ब्रह्मा मुद्रा
Also known as: Full Breath Mudra
Brahma (ब्रह्मा) - the creator god in Hindu trinity
The hands have a disproportionately large area of representation in the brain's sensory and motor cortices, a concept visualized by the cortical homunculus.
A mudra holds the fingers in a specific, sustained posture, creating a stable and precise pattern of neural input from the hand to the brain.
This focused neural circuit influences brainwave activity and helps regulate the autonomic nervous system, allowing you to consciously shift your psychological and energetic state towards a desired quality like calmness or focus.
Both hands in fist, knuckles together below navel
During pranayama practice
Beginner
Highlighted fingers indicate active contact points
HAND(LEFT) PALM(UP) WRIST(STRAIGHT) SHAPE(FIST) HAND(RIGHT) PALM(UP) WRIST(STRAIGHT) SHAPE(FIST) # Both hands in fist with thumbs tucked inside, knuckles together below navel
This comprehensive breathing gesture enhances respiratory capacity through specific hand positioning. Research on breathing coordination shows that systematic breath patterns combined with posture can improve lung function and nervous system regulation (Brown & Gerbarg, 2017). Formation: Form gentle fists with thumbs tucked inside palms, rest knuckles together below navel. This position supports three-part breathing patterns. CONTRAINDICATIONS: Those with respiratory disorders, anxiety, or pan...
Traditional texts describe this as "enhancing complete breathing awareness" — their terms for how this closed-fist positioning with contained thumbs activates the parasympathetic nervous system's deep breathing functions. Practitioners often report that this mudra helps develop what ancient sources called "integrated breathing" — the coordinated respiratory state that can support three-part yogic
Make gentle fists by tucking your thumbs into your palms and wrapping your other fingers around them. Place your knuckles together at your lower abdomen, creating a contained focus for breathing practice. This positioning naturally encourages deeper, more complete breathing patterns. Many practitioners notice enhanced respiratory capacity and improved breath awareness within minutes of practice. Practice during breathing exercises or whenever you want to develop fuller respiratory patterns. Focus on three-part breathing: belly, ribs, then upper chest. The contained hand position helps maintain attention on complete breathing cycles.
Traditional yogic texts describe this as representing the integration of all breathing functions into complete respiratory cycles. Ancient practitioners believed this closed-fist position with enclosed thumbs represented what they called 'contained breath awareness' - the capacity to focus completel