Use These 10 Powerful Mudras For Weight Loss, Health And Fitness

Did you know you can use mudras for weight loss, energy, depression and all other sorts of health situations?

Some of the heath problems mudras can cure include:

  • insomnia
  • anxiety
  • depression
  • weight gain
  • stress
  • digestive problems

It’s been scientifically proven that the hand positions used in Hinduism, yoga and Buddhism can significantly boost your health and even help to alleviate some of the symptoms of diseases. 

These healing hand gestures have been used in the East for thousands of years as part of traditional healing. And as we witness the rise in popularity of meditation and yoga here in the West, people are beginning to discover the power of these hand gestures in America and Europe, mostly through yoga [READ: The Best Yoga Mudras]

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

From these more than 500 hand positions I have selected the best mudras for weight loss, fitness, health and physical wellbeing. As well as practicing these, you might also like to read my guide to 


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Top 10 mudras for health benefits  

Jnana And Gyan Mudra: For insomnia, depression and anxiety

The best mudra for insomnia is Jnana, which is also the best mudra for anxiety and depression.

The Gyan Mudra is performed by touching the tip of the index finger to the tip of the tumb and having the remaining three fingers held straight out.

Gyan enhances your ability to use knowledge. And it is the best mudra for insomnia.

The thumb’s tip relates to the energy of the endocrine and pituitary glands.

By using this hand gesture for ten minutes you will activate these glands.

This is said to improve memory and help to enhance the brain. It heightens attention and alleviates insomnia. It is also said to be beneficial for anxiety and depression.

Meaning of Jnana

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 of 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 Grahman with Jiva, the linking of the inner and outer worlds.

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

  • The little finger is Tama, which is confusion, inertia and dullness.
  • The ring finger is Rajas, which is movement and passion.
  • The middle finger is Sattva Guna, which is purity and light.

In order to ascend to supreme reality the three gunas must be transcended.

Therefore, this hand position can be said as the representation of transcending the Gunas to bridge the inner and outer worlds and ascend to supreme reality.

So what’s it mean?

The Jnana Mudra means letting go of ego.

The index finger represents the ego, while the thumb represents universal spirit.

Thus, by holding the index finger down under the thumb, it is as though we are saying “The universal spirit is greater than the ego.”

Jnana Instructions

It is easy to make the Jnana Mudra / Gyan.

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


  1. It is one of the best mudras for insomnia
  2. It develops the creative brain
  3. It improves memory
  4. Enhances spirituality
  5. Regulates air flow
  6. Creates a calm and stable mind.

Practiced Gyan mudra?

How did you get on with it? Leave a comment and remember to subscribe to our newsletter.

Prithvi Mudra For weight loss and musco-skeletal problems

Prithvi is performed by touching the tip of the ring finger to the tip of thumb, with the other fingers pointing straight out.

Prithvi is one of the best mudras for weight loss and a great alternative weight loss technique. It is also good for musco-skeletal problems. It is also said to help cure skin problems and to give the skin a healthy and beautiful glow.

Prithvi hand position is also called:

  • Agni-shamak.
  • Prithvi-vardhak

Let’s take a look at the meaning and benefits.

Prithvi Meaning

Prithvhi is a symbolic gesture that is seen in Ayurveda and yoga. It literally means “The vast one” and is the name for Earth.

As you can tell from the name, this hand position increases the earth element, which helps with healing the body. For this reason, Prithvi is great for curing diseases (see below).

When this mudra is used for spriritual development it enhanced the root chakra (muladhara) and this improves mood and stability of mind.


  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.

Benefits of Prithvi

  •  Balances the elements in the body
  • Strengthens the body.
  • Prevents fatigue
  •  Opens the mind
  • Is one of the best mudras for weight loss
  • Excellent for self confidence
  • Boosts spirituality.

