A Game of Sacred Gestures
A mudra is a symbolic hand gesture used in yoga, meditation, and Ayurveda.
These subtle movements stimulate different areas of the brain, body, mind and heart to direct, redirect, restore and renew energy.
Their main purpose:
- Balance energy flow
- Calm the mind
- Emotional transformation
- Connect body, mind, heart and spirit
They’re a wonderfully simple way to achieve all this.
To add energy to the hand gestures, you may choose and/or be guided to combine the mudra – with one of more of the following inclusions.
- Meditation
- Yoga, Qigong, Tai Chi
- Suggested Uses
- Affirmations
- Breath work
To discover how the mudras and their associations can best enable and enhance your inner harmony, your goal and your life…
Let’s play!
Step 1: Optimal Connection.
Check your connection to your GPS (God, the Universe… your preferred name for this eternal wisdom)
How connected are you right now? Circle or write your number:
0 –––– 20 –––– 40 –––– 60 –––– 80 –––– 100
If you’re not at 100: Close your eyes. Breathe deeply into your belly. Keep breathing until you feel and register – fully connected. This enables accuracy and efficacy, as you play this game.
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Step 2
Hold your top priority goal in your body, mind and heart throughout this game.
Notice:
- How your body feels (sensations)
- What you are thinking
- How you’re feeling – your emotion
- Whatever else arises e.g. a colour, an image, a sound/song/piece of music…
This is your ‘before‘ marker. Once you complete the mudra – you will notice this changes.
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Step 3
Intuitively and/or with GPS guidance: Which of the 20 listed mudras serves you best right now?
Example: no 4
Which association would add most energy to your mudra and its purpose?
Breathwork and/or Affirmation.
Example: the affirmation
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Step 4
Make the gesture and include the value added association – breath work and/or affirmation.
Hold the hand pose until the marker changes – or for as long as you are guided.
Following are the 19 Mudras – their finger position, its main benefits, suggested use, breath work and affirmations. You can scroll through and read the lot or just the one indicated in Step 3.
1. Gyan Mudra (Mudra of Knowledge)
Finger Position: Index fingertip touches thumb tip; other fingers relaxed and extended. Palms face upward.
Main Benefits:
– Improves concentration, clarity, and memory
– Reduces stress and supports peaceful feelings
– Opens access to higher wisdom
Suggested Use: Meditate or journal with this mudra for focus and insight
Affirmations:
• My mind is open, clear, and calm.
• I trust my inner wisdom.
Breathwork: Alternate Nostril Breathing – Balances left and right energy channels to promote mental clarity and calm.
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2. Apana Vayu Mudra (Mudra for Releasing & Calming the Heart)
Finger Position: Middle and ring fingers touch the thumb tip. Index finger folded to the base of thumb. Little finger extended.
Main Benefits:
– Releases guilt, self-criticism, and grief
– Quiets the inner critic
– Fosters heart-centred self-compassion
– Releases excess air, gas and bloating
Suggested Use: In acute stress or emotional discomfort
Affirmations:
• I release judgement and embrace my wholeness.
• I safely release what no longer serves me.
Breathwork: Diaphragmatic (Belly) Breath – Deep breathing into the belly to calm the nervous system and encourage physical and emotional release.
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3. Chin Mudra (Gesture of Consciousness)
Finger Position: Index fingertip touches thumb tip; palms resting downward on knees.
Main Benefits:
– Stabilises emotions
– Supports mindfulness and grounded thinking
– Connects personal energy with universal life force
Suggested Use: To feel anchored, alert, and emotionally centred
Affirmations:
• I am centred, grounded, balanced and calm.
• I belong fully in this moment.
• My awareness is steady and clear.
Breathwork: Equal Ratio Breath – Inhale and exhale for the same count (e.g. 4 in, 4 out) to stabilise the breath, body, and mind.
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4. Jnana Mudra (Mudra of Wisdom)
Finger Position: Index fingertip touches thumb tip; palms upward on knees.
Main Benefits:
– Opens space for insight
– Encourages quiet reflection
– Promotes higher understanding
Suggested Use: Use during meditation or contemplation
Affirmations:
• Wisdom flows through me.
• I trust my inner knowing.
• Each moment teaches me something valuable.
Breathwork: Ocean Breath – Gentle constriction at the throat to create a soft sound and deepen focus.
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5. Prana Mudra (Mudra of Life)
Finger Position: Touch ring and little fingers to the thumb; index and middle fingers extended.
Main Benefits:
– Boosts energy and vitality
– Increases enthusiasm
– Awakens dormant life force
Suggested Use: Use when you need an uplift in energy or drive
Affirmations:
• I am energised and full of life.
• Vitality flows through every cell of my body.
• I wake up my joy and purpose.
Breathwork: Bellows Breath – Strong, rhythmic inhales and exhales through the nose to energise the body.
