Mudras: 8 yoga hand gestures and what they mean
The most-used yoga mudras explained: gyan, prana, shuni, surya, buddhi, anjali, dhyana and lotus mudra, how to make each one, and when to use it.
3 min read 路 Updated 2026-10-23
What mudras are
A mudra is a hand gesture used in yoga, meditation and Indian classical dance. The word is Sanskrit and is usually translated as "seal" or "gesture". In the yoga traditions, each mudra is said to direct energy in a particular way, a bit like a little circuit you make with your fingers.
They're also just a really nice way to give your hands a job while you meditate, so they stop fidgeting. Pick one, hold it for a few minutes, breathe.
How to use a mudra
- Sit comfortably with your spine tall.
- Make the mudra with both hands, using gentle pressure, no squeezing.
- Rest your hands on your knees or in your lap.
- Breathe slowly through your nose for three to eleven minutes.
Sit with your mudra
5 minutes, with a soft chime at the end.
8 mudras to know
1. Gyan mudra (knowledge)
How: touch the tip of your thumb to the tip of your index finger. Other fingers straight and relaxed.
When: the classic meditation mudra, for focus and calm. If you only learn one, learn this one.
Practice
Five minutes in gyan mudra
Rest your hands on your knees, palms up, thumb and index fingertip touching. Sit for five minutes with slow breathing. The classic meditation hand, so cute.
2. Prana mudra (life force)
How: touch your thumb to the tips of your ring finger and little finger. Index and middle fingers straight.
When: when you feel low on energy and want something gentle and awakening.
3. Shuni mudra (patience)
How: touch your thumb to the tip of your middle finger.
When: for patience and commitment, like when you're trying to stick with a new habit.
4. Surya mudra (sun)
How: touch your thumb to the tip of your ring finger. (Some traditions fold the ring finger under the thumb instead.)
When: for warmth, energy and a bit of solar plexus confidence.
5. Buddhi mudra (clarity)
How: touch your thumb to the tip of your little finger.
When: for clear communication and intuition. Throat chakra loves this one.
6. Anjali mudra (prayer)
How: press your palms together at the centre of your chest, fingers pointing up.
When: to start or end a practice, to say thank you, or to centre yourself at the heart.
7. Dhyana mudra (meditation)
How: rest your right hand on top of your left in your lap, palms up, thumbs lightly touching to make an oval.
When: for deep, still meditation. Very crown chakra.
8. Lotus mudra (open heart)
How: touch the heels of your hands, thumbs and little fingers together at your chest, then open the other fingers wide like a flower.
When: for opening your heart and letting love in 馃尭
Mudras and the chakras
| Chakra | A mudra people pair with it |
|---|---|
| Root | Palms down on your thighs (grounding) |
| Sacral | Dhyana mudra, low in your lap |
| Solar plexus | Surya mudra |
| Heart | Lotus mudra or anjali mudra |
| Throat | Buddhi mudra |
| Third eye | Gyan mudra |
| Crown | Dhyana mudra |
FAQ
What are mudras used for?
In yoga and meditation, mudras are hand gestures used to focus the mind and, in the tradition, to direct energy through the body.
Which mudra is best for beginners?
Gyan mudra: thumb and index fingertips touching. It's the most common meditation mudra.
How long should you hold a mudra?
Anywhere from three to eleven minutes is a lovely start. Some practices hold a mudra for longer.
Is there a mudra for anxiety?
Many people use gyan mudra or dhyana mudra with slow breathing to feel calmer. They're not medical care, so do talk to a doctor if anxiety is getting in the way.
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