Apan Mudra: What it is, Benefits & How to do it Effectively

 apan mudra - livayur

Mudras are gestures that help to connect energy-flows in the mind-body system. They press certain acupuncture points and help balance specific elements in the body, facilitating functions related to those elements. There are many Mudras, each with its own significance, benefits and uses. One of these Mudras is Apan Mudra. It helps to improve the functioning of the excretory system in the body.   

What Is Apan Mudra?

Also known as the Mudra of digestion, Apan Mudra is a hand gesture that helps to facilitate the flow of Apan Vayu. Apan Vayu is one of the five movements or functions of Prana and is responsible for the elimination of wastes from the body. Any disturbance in Apan Vayu may cause problems, such as constipation, diarrhoea, haemorrhoids, irregular menstrual cycle, etc. Regular practice of Apan Mudra helps to improve the downward flow of Apan Vayu and prevent such problems. 

The Right Way to Practice Apan Mudra

Apan Mudra is most beneficial if done in the morning. However, you can do it anytime according to your convenience. If practised correctly, Apan Mudra can help increase health benefits. Follow the steps given below to practice Apan Mudra correctly.

Step 1: Sit in a comfortable position with your spine straight. The ideal poses for Apan Mudra are Sukhasana (easy pose), Padmasana (lotus pose), Vajrasana (diamond pose), Siddhasana (accomplished pose) and Swastikasana (auspicious pose).

Step 2: Place your hands on your thighs with your palms facing upwards.

Step 3: Take a few deep breaths and focus on the breathing pattern. Now, bend your ring and middle finger together to touch your thumb, and keep your index fingers pointed straight. 

Step 4: Close your eyes and focus on the Mudra. Remain in this posture for 15-30 minutes and then gently come back to the starting position.      

Benefits of Apan Mudra

 apan mudra benefits

  • Apan Mudra helps to maintain the health of the small and the large intestines.
  • It is highly effective in removing wastes from our body and relieving constipation, acidity and indigestion.
  • It helps to balance space and earth elements in the body and regulate their functions.
  • Apan Mudra also helps to pacify Pitta Dosha in the body.
  • It is highly beneficial in removing harmful toxins from the body.
  • It also helps to improve perspiration and urination. 
  • Apan Mudra is one of the best Mudras to regulate the menstrual cycles of women.
  • It helps to strengthen pelvic organs and aid in childbirth.
  • Apan Mudra is also highly effective in relieving breathing disorders and alleviating heart problems. 
  • It also helps to relieve migraine and back pain in the body.  
  • It is highly beneficial for your skin and dental health.
  • Apan Mudra is also known to help manage diabetes.
  • It helps to provide the required energy to the liver and gallbladder.  
  • It helps to promote inner peace and harmony in the body, mind and soul.
  • Apan Mudra helps to balance the Muladhara Chakra and Swadishtana Chakra in the body. 

Cautions to Take While Practicing Apan Mudra

  • Apan Mudra may slightly increase Vata and Kapha in the body. Therefore, people who have an imbalance of Vata and Kapha Dosha should practice Apan Mudra in moderation.
  • In Apan Mudra, the body experiences a strong downward pulling force. Therefore, a pregnant woman should never perform Apan Mudra during the first eight months of pregnancy as it may cause miscarriage. However, if practised in moderation during the 9th month, Apan Mudra can vastly help to ease childbirth.  
  • It is recommended to practice this Mudra on an empty stomach. However, if you have taken food, you must wait for 2 hours before practising Apan Mudra. 


Apan Vayu is highly effective in eliminating wastes from the body and relieving many gastrointestinal problems, such as constipation, piles, etc. Regular practice of Apan Mudra also helps to pacify Pitta Dosha in the body. However, it is important to practice Apan Vayu at the right time with the correct gesture to reap the maximum health benefits.  


Suchitra Marwah

Suchitra is a certified yoga teacher with a specialized focus on Yoga for Children, Corporate professionals, Women's Health & Pregnancy


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