Mudras and Hand Positions - What is Hand Meditation?

Mudras and Hand Positions - What is Hand Meditation?

In my personal journey with yoga and meditation, I've found that my hands during meditation hold a unique power. When I first started practicing hand meditation, I noticed my focus shift and my mind found harmony sooner and more often. Now, I truly believe it's an invaluable tool for any yogi looking to deepen their practice. You see, hand meditation provides a tangible focal point, making it a great fit for those who might struggle with more abstract forms of focus, such as the breath or a mantra.

Read: Guide to Mantra Meditation

I've experienced first-hand how it brings more awareness to physical sensations and the present moment, almost acting as an anchor in the sea of daily distractions. It's a method of channeling your body's energy and can potentially make your meditation more effective. But that's not all! Hand meditation can also help you develop a keen sense of mindfulness, reduce stress levels, improve concentration, and foster a sense of inner peace.

Hand Meditation Hand Mudras Meditation Hand Positions Jack Utermoehl Seated in Meditation Yoga V Vinyasa Studio

The Concept of Hand Meditation

When I was first introduced to the idea of hand meditation, I must admit, I was a bit skeptical. But, being an advocate for exploring new techniques, I decided to try it out. The results were, for lack of a better word, astounding. Hand meditation is basically sitting with your hands in specific positions that direct your focus and concentration.

In essence, hand meditation is a practice of hand mudras, to help focus the mind and direct energy flow during meditation. In Sanskrit, mudra means "seal" or "gesture", and these hand positions essentially create a symbolic seal of energy within our bodies.

Now, everyone's journey with hand meditation will be unique. Yours may not be exactly like mine, and that's okay! It's about finding the best approach for you, and then reaping the benefits of a deeper, more centered meditation practice.

Explore my Complete List of Yoga Mudras Here.

The Benefits of Hand Meditation

You might be wondering, "What exactly are the benefits of hand meditation?" Well, let’s take a look.

Improved Focus

By centering your awareness on your hands and the energy they can channel, hand meditation can help improve your focus. It gives the wandering mind a physical point of concentration, which can make it easier to stay present during your meditation practice. This focus has had a ripple effect in my life, making it easier for me to stay on task and present in everyday activities as well.

Enhanced Mind-Body Connection

Hand mudras used in hand meditation can foster a stronger connection between your mind and body. As you hold different meditation hand positions, you'll likely become more attuned to your body and the subtle shifts in your energy. Personally, this has deepened my understanding of my own body, leading to better self-awareness.

Reduced Stress

Like other forms of meditation, hand meditation can be a powerful tool for stress reduction. When I feel tension building up, a session of hand meditation helps to ground me, reducing stress and instilling a sense of calm.

Personal Empowerment

Hand meditation can empower you to take an active role in your meditation practice. By choosing specific hand mudras that resonate with your current emotional or mental state, you're essentially tailoring the practice to your needs. This act of self-care has been a real confidence booster in my journey of personal growth.

Hand Meditation Hand Mudras Meditation Hand Positions Jack Utermoehl Seated in Meditation Surrounded by Naga

Understanding Hand Mudras

Hand mudras, or just “mudras”, are often an integral part of hand meditation, and a fascinating area of study. I've often found myself marveling at the complex network of muscles, nerves, and bones that make up our hands. In yoga and meditation, our hands are not just physical appendages; they become tools of expression and conduits for energy.

What Are Hand Mudras?

In essence, hand mudras are symbolic gestures often used in yoga and meditation practices. Imagine it like this - you're speaking without words but your body language is still conveying a tremendous amount of information to the listener. Your hands become a voice that transcends language barriers, expressing specific ideas, emotions, or energies.

Each mudra is like a unique word or phrase in this silent language. If you've ever seen a statue of Buddha or a yogi in meditation, chances are you've seen a hand mudra. They might be holding their fingers in a specific position or their hands in a certain pose. Those are mudras. 

