Mudras that Help Improve Heart Health

Introduction

Mudras, the ancient hand gestures practiced in yoga and meditation, have long been believed to influence the flow of energy in the body. These simple yet powerful gestures are designed to balance physical, mental, and emotional well-being¹.

By stimulating specific energy points in the hands, mudras for heart health are thought to promote circulation, reduce stress, lower blood pressure, and enhance the overall functioning of the heart, making them a valuable tool for heart health management^1,2.

What are Mudras?

Mudra are symbolic hand gestures which are said to have a positive impact on the body, mind, and energy flow. There are several mudras, and each mudra is associated with specific effects, such as balancing the elements in the body, potentially improving concentration and calming the mind, or stimulating specific energy channels¹.

How Do Mudras Benefit Heart Health?

Before we move onto discussing some specific mudras that are said to be beneficial for heart health, let’s have a broader look at how they may help. These can potentially improve heart health by:

1. Stress Reduction

Mudras (such as Gyan mudra) are said to reduce stress and promote relaxation. Chronic stress is a major risk factor for heart disease, so reduction of stress levels by practicing mudras may help with your heart health^2,3.

2. Managing Blood Pressure

It has been said that performing certain mudras (such as Prana mudra) may help lower blood pressure. As high blood pressure is a significant risk factor for heart disease, lowering blood pressure may be beneficial to improve your heart health^2,4.

3. Improved Blood Circulation

Performing mudras (such as Prana mudra) is said to stimulate energy flow in the body, which may help improve your circulation, thereby reducing the risk of heart disease^5,6.

4. Improved Heart Function

Certain mudras (such as Surya mudra, Apana Vayu mudra) are said to help improve heart function by regulating the flow of energy and thereby help maintain healthy heart function⁵.

5. Increased Oxygenation

Certain mudras (such as Apana Vayu mudra) may help to improve your oxygen intake and circulation, which in turn may benefit the heart by ensuring adequate oxygen supply to tissues and cells⁵.

6. Balancing the Body’s Energies

According to ayurveda, mudras are said to balance the body’s five elements (earth, water, fire, air, and ether). By practicing these mudras, it may help restore balance and enhance the overall functioning of the body, including your heart⁵.

While scientific research on mudras is still limited, studies have shown certain mudras have various benefits for overall health. Further long-term research can help confirm these benefits.

Types of Mudras that Improve Heart Health

Certain mudras are believed to help improve heart health by promoting relaxation, reducing stress, and enhancing circulation^2,5. The best mudras for heart include:

1. Surya Mudra

Also Referred to as agni mudra⁷.

How to Perform:

• The first step is to sit comfortably in Sukhasana (asana in which you are seated with your legs crossed and interlaced) or Padmasana (lotus pose in which each foot is placed on the opposite thigh) or Vajrasana (commonly referred to as kneeling yoga pose, in which you are seated on the heels of your feet, while keeping your spine straight²)
• While this mudra can be performed while standing or walking, it is best to perform this mudra while sitting comfortably with your back kept straight.
• Place your palms on your knees and ensure that your palms are facing upwards or towards the sky.
• Bend your ring finger so it touches the base of your thumb. Then, press it down with your thumb. The other three fingers remain extended.

Benefits:

• This may help to lower LDL (bad) cholesterol, which is a major risk factor for heart disease².
• This mudra could enhance metabolism, potentially promoting weight loss and reducing obesity-related heart risks⁷.
• Performing this mudra could help in treating cold hands and feet by improving blood flow, supporting healthier heart function.
• Surya mudra may help minimize stress and anxiety, which are linked to high blood pressure and heart problems⁵.

2. Apana Vayu Mudra

Apana Vayu Mudra for Heart is Commonly Referred to as Heart Mudra⁸.

How to Perform:

• Sit comfortably in yoga asana such as Sukhasana or Padmasana or Vajrasana.
• To relax completely, close your eyes and take a few deep breaths.
• To perform this mudra, join the tip of your middle finger and ring finger with the tip of your thumb. Next, fold your index finger such that the tip of your index finger touches the base of your thumb.
• Leave the little finger extended
• Perform this mudra in both hands simultaneously and place your hands on your upper thighs⁸.

Benefits:

• This mudra may help clear artery blockages, normalize blood pressure, and thus, reduce your risk of heart disease⁸.
• This mudra is said to potentially minimize damage and improve survival chances in individuals with heart attacks. Research has shown that regular practice may lower the risk of heart attacks and strokes⁹.
• Performing this mudra may improve your blood circulation, strengthen your heart muscles, and may also purify your blood⁸.
• This mudra may help to relieve anxiety, may help to enhance your lung function, and may also prevent breathlessness, thus supporting overall heart health⁸.