Prithvhi  can help cure these problems:

Here are the problems Prithvi can help with:

  • Fatigue
  • Thinness
  • Degeneration of articular cartilage
  • Convalescence
  • Unwanted weight loss
  • Osteoporosis
  • Fracture
  • Weak or atrophied muscles
  • Muscular weakness
  • Brittle nails
  • Myopathies
  • Paralysis
  • Acidity,
  • Dry, cracked, burning, mature skin
  • Burning sensation of urinating
  • Burning in anus,
  • Poliomyelitis
  • Burning in hands, feet, and head
  • Aphthous
  • air loss
  • Premature grey hair
  • Burning in eyes
  • Ulcers
  • Jaundice
  • Chronic fatigue
  • Fever
  • Hyperthyroidism
  • Inflammatory diseases

(Water) Varuna Mudra For blood and muscles

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. This is helpful in balancing the blood stream and helps with muscle shrinkage and Gastroenteritis.

Air / Vayu Mudra For Arthritis, Gout, rheumatism, Parkinson’s disease and paralysis.

The Air / Vayu Mudra is performed by placing the index finger underneath the thumb so the tip of the index finger touches the base of the thumb. Hold the other fingers out straight.

This hand position balances the air element and helps with relieving arthritis, gout, rheumatism, Parkinson’s disease and paralysis.

 Vayu 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.

Vayu Mudra Benefits

  •  The most important benefit is that it will regulate air in the body. This air flow regulation becomes a natural treatment for flatulence, sciatica, gout, arthritis and rheumatism.
  • It’s one of the best mudras for Parkinson’s Disease as it helps control tremors.
  • Practicing it after eating helps digestion.

Shunya Mudra (Emptiness)

The Shunya  Mudra / Emptyness 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.

The Emptyness / Shunya Mudra helps to sharpen your mind. It is best practiced for 40 – 60 minutes at a time.  Use this yoga hand position to help with earache or ear infections.

(Sun )Surya Mudra

The Sun / Surya Mudra is performed by placing the fourth finger underneath the thumb so the tip of the fourth finger touches the base of the thumb. The other fingers are held out straight.

The Sun / Surya Mudra is best performed for 10 -15 minutes. It’s a great hand position for weight loss and also reduces anxiety.

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 fingers are held out straight.

Prana Mudra  improves strength and mobility, helps lower cholesterol and blood pressure and helps with getting you active. It is said to beneficial for immune system problems and also a good mudra for sight.

Prana Mudra 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.

Prana benefits

  1. Creates energy in your body
  2. Centres your mind
  3. Great mudra for immune system
  4. Is a natural way of relaxing the mind and helping to treat anxiety and depression.

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.

Here’s more on using benefits of Apan mudra.

Linga Mudra (Heat)

To perform the Linga mudra, interlock the finger of both hands. Now hold the thumb of the left hand straight up and wrap the index finger and thumb of the right hand around it. Practicing the Linga Mudra for ten minutes will produce heat in the body and will assist the lungs and relieve phlegm. It can help to cure colds and fevers and is a great help with bronchial infections.

Linga  Steps

  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 10 minutes. Try it now.


  • Increasing body temperature
  • Improving the immune system (which makes it a good mudra for infections).
  • Good mudra for respiratory system

Khechari Mudra

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 practicing 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 affect 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 (see “Benefits” below).


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

It helps with the spiritual awakening process leading to enlightenment.

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 hathayoga 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 the this position helps with the flow of prana around the body.


The Khechari mudra is one of the most important methods for increasing the flow of prana around the body and should be used regularly by yoga practitioners.

Benefits include:

  • Frees the mind from negative emotions (anger, hate, attachment, etc.)
  • Improves vocal tone
  • Good mudra for skin, especially on the face, making us more attractive
  • Reduces abdominal fat
  • Increases vitality
  • Excellent mudra for eyes
  • Boosts prana flow
  • Stimulates saliva

How to do khechari mudra

  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 important 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 For Energy And Inner Peace

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.


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.

Surabhi Benefits

  1. Yogis consider it to be one of the most powerful mudras of all.
  2.  It stimulate the energy of all elements
  3. Good for  inner calm and peace
  4. Good for concentration
  5. Good for digestion problems

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 a great many benefits of the chin mudra.

