Can't get a sound sleep at night? Even though you feel exhausted or tired. Do you need sleep help? Sleeplessness is a quite common problem among people caused by a faulty lifestyle and leads to critical health problems if they remain for a longer period. What if we say yoga mudras can help you solve your sleep problem. Yes! Yoga mudras are one of the most efficient and natural techniques to eliminate the imbalance and normalize the system. How?
Our experts have shortlisted these yoga mudras to assist you to get profound sleep and relax your body.
- Shakti Mudra
- Prana Mudra
- Gyan Mudra
- Surya Mudra
- Aadi Mudra
- Apan Mudra
- Dhyani Mudra
- Matangi Mudra
- Ksepana Mudra
- Musti Mudra
- Shanmukhi Mudra
- Anjali Mudra
What Is Yoga Mudra?
Yoga mudra is a Sanskrit word that means "seal" or "gesture". According to yogic practices, mudras are hand gestures or positions, commonly practiced by using mild pressure between your fingertips, done for a longer period of time or duration. These gestures can be observed in Indian classical dance and multiple yoga forms too. The mudras demonstrate a closed loop that is considered to energetically seal your spiritual energy within your body.
Also read: 5 Yin Yoga Asanas For Inner Peace
Mudras For Better Sleep
Our hands have a web of nerves and nerve endings. Yoga practitioners believe that mudras trigger those nerves. This practice helps stimulate energy flow in the body and communicate with the brain.
Experts believe that yoga mudras assist in improving your sleep quality by relieving stress and supporting your sleep cycle. Below are mentioned 5 yoga mudras that you can practice to help eliminate sleeplessness.
#1. Shakti Mudra
Shakti is signified as vital energy that helps calm your mind while harnessing your respiratory impulses. This mudra assists in healing your emotional (anxiety, stress, etc.) or physical trauma that lead to improved circulation and better sleep.
How To Practice
- Sit in a relaxed position and keep your back straight.
- Make a fist by wrapping the thumb under your middle and index finger.
- Contract your ring and little finger, touch them with the fingers of another hand.
- Stay in the same pose for a few minutes and relax.
Also read: Yoga Nidra- All That You Should Know About Yogic Sleep
#2. Prana Mudra
Also known as the seal of life energy. This mudra includes the ability to redirect your prana course where it requires the most. It vitalizes the prana elements which are directly associated with your sleep concern. Besides, it helps improve your metabolism, calms your eyes while treating your sleeplessness.
How To Practice
- Sit comfortably in the Padmasana.
- Join your ring and little fingers with your thumb tip.
- Keep the other two fingers facing upward. Maintain the same pose while breathing mindfully.
Also read: 5 Yoga Mudras For Weight Loss You Must Try!
#3. Gyan Mudra
Anxiety or stress (boost in cortisol hormone) sometimes can disturb your sleep cycle. Gyan mudra is considered a seal of wisdom and knowledge that helps you attain your peace of mind, often performed during meditation. It is a soothing and relaxing hand gesture that offers a sense of grounding and eliminates tension leading to discomfort in your sleep cycle.
How To Practice
- Sit in Siddhasana or Padmasana pose while maintaining an erect spine.
- Touch your thumb with the index finger. Keep the other fingers upright and palms comfortably on your thighs or knees.
- Practice this mudra every day for 35 - 45 minutes.
Also read: How Micronutrients Affect Sleep?
#4. Surya Mudra
Also identified as Agni mudra, this signifies fire or Agni element, assisting in supporting the fire energy flow in your body. This mudra helps stimulate the fire factor that helps cleanse the impurities and mind while restoring your sleep cycle.
How To Practice
- Sit in a comfortable position, keeping your back straight.
- Flex the ring finger and join the palm. Try to hold your fingertip with your thumb.
- Make sure your palms are on your thighs or knees, comfortably facing the sky.
- The most desirable time to exercise the Surya mudra is in the morning.
#5. Aadi Mudra
Aadi is a Sanskrit word that means primal or first. This is a symbolic seal that is often practiced in spiritual yoga to relax and calm your mind. It helps direct and lock the energy while reflexing your brain.
How To Practice
- Sit in a relaxed pose with a straight spine.
- Keep your arms on your knees and thighs with your palms facing downward.
- Clutch your thumb and curl all the remaining fingers over it, making a fist.
- Breath deeply and mindfully.
Also read: 4-7-8 Breathing Technique
#6 Apan Mudra
Apana mudra is normally practiced with both hands and should be held for at least 30 minutes for significant benefit.
How To Practice
- Bringing the tips of the middle finger, ring finger, and thumb together.
- The index finger and little finger remain outstretched, while palms are still up.
#7 Dhyana/Dhyani Mudra
Dhyana/Dhyaani mudra balances both the sides of the body, calms the mind, and helps to increase healing. A peaceful mind state helps to achieve good quality of sleep.
How To Practice
- Sit comfortably.
- Place one palm above the another.
- Bring your thumbs together such that the tips touch each other.
#8 Matangi Mudra
Matangi mudra stimulates the naval chakra, which improves metabolism and increases willpower. As a result, it improves the personal well-being and reduces sleep problems.
How To Practice
- Sit in any comfortable position.
- Join your hand and cross your fingers. Bring your hands near to the chest. Now, raise both the middle fingers so that they point to each other parallelly.
- Close the rest of the remaining fingers and breath mindfully.
#9 Ksepana Mudra
Ksepana Mudra helps us get rid of negativity, despair, and suffering. Practicing this mudra makes a measurable difference in our energy and thus we can sleep in peace.
- Begin with mudra by bringing your hands to the center of the heart.
- The index fingers point upwards.
- As you inhale, rotate your index fingers down and slightly further apart, and stretch your arms toward the floor.
- Twist the arms up.
- Exhale, fingers pointing to the crown of the head, to the forehead, then to the nose, then to the lips, then back to the heart.
- Feel the energy flowing into your body and as you breathe out avoid being negative in any way.
- Practice 7 times for relaxation.
#10 Mushti/Musti mudra (fist gesture)
Mushti denotes "closed hand" or "fist". You must have noticed our body responds to emotions like anger and fear by squeezing our fingers into a fist. Musti mudra will help you get rid of depressive emotions.
- Choose any comfortable sitting pose.
- Put the back of your hands on the knees and your palms facing the sky.
- Breathe deeply and relax
- Bend the fingers of both the hands towards the palm (refer to image) and press the palm with the ends of the fingers.
- Place the thumb above the starting fingers.
- Hold this posture for 5-10 mins.
In A Nutshell
Yoga helps harmonize your body, mind, and soul while assisting you to attain mindfulness with a healthy body. Whether you have fitness goals in your mind or want to relieve stress or anxiety, yoga can be your answer. Access our Yoga Corner on our Wellness TV with The Wellness Corner and prevent your mind and body from chaos. Consult with our verified doctor in case you are suffering from sickness or other health problems due to sleeplessness.