6 hand mudras for physique ache within the again, knee, abdomen and neck space


Image: Fitsri

Pain in any part of the body could be the cause of many problems. Whether back pain, muscle cramps, abdominal pain or headache; Sometimes body pain can be a common symptom of many medical conditions. Yoga mudras are comparatively simple yoga therapies that you can trust under such conditions.

In yoga therapy practice, mudras are hand postures in which our fingers take positions that are helpful in providing pain relief. Therefore, practitioners can choose to use these mudras to overcome their pain and its causes in the long term.

How mudra works for body pain

There can be a variety of causes of body pain, which can range from heavy lifting to poor posture to frequent bending and weakening of bones due to aging.

Hand mudra has a broad approach to treating pain problems. We will understand everyone with their work process to fight pain in the body.

  • According to Ayurveda, mudras regulate the flow of prana in the nadis or subtle channel, which contains the Vata Dosha (air + ether element) required for proper functioning and removes an excessive portion of it. In this way, mudra controls the aspects of doshas to heal pain in the body.
  • Our body is a biological machine whose life force flows through the circuits. Pain occurs because this life energy is not available to that particular part of the body. However, mudras direct the subtle energies in the circuits through the body, including painful areas. Hence the pain heals.

In some cases, insufficient blood supply to the specific tissue has been found to cause pain in this region. Therefore, the practice of mudras has been found to be effective as the fingers are pressed in certain positions in the area that affects certain parts of the body. When you press these points, the body brings about some changes to meet the necessary requirements of ongoing mudra practice. Ultimately, it heals pain.

Practice these 5 mudras to relieve most body aches and pains.

  • Vayu Mudra – For neck pain, abdominal pain and shoulder pain
  • Joint mudra – For knee pain, arthritis, dengue fever and joint pain
  • Prana Mudra – For chest and muscle pain
  • Prithvi Mudra – For bone pain, joint pain, or muscle pain of any kind
  • Back Mudra – Best for back pain and back pain
  • Vata Nashak Mudra – For menstrual cramps and chest pain

Finger of Vayu MudraSource: Shutterstock

In Sanskrit, "Vayu" stands for "air", which is associated with one of the five elements of the body. Vayu Mudra is one of the simplest and most widely used hand movements that regulate the air element in the body.

When the air element in the body is disturbed, it causes stomach pain due to poor digestion, joint pain, and other emotional imbalances due to stress, anxiety, or worry. Vayu Mudra improves blood flow to the pain area by regulating Prana.

This mudra also affects the specific part of the brain, which is the part responsible for sending pain signals. In this way, Vayu Mudra eliminates or reduces the sensation of pain in the practitioner's body.

How do you

Assume a sitting posture: Siddhasana (accomplished pose) or Padmasana (lotus pose). Find your balance here and fold your index finger to touch it at the base of the thumb. As you straighten the rest of your fingers, use your thumb to apply light pressure on your index finger. Hold here for 15 to 20 minutes and then breathe, relax.

Due to the association of Vayu Mudra with Vata Dosha, since the Vata deals with the air element. So can be practiced to maintain the increased or decreased level of Vata in the body.

Vayu Mudra leads to the stimulation of the heart chakra as if it was practicing along with the meditation practice. This can only be done under the guidance of a well-known yogi or experienced yoga teacher.


  • Apart from healing pain, Vayu Mudra reduces the negative energies of the body by stabilizing the mental energy.
  • Vayu mudra has also been found to have a stimulating effect on the endocrine system, which further affects the secretion of the glands.
  • It is helpful for joint pain by diverting the flow of prana to the area. Therefore helpful for the elderly.
  • Sometimes stress and improper blood flow to that specific part of the body cause muscle tension. Vayu Mudra improve blood circulation, which further relaxes that part of the body.

