Adi Mudra: How to Do, Benefits and Side Effects

adi mudra finger shunya mudra finger arrangement

Adi mudra is a symbolic gesture of a calm mind. Further, a calm mind has always a healing effect on the sense organs of our body. But how this symbolic gesture calms mind actually?

We know, every finger is associated with some energy.

  • Thumb finger associates fire/ Agni
  • Index finger associates air /Vayu
  • Middle finger associates space/Akash
  • Ring finger associates earth/Prithvi
  • Little finger associates water/Jal

As Adi mudra includes movement of every finger, it is very helpful in balancing all elements in the body but mainly this mudra balances the air and ether element. It also makes a good flow of oxygen to the brain and heart.

Adi Mudra: The Energy Seal

Adi is a Sanskrit term. which means ‘First‘ or ‘Primal‘ and ‘mudra‘ means ‘mark‘ or ‘gesture‘. Putting both words together the literal meaning of Adi mudra is the first gesture or primal gesture

It is the gesture which an infant or unborn baby forms in the womb. This is the first mudra a human can form that’s why we call it Adi mudra.

Adi mudra generates the energy of every element as it includes pressure in every finger of the hand. Therefore, we also call it the energy seal.

How to Perform Adi Mudra

adi mudra steps

To do this mudra, you need to perform the following steps:


  • At first, sit in a yoga asana such as padmasana, sukhasana, or vajrasana. Make yourself comfortable with the seated posture, because being comfortable is the priority of any mudra. We must get comfortable to perform any mudra properly.
  • Now close your eyes, take a couple of deep breaths. This will regulate the flow of prana throughout your body and help you generate awareness within.

This is the sitting posture that you need to maintain. Let’s move towards the finger arrangement in this mudra.

Finger Arrangement

  • At first, fold your thumb and bend it towards the base of the little finger of the same hand in such a manner that inner side of the thumb touches the palm.
  • Now curl the rest of the fingers over the outer side of the thumb, apply a little pressure over the thumb, and make a gentle fist.
  • Do the same with both hands
  • Now, without disturbing the hand posture, place both hands on your thighs, palm facing down.
  • Try to remove all thoughts from your mind. You can also chant ‘OM’, pronounced ‘ohm’ for better concentration.

Additional Step

  • Breathing Pattern

The best breathing pattern for Adi mudra is 4:3:6:3. This breathing works in this manner:

  • Inhale for the count of 4 seconds
  • Hold the breath in for 3 seconds
  • Now, exhale the air for 6 seconds
  • Then end the cycle by holding the breath out for 3 seconds

Along with this, doing this mudra with pranayama also results well.

  • Perfect Finish

Once you have completed the basic steps of Adi mudra, release your fingers and bring palms in ease. Now rub both hands together for a while and gently touch the palms over your face (mainly the eye region).

As the face is the most sensitive part of the body, the gentle touch of hands over your face will help you to receive the vibrations and energies, back to your body.


To get the best results from Adi mudra, you need to take some precautions.

  • Do not press the fingers too hard. This will end up making you uncomfortable.
  • This mudra is all about concentration. Perform it in a quiet and silent place.
  • Wear comfortable clothes. Very loose or tight clothes can make you uncomfortable.
  • Avoid distractions such as mobile during the whole session.

Best Time and Time Duration

The best time to perform Adi mudra is in the morning between 4 am to 6 am. In the morning, we get a silent and calm environment, which is the most required thing for this mudra.

If you can’t do this mudra in the morning, you can still practice it in the evening time.

It is best to perform this mudra for 30 minutes, either in a single stretch or two-three stretches of 10-15 minutes. Research says, performing a mudra for over 20 minutes gives the best results 1.

Benefits of Adi Mudra

Till now, you have been through the introduction and steps of Adi mudra. Now, these are some benefits of Adi Mudra.

  • Calms Mind and Nervous System

According to Ayurveda, Vata controls our nervous system, which comprises air and ether elements. Adi mudra is mainly designed to control the air and ether element.

The practice of this mudra balances these two elements and helps to calm the mind and nervous system. This aids in reducing stress and improving the brain’s functions.

Improved brain function and nervous system help us heal and control our senses.

  • Increases Oxygen Flow

As Adi mudra mainly includes breathing exercises, performing this mudra increases the flow of prana in our body.

This breathing increases our lung’s capacity gradually which help in a better flow of oxygen. Thus, this mudra helps in a proper and increased flow of oxygen in our body.

Along with this, this mudra prevents us from one of the most irritating things people do while sleeping, that is snoring.

Let me explain to you how.

We snore because of the blockage in our airways. This blockage is because of the improper flow of oxygen to our head.

By regular practice of Adi mudra, our body gets a proper flow of oxygen to our head and the blockage in our airways decreases gradually. Thus, this mudra prevents us from snoring.

  • Increases Mental Activeness

Adi mudra is itself a meditative practice. As it stimulates the mind and includes stimulation of energy associated with every element, it is directly related to the Crown (Sahasrara) chakra. This chakra is responsible for the activeness of our mind.

Regular practice of Adi mudra generates energy, which helps to stimulate crown chakra. Thus, this mudra increases mental activeness, making you alert and conscious.

  • As Adi mudra controls all elements or energy points in our body, so this mudra helps to bring balance in our body.
  • Since Adi mudra calms the nervous system, this is the best mudra to do at the end of a yoga session to get the best of the yoga session.

Side Effects of Adi Mudra

Adi mudra has a lot of benefits, only when you perform it in proper time duration and in the right way. Overflow of anything has the side effects so the Adi mudra also does. Here are some side effects of Adi mudra

The excessive practice of Adi mudra increases air and ether elements in the body. It increases the rate of flow of blood, thus resulting in high blood pressure. If you are suffering from hypertension, avoid this mudra and better to not perform without guidance.


  1. mudra time duration

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