  5. Use this technique once a day for 30 – 40 minutes.

Kapha-Nashak Mudra

One of the benefits of using yoga hand positions (hasta mudras) is that they help to balance the three temperaments of the body: Vayu (air), Kapha (fire) and Pitta (earth). When we increase the kapha (fire) element we increase metabolism, which helps us to lose weight faster. The Pitta, or Earth, element, on the other hand, can cause weight gain.

In order to use mudras to lose weight we want to balance Vayu and Kapha. To do this we can use the Kapha-Nashak Mudra, which helps with digestion and increaes metabolism for weight loss.

Instructions

Jnana And Gyan Mudra: Helps with weight loss by stopping insomnia, depression and anxiety

jnana mudra position
jnana mudra position

Some of the most common problems why people struggle to lose weight are insomnia, depression, and anxiety. Insomnia reduces energy and motivation so you’re less likely to exercise to lose fat, and depression and anxiety make you comfort eat.

It’s a lot easier to get in shape when we overcome these problems. One way to do so is with the Jnana mudra.

Also called Gyan Mudra, it is performed by touching the tip of the index finger to the tip of the thumb and having the remaining three fingers held straight out.

gyan mudra hand position
gyan mudra hand position 

The fingers and parts of the hand represent different emotions and different parts of the mind. Therefore, the position of the hand and fingers influences the mind of the practitioner. You might like to use this with these other mudras for the mind.

In Jnana, the thumb and index finger are held together. This is very important. The thumb is the physical representation of Brahman, the supreme reality. The forefinger is the representation of the god and the individual soul, and also of Jiva, the inner reality.

When we bring the thumb and forefinger together in the Jnana mudra, we show the bond of Brahman with Jiva, the linking of the inner and outer worlds.

The remaining three fingers are the representation of the Gunas of nature.

Therefore, the Gyan mudra represents transcending the Gunas to bridge the inner and outer worlds and ascend to supreme reality

Instructions 

  1. Hold your hand out straight with the palm facing upwards.
  2. Curl your index finger to meet your thumb.
  3. Lightly push the index finger down with the thumb.
  4. Hold your other fingers straight.
  5. Hold this position for 10 minutes.

(Water) Varuna Mudra For Dehydration

The Varuna mudra is performed by touching the tip of the little finger to the tip of the thumb with the remaining three fingers being held out straight.

Varuna / Water mudra balances water and helps to prevent dehydration. Ths is important because dehydration has been linked to overeating, and water is important for breaking down fat. Vayu also helps to regulate air in the body. If you perform this mudra after eating it will also aid digestions. Hence why it is one of the best mudras for weight loss.

 Instructions 

  1.  Curl the index fingers so that the tips press into the mound of the thumb
  2. Curl the thumbs lightly, so they apply a little pressure onto the index fingers
  3. Hold the remaining fingers straight
  4.  Meditate while holding this position for ten minutes. Try it now.

Agni / Surya Mudra  

The Surya Mudra is performed by placing the third finger underneath the thumb, the tip of the third finger touching the base of the thumb. The other fingers are held straight.

This hand position stimulates the fire element and is said to use the acupressure point in the hand to help stimulate the flow of prana through the body. One of the reasons why this mudra aids weight loss is that it improves digestion and increases metabolism to help with fat loss.

Here’s more on using Surya for beautiful skin and hair.

Prana Mudra / Life Mudra

Prana Mudra is performed by pressing the tips of the ring finger and little finger to the tip of the thumb. The remaining digits are held out straight.

Prana Mudra improves strength and mobility, helps lower cholesterol and blood pressure and helps you to get active. Therefore, it is a great way to increase your caloric output so that you lose weight faster and feel more motivated to exercise to get in shape.

 Instructions.

  1.   Sit in a comfortable meditative posture such as the Lotus Pose, or while standing. Make sure you have good posture and are relaxed.
  2. Close your eyes and focus your mind on your breath
  3. Hold your hands up at your sides. Hold your second and third finger straight. Bed the fourth and fifth fingers to touch the tip of your thumb.
  4.  Holding this hand position, take a moment to feel chi running through you.
  5. Continue this meditation for fifteen minutes. Try it now.

Apana Mudra (Digestion)

The Apana Mudra is performed by pressing the tips of the ring finger and middle finger to the tip of the thumb. The other fingers are held out straight.

Apana is the best mudra for digestion. Practice it for 45 minutes a day, and it will help regulate blood sugar, relieve constipation, gastroenteritis and IBS. It’s a great mudra for weight loss.

Here’s more on using benefits of Apan mudra.

Linga Mudra (Heat)

Linga is one of the best mudras for weight loss because it improves the body’s metabolism. It produces heat to stop the grown of “Ama”, a toxic substance that causes fat.

The Linga Mudra is also called Lord Shiva’s mudra. Shiva is the destroyer of obstacles, meaning he is the one who will help you with the obstacle of losing weight. As is the nature of overcoming obstacles, the Linga Mudra represents putting in positive energy to overcome negative situations, wuch as putting in the effort to exercise to lose weight.

