Even after feeling exhausted after a tiring day, aren’t you able to get sound sleep? Yes, many people are facing the issue of sleeplessness due to several reasons which warrant making some profound lifestyle changes before it leads to critical health problems. This is where incorporating specific yoga mudras for sleep into your daily routine can be a natural and efficient way to normalize your system, which might aid you in regaining good sleep patterns.
Yoga practice has been ingrained in Indian culture, which has many positive benefits for our bodies. Let us go through this article to learn how mudras can benefit sleep. Read on!
How Do Yoga Mudras Help With Better Sleep?
Mudras are hand gestures that help relieve stress, significantly support your sleep cycle and improve your sleep quality. There have been comparisons between several therapies like acupressure, acupuncture, and reflexology with mudra therapy. However, there needs to be more research in this regard.
According to a small study conducted in 2018 on patients with snoring problems and sleep apnea, yoga mudras have shown improvement (1). However, there is a need for standardized protocols for the study, according to the study authors.
Best Yoga Mudras for Good Sleep:
We have listed some of the best and easy-to-do mudras to improve overall health and sleep efficiency.
1. Shakti Mudra
Shakti Mudra is a perfect yoga mudra for sleep, which harnesses your respiratory impulses, calming your mind because this Mudra is signified as vital energy. This Mudra leads to better sleep and improved circulation by healing your emotional or physical trauma.
How to perform:
- Keep your back straight as you sit down in a relaxed position.
- Wrap your thumb under your index and middle finger, making a fist.
- Touch the ring and little finger with the other hand’s fingers while keeping the fingers contracted.
- Relax and remain in this position for a few minutes.
2. Matangi Mudra:
Matangi Mudra is perfect for deep sleep because it improves metabolism and increases willpower by stimulating the naval chakra. Practicing this Mudra reduces sleep problems significantly by improving personal well-being.
How to perform:
- Sit down in any position comfortably.
- Cross your finger by joining your hands and bring the hands towards your chest.
- Now elevate the middle fingers on both hands in parallel, aligning them to face each other.
- Breathe mindfully as you close the remaining fingers.
3. Prana Mudra:
Prana Mudra is also called the ‘seal of life energy,’ which helps redirect the course of prana to where it is required. This Mudra alleviates your sleep concerns by vitalizing the prana elements associated directly with sleep. Additionally, while treating your sleepiness, it also calms your eyes and improves your metabolism.
How to perform:
- Sit down in Padmasana comfortably.
- Use the tip of your thumb with the ends of the ring and little fingers.
- Keep the other two fingers oriented toward the sky.
- Remain in this position for a while, being mindful of your breathing.
4. Adi Mudra:
Adi Mudra is another mudra for good sleep at night where the Sanskrit word Adi means first or primal. This seal is symbolically used to calm your mind and is often practiced in spiritual yoga. Adi Mudra reflexes your brain by directing and locking the energy.
How to perform:
- Keep your spine straight as you sit in a relaxed pose.
- Keep your arms on your thighs and knees while your palms face the ground.
- Make a fist by clutching your thumb and curling up all the remaining fingers.
- Breathe mindfully and deeply.
5. Surya Mudra:
Surya Mudra signifies the Agni element and is therefore called Agni Mudra. This Mudra helps your body support the flow of fire energy. It also helps restore your sleep cycle while stimulating the fire factor, which cleanses the impurities.
How to perform:
- Keep your back straight as you sit down in a comfortable position.
- Join the palm by flexing the ring finger. Use your thumb to hold your fingertip.
- Ensure your palms face the sky and are on the knees or thighs.
6. Jnana or Gyana Mudra:
Jnana or Gyana Mudra is ideal for sleeplessness and a seal of knowledge and wisdom. This Mudra is often performed during meditation and helps you attain peace of mind. This hand gesture eliminates tension and discomfort that might disturb your sleep cycle by offering a sense of grounding and relaxation.
How to perform:
- Maintain an erect spine as you sit in padmasana or Siddhasana.
- Use the index finger to touch your thumb while keeping the other fingers upright.
- Keep your palms on your knees or thighs comfortably.
- You can practice this Mudra daily for 30 to 45 minutes.
7. Dhyani Mudra:
Dhyani Mudra is a perfect mudra to sleep immediately by increasing healing, calming your mind, and balancing both sides of your body. You can get a good quality sleep when your mental state is peaceful.
How to perform:
- Sit down comfortably.
- Place one palm over another.
- Bring your thumbs in such a way that the fingertips touch one another.
8. Apan Mudra:
Apan Mudra facilitates better sleep by promoting relaxation and relieving stress efficiently. This Mudra is generally practiced with both hands.
How to perform:
- Touch the thumb tips to the tips of the ring and middle fingers.
- Keep all the other fingers extended.