2. Common mudra

Joint mudra for knee painImage source: @yogaenred

Hands in this mudra combine the quality of Prithvi Mudra (with the right hand) and Akash Mudra (with the left hand). In this fusion, the joint mudra influences the Vata Dosha, which regulates the flexible movement of the joints. Joint mudra is the most helpful mudra for knee pain, stiffness and pain caused by the appearance of joints.

In fact, the pain relieving effect of this mudra comes from its ability to recover energy and fill in the lack of space in the joints. It is especially recommended for the elderly and those who regularly experience joint pain.

How do you

Sit in a comfortable position and straighten your spine. Now focus on the hands.

To do a common mudra with your hands, connect the thumb and ring finger of your right hand (form the Prithvi Mudra). and the thumb and middle finger of your left hand (form Akash Mudra). Extend the resting fingers of both hands straight out or relax them in a slightly stretched manner.


  • Joint mudra is helpful for pain in the elbows, wrists, fingers, and knees, especially for desk workers
  • Injuries to joints that have been damaged by exercise can be repaired using joint mudra
  • It restores the energy level in the body.

Prana MudraImage source: Shutterstock

Prana is the seal of the "life force" that is in the chest. Any type of muscle pain in the chest area can be relieved by practicing Prana Mudra. Because this mudra is well known and widespread among people with deficiency or inactivated prana. It gives practitioners the approach to healing physical pain by getting rid of their prana in the best possible way.

With this analogy we can understand the workings of prana in the body.

The way in which water cannot flow properly in the pipeline due to the risk of suffocation, resulting in leaks and overflow. Similarly, our body has a number of subtle circuits (which we call nadis and chakras in yogic) through which prana flows.

Any kind of blockage caused by our lifestyle can interfere with the flow of prana in the body. This leads to discomfort or pain. By practicing Prana Mudra, these blockages are removed so that the Prana can flow properly in the subtle series of circuits.

A real smile distributes the cosmic current Prana to every cell of the body. The happy person is less exposed to diseases, because happiness actually attracts a body into the body that better supplies the universal life energy.

– Paramahansa Yogananda,

In this way, Prana Mudra relieves pain with regular practice for a period of time.

However, practicing this mudra along with meditation will help activate the root chakra. This is the very first chakra that deepens the awakening of other chakras that align directly above it.

How do you

Sit in one of the meditative positions Padmasana (Lotus Pose), Sukhasana (Easy Pose). Straighten your back and take a deep breath. Now bring your ring and pinky finger to touch the tip of your thumb. Hold your pose here for 15 to 20 minutes and then relax.


  • Prana Mudra helps regulate the Prana Vayu, which is one of the five Vayu of the body. This promotes effective breathing and vitalization of Prana.
  • Prana mudra practice is an effective remedy for low blood pressure as this mudra improves blood flow by regulating the flow of prana.
  • The vitalization of prana ensures a strong immunity. This makes a body disease and infection free.
  • Due to the regulation of Prana Vayu in the head and chest area via Prana Mudra, it has a calming effect on the mind.

Prithvi MudraImage source: Canva

Prithvi Mudra is the seal of the "earth" which has healing and beneficial properties for the body. This mudra is widely practiced to relieve bone pain that may be caused by an injury.

Prithvi Mudra promotes the earth element in the body, which is the basis of all tissues. Tissue pain signifies the unhealthy state of the earth element. Hence, the practice of the Prithvi mudra promotes the growth and maintenance of the earth element in the required place.

How do you

First, sit in a comfortable sitting posture such as Padmasana (Lotus Pose) and Siddhasana (Accomplished Pose). Straighten your back and find your inner balance. Now roll your ring finger and use it to touch the thumb finger and your palm upwards. Apply light pressure while holding the mudra. Hold the pose for about 20 minutes while breathing deeply and slowly, and then relax.

Practicing Prithvi Mudra together with Pranayama enhances its effects, deepening breathing and promoting blood circulation. However, Prithvi Mudra can also be practiced in Tadasana (mountain pose) and in the chair pose.