The Philosophy Behind Hand Mudras

What intrigues me about hand mudras is not just their outward appearance but the underlying philosophy that drives these symbolic gestures. They're more than just simple hand gestures. They're a kind of non-verbal communication with your inner self, a physical expression of your mental and spiritual state.

In my personal journey, I've found that the philosophy behind hand mudras carries a powerful message of focus and concentration. Each finger is said to represent a different element: 

  • The Thumb is representative for fire (Agni)
  • The Index finger is representative for air (Vayu)
  • The Middle finger is representative for space (Akash)
  • The Ring finger is representative for earth (Prithvi)
  • The Little finger is representative for water (Jal)

By positioning our hands and fingers in different mudras, we symbolically harmonize these elements within ourselves.

What's also captivating is the idea that our hands are like mirrors of the mind. Each hand mudra is believed to influence the mind-body connection, reflecting and potentially shifting our inner state.

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Practical Application of Hand Mudras in Hand Meditation

Alright, let’s get into some practical mudras you can do or may already be doing.

Jnana Mudra

In Jnana mudra you join the tip of your thumb with the tip of your index finger while keeping the other three fingers straight. It's often associated with wisdom, knowledge, and receptivity. When I use this mudra in my hand meditation, I like to visualize the flow of knowledge and wisdom coming towards me. It's like creating an energetic circuit that invites understanding.

Hand Meditation Hand Mudras Meditation Hand Positions Jack Utermoehl Gyan Mudra

Prana Mudra

In Prana mudra, you touch the tips of your thumb, ring finger, and little finger together while keeping the other two fingers straight. Prana mudra is all about the life force energy, or 'prana' in Sanskrit. This mudra is like a physical affirmation of vitality and life energy. Personally, I find it particularly useful when I'm directing my energy or thoughts.

Hand Meditation Hand Mudras Meditation Hand Positions Jack Utermoehl Prana Mudra

Anjali Mudra

The gesture of pressing your palms together at the heart center. Anjali mudra is a sign of respect, gratitude, and a means of expressing the unity of all beings. When I utilize this mudra in my hand meditation, I feel a sense of gratitude and peace washing over me.

Hand Meditation Hand Mudras Meditation Hand Positions Jack Utermoehl Anjali Mudra

These are just three of hundreds of mudras you can explore. Each one carries its unique energy and intention. Try them out, and see what resonates with you.

Exploring Meditation Hand Positions

Now, we've had a good run through the philosophy of hand mudras, and you're familiar with a few of them. But, where do I place my mudras? Let’s talk about meditation hand positions.

The Importance of Hand Positions in Meditation

When it comes to hand meditation, I've found that hand positions - or as we've learned, mudras - are integral to the experience. I mean, it might seem like a small thing at first, but I assure you, it's more than just about placing your hands in a certain way. It's about channeling your energy, focusing your mind, and deepening your meditation.

Common Meditation Hand Positions and Their Purpose

I've experimented with a number of these during my own practice, so let's explore a few that you can try out in your next hand meditation session.

Hands on the Knees

Resting your hands on your knees, palms facing up for energy or down for a grounding effect. It connects you physically to your body and to the earth, promoting a sense of stability and calm. Plus, it’s easy to integrate a myriad of hand mudras in this position.

Hands in the Lap

There are several mudras you can take with your hands in your lap as well. I use this position often. When I'm seeking inner peace or clarity during my meditation I like to hold Dharma dhatu mudra sometimes called Dhyana mudra. It involves placing the left hand in your lap palm up, then your right hand rests on the palm of the left hand (mostly just finger to finger), and the thumb tips come to touch forming an oval shape in the hands. It encourages a deep, inward focus and promotes balance of the mind.

Hands at Heart Center

Typically done as Anjali Mudra which we discussed above. It's where you press your palms together at the heart in a prayer-like position. In meditation, it's said to balance the right and left hemispheres of the brain and create a sense of unity and completeness.

