Ushas Mudra

For Opening to New Possibilities

Interlace the fingers loosely and rest the hands on the lap with the palms upward.  Elbows held slightly away from the body.

Merudanda Mudra

For Alignment

Make your hands into fists with the thumbs to the outside.  Point the thumbs straight up, maintaining a gentle pressure of the fingernails into the palms.  Rest the hands on the thighs or knees.

Dvimukham Mudra

For Deep Relaxation

Hold the hands facing upward below the navel.  Touch the tips of the little finger & ring fingers on the opposite hand.  Rest the hands below the navel with forearms resting against the abdomen or onto the lap.

Vajrapradama Mudra

For Enthusiasm for Living

Hold the palms one hand's width away from the chest facing the body.  Open the fingers & interlace them at the middle digits with the left little finger on the bottom while extending the thumbs upward.  Angle the fingers slightly upward, creating a small space between the webbing of the fingers.  Elbows held slightly away from the body.

Prithivi Mudra

For Embodiment

Touch the tips of the thumbs to the tips of the ring fingers of each hand while extending the other fingers straight out. Rest the backs of the hands on the thighs or knees.

Svadhisthana Mudra

For Self Nourishment

Place the right hand, slightly cupped, over the lower abdomen, with the thumb resting just below the navel.  Cup the left hand and hold it facing upward at the level of the navel, and slightly angled to the left of the body, with the forearm parallel to the earth.

Hakini Mudra

For Integration of Chakras

Hold the hands facing each other in front of the solar plexus.  Gently touch the tips of all the fingers & thumbs to the same fingers on the opposite hand.  Hold the hands open and round as if holding a globe.  Elbows held slightly away from the body, forearms parallel to the earth.

Anjali Mudra

For Invoking Devine Union

Join the hands in front of the heart with the fingers together, facing upward.  Allow a slight space of openness at the center of the palms.  The outer borders of the thumbs may rest against the sternum, or be held slightly away from the body.  Elbows held slightly away from the body.

Samputa Mudra

For Truthfullness

Hold the left hand slightly cupped, facing upward at the navel level so that the right fingers rest on the outer border of the left thumb, creating a hollow space within the hands.  Forearms resting against the sides of the abdomen.

Pranidhana Mudra

For Letting Go

Touch the tips of the thumbs to the tips of the middle & ring fingers of the same hand.  Extend the index & little fingers.  Bring the tips of the extended little & index fingers together.  Hold the gesture below the navel or rest the wrists onto the thighs.  Elbows held slightly away from the body.

Padma Mudra

For Unconditional Love

Place the hands in prayer position in front of the heart.  While keeping the base of the palms, as well as the little fingers and thumbs together, open the middle, ring, & index fingers wide apart in the shape of an unfolding lotus.  Elbows held slightly away from the body.

Prana Mudra

For Uplifting Current of Engergy

Touch the tips of the thumbs to the tips of the ring & little fingers.  Extend the middle & index fingers straight out in a "V" shape.  Rest the back of the hands onto the thighs or knees, or hold the hands out to the sides of the body, palms facing forward at shoulder height for increased energy.  

Gupta Mudra

For Protection from our Limiting Beliefs

Interlace the fingers loosely inward with the right thumb on top.  Gently join the base of the hands.  Rest the wrists against the abdomen.  Elbows held slightly away from the body.

Palli Mudra

For Trusting Inner Guidance

Wrap the middle fingers over the index fingers.  Touch the tips of the thumbs to the tips of the ring fingers of the same hand.  Extend the little fingers straight out.  Rest the back of the hands onto the thighs or knees.  This gesture can also be held with the hands at shoulder height, with the palms facing forward.

Adhi Mudra

For Cultivating Stillness

Tuck the thumbs into the palms and curl the fingers loosely around the thumbs forming soft fists with both hands.  Rest the hands onto the thighs or knees, with the palms facing down.  

Chin Mudra

For Surrender to the Divine

Join the tips of the thumbs to the tips of the index fingers of each hand, forming a circle.  Extend the other fingers straight out comfortably.  

Hands resting on the thighs or knees faced up or down.

Adhara Mudra

For Opening to Receive Abundantly

Bring the palms together in prayer position in front of the abdomen with fingertips facing forward.  Keeping the fingertips and the wrists together while spreading the thumbs out to the sides like open wings, creating space between the palms.  Forearms resting against the abdomen.

Chin Mudra

Join the tips of the thumbs to the tips of the index fingers of each hand, forming a circle.  Extend the other fingers straight out comfortably.  

Hands resting on the thighs or knees faced up or down.

Kirsten Erickson, C-IAYT, E-RYT200, RYT500, iRest® Yoga Nidra Level 1 Teacher, Yoga Wellness North