9. Mushti Mudra:
Mushti Mudra, Mushti means ‘fist’ or ‘closed hand.’ This Mudra helps you eliminate depressive emotions from your body, leading to calm and healthy sleep habits.
How to perform:
- Sit down in any comfortable pose.
- Place your palms facing the sky while placing them on your knees.
- Relax and breathe deeply.
- Bring the fingers on your hand towards your palm while using the end of the fingers to press the palm.
- Position the thumb on top of the folded fingers, creating gentle pressure.
- Remain in this posture for about five to ten minutes.
10. Ksepana Mudra:
Ksepana Mudra is an ideal mudra to get sleep because it helps eliminate negativity, suffering, and despair from your body. Practicing this Mudra enables you to sleep peacefully by making a measurable difference in your energy.
How to perform:
- Bring your hands to the heart’s center while the index fingers point towards the sky.
- Rotate your index fingers down and slightly apart as you inhale while you stretch your arms downwards.
- Twist your arms upwards.
- Let your fingers point towards the head’s crown, to the forehead, nose, and lips, and then to the heart while you exhale.
- As you breathe out to avoid being negative, you can feel the energy flow into your body.
11. Anjali Mudra:
Anjali Mudra is a familiar hand gesture in yoga spiritual practice and meditation and is also called prayer position or Namaste Mudra. Anjali symbolizes the union of the individual self with the divine and means salutation or offering. This Mudra might help you sleep better by giving you peace of mind.
How to perform:
- Sit down in a comfortable posture with an erect spine.
- Bring your palms together to the center of your head with your fingers pointing upwards.
- Create gentle resistance by pressing the palms together firmly.
- Keep your fingers extended and straight while allowing the fingertips and palms to touch.
- Keep your elbows bent slightly while relaxing your shoulders.
- Take a deep breath, and center your awareness while keeping your eyes closed.
- Hold this Mudra for a few breaths while remaining focused and calm.
12. Shambhavi Mudra:
Shambhavi Mudra is a hand gesture and yogic technique that directs your gaze toward the third eye. This Mudra promotes higher consciousness and inner perception. The qualities associated with the goddess Shambhavi, hence the name. This Mudra enhances concentration and keeps your mind calm, helping you sleep.
How to perform:
- Keep your spine erect and shoulders relaxed as you sit in a comfortable meditation posture.
- Take a few breaths to center yourself, keeping your eyes closed.
- Now place your hands on the thighs or knees while palms face upward.
- Bring your attention and focus to the area between the eyebrows.
- Allow your awareness to settle in the space of the third eye as you relax your facial muscles.
- Remain in this position for as long as you feel comfortable.
- Gently lower your gaze and open your eyes when ready to release this Mudra.
Can We Do Mudras While Lying Down?
Yes! Experts say you can practice various Mudras for sleep while lying down. However, your mind should be focused, relaxed, and centered while practicing these mudras for rest. Here are some suggestions and tips you can follow to practice the mudras efficiently:
- Keep your back comfortable and aligned.
- Avoid strain by keeping a cushion under your head.
- Place your hands on your hips or stomach while performing these mudras.
- If you feel pain or discomfort, stop practicing the mudras immediately.
Yoga can be a perfect tool that assists you in attaining a healthy body with mindfulness while harmonizing your body, mind, and soul. Mudras improve sleep quality and are considered an advanced yogic practice. With the list of mudras for sleep mentioned in this article, you can start practicing the same and reap the benefits they offer. Remember to let us know if you found the article helpful!
Disclaimer: The information provided in this article is based on research and not a replacement for a professional medical opinion. Before starting something new, kindly contact your doctor. The website is not liable for the authenticity and accuracy of the information.
FAQ:
1. What is the cultural significance of Mudras in Hinduism and Buddhism?
Mudras are an essential part of Hindu ritual practice and are commonly found in Indian classical dances. Natyashastra, a Sanskrit text on performing arts, mentions 37 mudras and their functions.
All the significant events in Buddha’s life leading to his self-realization are beautifully represented with Mudras making them very important in Buddhism. Many believe the transmission of a meditative state is attributed to the Buddha’s hand gestures.
2. Can Mudras replace medical treatment for sleeping disorders?
Practicing Mudras can support overall well-being and improve sleep quality. However, it is essential to follow the advice of a healthcare provider and continue with the prescribed treatments if you have a diagnosed sleep disorder or any other medical condition. However, you can incorporate Mudras for sleep alongside medical treatment, and is not a sole substitute for medical care.
3. Can anyone practice Mudras for sleep?
Most individuals can practice mudras for sleep unless they have specific health concerns or pre-existing medical conditions. Therefore, to be safer, you can incorporate the mudras for sleep into your routine by consulting a qualified yoga instructor who can ensure the safe and effective practice of mudras.
