Prana Mudra: What is it, how to do, benefits, side effects, precautions & best time


Yoga helps us perfectly harmonise our mind, soul, and body. It’s an old and proven method to ensure wellness and inner peace. It is also an effective practice to balance five elements—Vayu (Air), Agni (Fire), Akasha (Ether), Jal (Water), and Bhumi (Earth). 

Our five fingers present these five elements, and yoga practitioners perform several mudras to balance them. One of these is Prana Mudra. It is an effective posture that offers various mental and physical health benefits. It promotes proper blood flow throughout our body and eliminates various health issues.

This write-up will tell you everything about Prana Mudra, its benefits, precautions, and more.

What is Prana Mudra?

Prana Mudra in yoga refers to a sacred hand gesture that channels the flow of vital life force energy, also known as Prana, during yoga or meditation

It balances Jal, Bhumi, and Agni within our body and clears energetic blockages through increased vitality. Prana Mudra stimulates root chakra or mooladhara, one of the seven main chakras. 

This useful hand gesture stimulates the nadis, which encourages a free flow of Prana throughout the body. Moreover, it radiates energy through the nervous system and increases kapha humour and decreased pitta humour.

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Prana Mudra and Five Elements of Body

A balanced proportion of five elements are necessary for a healthy body. The imbalance between these elements disrupts the balance of Vata Dosha. Prana Mudra meditation combines water, earth, and fire to activate pranic shakti. Hence, many practise it regularly to eliminate the imbalance and its effects. 

The thumb represents fire (showing vigour), the little finger represents water (stands for fluidity), and the ring finger represents earth (showing stability). As Prana Mudra gives rise to Prana shakti, it ensures improved quality of water, earth, and fire, i.e, better circulation, structure, and vitality. 

Moreover, when the fire element combines with the water, it balances excess fire or Jathragnee or Pitta dosha. Hence, it is also known as Pitta Nashak Mudra. 

Prana Mudra is trusted for its therapeutic benefits. It excites the root chakra, which energises the body. Also, it links your heart and soul, and you feel life in all the organs. 

Also Read: Meditation for Overthinking

How to Do Prana Mudra?

Here is how you can practice Prana Mudra:

  • Choose a peaceful surrounding and sit in a comfortable meditation posture. Vajrasana, padmasana, siddhasana, and swastikasana are the most recommended postures for Prana Mudra.
  • Close your eyes and take deep breaths for a few seconds. Focus on the air entering and exiting your nostrils.
  • Bring your little and ring fingers close to your thumb for both hands. The three fingertips should touch each other.
  • Your index and middle fingers must be well-stretched and straight.
  • Get rid of all the distractions and concentrate on your breathing. 
  • You can chant ‘Om’ if you want to improve your focus.
  • Stay in this position and continue breathing for 15-20 minutes. 
  • Gently release the mudra by resting your fingers in their normal position.

You can join authentic yoga programs to have experienced gurus help you do it the right way. 

What Are Benefits of Prana Mudra?

Let’s look at the ample Prana Mudra benefits that have made it a much-recommended yoga practice among people. 

1. Improve Blood Circulation

Prana is considered a force of life, and practising Prana Mudra regularly improves blood flow and lowers blood pressure.

2. Better Breathing

It awakens the dormant prana shakti, or breathing power, and activates pranic energy.3.

3. Strengthen Hair Roots

We get weak hair roots because of the weakened lake of the earth element in our body. Prana Mudra strengthens hair roots by balancing this insufficiency.

4. Better Lungs Efficiency

As it involves breathing exercises, Prana Mudra helps increase lung efficiency.

5. High Immunity

It improves our immune system, which helps in fighting various infections, diseases, and pathogens.

6. Positive Mindset

If you are struggling with negative thoughts, Prana Mudra can help you get rid of those overwhelming feelings.

7. Energetic Body

Practicing Prana Mudra twice a day, sunset and sunrise can keep your body charged and active throughout. 

8. Improve Eyesight

Some claim that it is great to improve eyesight. However, we still need studies and research to prove its effects on eyesight. 

Also Read: How to Practice Gratitude for Happiness in Life?

Prana Mudra Duration and Best Time to Practice

The best time to perform Prana Mudra is sunrise when you are empty stomach. Face the sun while doing it and perform it before meditation to bring perfect balance throughout your sitting.

You can practise it for 15-45 minutes, but there is no limit on how long to perform this mudra. If you want, do it daily to get the best results. 

What Are Side Effects of Prana Mudra?

There is no denying that Prana Mudra is beneficial but practising it the wrong way and at the wrong time comes with its side effects.

  • If you practise Prana Mudra for long durations, it can lead to obesity. As this mudra increases the kapha element while slowing down the fire element, sitting in the same posture for hours can increase body weight.
  • As it triggers metabolic activities, practising it at night can cause a lack of sleep disorder
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Prana Mudra Precautions

While performing Prana Mudra, you need to follow a few precautions:

  • Don’t hold your fingers and hands in the same position for longer, especially if you are doing it for the first time.
  • If you have back-related issues, consult a yoga expert online.
  • Pick loose and comfortable clothes if you are doing Prana Mudra with pranayama.
  • Don’t strain your lungs when you practice it with pranayama. 
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Summing It Up!

Yoga has gained worldwide popularity. Students, adults, and older people practice regular yoga to achieve inner peace, eliminate stress, lose weight, and improve their quality of life. If you still haven’t made it a part of your lifestyle, it’s time to start practising it. 

Prefer seeking professional guidance and joining online yoga courses in the beginning, to know the right way and reap maximum benefits. Prana Mudra is a simple yet useful ancient practice that can bring ample benefits to your life and ensure your well-being. 


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