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6. Surya Mudra (Mudra of the Sun)
Finger Position: Ring finger pressed under the thumb; other fingers extended.
Main Benefits:
– Stimulates warmth and metabolism
– Ignites motivation and willpower
– Activates inner strength
Suggested Use: Morning routines or when preparing for action
Affirmations:
• My inner fire fuels my purpose.
• I act with clarity and determination.
• I am strong, focused and ready.
Breathwork: Skull-Shining Breath – Short, active exhales to activate inner energy and mental sharpness.
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7. Varuna Mudra (Mudra of Water)
Finger Position: Tip of little finger touches thumb tip; others extended.
Main Benefits:
• Balances water element in the body
• Supports emotional fluidity and hormonal balance
• Aids hydration and skin health
• Helps release suppressed emotions and encourages notional express
Suggested Use: Use in times of dryness — emotional or physical
Affirmations:
• I flow with grace and ease.
• My emotions move freely and safely.
• I soften, surrender, and renew.
Breathwork: Cooling Breath – Inhale through a curled tongue or pursed lips, exhale through the nose for cooling and soothing.
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8. Vayu Mudra (Mudra of Air)
Finger Position: Index finger folded to the base of the thumb and gently held down.
Main Benefits:
– Calms anxiety and excessive mental chatter
– Relieves physical symptoms linked to air imbalance
– Balances Vata energy (Ayurvedic air – busy mind energy element)
Suggested Use: Use during restlessness, fear or nervous energy
Affirmations:
• I move freely with calm and balance.
• I release tension from body and mind.
• I am carried by peace.
Breathwork: Slow, rhythmic nostril breathing – Gentle nasal breath with even rhythm to soothe the nervous system.
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9. Apana Mudra (Mudra of Elimination)
Finger Position: Tip of ring and middle fingers to thumb; other fingers extended.
Main Benefits:
– Supports detoxification and digestion
– Releases emotional and physical toxins
– Grounds and steadies energy
Suggested Use: Use during or after cleansing rituals or when feeling weighed down
Affirmations:
• I let go of what no longer serves me.
• I am clear, clean, and grounded.
• I release with gratitude and peace.
Breathwork: Long exhale-focused breath – Inhale normally, then extend your exhale to encourage release.
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10. Hakini Mudra (Mudra of the Mind)
Finger Position: All fingertips of both hands gently touch (like a dome).
Main Benefits:
– Enhances memory, creativity and concentration
– Integrates emotional and rational thinking
– Aligns the mind with purpose
Suggested Use: During creative work, study, or decision-making
Affirmations:
• My mind is in perfect harmony.
• Thought and feeling work together in me.
• I focus with clarity and ease.
Breathwork: Box Breathing – Inhale 4, hold 4, exhale 4, hold 4. Supports balanced attention and calm precision.
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11. Anjali Mudra (Prayer Gesture)
Finger Position: Palms pressed together at the heart centre.
Main Benefits:
– Encourages gratitude and love
– Centres awareness in the heart
– Balances left and right sides of the body
Suggested Use: Use at the beginning and end of spiritual practices
Affirmations:
• I honour the light within myself and others.
• I am guided by gratitude and grace.
• My heart leads with kindness and truth.
Breathwork: Heart-Centred Breath — focus your inhale and exhale into the chest to centre energy.
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12. Dhyana Mudra (Mudra of Meditation)
Finger Position: Hands on lap, right hand resting in left, thumbs lightly touching.
Main Benefits:
– Deepens stillness and inner awareness
– Soothes mental turbulence
– Promotes centred meditation
Suggested Use: Best for sitting meditations
Affirmations:
• I rest in the stillness of my true self.
• Inner silence restores my clarity.
• I trust the wisdom that comes from within.
Breathwork: Mindfulness Breath — simply notice each breath as it comes and goes.
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13. Shunya Mudra (Mudra of Emptiness)
Finger Position: Middle finger folded to the base of thumb and gently pressed.
Main Benefits:
– Aids in hearing and balance
– Clears mental clutter
– Empties the mind for intuition to arise
Suggested Use: Use in silence or when feeling overwhelmed
Affirmations:
• I welcome the silence of pure awareness.
• I create space for new insights.
• My inner world is clear and receptive.
Breathwork: Silent Breath Awareness — breathe naturally while observing each breath without judgement.
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14. Hridaya Mudra (Heart & Faith Mudra)
Finger Position: Tip of index finger touches base of thumb; thumb presses middle and ring fingers; little finger extended.
Main Benefits:
– Releases emotional overload
– Restores heart flow and openness
– Deepens compassion and inner truth
Suggested Use: Ideal during heartbreak, grief, or emotional overwhelm
Affirmations:
• My heart is open and free.
• Love holds and supports me.
• I walk in faith and surrender.