The Chin Mudra Position

  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 become the jhana 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.


There are many great benefits of the mudra, some of which you will feel as you try the mudra now. The Gyan mudra benefits include:

  • Energy creation and maintenance. The mudra redirect prana in the body.
  • The Chin mudra increases focus.
  •  Improved sleep
  • Improved stamina and energy
  • Helps to eliminate common pains.
  • Helps to relax and is a natural way of beating stress.
  • Can help with depression and anxiety by removing stress.

Maha Mudra

The Maha mudra is one of the mudras used in Hatha Yoga. It is used to increase control of the sexual organs (much like the Vajroli mudra).

It is considered essential that the yogi practice maha mudra in order to release the Kundalini energy dormant at the base of the spine and to achieve siddhi (spiritual powers).

When we do maha mudra we use the heal to apply pressure to the perineum (area between scrotum and anus). This area is important to sexual functioning. This also activates Muladhara Chakra (root chakra), which is associate with the earth element and which helps us to feel grounded in life.

While in this position we are also in Jalandhara Bandha (with the throat compressed) which is helpful for activating the Vishuddha Chakra. This forces air to be drawn from outside and carried down. This straightens Sushunma, heightening the passage of prana.

To practice maha mudra properly we incorporate pranayama, which may be done via alternatve nostril breathing.

This activates the energy of the akasha. This awakens kundalini energy which travels through Sushumna Nadi (a channel through which prana passes). The energy travels up the spine, transforming lower energy into spiritual energy.

The result is enhances sexual functioning and the awakening of kundalini.

Maha Instructions

  1. Both hands are place flat on the mat next to the buttocks.
  2. Bring the shoulders back, thus opening the chest. At the same time, reach the crown of the head up and press the hands down.
  3. Breathe in deeply. Move the right foot up so that it comes inside the left thigh. Move the knee down as you exhale.
  4. Take another breath in and raise your arms over your head while gazing at your fingers. At the same time engage the Mula Bandha.
  5. Exhale. Gently roll forward with a straight back and move your arms downwards so you can hold your feet.
  6. Breathe in again, let go of Bandhas, release your feet, raise your arms upwards as you inhale and bring them to your side.

Maha Benefits

  1. The Maha Mudra strengthens and lengthens the spine  and tones the legs, thighs and buttocks.
  2. Good mudra for digestion.
  3. Excellent mudra for confidence
  4. Tones uterus and ovaries
  5.  Improve the immune system
  6. Creates energy
  7. In the texts it is said that this mudra will lead us to great success.

Qi Gong Healing Mudras

There is a powerful qigong healing mudra that is said to help with depression, anxiety, and mental health conditions.

In Qi Gong, the fingers are seen as representing organs of the body, emotions and elements. Inside the fingers are many acupuncture points (four on each side of each finger).

By pressing the side of the fingers you can positively alter the balance of the elements, emotions and organs.

Here’s how each of the fingers ties-in with the elements, emotions and organs.

The Littler Finger: This represents the water element, fear and the kidneys. If you try squeezing your little finger a few times now you will feel a calming effect.

The ring finger represents wood, the liver, nervous system, bladder and anger. Try squeezing the ring finger and you will diminishes any anger.

The middle finger is fire, the small intestine, respiratory system and circulatory system. This finger corresponds with the emotions of haste and impatients. Squeeze the finger a few times now and notice how it makes you feel more relaxed and less rushed.

The index finger corresponds with the element of metal, the large intestine, lungs and with the emotions of grief and depression. Try squeezing the index finger a few times and you will feel happier.

The thumb: The thumb is earth, the stomach and worry. Squeeze your thumb a few times and you will stop worrying.

Here is a fantastic video which will help you to understand the use of mudras in Qi Gong.

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

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Paul Harrison

Paul Harrison is a yoga teacher, meditation teacher and writer. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

This Post Has 2 Comments

  1. agnes

    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?

    1. Paul Martin Harrison

      The Prithvi mudra only makes you gain weight if you need to, such as if you have lost weight from cancer and want to put it back on.

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