Benefits of Prana Mudra and How to Do it By Dr. Himani Bisht

Introduction

 In contemporary times, yoga practice has become more about maintenance, promotion and preservation of health. Yoga has spread worldwide through the teachings of great yoga gurus like Shri T. Krishnamacharya, Sri Aurobindo, Swami Satyananda Sarasvati, Swami Shivananda, Maharshi Mahesh Yogi and many more¹. 

Mudras in yoga are practices associated with pranayama (breathing techniques). They are viewed as higher yogic practices. It is hypothesized that practices like mudras, mainly consisting of hand gestures, might help gain control over the mind and play a role in attainment of higher yogic practices.   

Mudras mainly focus on adopting specific body patterns along with control over breathing¹. Let us look at some of the health benefits on prana mudra. 

What is Prana Mudra?

Mudras are the key to hatha yoga and pranayama systems of the evolution of body, emotions and mind. Mudras are used in classical Indian dances as meaningful gestures to convey an emotion. They are also used in rites and pujas in Hindu ritual worship. In the practice of yoga, mudras are used to gesture the mind². 

The prana mudra is a hand gesture which represents life force and vitality. It stimulates the mooladhara or the root chakra. Mooladhara is one of the seven primary chakras. Mooladhara translates to the root of existence in English. Prana mudra increases vitality from the root and radiates energy through the nervous system and chakras³. 

Prana mudra increases the earth and water element and decreases the fire element. In addition, it increases the kapha humour and decreases the pitta humour³.

How to Do It?

Prana mudra can be done in the following way: 

• You can sit comfortably on the ground or chair. Make yourself relaxed. 
• Ensure that the room is well-ventilated and receives lighting. You can also add calming background music while practicing this mudra. 
• Stretch your hands outward and allow them to rest on the thighs, palms facing upwards. 
• Now, touch the tip of the thumb with ring and little fingers. The thumb symbolizes the fire element, ring finger symbolizes the earth element, and the little finger symbolizes the water element. 
• Keep the index and middle finger extended. 
• Take several deep breaths and focus on the pure revitalizing energy pouring into your body as you breathe in. 
• Each cell is being fully revitalized now. You can use an affirmative sentence to enhance your practice further: “I plug into the universal energy source and recharge my pranic batteries.” 
• Keep both hands in prana mudra. Keep your shoulders relaxed³. 

Benefits of Prana Mudra

Some of the prana mudra benefits are: 

1. Benefits of prana mudra for immunity 

Prana mudra affects the flow of vital energy. Therefore, practising prana mudra may enhance immunity⁴. Therefore, it may be beneficial in case of covid-19 infections. More research is required to check if prana mudra can help to build immunity. It is advised to build up your immunity so your body can fight effectively during infections. 

2. Benefits of prana mudra for eyesight 

Regular practice of prana mudra might help improve eyesight⁴. However, further clinical studies are yet to be done to check the effect of prana mudra on eyesight. Therefore, you must consult your doctor if your eyesight is hampered. 

3. Benefits of prana mudra for the lungs  

Prana mudra may improve the functioning of vital organs like the lungs⁵. More research is needed to check if prana mudra can enhance lung function. The lung is a vital organ, and hence if you experience any symptoms related to any respiratory disorders, you must immediately consult your doctor. 

4. Benefits of prana mudra for the heart 

Prana mudra may help the functioning of the heart⁵. Research is yet to be done to ensure that prana mudra may benefit the heart. Heart diseases can be dangerous; therefore, you must consult your doctor if you experience any symptoms of heart disease. 

5. Benefits of prana mudra for blood circulation 

Proper blood circulation is essential to deliver oxygen to all body parts and maintain optimal health. Regular practice of prana mudra may improve blood circulation⁵. However, more studies are required to evaluate the effect of prana mudra on blood circulation.  

6. Benefits of prana mudra for muscular cramps 

Prana mudra may help to get rid of cramps in muscles that happen with excessive exercise, holding a pose for too long, dehydration, etc. Sometimes, cramps cause numbness. Prana mudra may help in case of cramps and numbness in any part of the body⁶. Further studies are yet to be done to check whether prana mudra can reduce cramps and numbness. 

