Adi (first,primal) + Mudra (yogic hand gesture)
Sanskrit – आदि मुद्रा
Chakras – Crown or Sahasrara chakra
Ayurvedic Element – All Elements
Table of Contents
What Is Adi Mudra?
Adi Mudra, or the Primal Gesture, is formed by combining the two words Adi and Mudra. Adi is a Sanskrit term which means ‘the first’ or ‘primal’ – or that which existed at the beginning. Mudra is a Sanskrit term that means gesture, mark or seal.
Baby’s Gesture is another name for this mudra, because the first shape a baby ever makes is a clenched fist.
Adi Mudra helps the practitioner in calming their thoughts and preparing for pranayama practice. It boost the function of the lungs and increase the flow of oxygen. Connecting the thumb to the rest of the fingers signifies the balancing of all energies inside us.
How To Practice Adi Mudra
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Begin in your preferred seated position. Or you can also perform the mudra while standing in Mountain Pose.
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If you’re sitting, keep your palms on your thighs , and your palms facing downward. While standing, extend your arms slightly outward to maintain a small gap between your hand and your thighs.
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With both hands, bend the thumb and press it towards the base of the ring finger.
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Next, bring all of your other fingers together and bend them to wrap around your thumb, building a fist with both hands.
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Maintain gentle pressure in your fist, across your palm, and in all of your fingers. However, do not press too hard or you may injure your thumb.
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Hold this position for the time of your pranayama or meditation practice.
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To release – Gently release your fingers and relax your palms. Now rub your hands together and put your palms over your face.
Time Duration To Perform Adi Mudra
To fully experience the benefits of Adi Mudra, Do this gesture for 30 minutes per day. Which can be done in sets of three or all at once.
It is also recommended to perform the mudra in the morning to prepare for the day ahead or right before bed to relax the body and ease into sleep.
Meditation can be more effective by performing a few rounds of Adi Mudra with slow, deep breathing.
You can also use it for as long as your pranayama practice lasts.
Benefits Of Adi Mudra
- When combined with a yoga posture, the practice of Adi Mudra improves the digestive system.
- Increases the flow of oxygen to the brain.
- Increases lungs capacity.
- It promotes the balance and healing of the sensory organs.
- It activates the Sahasrara Chakra (Crown) by stimulating the brain.
- Increases stillness, concentration, and awareness.
- Adi Mudra provides calming effects on the nervous system, it is ideally performed at the end of a yoga session, coupled with pranayama.
Contraindications Of Adi Mudra
Adi mudra is beneficial, but if you put too much pressure on your fingers, you risk making your mind restless. Therefore, it’s important to maintain mental focus when using the Adi mudra.
How To Use Adi Mudra In Yoga
Mantra
You can combine the mudra with the Om, Shakti, or Vishnu mantras to help you reduce your thinking and increase your positive energy.
Adi mudra can be performed with mantra chanting in a meditative asana such as Lotus Pose, Easy Pose, or Hero Pose.
For Pranayama
Because one of the primary benefits of Adi mudra is that it increases lung capacity, it is often combined with Pranayama.
To begin simply start slowing your breath and making it deeper, inhaling as much as you can, and exhaling completely. You can also use the 2-1 breathing rhythm, in which you exhale for twice as long as you inhale.
The 4-3-6-3 pattern is an advanced breathing technique that goes with Adi mudra. This means you’ll inhale for 4 seconds, hold your breath for 3 seconds, exhale for a count of 6, then hold for 3 seconds before inhaling again. This technique is thought to improve the efficiency of the lungs.
For Meditation
Because adi mudra calms the nervous system, it can be used to prepare for meditation or to ground yourself after a yoga practice. You can combine the mudra with any meditative pose such as Siddhasana or Padmasana.
In Yoga Asana
Adi Mudra is used in standing poses in yoga to improve balance. It helps with stability in yoga postures like Mountain Pose and Tree Pose. However, it will only be in effect for a short time and will have no overall impact. It is used at the end of a yoga session in Corpse Pose. It relaxes the mind and replenishes energy, allowing you to continue with pranayama.
Frequently asked questions (FAQs)
What is the benefits of adi mudra?
Adi Mudra combined with yoga improves digestion, increases oxygen to the brain and lung capacity, balances sensory organs, activates the Crown Chakra, promotes stillness, and provides calming effects on the nervous system. It is best done after a yoga session with pranayama.
What does the adi mudra mean?
Adi is a Sanskrit term which means ‘the first’ or ‘primal’ – or that which existed at the beginning. Mudra is a Sanskrit term that means gesture, mark or seal. Adi Mudra is a hand gesture commonly used in yoga and meditation practices. It is believed to help calm the mind and promote focus and concentration.
When should I do adi mudra?
Adi Mudra should be done for 30 minutes per day in sets of three or all at once. It’s best to do it in the morning or before bed for optimal benefits. Combine it with slow, deep breathing for more effective meditation or use it during your pranayama practice.
Which chakra is adi mudra for?
Crown (Sahasrara) chakra.