Yoga Mudras: How to Practice 3 Yogic Hand Gestures

In yoga, a mudra is a symbolic gesture practiced alongside *[asanas](https://www.masterclass.com/articles/yoga-asanas-guide)* that involves different parts of the body, most notably the hands. Yogis utilize mudras (Sanskrit for "sign, seal, or symbol") as part of a traditional [Hatha yoga](https://www.masterclass.com/articles/hatha-yoga-guide) practice, which can help heighten awareness of your body, relieve anxiety and stress, and focus our minds on meditation. There are five different mudras in yoga, including *Adhara* (perennial), *Bandha* (lock), *Hasta* (hands), *Kaya* (postural), and *Māna* (head). *Hasta* mudras are the most commonly recognized and understood in Western yoga and meditation practices, where they are used to help direct and balance *prana*, or life force energy throughout the body. Here are a few common *Hasta* mudras that yogis can practice for a minimum of 45 seconds and up to 15 minutes: 1. __*Anjali* mudra__: This common gesture involving placing your hands in the prayer position is used in yoga classes when the yoga instructor closes the class with namaste, which means "the highest in me sees and honors the highest in you." You can practice this mudra in many poses, but it is most common in [mountain pose](https://www.masterclass.com/articles/mountain-pose-explained) (*Tadasana*) and easy seated pose (*Sukhasana*). Place your palms together at the heart, thumbs together, pressing in towards the sternum. Place about 5–10 pounds of pressure evenly across each palm and opposing finger, spreading your fingers widely apart. 2. __*Jnana* mudra__: Also known as *Gyan* or *Chin* mudra, this common mudra is a gesture of knowledge. You can practice *Jnana* mudra during any [yoga pose](https://www.masterclass.com/articles/basic-yoga-poses-explained), but it is most commonly used in a simple, easy seated pose. Tuck your index finger under the tip of the thumb, making a complete circle, extending the other fingers. Place your hands on each knee, palms facing up. For maximum benefits, practice this mudra regularly during meditation or at the beginning of your yoga practice. 3. __*Prana* mudra__: *Prana* means life force or energy, and the *Prana* mudra is known to stimulate the energy through three main elements of the body. Bring your ring fingers (symbolizing earth) and your pinky fingers (symbolizing water) to touch your thumb (symbolizing fire). Elongate the middle and ring fingers while these three fingers make contact. Rest your hands on your knees and focus on your breath. This mudra is known to help relieve anxiety, promote healthy energy throughout the body, and improve concentration. Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs. Unroll your mat, get a [MasterClass Annual Membership](https://www.masterclass.com), and get your *om* on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind. Mudra practice is an element of a holistic yoga practice that has been practiced for thousands of years in Hinduism and Buddhism. According to *Ayurveda*, an ancient Indian healing tradition, practicing mudras can balance the body’s subtle energy centers, creating access to higher states of meditation and overall well-being.