Often, don’t we feel our inner harmony has lost? What could be the reason behind it? Is it because of some negative emotions, the food we ate or things that we ingest from our surroundings?
The reason for it could be anything, but surely there is something wrong accumulated inside the body, and elimination of it is necessary to regain the inner harmony.
In yoga, mudras or hand postures are the most straightforward practices to get over physical and mental ailments of the body.
Finger positions in Apana mudra create an energy circuit that helps in eliminating wastes and negative thoughts, thus maintain the inner harmony in the body.
Contents
Apana Mudra: The Gesture of Elimination
When the waste and toxins accumulate in the body, it creates an imbalance in our physical & mental state.
Apana Mudra is one such mudra that helps in eliminating the wastes, faces & toxins from the body and negative vrittis from the mind.
See More: What Are the “Vrittis” & How It Affects Mind
The mechanism of Apana mudra’s elimination can be understood by knowing the energy associated with five fingers.
- Thumb – Energy of Fire
- Index Finger – Energy of Air
- Middle Finger – Ether energy
- Ring Finger – Earth (Grounding) energy
- Little Finger – Water energy
Usually, the energy associated with our fingers is dissipated into the environment. When fingers in a yoga mudra come in contact with each other, it creates a loop or closed circuit. This loop or circuit is the representation of giving a direction to energy (by joining fingers in mudra). Further, this energy travels back to our body (instead dissipating in the environment) and helps in balancing bodily elements.
For elimination in the body, earth and ether elements play an essential role. When there is an imbalance arises in these two elements, the body becomes heavy because of constriction in organs of elimination (anus and genital organ).
In Apana Mudra, you bring earth and ether element in contact with the element of fire (thumb). In yogic psychology, fire is considered the principal element that distorts imbalances present in other elements.
Hence, by practicing Apana mudra, elements associated with elimination in the body get balance.
Apana Mudra & Apana Vayu
As per the yogic physiology, our body is composed of 5 Pranas (vital life force). These 5 Pranas are:
- prana Vayu – Upward moving energy lies in the heart
- Apana Vayu – Downward moving energy lies in the core of pelvic floor area
- Samana Vayu – Balancing energy lies at navel
- Udana Vayu – The energy of movement lies in joints of the body
- Vyana Vayu – Pervades whole body and mind
These 5 Pranas are the part of subtle body system & hence, lies in the Pranamaya kosha. You can understand the concept of koshas (5 layers of body) here.
Out of these 5 Pranas, Apana Vayu deals with excretion or removal of bodily wastes as feces, gas, urination, sweating & bleeding during menstrual cycle also.
Internal organs present between navel to the perineum is connected through nadis (subtle energy system) which end up on middle and ring finger in both hands. To balance the functioning associated with these organs (which is basically elimination), playing with middle and ring fingers is the easiest way.
The main motive of Apana Mudra is to regulate Apana Vayu and hence clear all imbalances and disturbances. In this mudra, the middle finger represents the outward moving energy, and the ring finger represents the downward moving energy. When these fingers combine with the fire element in the thumb, there would be channelization of the energies in the right direction.
So in Apana mudra, we join the tip of the middle and ring finger with the tip of the thumb to balance the Apana Vayu present in the body.
How to Do Apana Mudra
Follow the following steps to perform Apana mudra in a yoga session.
- Sit comfortably in a meditative posture (Sukhasana, Padmasana & Siddhasana, etc.) on your yoga mat.
- Now, close your eyes and bring awareness to the breath coming in & out of the nostrils. Do this for a couple of breath. This breathing will help you to internalize your Chitta or consciousness.
Finger Arrangement in Apana Mudra
- Fold your both hands middle and ring finger towards the thumb and bring your thumb closer to the folded fingers.
- Gently press folded finger’s tip against the tip of the thumb. Keep rest two fingers straight, as extended as possible.
- Now, place your both hands (with this arrangement) over the kneecap, palm facing upward. Keep finger arrangement motionless for the entire practice.
It’s the practicing steps for Apana mudra.
Time & Duration
Though there is no specific time of practicing Apana mudra, but for best results, one can plan to regularize this mudra in the morning session in conjunction with pranayama practice.
Other times, you can also do it after having a meal (especially when feeling nausea) for better digestion.
Either practice apana mudra for a duration of 30 to 45 minutes or in three sessions of 10 to 15 minutes.
