Yoga is a form of practice that originated in India that is gaining popularity worldwide. Mudras are an essential and integral part of Yoga that enhances smooth energy flow in the body by maintaining the balance between five elements. Adi Mudra is a hand gesture that promotes calmness and stability of mind and is a great companion of meditative practices. You can either combine this Mudra with an asana-pranayama session or do it separately.

Let us go through this article to learn all about Adi Mudra, the benefits, and the side effects of performing it.

What is Adi Mudra?

Adi Mudra is a hand gesture similar to the fetus’s first gesture in the mother’s womb. The words ‘Adi’ mean first, and ‘Mudra’ means gesture, hence the name. Performing Adi Mudra keeps your mind and nervous system calm and quiet while performing spiritual Yoga. This Mudra focuses on your internal chest structure by focusing on breathing patterns.

Read: Best Benefits of Akash Mudra for Health

Steps to do Adi Mudra:

Here are the steps you need to follow to perform Adi Mudra effectively:

  • Sit down in a comfortable and meditative posture with your eyes closed and spine erect. You can stand straight in a mountain pose if sitting down is uncomfortable for you.
  • Keep your arms on your knees with palms facing down if you are sitting down. Extend your arms slightly outward, maintaining distance between your hands and thighs if you are in a standing position.
  • Now press your thumb to touch the base of your little finger joint on the palm of both hands.
  • Now clench the other fingers inward, forming a fist, wrapping them around the thumb.
  • Maintain pressure evenly across the palm. But make sure not to hurt your thumb by pressing too hard.
  • Perform the Adi Mudra on both hands simultaneously for effective results.
  • Now gently release your fingers, easing your palms. Then rub your palms together and touch your eyes and face gently.
  • In yoga practice, adi mudra is used in different positions. For example, the palms facing down usually means keeping your mind calm.

Time Duration:

You can practice the Adi mudra for ten minutes at a time, three times a day, or 30 minutes at a stretch. However, this gesture must be practiced early on an empty stomach for better results. Focus on your breathing while you practice Adi mudra. Although there is no time restriction to perform this Mudra, any Mudra should be done between 4 to 6 AM for effective results.

Read: Apana Mudra: Gesture of Life Force

Benefits of Adi Mudra:

Adi mudra has several iconic benefits, although it differs from the regular fist. Here are some of those benefits:

  • Performing Adi mudra will help enhance the logical ability of your brain by working your nervous system.
  • It also helps strengthen your respiratory muscles and oxygen intake by increasing lung capacity combined with breathing exercises.
  • Adi mudra helps give you a well-controlled musculoskeletal system.
  • This hand gesture is also influential in abdominal organs such as the intestines, liver, and stomach.
  • It also helps give you an appropriate cardiac pulse, resistant-fee, and relaxed blood vessels.
  • It also helps give you a healthy hormonal secretion by stimulating the endocrine glands.
  • According to researchers, Adi mudra might improve memory formation by clenching the right hand. In contrast, you can enhance memory recollection by clenching the left hand.

Side Effects of Adi Mudra:

All Mudras are very beneficial for our bodies, and Adi mudra is no exception. However, although Adi mudra is helpful, this hand gesture might make your mind restless if you apply too much pressure on your fingers. So, it is essential to keep your mind free when you want to perform the Adi mudra.

It is safe to assume that Adi Mudra is the most primal and natural hand gesture, considering how the fetus comes into the world with its hands closed. Therefore, there will be a flow of positive energy with the continuous practice of Adi Mudra. It also helps strengthen your respiratory muscles, improves motor skills, and gets rid of weakness, dullness, and laziness. Don’t forget to let us know if you found this article helpful!

Read: Apan Vayu Mudra for Heart Diseases

Disclaimer: The content in this article is purely educational and based on research and not a replacement for professional advice. Take the guidance of a certified professional if you are unsure.


1. What is Adi Mudra’s effect on chakras?

Ans: Adi Mudra creates an individual’s sense of peace, higher awareness, and oneness with the universe. This gesture governs, controls, energizes and balances the crown chakra.

2. What impact does Adi Mudra have on doshas?

Ans: Udana vayu is the governing vayu for the upper chest, throat, and head. Adi mudra stimulates this vayu in our bodies.

3. What are the precautions one should take while performing Adi mudra?

Ans: Here are some precautions you need to take while performing Adi mudra to get the best results:

  • Do not press the fingers too hard to avoid blockage in the nerve ending.
  • Perform this hand gesture in peace.
  • Try to wear comfortable clothes.
  • Avoid screens.

About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.