3. Rudra Mudra

Rudra is another name for Shiva and this is said to be a very powerful mudra¹⁰.

How to Perform:

• Sit comfortably in Padmasana or Vajrasana with your head and back kept straight.
• Extend your hands to your knees with your palms facing upwards.
• To perform this mudra, bend your ring finger and index finger so that the tip of your thumb, ring and index finger are in contact¹⁰.
• The middle finger and little finger are to be straight and extended.
• With your eyes closed, breathe normally, and apply a gentle pressure on your thumb, ring and index finger¹¹.

Benefits:

• Performing this mudra may aid in reducing high blood pressure (a known risk factor for heart disease).
• Performing this mudra may enhance circulation, supporting overall heart function.
• It is said that Rudra mudra promotes relaxation, hence performing this mudra may help lower your stress levels, a key risk factor for heart disease.
• This mudra helps to maintain a healthy weight through improved digestion, which may indirectly benefit heart health¹⁰.
• https://www.shutterstock.com/image-vector/rudra-mudra-gesture-solar-plexus-vector-1107937796

4. Prana Mudra

It is said to be one of the most beneficial mudras for your health and wellness².

How to Perform:

• Sit in a comfortable position, such as Padmasana or Vajrasana with your back straight.
• Perform this mudra by joining the tip of your ring finger, little finger to your thumb.
• Close your eyes and take deep breaths^2,5,7.

Benefits:

• Performing this mudra is said to support better blood flow, which could enhance your heart function⁵.
• This mudra may help to calm the nervous system, potentially lowering the risk of stress-induced heart problems⁷.
• Performing this mudra may aid in managing high blood pressure and reducing fatigue, thereby potentially reducing your heart strain².
• https://img.freepik.com/premium-vector/prana-mudra-powerful-yoga-hand-mudras-optimal-health-hand-gestures_476141-2944.jpg?w=900

5. Gyan Mudra

Commonly referred to as the mudra of knowledge as it is said to enhance your brain function

How to Perform:

• For this mudra, it is best to sit comfortably in Padmasana or Sukhasana
• Ensure that your back and neck is kept straight without any tension
• Extend your hands to your knees
• To perform this mudra, with a gentle pressure, touch the tip of your index finger to the tip of your thumb².
• Close your eyes and focus on your breathing.

Benefits:,

• Performing this mudra is said to reduce your cortisol levels, helping to manage blood pressure and heart disease.
• This mudra is said to ensure better oxygen flow to the heart, enhancing heart function.
• By performing this mudra, you can support your heart health by reducing tension and improving sleep quality⁵.
• This mudra is said to strengthen the nervous system and pituitary gland, indirectly benefiting heart function².

Although these mudras have been a part of traditional Indian health practices since long, it is always advisable to consult your healthcare professional before performing any mudras for healthy heart, especially if you are facing any serious heart conditions.

Best Practices for Practicing Mudras

Posture Recommendations:

When practicing mudras for healthy heart, some key posture recommendations include^2,5,7:

• Sitting Comfortably with a Straight Spine: Opt for Sukhasana, Padmasana, Vajrasana or sit on a chair with your back upright and shoulders relaxed.
• Relaxing Your Hands & Fingers: Hold the mudra gently without straining
• Breathing Deeply & Staying Aware: Focus on slow, mindful breathing.

When to Perform, Duration and Frequency for Maximum Benefits

Each mudra for heart health should be performed at particular times, and the duration and frequency will vary.

1. Surya Mudra:

• Ideal time: Early in the morning
• This mudra can be done daily for 30 minutes².

2. Apana Vayu Mudra:

• Ideal time: Best in morning hours. If not, can be done in the evening.
• For best results, Apana Vayu mudra for heart should be done for more than 20 minutes (each session should be around 15 to 20 minutes)
• This can be done in a single stretch of 30-40 minutes, or can be divided into two or three stretches of 10-15 minutes⁸.

3. Rudra Mudra:

• Ideal time: Either early in the morning or late evening
• This rudra is performed in five to ten minutes and should be done two to three times per day for maximum effectiveness¹¹.

4. Prana Mudra:

• Ideal time: Early morning for maximum effectiveness.
• This mudra should be done daily for 30 to 45 minutes at a stretch
• If you are a beginner, you can do it for 10 to 12 minutes at a stretch, thrice daily or you can also perform this mudra for 15 minutes twice daily².

