Unlock the Health Benefits of Surya Mudra with this Simple Guide

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In traditional forms of Yoga, like Hatha Yoga, Mudras play an important role and are often used along with meditation and Pranayamas or Yogic breathing exercises. Mudras are distinct from Asanas, but can include specific postures, typically they are focused on touching the hands with the fingers in a specific manner. These techniques are used to simulate various bodily functions which can improve the flow of Prana and help to balance Doshas, greatly improving your health. While you can benefit from practising a wide range of Mudras, the Surya Mudra is particularly beneficial and is a good starting point. 

How to Practice the Surya Mudra

The Surya Mudra is regarded as one of the most important Yogic Mudras and is also one of the easiest to practice. It belongs to the category of Hasta Mudras or hand gestures, positioning specific fingers in a particular manner; usually, while seated in the lotus position. As it strengthens the fire element and helps reduce the excessive buildup of Kapha, it is also commonly referred to as Agni Mudra. 

It is fairly easy to learn the Sury Mudra, as the Mudra simply requires the use of your ring finger or the fourth finger. 

Getting Started

  • While meditative seated poses like the lotus pose or Padmasana are most recommended, you can sit in any posture in which you feel comfortable
  • Extend your hands over your thighs or towards the knees with the palms facing upward
  • Shut your eyes and inhale deeply focusing on each breath as you shut out all other thoughts
  • Bend your ring finger inwards, pressing against it with the thumb, such that the tip of the ring finger rests at the root of the thumb
  • This should not cause any pain and if you experience mild discomfort it should not last for more than a few seconds
  • While the ring finger and thumb should be held steady in this fashion, the remaining fingers should remain extended pointing outwards and joining together as far as possible
  • This Mudra should be practised with both hands at the same time
  • Maintain this Mudra or finger position for half an hour at a time daily, but you can also start with smaller durations of 10 to 15 minutes

The ideal time to practice Surya Mudra would be at sunrise or sunset, but it can be practised at any time of the day and in any location. However, it’s best to practice the Mudra at least two hours before or after consuming a heavy meal like lunch. 

Why You Should Try Surya Mudra

Surya Mudra is one of the best Mudras for beginners because of its simplicity and wide-ranging health benefits. As it strengthens Agni and pacifies Kapha, the Mudra is known to provide relief from conditions associated with vitiated Kapha. Accordingly, some of the notable health benefits of Surya Mudra include:

  • Strengthened Agni for improved digestion and better metabolism
  • Improved lipid level regulation and fat metabolism to fight obesity and heart disease
  • Offers protection against other metabolic syndrome disorders like diabetes
  • Relieves any kind of swelling in the body
  • Reduces fatigue and boosts energy levels
  • Helps to strengthen focus and sharpen the mind

Although the Surya Mudra is great for your health and wellbeing, it is best to limit the duration of practice during the summer months and when there is any weakness of the body. For more advice, you should speak to an Ayurvedic practitioner or Yoga instructor. 

This article is reviewed by Suchitra Marwah


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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