5 Hasta Mudras for Stress and Anxiety Relief: For Inner Peace And Calmness


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Dive deep into the world of Hasta Mudras, that can be powerful tools in managing your stress and anxiety, one more holistic way to live a healthier, happier life. You will explore five yoga hasta mudras for stress and anxiety relief that would further help you find your inner peace and calmness.

What would you call as a stress and anxiety

Yoga hasta mudras for stress and anxiety relief: For Inner Peace And Calmness

Stress and anxiety are emotional and physiological responses to challenging or threatening situations:


Stress is a natural and often adaptive reaction to perceived threats or demands which life throws upon us. It can motivate us to take actions and ignite our inner fire and is usually short-term. However, chronic stress can have negative health effects.


Anxiety is a specific type of stress characterised by excessive worry or fear about future events or situations. It can be a normal response, but when it becomes chronic or overwhelming, it’s considered an anxiety disorder.

To sum up,stress is a general response to any challenging situation, while anxiety is a specific form of stress related to excessive worry about future events. Both can have physical and psychological effects, and it’s essential to manage them for overall well-being.


Physical Symptoms of Stress and Anxiety:

Most visible symptom of stress and anxiety are,

Muscle Tension

 Stress and anxiety can cause muscle tension and tightness, which can often be felt in the neck, shoulders, and back. This can further lead to headaches and bodily aches.

Digestive Issues

Stress and anxiety can disrupt the digestive system, leading to symptoms such as stomachaches, indigestion, diarrhoea, or constipation.


 Chronic stress can lead to Difficulty in falling asleep or staying asleep, this is the most common physical symptom of stress and anxiety, which can further trigger stress cycles which means falling into the trap of chronic stress.

Mental Symptoms of Stress and Anxiety:

Yoga hasta mudras for stress and anxiety relief: For Inner Peace And Calmness

Excessive Worries 

Anxiety is often characterised by excessive, persistent worry about future events or situations, that means even when there is no immediate threat, you are still worried about something unknown.


Stress and anxiety can lead to irritability and a short temper. Small issues may provoke strong emotional responses.

Difficulty Concentrating

Individuals with stress and anxiety may find it challenging to concentrate, make decisions, or stay focused on particular tasks.

It’s important to note that symptoms can vary widely among individuals, and some people may experience additional or different symptoms. Recognizing these symptoms is crucial for early intervention and seeking support when needed.

5 Hasta Mudras for Stress and Anxiety Relief

Don’t want to read, watch the video ” 5 Hasta Mudras For Stress And Anxiety” below on YouTube.

Sit in a comfortable cross legged position either in lotus or half lotus pose keeping your spine erect yet relaxed. Make sure you haven’t consumed a big meal just before your practice. Keep at least a difference of 2-3 hours between your practice and your big meal. Morning and evening are the best times for any kind of yoga and Holistic practices.

Gyan Mudra – Gesture of Knowledge

 “First up, we have the Gyan Mudra, the gesture of knowledge or wisdom.

To perform this mudra, simply touch the tip of your thumb to the tip of your index finger, while extending the other three fingers. This gesture is known to enhance concentration, improve memory, and promote inner calm, making it a great choice for reducing stress and anxiety.”

Shunya Mudra – Gesture of Emptiness

 “Talking about today’s 2nd mudra, the Shunya Mudra, or the Gesture of Emptiness. 

To perform this mudra, bend your middle finger to touch the base of your thumb, while keeping the other fingers extended. Shunya Mudra is believed to reduce feelings of fullness or congestion in your mind and body, creating space for calmness and clarity.”

Varun Mudra – Gesture of Water

 “Next, we have the Varun Mudra, also known as the Gesture of Water. To do this, touch the tips of your thumb and little finger together, while keeping the other fingers extended. Varun Mudra helps balance the water element in your body, which can soothe emotional turbulence and help you relax.”

Lotus Mudra- Gesture Of Enlightenment 

 “Moving on to the Lotus Mudra, a beautiful gesture that represents purity and enlightenment.

To perform this mudra, bring your hands together in a prayer position first, then spread the fingers away by pressing base of both the bombs and keeping your thumbs and little fingers connected.

 The Lotus Mudra can help you connect with your inner self, fostering a sense of peace and tranquillity.”

Prana Mudra – Gesture of Life

 “Last but not least, we have the Prana Mudra, a wonderful mudra that can help you in curing  at least one  hundred diseases that is why it is often referred to as the Gesture of Life. 

This mudra involves touching the tips of your ring finger and little finger to the tip of your thumb, while keeping the other fingers extended. Prana Mudra is known for boosting vitality and reducing fatigue, which can be incredibly helpful in managing stress.”

Wrapping Up- Hasta Mudras For Stress And Anxiety 

“Incorporating these Hasta Mudras into your daily routine can be a simple yet effective way to combat stress and anxiety. Remember, practice and consistency are key. 

Try to find a quiet space, sit comfortably, and hold these mudras for 15-20 minutes while focusing on your breath. You’ll be amazed at how much calmer and centred you can feel.”

P.S.-Download my app Yogarsutra Healing Studio for the complete yoga hasta mudras certification course and many other affordable yoga courses and free resources. Watch the video below to learn more 👇

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About Author

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India.

For result oriented health and nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please check out Yogarsutra Healing Studio.

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