Prana Mudra: How to Do (Steps) in Pranayama & Benefits

Feeling low energy? Are excessive yawns affecting your work and productivity? Then you are in the right place. Here is the simplest yogic solution for your low levels of body energy, i.e. Prana Mudra.

Air, water, fire, earth, and ether forms whatever we see around us. These are called five vital elements (Pancha Mahabuta) of the body.

Prana in The Body

Air is present in our surroundings, but we can’t see it. So as 5 pranas are there in our body in a subtle form, which is┬ávital to be alive. When the circulation and distribution of these pranas get disturbed, then it results in malfunctioning of different body organs and finally outcomes as a disease. So it is necessary to channelize the pranic energy.

In Yogic science, there are Asana, Pranayama, and Mudra to maintain the optimum flow of pranic energy throughout the body, and Prana Mudra is one of those practices.

What is Prana Mudra?

Prana is the vital force of life, and an arrangement of fingers which is mainly related to maintaining the circulation of the Prana is known as Prana Mudra. It regulates the flow of Prana in the whole body, which is one of the vital Panch Pranas.

Prana Mudra is a practice to glorify pranic energy (praan urja). It develops a feeling of peace and hence, also known as Shanti Mudra or Peace Mudra.

How Prana Mudra Affects Body

5 elements in fingertips

As it is already discussed that our body is made up of the five elements. Prana Mudra uses three of these elements to balance the body state.

Balances Earth, Water, and Fire elements

Anamika (ring finger) represents the earth element, and Kanishtha (little finger) represents the water element while the thumb represents the fire element.

When Earth and Water put together in front of the fire element, then a balance occurs between the three. It is the yogic science behind practicing this mudra.

The earth element is responsible for Kapha dosha in the body. Hence, Prana mudra is also known as the Kapha Karak mudra.

On the other side, when the fire element gets in touch with the water, then it balances the excessive fire or Pitta dosha or Jathragnee. In this way, Prana Mudra also known as Pitta Nashak Mudra.

How to Do Prana Mudra

Follow the following steps to perform Prana mudra

  1. Sit in a comfortable meditative posture, i.e. Padmasana, Siddhasana, Vajrasana or Sukhasana. If one is not able to sit in any of the above Yogasana, then it can be practiced seated over a chair too. Gently close the eyes, and the whole body should be properly relaxed.

Now concentrate on the placement of fingers.

Fingers in Prana Mudra

prana mudra in yoga mudras

  1. Put little finger (Kanishtha) and ring finger (Anamika) of both hands together and join them with the thumb. The tip of all three fingers should be in touch with each other.
    The rest fingers, i.e. index (Tarjani) and middle (Madhyama), should be kept straight downwards.

Prana Mudra in Pranayama

benefits of pranayama

To increase the effectiveness of Prana Mudra, it’s practiced in conjunction with breath regulation exercises or Pranayama.

In the following steps, while maintaining Prana mudra, we let Prana directs through different chakras with the help of Pranayama.

  1. Start with deep inhale and exhale (caution- do not strain). When the breath is exhaled completely out, perform the Moola Bandha by concentrating on the Mooladhara Chakra.
  2. Try to keep the air outside as long as you are comfortable and then slowly release the moola bandha.
  3. Now, gently start inhaling as deep as possible while extending the chest to let the lungs filled with fresh air. Simultaneously you can raise your hands with Prana mudra to the navel region.

Now maintain this mudra & start raising your hands slowly upwards (keeping the palms towards the body). This movement should be done in coordination with the abdominal inhalation.

(When you do this step try to feel the flow of prana from Mooladhara to Manipura Chakra)

  1. Continue expanding your chest with upward movement of hands till the time they are reached in front of the center of your chest. Here try to feel the flow of prana Vaayu from Manipura Chakra to the Heart Chakra.
  2. Now draw more and more air into the chest by raising the shoulders. While raising shoulders, concentration should be on the movement of prana from Heart to Throat Chakra followed by Ajna Chakra and finally reaching to Sahasrara.
  3. Concentrate on the Sahasrara Chakra and try to visualize the pure light eliminating from the head (keep the eyes closed). Retain this stage for the time as much as you are comfortable with the breath held inside and then gently start exhaling. (keeping your lips closed).

while performing step 6, feel the movement of prana downwards (i.e. in the opposite direction) you followed from step 1st to 5th.

Ideal Time of Practicing Prana Mudra

The prana mudra may be performed at any time (empty stomach), but the ideal time is to practice it at the time of sunrise and facing the sun.

Mudras should be practiced after Asanas and Pranayamas and before the practice of meditation. Though, it is not mandatory that one should not practice mudra before these two yogic practices.

Duration of Prana Mudra

Prana mudra can be practiced for a minimum period of 15 minutes to a maximum of 45 minutes. Although there is no limitation on how long you should practice a mudra.
It can be practiced daily and gives the best results when performed during other yogic practices.

Benefits of Prana Mudra

  • Activates the pranic energy – Prana mudra is practiced for the invocation of the pranic energy and used to awaken the dormant prana shakti (breathing power) of an individual.
  • Improves low blood pressure – Prana is the force of life and practicing prana mudra helps in alleviating the low blood pressure as it increases the blood flow.
  • Increase lung efficiency – Prana mudra is an aid to increase the efficiency of lungs as it is related to the breathing exercises.
  • Tuberculosis management – This mudra helps you to overcome tuberculosis and prevents its occurrence.
  • Controls excessive yawn – If one yawn so much due to lack of energy and deficiency of oxygen in the body, then prana mudra can do wonders for it.
  • Removes lethargy – A feeling of low energy can be entirely removed by practicing this mudra as it is directly related to the activation of mooladhara.
  • Controls metabolism – This mudra maintains the optimum metabolism of the body and can also be practiced for problems related to Thyroid.
  • Boosts Immunity – Prana mudra helps in giving a boost to your immune system, which is responsible for fighting against the diseases, infections, and pathogens.
  • Overcome negative thoughts – If your mind is trapped in the cage of negative thoughts, then prana mudra is the ultimate solution to get rid of this negativity and negative thoughts.
    See More: Vrittis – Causes of Thoughts Patterns
  • Prana mudra for weakness – It is beneficial in overcoming the weakness in the body. One who practices prana mudra twice a day, i.e. at the time of sunrise and sunset, then it can keep you being charged for your whole day until you go to sleep. Moreover, it also increases the strength of the body.
  • Calms mind and body – Prana mudra calms the mind and gives a feeling of peace as it controls the high metabolism, blood pressure and alleviates the mood and makes a person more stable in terms of spirituality.

Contraindications and Limitations

  • Increases obesity – Ayurveda tells about three Prakriti – Vatta, Pitta and Kapha. Prana mudra increases the Kapha element and slows down the fire element, which may result in increased body weight if practiced for long durations at a time.
  • Avoid practicing after sunset – Practicing prana mudra at night may cause a lack of sleep as it triggers all the metabolic activities of the body and night is the time when it comes to shutting down the processes. So it is not recommended to practice it at night.

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