Apana Mudra (Apana Mudra)
A hand position in which the tips of the middle and ring fingers touch the tip of the thumb while the index and little fingers stay extended.
Apana Mudra is a seated hand position. Touch the tips of your middle and ring fingers to the tip of your thumb, keep the index and little fingers extended, and rest the hands on your knees. It is often held for 5 to 15 minutes while sitting quietly. It is not a treatment for digestive or urinary problems.
| Sanskrit name | Apana Mudra |
|---|---|
| Category | Mudras |
| Difficulty | Beginner |
| Primary benefit | A hand position to hold while sitting and breathing slowly |
| Breathing | Breathe slowly through the nose, letting each exhale be long and unhurried |
| Safe for seniors | Yes |
| Contraindications | Finger or wrist arthritis: keep the hold light and short, Ongoing digestive or urinary symptoms: see a doctor rather than relying on a mudra |
What is Apana Mudra?
Apana Mudra is a hand position in which the tips of the middle and ring fingers meet the tip of the thumb, while the index and little fingers stay extended. Apana is the name of one of the five vayus, or breaths, described in yoga texts. Apana is said to sit in the lower abdomen, to move outward and downward, and to be related to elimination. The mudra is named for that downward-moving breath.
In practice, Apana Mudra is held with both hands palms up on the knees or thighs during seated meditation or breathing practice, usually for 5 to 15 minutes. It shows up in modern books and classes that teach a set of finger mudras, and it is sometimes combined with Vayu Mudra in a gesture called Apana Vayu Mudra.
Because of its name, Apana Mudra is often said to aid digestion, relieve constipation, detoxify the body, or help with diabetes. These are traditional beliefs, not established effects. A 2018 review of yoga for type 2 diabetes mentioned Apana Mudra among mudras recommended to patients and noted that the individual effects of these mudras have not been evaluated in scientific studies. Digestive symptoms that last or worry you are a reason to see a doctor.
What the gesture offers is a defined, comfortable way to hold your hands while you sit and breathe slowly. If you enjoy working with the idea of the vayus in your practice, it can be a useful focus for attention.
Step-by-step instructions
- Sit upright on a cushion or chair with your shoulders relaxed.
- Rest the backs of your hands on your knees or thighs, palms up.
- Bend your middle and ring fingers and touch their tips to the tip of your thumb.
- Keep your index and little fingers extended without stiffening them.
- Close your eyes and breathe slowly, with an easy, long exhale.
- Hold for 5 minutes to start, then release and stretch your fingers.
Tips & modifications
- Beginner: If the gesture feels fiddly, form it on one hand, look at it, then copy it on the other before closing your eyes.
- Common mistake: Letting the index and little fingers curl in too. Only the middle and ring fingers bend toward the thumb.
- Easier or harder: Rest your hands in your lap instead of on your knees if your shoulders get tired.
- Safety: Release the hold if your fingers cramp or ache.
Safety
If you have any of the contraindications listed above, or a health condition, talk to your doctor before practicing. Stop if you feel sharp pain, dizziness, or numbness. Use props and modifications as needed, especially if you are 50+ or new to yoga.
Sources
- List of mudras (yoga) (Wikipedia) (opens in a new tab)
- Prana (Wikipedia) (opens in a new tab)
- Therapeutic Role of Yoga in Type 2 Diabetes (Endocrinology and Metabolism, 2018) (opens in a new tab)