Gyan Mudra or Jnana Mudra, a type of Hasta Mudra (Hand gesture or seal), is one of the most important Mudras that can be practiced anywhere.
It is found across Yogic, Buddhist, and Hindu practices, and has been practiced for thousands of years.
To perform this mudra, bring the tip of the thumb and index finger together on both hands, forming a circle. Keep the remaining three fingers outstretched with the palm facing upward.
The word Gyan stands for “knowledge,” while Mudra means a “symbolic gesture” or a “seal.” That is why it is also known as the “Mudra of knowledge.”
Gyan Mudra is used to direct energy and maintain focus.
Traditionally practiced whilst in seated meditation, it promotes and maintains stability during meditation practices.
A research suggests, “Gyan Mudra in yoga is a powerful hand gesture that symbolizes the union of individual consciousness with universal knowledge, enhancing focus, meditation, and mental clarity during practice.”
To perform this yoga mudra, sit down in a comfortable position and maintain a straight spine and a relaxed body. You can either sit on a chair or on the floor with your legs crossed. When you position your fingers the right way, place your hands on your tights or knees.
“The thumb is believed to represent universal consciousness, and the index finger denotes individual consciousness. When the index finger bends towards the thumb, an individual consciousness is surrendered to the universal consciousness.”
Experienced practitioners advise that the best time to practice this pose is in the early morning (4-6 AM) for the most results. You can start with 10 to 12 minutes a day and work your way up to 30 minutes as you get accustomed.
Among the physical benefits of this routine are better digestion and gut health, improved muscular support, improved breathing, enhanced body stability and balance.
It also improves your sleeping pattern.
Further, “therapeutically, it is beneficial in diabetes, Alzheimer’s, insomnia, and conditions like hypopituitarism,” according to a research.
When it comes to the mental benefits, Gyan Mudra is said to improve the overall mental well-being, enhances the focus, reduces anxiety and anger by promoting a steady mind and rational thinking, improves the function of the glands in the body, and stimulates the pineal gland or the third eye – leading to deeper connection with your own self.
In Gyan Mudra, touching the index fingertip to the thumb unites the air and fire elements. The calming and concentration-enhancing benefits of this mudra stem from the harmony created by this elemental fusion.
Don’t be afraid to experience the wisdom of this practice
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