Breathwork: Heart Breath — inhale deeply into the heart space, exhale slowly.
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15. Kubera Mudra (Mudra of Manifestation and Abundance)
Finger Position: Tips of thumb, index, and middle fingers pressed together; other fingers curled inward.
Main Benefits:
– Increases clarity, focus, and confidence
– Enhances intention and trust
– Supports manifestation
Suggested Use: Use during goal-setting, affirmations, or manifestation work
Affirmations:
• I confidently claim my highest path.
• I trust my desires are worthy.
• I focus with power and purpose.
• I am open to receiving with abundance
Breathwork: Empowerment Breath — strong inhale, steady exhale.
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16. Ushas Mudra (Mudra of Awakening)
Finger Position: Interlace fingers; right thumb over left for women (opposite for men); rest hands on lap.
Main Benefits:
– Stimulates morning energy
– Refreshes mood and motivation
– Awakens inner potential
Suggested Use: Practice on waking or during morning routines
Affirmations:
• I rise with purpose and light.
• I welcome this day with vitality.
• Each breath fills me with new possibility.
Breathwork: Morning Energising Breath — full 3-part inhale (belly, ribs, chest), relaxed exhale.
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17. Yoni Mudra (Womb Mudra)
Finger Position: Thumbs and index fingers form a downward triangle; remaining fingers interlaced.
Main Benefits:
– Resets the nervous system
– Centres and silences thoughts
– Connects to deep feminine energy
Suggested Use: Use in times of overwhelm or transition
Affirmations:
• I return to the stillness within.
• I am safe, whole, and held.
• I trust the rhythm of my inner cycles.
Breathwork: Soothing Breath — inhale for 4, exhale for 6 to calm and restore.
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18. Adi Mudra (Primordial Mudra)
Finger Position: Fold thumbs into palms, then close fingers over them into gentle fists. Rest hands on thighs, palms down.
Main Benefits:
– Quiets the mind and nervous system
– Encourages letting go of control
– Connects to original essence and stillness
Suggested Use: Ideal before sleep or during deep meditation
Affirmations:
• I surrender to the peace within me.
• In stillness, I find my strength.
• I let go and allow life to unfold.
Breathwork: 4–7–8 Breath — inhale 4, hold 7, exhale 8 for deep nervous system reset.
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19. Lotus Mudra (Padma Mudra)
Finger Position: Palms together at base, thumbs and pinky fingers touching, other fingers open like a flower.
Main Benefits:
– Opens the heart
– Cultivates compassion and emotional healing
– Enhances spiritual connection
Suggested Use: Use during emotional healing or to begin anew from a hopeful space
Affirmations:
• I open my heart to beauty, love, and life.
• From the mud, I rise and bloom.
• I am held by love and rooted in light.
Breathwork: Inhale gently, opening the chest. Exhale slowly, softening the heart. Three full, slow breaths.
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20. Ksepana Mudra (Letting Go Mudra): This is a big one, hence the extra affirmations.
Finger Position:
Interlace your fingers, keep the index fingers extended and touching each other, pointing upwards. The other fingers are interlaced with the thumbs crossed over each other, with the left thumb usually over the right.
Affirmations:
General Letting Go
“I release all that no longer serves me.”
“I let go of negativity and embrace positivity.”
“I release stress and tension from my body and mind.”
“I am free from the past and open to new possibilities.”
“I release what is holding me back and embrace my potential.”
For Emotional Release:
“I forgive myself and others.”
“I release anger and resentment.”
“I allow myself to feel and release emotions without judgment.”
For Physical Detoxification:
“I release toxins from my body with each exhale.”
“I cleanse my body and mind with every breath.”
For Spiritual Growth:
“I am open to transformation and growth.”
“I connect with my inner wisdom and intuition.”
“I embrace the present moment with peace and clarity.”
Breathwork: As you inhale – envision drawing in fresh, positive energy, vitality, or light. As you exhale, make it slow and long through pursed lips, as if through a straw – visualising releasing negativity, tension, or anything that no longer serves.
Step 5
Once you’ve completed the mudra and the guided association:
Notice how the marker has changed
- How your body feels
- What you are thinking
- How you’re feeling
- What insights and inspirations have arisen
- What you feel motivated to do
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Step 6
This sacred mudra process is best done on repeat – to imprint the sacred energy in your body, mind, heart, soul and spirit.
Any of the following times work best.
- In the morning on waking
- In the evening on going to sleep
- Whenever the idea springs to mind
- Whenever you feel you need an energy shift
Enjoy the shift!
Game over. Congratulations. Well done👍
Now… rinse and repeat.
Play this game:
– With the same goal
– With another goal
– Or try a different game with the same goal
Each time you play or read an inspiration:
– You strengthen your intuition
– You receive fresh insights that help move you forward
– You may notice the answers shift — because you’ve shifted