7. Benefits of prana mudra for mental well-being 

Mental well-being is as important as physical well-being. Regular practice of prana mudra may stimulate delight, energy, joy, zeal, hope and perseverance. It may also help to overcome mental tension, anger, jealousy, pride, restlessness and irritability^5,6. However, more research is yet to be done to check the effect of prana mudra on controlling various emotions. 

8. Benefits of prana mudra for pain relief 

Prana mudra may help reduce pain, especially in the limbs or legs⁶. Further studies are required to check the effect of prana mudra in case of pain. You must consult a doctor if you have prolonged chronic pain. 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries. 

According to Ayurveda, Prana Mudra is associated with three elements agni, jala and prithvi. It is also connected to the spine. Practising Prana Mudra can affect Base Chakra (Muladhara), which generates heat and energy in the body⁴.

Dr. Rajeev Singh, BAMS

Also Read: Benefits of Butterfly Pose (Baddha Konasana) and How to Do it By Dr. Himani Bisht

Risks of Exercise

Risks associated with prana mudra are: 

• You should not do prana mudra for a long time in one sitting, especially in the beginning. Kindly consult your yoga instructor and perform it for short durations under their guidance. 
• If you have undergone any surgery, it is advised that you seek medical advice before performing prana mudra.  
• If you have any medical condition, you should ask a yoga expert if you can benefit from performing the prana mudra and should perform it only under their supervision and according to their recommendation. 

With the guidance of a qualified and experienced yoga expert, we can assess and analyse the risk factors and continue to practice exercise with precautions. 

Based on my observations, the best time to practice Prana Mudra is in the morning. Prana Mudra should be done on an empty stomach or at least an hour after eating your meal⁴.

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

Also Read: Best Yoga Asanas for Thyroid You Can Safely Do at Home

Conclusion

Mudras are the key to hatha yoga and pranayama systems of the evolution of body, emotions and mind. The prana mudra is a hand gesture which represents life force and vitality. It stimulates the mooladhara or the root chakra. Prana mudra has several benefits for physical and mental health. It may enhance immunity, may improve eyesight, might help get rid of cramps, may reduce pain in limbs and legs and might improve blood circulation. It may also energise and possibly improve the functioning of vital organs like the lungs and heart. Prana mudra may also ensure mental well-being. It is advised to do prana mudra under the guidance of a yoga professional to get the maximum benefit. 

Also Read: Benefits of Yoni Mudra and How to Do it By Dr. Ankit Sankhe

Frequently Asked Questions (FAQs)

References

1. Bhavanani AB. Yoga in contemporary India: An overview. ResearchGate [Internet]. 2017 Aug 1 [cited 2025 Jul 8]. Available from: https://www.researchgate.net/publication/318929086_YOGA_IN_CONTEMPORARY_INDIA_AN_OVERVIEW 
2. Carroll C, Carroll R. Mudras of India [Internet]. London: Singing Dragon; 2013 [cited 2025 Jul 8]. Available from: https://www.hathajoga.lt/mudras-of-india.pdf
3. Bhavya BM, Shubhashree MN, Doddamani SH. An Ayurvedic Understanding on Applications of Yogic Prana Mudra in Relation with Prana Vayu as a Supportive Measure during Coronavirus Disease 2019 Pandemic. Available from: https://www.researchgate.net/profile/Bhavya-Bm-2/publication/360649935_An_Ayurvedic_Understanding_on_Applications_of_Yogic_Prana_Mudra
4. Rakshak R. Prana Mudra: Rejuvenate your life force in the easiest and most powerful way. The Art of Living – Making Life A Celebration [Internet]. 2024 [cited 2025 Jul 8]. Available from: https://www.artofliving.org/in-en/yoga/yoga-poses/pran-mudra 
5. Kumar SN, Venu A, Jaya MH. Effect of yoga mudras in improving the health of users: A precautionary measure practice in daily life for resisting the deadly COVID-19 disease. In: Elsevier eBooks [Internet]. 2022 [cited 2025 Jul 8]. p. 41–59. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9347266/ 
6. Vandali V, Biradar RB. Yoga mudras: benefits. International Journal of Advances in Nursing Management [Internet]. 2018 Jan 1 [cited 2025 Jul 8];6(4):324. Available from: https://www.ijanm.com/HTMLPaper.aspx?Journal=International%20Journal%20of%20Advances%20in%20Nursing%20Management;PID=2018-6-4-13 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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