5. Gyana Mudra:

• Ideal time: Early morning hours.
• This mudra should be performed once daily for 35 to 40 min at a stretch⁷.

Risk and Precautions

Mudras may have some benefits for the health, but it is also important to understand the potential risks that may be associated with them^1,2.

• They can cause discomfort in fingers and hands especially when practiced for a long time or with excessive pressure.
• Certain mudras may increase body heat and affect blood pressure levels.
• As mudras help channel the body’s energies, they can lead to overstimulation sometimes.

The following precautions can help ensure safety and effectiveness while performing mudras:

• Wear loose, comfortable clothing to allow free energy flow when you practice mudras.
• Apply only gentle pressure while forming mudras as excessive force may cause strain.
• Listen to your body and stop practicing if you experience any pain or discomfort.
• Avoid eye closure if you have migraines and other conditions that may trigger discomfort or dizziness.
• Avoid practicing if you are pregnant or perform only after your doctor’s gives a go ahead.
• If you have any medical conditions, always consult your doctor before performing mudras. Remember, these should only be adjunct and not a replacement to medical therapy.

Although practicing mudras is generally safe, it is recommended that you seek expert guidance for best results and safety.

Conclusion

Mudra for heart health potentially offer a simple yet powerful way to support heart health by promoting relaxation, reducing stress, improving circulation, and balancing energy flow in the body. Regular practice of mudras may help manage blood pressure, enhance heart function, and contribute to overall well-being. Yet, it’s ideal to always consult your doctor before starting any new health practice, especially if you have existing heart conditions.

Frequently Asked Questions (FAQs)

References

1. MODULE-5 Yogic Practices MUDRA AND BANDHA [Internet]. [cited 18 Mar 2025]. Available from: https://nios.ac.in/media/documents/Physical_Education_and_Yog_373/book-2/Lesson-22.pdf

2. Vandali V, Biradar RB. Yoga Mudras: Benefits. International Journal of Advances in Nursing Management [Internet]. 2018;6(4):324. Available from: https://ijanm.com/HTMLPaper.aspx?Journal=International%20Journal%20of%20Advances%20in%20Nursing%20Management;PID=2018-6-4-13

3. Stress and heart health [Internet]. American Heart Association. 2021. Available from: https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health

4. Heart Disease Risk Factors [Internet]. CDC. 2024. Available from: https://www.cdc.gov/heart-disease/risk-factors/index.html

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. Lessons from COVID-19 [Internet]. 2022;41–59. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347266/

6. Sonnenschein L, Etyang T. Blood Flow and Health. Am J Biomed Sci & Res [Internet]. 2024 May 2; Available from: https://biomedgrid.com/pdf/AJBSR.MS.ID.002959.pdf

7. Sharma M. A comprehensive study on the importance of mudras in yoga. International Journal of Yogic, Human Movement and Sports Sciences [Internet]. 2022 [cited 18 Mar 2025];2022(7):204–6. Available from: https://www.theyogicjournal.com/pdf/2022/vol7issue2/PartC/8-1-49-930.pdf

8. Sunitha S, Sharma CP. APANA VAYU MUDRATHERAPY FOR HYPERTENSION. Indian Journal of Applied Research [Internet]. 2020 Jun [cited 2025 Mar 18];10(6). Available from: https://www.worldwidejournals.com/indian-journal-of-applied-research-(IJAR)/recent_issues_pdf/2020/June/apana-vayu-mudratherapy-for-hypertension_June_2020_1591007702_8405561.pdf

9. Tripathi D., Kalantri Y., Kumar H., Chitnis V., Chitnis S., Kalantri R.C., et al. Effect of yoga hand mudra on cardiac and neurological parameters in preventing heart attack. International Science Community Association [Internet]. [cited 2025 Mar 20];6(2):16–20. Available from: https://www.isca.in/rjrs/archive/v6/i2/3.ISCA-RJRS-2017-008.pdf

10. Nagarajan M, Mayuranathan M, Jayanthi S . A Deep Survey on Sole and Essence of Hand Mudra(s). IJCRT [Internet]. 2017 Oct;5(4):378. Available from: https://ijcrt.org/papers/IJCRT1704050.pdf

11. Gaddamwar R. Unlocking the Benefits of Yoga Mudras [Internet]. 2024. Available from: https://www.researchgate.net/publication/383612857_Unlocking_the_Benefits_of_Yoga_Mudras

12. Heart-Healthy living – choose heart-healthy foods | NHLBI, NIH [Internet]. www.nhlbi.nih.gov. 2022. Available from: https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods

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