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Practise these 5 yoga mudras regularly to keep your heart health in check

Updated on:28 May 2021, 11:33am IST
Have you tried yoga for heart health? Not just asanas, these mudras or hand gestures can help enhance your cardiovascular health.
Aayushi Gupta
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These simple hand gestures can improve your heart health. Image courtesy: Shutterstock
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The heart is the epicentre of your body, which is why it is important to keep in best shape. We already know the benefits of yoga asanas for cardiovascular health, but it’s time to know about some mudras that can help in equal measure. 

But before we get to the other details, let’s understand what mudras mean. It is a Sanskrit word that means ‘gesture’ — it guides your body to flow energy in a way that benefits your health. Practising these mudras regularly can keep your heart health in great condition.

Apart from some yoga asanas, here are a few mudras that make up the yoga for heart health repertoire. Take a look:

1. Surya mudra or agni mudra

Also known as the sun or fire mudra, it is one of the easiest methods of redirecting the sun’s energy. Not many know that the thyroid hormone has a direct impact on heart function, blood vessels, and cholesterol levels. But practising surya mudra stimulates the metabolic functioning of the thyroid gland. In turn, this mudra helps to lower the levels of bad cholesterol, thereby reducing the chances of heart blockage. 

Here’s how you can perform the surya mudra:
  • Sit in a comfortable padmasana position. Make sure you sit on a mat, not on the floor.
  • Place your hand on your thighs or knees, and let them rest.
  • Next, bend the ring fingers of both your hands, placing the tip at the base of the thumb. Make sure the thumb is pressing the top of the ring fingers.
  • Keep the other fingers stretched outward.
  • Close your eyes and hood, and practise the mudra.
  • Make sure you’re applying moderate pressure on your ring finger, using your thumb.

You should perform the surya mudra before meals, twice a day for about 15-20 minutes.

yoga for heart
Simple yoga mudras can help you to maintain your heart health! Image courtesy: Shutterstock
2. Apana vayu mudra

Apana vayu mudra is in the category of therapeutic mudras that mainly help in healing heart-related diseases. It helps to prevent heart attacks as well as relieves heaviness in the heart. Besides, it also controls headache, anxiety, and panic, and can also improve digestive fire and lung capacity.

How to perform apana vayu mudra:

This mudra includes movement of the thumb, index, middle, and ring fingers.

  • Sit in Padmasana. Make yourself relaxed and comfortable.
  • Stretch your hands outward and let them rest on the thighs, palms up
  • Fold your index finger in towards the center of the palm.
  • Now join the tip of the middle and ring fingers with the tip of the thumb.
  • Keep the little finger straight.
  • Now without disturbing the finger arrangement, close your eyes and chant Om for better concentration.

There is no specific time for it. However, you can practice the mudra every day for 30 minutes in the morning or evening.

3. Rudra mudra

The mudra is a powerful healing mantra that gives a lot of energy to the body. It helps to enhance willpower and improve self-esteem. Practicing this can help to keep your cardiac health in top condition.

Here’s how you can perform the rudra mudra:
  • Sit comfortably in padmasana or vajrayana position. You can also practise standing or sitting on a chair.
  • Place your hands on your thighs, with both palms facing upwards.
  • Fold your index and ring fingers towards the thumb, and let the tip of both fingers touch the thumb. Make sure you’re pressing the fingers with your thumb.
  • Leave the remaining fingers extended.
  • Close your eyes and focus on breathing.
  • Now for better concentration, chant om or focus on breathing.

Rudra mudra should be done for 20 minutes. Alternatively, it can be done for 10-12 minutes, twice a day.

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4. Ganesha mudra

This hand gesture is known to relieve stress and boost your mood, when practised regularly. This mudra is ideal for people with high cholesterol. Practicing ganesha mudra can strengthen your heart, improve blood circulation, and open up the heart chakra. All in all, it helps to regulate the functioning of the heart.

How to perform ganesha mudra:
  • Sit in an easy pose such as padmasana. Take a few breaths and relax your body.
  • Bring your palms to touch in the offering gesture i.e. anjali mudra.
  • The palm of the left hand should face outward, while the palm of the right hand should face the left palm.
  • Clasp the fingers of the left hand with the fingers of your right hand.
  • While stretching them in opposite ways, exhale and take slow breaths, while releasing the stretch.
  • Now, change the position of your hands and repeat this six times.

The benefits can be achieved, when practised on an empty stomach or early in the morning. 

5. Prana mudra 

The prana Mudra is said to be one of the most prominent mudras, due to its ability to activate dormant energy in the body. It boosts the proper functioning of the lungs, energizes the heart, and improves blood circulation. Practicing this mudra can also enhance your immunity and eyesight.

How to perform prana mudra:
  • Sit comfortably on the ground or a chair.
  • Stretch your hands outward and allow them to rest on the thighs, with your palms facing upwards.
  • Touch the tip of the ring and little fingers, with the tip of the thumb, and keep the other fingers extended. 
  • Close your eyes and practice the mudra.

Practice the mudra at your comfort anytime.

This was all about yoga mudras and the various benefits one can derive by performing them regularly. Isn’t yoga for heart health simple? 

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.