Gyan Mudra, also known as Jnana Mudra, is a significant type of Hasta Mudra (hand gesture or seal) practiced widely across Yogic, Buddhist, and Hindu traditions for thousands of years. It is one of the most important mudras and can be practiced virtually anywhere.

To perform this mudra, simply bring the tip of your thumb and index finger together on both hands, forming a circle. Keep the remaining three fingers extended with your palms facing upward.

The word “Gyan” means “knowledge,” while “Mudra” refers to a “symbolic gesture” or “seal.” Therefore, it is often called the “Mudra of Knowledge.” This mudra is designed to channel energy and maintain focus. It is commonly practiced during seated meditation, helping to maintain stability and concentration throughout the practice.

Research suggests that “Gyan Mudra in yoga is a powerful hand gesture that symbolizes the connection between individual consciousness and universal knowledge, enhancing focus, mental clarity, and meditation.”

To practice this mudra, sit comfortably with a straight spine and a relaxed body. You can either sit on a chair or cross your legs on the floor. Once your fingers are properly positioned, rest your hands on your thighs or knees. “The thumb symbolizes universal consciousness, while the index finger represents individual consciousness. When the index finger touches the thumb, it symbolizes the surrender of individual consciousness to the universal.”

For optimal results, experienced practitioners recommend practicing Gyan Mudra early in the morning (between 4 and 6 AM). Start with 10 to 12 minutes a day, gradually increasing to 30 minutes as you become more accustomed.

Some physical benefits of this practice include improved digestion, better gut health, stronger muscular support, enhanced breathing, and improved stability and balance. It also helps regulate your sleep patterns. Additionally, research suggests that it can be therapeutic for conditions like diabetes, Alzheimer’s, insomnia, and hypopituitarism.

Mentally, Gyan Mudra is known to enhance overall well-being, improve focus, and reduce anxiety and anger by promoting a calm, steady mind and rational thinking. It also stimulates the pineal gland, or third eye, deepening your connection with your inner self and improving the function of the body's glands.

In Gyan Mudra, the contact between the index fingertip and the thumb unites the air and fire elements. The calming and concentration-enhancing benefits of this mudra arise from the harmony created by this elemental fusion.