You can experiment with these positions and see what works best for you. Remember, meditation is a personal journey, and the "right" way to do it is the way that serves you best. 

Hand Meditation Hand Mudras Meditation Hand Positions Jack Utermoehl Seated in Meditation India Temple

Practical Guide to Hand Meditations

I've found over the years that preparation is an often overlooked, yet essential, part of the meditation process. Here are some steps I suggest:

Preparing for Hand Meditation

Find a comfortable space

Whether it's a dedicated meditation room or a quiet corner of your living room or bedroom, find a spot where you feel at ease and can remain undisturbed for the duration of your meditation.

Choose a comfortable sitting position

This can be cross-legged on a cushion, in a chair, on your cork yoga mat, or even against a wall. The important thing is that your spine is straight and you are comfortable.

Prepare your body

A few gentle stretches or yoga poses can help you ease any physical tension before you begin.

Set an intention

I don’t often set an intention but when I have I've found that setting a specific intention for my meditation - whether it's to cultivate peace, foster self-love, or simply to focus - provides a helpful guidepost. 

Choose a hand mudra or position

Based on your intention or your current state of mind, decide on a mudra or position to use during your meditation.

Begin with a few deep breaths

Taking a few deep breaths before beginning can help signal to your body and mind that it's time to meditate.

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Integrating Mudras and Hand Positions into Your Practice

Once you're all set up and ready, how do you actually go about integrating hand mudras and meditation hand positions into your practice?

Start with the basics

If you're new to hand meditation, begin with a simple mudra like the Gyan Mudra (index finger and thumb touching). It's straightforward, powerful, and a great starting point. As you get comfortable, you can explore other mudras.

Follow your intuition

When choosing a hand position or mudra, I've learned to trust my gut. Some days, a certain mudra just 'feels right.' There's a whole world of wisdom in our bodies if we're open to listening.

Consistency is key

I like to stick with the same hand mudra for at least a week or two. I find that this gives me the chance to really explore the energy of the mudra and notice its effects on my practice. I also integrate certain mudras into my physical asana practice. Think Anjali mudra (prayer hands) during tree pose (vrksasana)


Don’t be afraid to mix things up! I sometimes combine different hand positions throughout a single meditation session. It's all part of the journey and adds depth to the experience. Just stay focused.

Stay open and curious

Hand meditation is an exploration. Some days it can feel transformative, some days not so much. And that's okay. The key is to remain open, curious, and compassionate towards yourself.  Use your Inner Hero Journal to keep track of your progress!

Hand Meditation Hand Mudras Meditation Hand Positions Jack Utermoehl Seated in Meditation Nashik jyotirlinga

Frequently Asked Questions - Hand Meditation and Mudras

Can Anyone Do Hand Meditation?

One of the beautiful things about hand meditation is its accessibility to the majority of people. If you find a mudra helps you focus or feel centered you can often use it in everyday life without having to go into a full body pose.

While hand meditation is straightforward, it's not always easy. It does require focus, patience, and the willingness to sit with your mind as it is. But the rewards? They're well worth the effort. From my experience, hand meditation can help you connect with yourself on a deeper level, bringing more mindfulness, peace, and clarity into your life.

How Often Should I Practice Hand Meditation?

How often should you practice hand meditation? As with any skill or habit, starting small and gradually building up your practice can be a great way to go about it. If you’re feeling the benefits then do it anytime you want to experience those benefits

When I first started, I would integrate a few minutes of hand meditation into my daily routine, just about 10 minutes per day. I found the mornings to be a serene and quiet time, which set a positive tone for the rest of the day. Some people might prefer winding down their day with a session of hand meditation in the evening - and that's perfectly fine too!

Keep in mind that consistency is key here. It's more beneficial to practice hand meditation when you feel compelled to. As with any form of meditation, the more you practice, the easier it becomes to dive deeper into the meditative state.

What Should I Do If My Hands Get Tired?

