Shambhavi Mahamudra: What is it, Benefits, Steps

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shambhavi mahamudra

Shambhavi Mahamudra is a profound yogic practice encompassing deep breathing and meditative aspects. This ancient practice is rooted in the yogic traditions of India and is considered a powerful technique for enhancing one’s overall well-being, decreasing stress, promoting calmness of the mind and spiritual growth. [1] 

According to Ayurveda, the Shambhavi Mudra has a balancing effect on all the physical and mental doshas. Hence it is also referred to as Tridosha balancing. It is known to balance the raja and tama doshas of the mind alongside the prana vayu- udana vayu- sadhaka pitta- tarpaka kapha axis as well as the alochaka pitta located in the eye. [2]

In this article, we will delve into what is Shambhavi Mahamudra, the practice of Shambhavi Mahamudra, its benefits, and the steps involved.

Benefits of Shambhavi Mahamudra

shambhavi mahamudra benefits

The practice of Shambhavi Mahamudra kriya has been associated with enhanced heart rate variability and a more balanced sympathovagal state in practitioners. This increased heart rate indicates a harmonious interplay of vagal inputs during both supine rest and deep breathing among yoga practitioners. It also indicates that practitioners of this yoga develop enhanced adaptive cardiac responses to everyday stressors over the long term. 

Shambhavi Mahamudra practitioners show distinctive vagal and sympathetic modulation patterns in response to the various pranayama techniques integrated within the kriya. Consequently, the Shambhavi Mahamudra kriya emerges as a naturally accessible and economically feasible breath-centered practice that holds the potential to mitigate stress and foster overall well-being. [1]

Some of the notable Shambhavi Mahamudra benefits include:

  • Enhanced Mental Clarity
  • Stress Reduction
  • Emotional Balance
  • Improved Energy Flow
  • Heightened Awareness
  • Physical Health
  • Spiritual Growth [1]

Steps to Practice Shambhavi Mahamudra

shambhavi mahamudra steps

Shambhavi Mahamudra involves a combination of breath control, meditation, and focus. Here is how to do Shambhavi Mahamudra:

  • The initiation of the Shambhavi Mahamudra kriya involves a minute of contemplation on the fundamental principles presented during the program.
  • Following this introspective moment, 3 gentle and preparatory yoga postures are performed, lasting for 5 minutes.
  • The core of the practice, the 21-minute kriya (inner action), is conducted while in the Siddhasana (accomplished pose), a cross-legged posture where the left heel presses the perineum.
  • The Shambhavi Mahamudra steps start with Sukha Kriya or Nadi Shodhana, a controlled yogic breathing technique focusing on alternate-nostril breathing, practiced for 6 to 7 minutes. This pranayama aims to establish mental equilibrium.
  • Following the pranayama, 21 elongated repetitions of the bija mantra “Om” are vocalized aloud, while the thumb and forefinger touch in jnana (wisdom) mudra (gesture).
  • The practice continues with Viparita Swasa or Bhastrika pranayama, a fast-paced breathing exercise executed for 3 to 4 minutes.
  • The Shambhavi Mahamudra kriya steps conclude with breath retention (kumbhaka) during both inhalation and exhalation. This is augmented by the activation of the bandhas (muscular and energetic contractions) in the pelvic floor (moola bandha), lower abdomen (uddiyana bandha), and throat (jalandhara bandha).
  • The final phase entails 5 minutes of Vipassana or open-monitoring meditation (dhyana).
  • It is noteworthy that the comprehensive Shambhavi Mahamudra kriya takes approximately 21 minutes to complete. [1]


• What are some useful tips for practicing Shambhavi Mahamudra?

Consistency: Regular practice is key to experiencing the full benefits of Shambhavi Mahamudra. Dedicate a specific time each day for your practice.
Posture: Sit comfortably with your spine erect. A straight spine supports the smooth flow of energy during practice.
Breathing: Maintain a gentle and rhythmic breath. Avoid forcing or straining the breath; let it flow naturally.
Focus: Keep your gaze soft and relaxed while directing it towards the point between your eyebrows. Avoid any tension in the eyes.
Mantra: If using a mantra, choose one that resonates with you. Feel the vibration of the mantra as you repeat it mentally.
Distractions: It is normal for the mind to wander during practice. Whenever you notice your mind drifting, gently bring your focus back to the point between your eyebrows.
Gradual Progress: If you are new to meditation or yogic practices, start with shorter durations and gradually increase the time as you become more comfortable.

• How does Shambhavi Mahamudra bring about mental clarity?

Shambhavi Mahamudra involves focusing the gaze at a point between the eyebrows, which is believed to activate the Ajna chakra, the center of intuition. This can lead to improved mental clarity, concentration, and focus.

• Is Shambhavi Mahamudra good for physical health as well?

Shambhavi Mahamudra’s practice can positively affect the nervous system, cardiovascular health, and respiratory system. It is also said to improve digestion and metabolism.


Shambhavi Mahamudra is a transformative practice that offers holistic bodily, mind, and spirit benefits. With its emphasis on focused awareness, breath control, and inner stillness, this practice provides a pathway to self-discovery, mental clarity, and spiritual growth. As with any yogic practice, patience and consistency are key, and practitioners can experience the profound effects of the ‘eyebrow center gazing’ or Shambhavi Mahamudra in Hindi, over time.


This article is written from a health and wellness perspective only and is not a piece of medical advice. Kindly seek the help of a certified medical practitioner before initiating any treatment.


  1.  Effects of Shambhavi Mahamudra Kriya , a Multicomponent Breath-Based Yogic Practice ( Pranayama ), on Perceived Stress and General Well-Being
  2. Shambhavi Mudra- Meaning, Procedure, Benefits


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