To assess the effective duration of mudra practice, research 1 shows when mudra is performed for just 5 minutes, then there is not much difference in the EPI parameters. But when it is performed at a stretch of 20 minutes, then there was a detectable change in the EPI parameters. In fact, the mudras can be practiced for more than 20 minutes too, to bring about changes in the flow of energy within the body.
Precautions & Contraindications
- Most people join finger’s complete distal phalanx to do this mudra. Right finger arrangement in Apana mudra is when the middle, ring, and thumb touching tip to tip (the extreme end of distal phalanx) only.
- Before performing apana or any other mudra, make sure you put off finger rings, watch, bangles, or other things which can create obstacle in performing it.
- People having osteoarthritis or suffered from Chikungunya in the past can have a problem in folding or forming a complete circle with the fingers. In this case, the person should need to consult a doctor before doing it regularly.
Benefits of Apana Mudra
- Research 2 done in the past have proven the therapeutic benefits of Apana mudra in curing Diabetes. Especially for type 2 diabetes patients, it promotes deep relaxation and eliminates stress.
- People suffering from regular stomach pain, gas, constipation can relieve by practicing this mudra. As these all problems arise due to undigested food particles, Apana mudra regulates these undigested food particles in the downward direction (to the organ of elimination). Hence, it cures all stomach related problems.
- Apana mudra strengthens leg joints because when hands are placed over the kneecap, it stimulates the nadis (energy channel) run from knees, up the inside of the thighs, and into the perineum.
- This mudra opens the blocked sweat glands to remove impurities from the pores of the body. It also regulates the blockages in urination & excretion of feces. This functioning is the reason Apana mudra also called the purification mudra.
- Apana mudra also beneficial for women during the menstrual cycle to get rid of cramps.
- This mudra can also be practiced in preventing heart diseases and balancing three doshas.
Spiritual Benefits
- Apana mudra balances the energy of root chakra and thus, helps in awakening the kundalini energy that resides in the perineum.
- In Hindu rituals, Apana mudra is a way to show the naivedyam or offerings to the god. It’s called Apana oblation.
- It creates a direct link between Koshas (annamaya kosha, pranamaya kosha, and manomaya kosha). Direct link promotes a balance between the physical body, pranic body, and the mental body.
References
- Duration of yoga mudra https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934951/
- Apana mudra for diabetes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/
My problem is tea irritants the bladder causing leakages. Going to decaf tea causes sleepiness all day. Will apana vayu help heal the bladder and let me go back to regular tea?
Sir can you say about any hasta mudras that can balance samana vayu
Samana mudra, on the name of Samana Vayu itself, can balance Samana Vayu.
I am in 9th month pregnancy now how many minutes can I practice Apana Mudra and when should we do so that we can have a normal delivery?
Yes, from the beginning of the 9th month in pregnancy you can practice Apana Mudra 3 to 4 times a day being 10 minutes each session. You can choose any time of the day to do it, even while lying in bed. It will ease labour pain and ensure a normal delivery 🙂
sir,
i have been practicing this apana mudra since 15 days and i consume 3 liters of water. the problem is i have to get up three times for urine in night and i am 70 years old with prostate problem. in course of time this problem will disappear or not. i am doing this 10 minutes in morning and 10 minutes in evening. also i do pruthvi mudra in same manner. i also do some more mudras for health. can you pl clarify this.
thanking you sir,
k sesha chary
As Apana mudra promotes the flow of downward flow in the body, frequent urination could be a side effect of it when you do it excessively. To avoid this, you can practice Varun Mudra just after apana mudra to eliminate the retained water from your body. Also, if frequent urination is common to you, do Vajroli mudra to cure this problem. It will control the stimulus of the urogenital system.
Are yogasana good for glaucoma patients? Which poses are advisable to practice?
I am doing Apana Mudra for the last 5 weeks to get cured for constipation. My age is 84 yrs. Can you tell me how much time Mudra does take to effect on the human body?
THANKS
Any mudra usually asks 5 to 6 weeks of consistent practice in order to get cured of a physical problem. Apana mudra is good in the case of constipation, however, there might be other digestive disorders causing constipation. For that, you should check mudras for digestion, especially Pushan mudra.
Thank you sir for your reply
Can I do Apan Mudra and Pushan Mudra.One in the mornimg and the other in the evening for 45 min. each.Also how many Mudras one can do in a day.
Warm Regards.
R N Rastogi
Can Apana mudra cure UTI without any medication?
Yes, as Apana Vayu in our body is responsible for the elimination process so it can cure urinary tract infection (UTI). However, it can take a little longer to cure based on the history of your infection.