The meditative practice of this mudra can only stimulate the Mooladhara chakra under the guidance of an experienced yoga teacher. It further promotes vitality and strength in the practitioner's body.


  • Prithvi Mudra is an effective approach to weight gain because it is the earth element that makes up various tissues in the body.
  • Regular practice of this mudra will reduce hair loss, promote glowing skin, and also heal body tissues.
  • By practicing Prithvi mudra regularly, one can become quick and energetic as it directs the flow of prana through the body.
  • "Prithvi" symbolizes "earth". Hence, this mudra practice creates rootedness and compassion in the individual.

Back mudra in yoga mudrasImage: Fitsri

The back mudra is a simple hand mudra in which both hand fingers take a different position. It brings the healing properties of this mudra. As the name suggests, the back mudra is a common practice for relieving back pain. However, it also helps in maintaining spinal cord health.

Fingers involved in the posterior mudra have some points with nerve endings extending to the spine. When you press these points, the subtle energy becomes charged and interacts with the region where the pain persists. In this way, back mudra practice combats the practitioner's back pain.

Therefore, with regular practice of the back mudra, the pain disappears and the person begins to feel great in the back area in a short time.

How do you

The back mudra is involved in both hands with different finger arrangements. So we will look at both hands in turn.

right hand – Fold your little finger and middle finger towards the thumb at the same time and touch the tip of the thumb with the tips.

Left hand – Here, fold your index finger towards the thumb and place it on the center line of the thumb. Now apply light pressure with your thumb on the nail of the index finger.

After holding both hand positions for up to 20 minutes, maintain the posture, and then relax.

Back mudra can also be practiced together with pranayama (Bhastrika, Kapalbhati) and meditation. This combination promotes deep breathing with strengthening of the lungs and calming the mind.


  • Aside from curing back pain, this mudra calms the spinal cord, which helps the nervous system to function better.
  • The charged process of the nerves in the back area helps release the negative energy from the back.
  • Overuse, strain, and muscle spasms may occur due to an underlying cause. Back mudra is very effective in healing the condition in daily practice.
  • This mudra balances the energies present on both sides of the body. Therefore, it stabilizes the aura and promotes positivity.

6. Vata Nashak Mudra

Vata Nashak MudraImage: Mellowstorm.wordpress

Vata is one of the three doshas in our body. It is mainly about the air and space element that is responsible for the proper functioning of the body.

Vata Nashak Mudra regulates the Prana, which further reduces the excess of Vata and causes painful discomfort in the body. Since menstrual cramps or the stage of bleeding and cramping in girls are related to Vata Dosha, this mudra is very helpful in relieving menstrual pain. In addition, Vata Nashak Mudra suppresses air and ether elements which relieve joint pain and constipation.

How do you

Start with a sitting posture like Padmasana (Lotus Pose). Now straighten your back and fold your index and middle fingers to place them at the base of your thumb. Then carefully press the second thumb cups with both fingers. Hold the pose for 15 to 20 minutes, then relax.

Practitioners can also practice Vata Nashak Mudra with pranayam and meditation to help balance the rest of the doshas in the body. The synchronized balancing of doshas leads to an optimal state of mental and physical well-being.


  • In addition to healing pain, Vata Nashak Mudra helps relieve constipation and gas. However, it also improves digestion.
  • Regular practice of this mudra leads to a reduction in Vata, which improves the habit of forgetfulness and sharpens memory.
  • Vata Nashak Mudra is an excellent exercise for improving stamina and endurance in the body.
  • Vata Nashak Mudra is helpful in regulating the periodic cycle. It promotes regular and painless periods.


The modern lifestyle increases the stress on the body every day. because of this, the body suffers from the situation in which it is difficult to deal with. This situation for a long time causes painful physical discomfort.

Medication and other treatments can provide brief relief, but the problem reoccurs when current drug use is reduced.

However, hand mudra are the effective hand alignment with specific finger positioning, which with regular practice relieves pain and causes discomfort.