Types of Yoga Mudra

Mudra means "seal" and refers to gestures or physical shapes that the yoga philosophy identifies as optimal for the practitioner's potential and to yield specific benefits. A practitioner or teacher selects a particular mudra, based on its intended effects, for practice while meditating, during breathing exercises, as an added component to yoga posture or in tandem with other techniques.

Namaskara Mudra

• Sometimes referred to as "prayer hands," this mudra is a universal gesture of reverence.

  Namaskara Mudra, also known as Anjali Mudra, intends to conjure and express heartfelt reverence. As a symmetrical joining of the hands at the mid-line of the body, this gesture purportedly brings the two hemispheres of the brain into a balanced action. In turn, yoga adherents believe it helps integrate any disjointed aspects of our being. This mudra -- often incorporated into yoga postures, as well as into breathing and meditation practices -- commonly marks the opening and closing of a yoga class. To practice, participants bring their hands together in front of their heart and bow their head.

Jnana Mudra

• The left hand of this Buddha statue is shown in an expression of Jnana Mudra.

  Jnana Mudra, known in some yoga lineages as Chin Mudra, involves a hand gesture intended to provide an inwardly directed focus and positively impact breathing. Additionally, practitioners believe this mudra expresses the union of our individual humanity with the cosmic divinity. For these reasons, it's often practiced in tandem with meditation or breathing exercises.

  Swami Rama, in his book "The Essence of Spiritual Life," provides insight into incorporating Jnana Mudra into a sitting meditation practice: "Make a mudra with your fingers by gently touching the thumb to the index finger, then place the hands over the knees. This mudra, or gesture, creates a circuit in the body that prevents the outward dissipation of your energy."

Prana Mudra

• Prana Mudra is much like the American peace sign.

  Yoga practitioners recognize Prana Mudra, another hand gesture, as an energizing technique. "Prana" means the energy/life-force in Sanskrit, and the mudra may bring benefits when used in tandem with active, physical yoga poses. Yoga teacher Tina Romenesko, on her site TrilliumYoga, suggests incorporating this Mudra into Triangle Pose as a way to route awareness and energy throughout the body. To practice, you bring the tips of the thumbs into contact with the tips of the pinkie and ring finger, while extending pointer and middle finger.

Viparita Kurani Mudra

• Viparita Kurani also possesses many of the inversion benefits of headstand.

  Viparita Kurani, or Inverted Lake Pose, is upside-down and whole-body. An extremely quieting mudra, yoga teachers believe it triggers the healing state of "rest and digest," alleviating insomnia, anxiety, fertility issues, problems of digestion and elimination and more. In the classical Hatha Yoga text "The Hatha Yoga Pradapika", author Svatmarama identifies this mudra as one that can remove wrinkles and gray hair, when done regularly for 6 months.

  This mudra requires participants to lie on their back, on the ground, near a wall, before extending the legs up and resting them against the wall. They stay for a time with eyes closed, noticing their breath. Practitioners should avoid this mudra if they have unaddressed high blood pressure, propensity toward blood clots, glaucoma or other ocular issues, due to the increase in blood flow to the neck and head.