What is best mudra for piles?
Apana mudra and Ashwini mudra.
Can apana Mudra ease labour pain ? If yes , then When can one start doing it in pregnancy and how ?
Yes, you can do Apana mudra to ease the labor pain. It’s very recommended during pregnancy. One can begin practicing Apana mudra from the very beginning until the last day of pregnancy. To perform it any comfortable position, bring your middle & ring finger in contact with the thumb. That’s all. It’ll definitely help.
I was taught that Pregnant women cant practice this from early months…since it regulates energy downwards and out of the body to push things out, it can result in a miscarriage. Hence please get a clarification on when Pregnant ladies can practice this mudra.
Yes, you’re right. It’s not advised to do Apana mudra in the early months of pregnancy. However, it’s beneficial in delayed delivery or to ease the pain in pregnant ladies during the 9th month.
Does apana mudra works for premature ejacualtion issue??
Yes, Apana mudra can help you with this. You should understand it in a broad manner that Apana mudra regulates all functions related to sexual organs hence beneficial in sexual disorders.
Other beneficial practices in Premature ejaculation are:
Asanas – Dhanurasana, Paschimottoansana, Gomukasana
Pranayama – Kapalbhati, Anulom vilom pranayama
Mudras – Mehabheda mudra
Whether I can practice Apana mudra and Shoonya mudra together. Because I have tinnitus and menstrual problems also and gall stones so please reply which is better
For menstrual problems, Apana mudra will definitely help you. Also, as shunya mudra is the dominator of the space element in the body, it will help you out with tinnitus problems. There would not any harm if you practice these two mudras one after another.
I have tinnitus so can i pratice shoonya mudra
And i have menstrual problems also which is better sir 🙏
Thank you so much. It is one of the best explanations for mudra I have read.
I am glad you liked my explanation, Michael. Thanks for the appreciation.
Is apana mudra practiced by lying on bed?
Yes, Apana mudra can be practiced by lying on the bed if you have back pain or some other problems while sitting for long hours.
While thanking your good selves for your reply regarding my doubt with reg to Shunya mudra and Apana Mudra , my point is not cleared. My doubt is , if I practise Shunya mudra and Apana mudra one after another , will Apana mudra make the effect of Shunya mudra less effective . Because in Shunya mudra , we fold the Middle finger , whereas in Apana mudra we keep the middle finger straight .
No, Apana mudra will’not reduce the effect of Shunya mudra because in both mudras the key point (tip of middle finger) is stimulated by gentle pressure. However, for the particular ailment you were referring to, Apana mudra isn’t recommended.
Inf reg Apana Mudra is very informative. Thank you a lot. I would like to get my doubt cleared with reg to Apana Mudra. That is , can one having Tinnitus problem practise Apana mudra? Because , I do Shunya mudra for Tinnitus by folding Middle finger. But in Apana mudra , we HV to keep the middle finger straight . Will it not affect the effect of Shunya mudra ? Pl guide.
Apana mudra is not a good option for problems related to Tinnitus because the prominent working area of apana vayu (regulated by apana mudra) is navel to perineum, urinary system & reproductive system i.e. lower body organs. As Tinnitus is an ear-related problem, it could be caused by a disturbance of Prana Vayu (as Prana is a dominant force in head region). So along with shunya mudra, Prana Mudra is a better option for you rather than Apana mudra.
Can proctitis heals with this mudra??
To increase your healing efficiency, you can practice apana vayu mudra along with Anti-inflammatory drugs (prescribed by your doctor) for proctitis. As this mudra regulates apana vayu & apana vayu eases the flow of downward flowing air through the lower digestive system to the rectum & finally to the anus.
After reading numerous sites on mudra this site was the most comprehensive and clearly written. Though familiar somewhat of mudras cannot say used them enough to give them a test so to speak…( been healthy most of my life) .Now having a long, long term intestinal problem decided to try several mudras twice a day, (30-35 minutes mostly at night since am prone to insomnia and liking to listen to music… After a week without any of my usual supplements etc my bowels starting functioning like I was a kid.
(am close to 80 yr old). That got my attention for sure. A question that is addressed slightly on some sites does doing just one hand work half as well as two hands?
Thanks for this website.
Definitely, doing any hand mudras by just one hand would half down its efficiency. So it’s preferred to perform hand mudras from both hands.
Good and useful explanation
Narrated in a fitting manner. Absolutely a wonderful article.