If you're finding that your hands get tired during hand meditation, don't worry, you're not alone. I've been there too. The important thing to remember here is that it's perfectly okay to give your hands a break when needed. Meditation, including hand meditation, should never be about pushing through discomfort or pain.

If your hands start to feel tired or sore, I recommend pausing your meditation. You can shake out your hands, give them a little massage, or just rest them in your lap.

In my own experience, I found that integrating some hand stretches before and after my meditation helped with the tiredness. Simple exercises like making a fist and then stretching your fingers out wide can work wonders. 

I also want to note that it's okay to change your hand position during your meditation. If one particular hand mudra or position is causing discomfort, switch it up. There's a wide variety of meditation hand positions you can explore, so don't feel limited.

Can I meditate without using hand mudras?

Absolutely! Meditation is a deeply personal practice, and while hand mudras can certainly enhance your experience, they are by no means a requirement. The most crucial aspect of meditation is achieving a calm and centered state of mind, and for some, this might be best achieved without the use of mudras. That being said, integrating mudras can add another layer to your practice, helping you to channel your focus more effectively. Remember, there's no right or wrong way to meditate; what matters most is what feels right for you.

Do different hand mudras have different benefits or meanings?

Yes, different hand mudras indeed have different meanings and can bring about varying benefits. For instance, the Gyan Mudra (where the thumb and index finger lightly touch) symbolizes knowledge and is said to boost concentration and creativity. The Anjali Mudra (pressing palms together at the heart center) often signifies respect or gratitude, promoting a sense of inner peace. Each mudra has its own unique significance rooted in ancient tradition and can be chosen based on what you wish to cultivate in your meditation practice.

Can mudras help with anxiety or stress?

From my own experience and the experiences of many others, hand mudras can indeed help alleviate anxiety and stress. One that I have used is Pala mudra. Place your right hand at your naval palm down then place your left hand about 4 inches below your right hand with the palm facing up. Let the hands gently rest against your abdomen. Sit tall and let the rest of the body relax. Breath here for several minutes and see how you feel.

Hand Meditation Hand Mudras Meditation Hand Positions Jack Utermoehl Pala Mudra

I sometimes feel tingling in my hands when I'm meditating. Is this normal?

Tingling, especially the tingling that comes before numbness, in the hands can occur during meditation, but it's not something to ignore. This sensation might be due to holding your hands in an awkward position, restricting blood flow. If this happens, don't hesitate to adjust your position or take a break from the mudra you're holding. 

The Empowering Influence of Hand Meditation

The first time I consciously integrated mudras into my meditation practice I took my meditation to the new level. I was immediately struck by the effect it had on my level of focus and the overall depth of my meditation.

When we think about the hands, we often associate them with our actions and our ability to interact with the world. But your hands hold so much more power than you may realize. Each finger, each joint, is linked to different aspects of our being. And when we form specific shapes or positions with our hands during meditation, we can create a tangible focal point that supports our intention and enhances the meditative experience.

I've found that integrating hand mudras and meditation hand positions can act as a conduit, guiding my awareness inward, and helping me connect more deeply with myself. They've become an integral part of my meditation practice, and perhaps, they could become a part of yours too.

But here's something else that I've discovered in my journey. The quality of your meditation experience is also influenced by your physical comfort. And that's where the Asivana Flux cork yoga mat comes into the picture.

For me, the Flux cork yoga mat from Asivana has been a game-changer. It provides a comfortable, natural, and sustainable surface for my seated meditation practice as well as my physical asana practice. It's just firm enough to offer the support I need, and the natural cork material feels wonderful beneath my hands, grounding me further into my practice.

When I sit on my cork mat, I feel like I'm being invited into a space of tranquility and mindfulness. It creates an environment that supports my intention to connect with myself through hand meditation.

Your hands have the power to change your meditation, just as you have the power to change your life.



About the Author Jack Utermoehl Asivana Yoga Company

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