Instructions

  1. You may use the Linga Mudra while sitting or standing
  2. Intertwine the fingers of your hands and hold the hands in front of the body
  3. Point your left thumb upwards and wrap the index finger and thumb of your right hand around it.
  4. Hold for around thirty minutes while meditating.

Khechari Mudra for fat loss

Khechari Mudra also goes by the name “Tongue Swallowing Mudra” because it requires the practitioner to turn their tongue upwards, inside their mouse, moving it into the nasal cavity.

Why would you want to do that?

It is believed that by practising the khechari mudra, we access the sensitive organs in the roof of the mouth, organs which many religions believe to be very important to the flow of prana.

Daoism teaches that saliva is a vital substance. Increasing the flow of saliva can have a tremendous effect on the body.

So Khechari mudra stimulates the cavities in the mouth and, er, helps to get stuff flowing. But it also does much more.

The Khechari mudra has various names. It is also called the Khecari mudra, Kecharimudra, which translates from Sanskrit to mean “Seal.”

In the Pali canon, the Buddha describes the Khechari mudra as the pressing of the tongue against the palate. It is said that this helps to control hunger.

In the Kecarividya, one of the Hatha yoga texts,  it is stated that the khechari mudra provides access to the amrita which is stored inside the head. This helps to flow amarita into the body.

The Mālinīvijayottaratantra, a tantric Saiva, states that if the practitioner begins to experience a taste like iron, then they must spit it out. Eventually, the liquid will become sweet, at which point it should be swallowed.

Many yoga texts state that this position helps with the flow of prana around the body. This in turn helps to provide positive energy, to reduce abdominal fat, to increase vitality, and to stimulate saliva.

Instructions

  1.  Roll the tongue, pointing it backwards inside the mouth such that the tip of your tongue touches the uvula (at the very back of the mouth).
  2. It is essential that the tongue be placed in position without it becoming stiff and without the practitioner feeling any sort of tension (as with most mudras). Therefore, it is imperative that the practitioner only position the tongue as far back as it will go without any sort of stiffening or tightening of the tongue.
  3. The nasal cavity is above the soft palate. Roll your tongue so that it enters this area.
  4. Inhale while snorting at the back of the throat. Breathe out.
  5.  As you gently release the mudra swallow saliva.

You may find it difficult to reach the specific areas of the mouth described in the instructions above. However, through routine practice, you will gain more flexibility and be able to complete the Khechari Mudra.

Practice this early in the morning. Be sure to speak with a healthcare professional before beginning.

Surabhi Mudra

With the Surabhi mudra, energy will flow freely through your body and mind, and you will feel the prana within yourself. This hand gesture is very popular in yoga courses and is used to improve the movement of energy/prana. Parana is essential for getting the body moving, so the more freely your prana flows the easier it will be to lose weight. Hence why this is one of the best mudras for weight loss.

Not only is this a good mudra for weight loss but it also helps to promote inner peace, which can be helpful with the mental aspects of losing weight.

Instructions

The Surabhi Mudra is somewhat complicated, so be sure to follow these steps slowly and carefully.

  1. Bring the tips of the index finger of one hand to touch the tip of the middle finger of the other hand. Do this for both hands.
  2. Bring the ring finger of one hand to meet the tip of the little finger of the other hand. Do this for both hands.
  3. Touch your thumbs together gently. This is the Surabhi Mudra.
  4. It is recommended that you hold this Mura for 30 – 40 minutes. Try it now.

Chin Mudra

The Chin Mudra / Gyan Mudra is a yogic hand gesture that represents wisdom, knowledge and the unification of consciousness. One of the most important positions when learning meditation, there are many great benefits of the chin mudra.

There are many reasons to use the chin mudra for weight loss. For starters, it increases awareness and focus, so you are less likely to mindlessly eat. It also helps us get to sleep so we have more energy to workout the next day. And it can help with stress, anxiety, and depression, so your mood wont interfere with your efforts of lose weight.

Instructions

  1. Join your forefingers and thumbs together to create a circle. Hold the nail of the finger lightly to the thumb’s soft pad.
  2.  The remaining three fingers should be extended with the palm facing upwards.
  3. When this pose is used with the palms facing downwards, it becomes the jnana mudra.
  4. Try meditating with the mudra with your hands on your knees. Try it now and notice how it feels. This meditation position stimulates Nadi.

In this guide we have looked at the best mudras for weight loss and controlling hunger. These simple hand positions can return the flow of prana around the body and regulate the elements. Not only will this help you to lose weight, but it will improve your overall health and wellbeing too.

You might like to complement these by reading my article on the best Buddhist hand gestures.  

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Written by Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.



2 Responses

  1. thank you for all the mudra information, but I yet to find an answer for this: I want to do Prithvhi mudra for osteoporosis but I also want to lose weight, but Prithvhi mudra make gain weight. So then can one do 10 mins of Prithvhi mudra and then do the opposit mudra for weight lose, the surya mudra for 10 mins?

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