Adho Merudanda Mudra1
Adho merudanda mudra is a simple yoga hand gesture similar to the thumbs-up gesture, but rotated inward so that the thumbs point to each other. The name comes from the Sanskrit, adho, meaning “down”; merudanda, meaning “spine” or “spinal column”; and mudra, meaning “seal” or “gesture.”
From a comfortable seated posture – most commonly sukhasana (easy pose) – adho merudanda mudra is practiced by extending the thumbs of each hand and curling the other fingers into the palm. Rest the hands on the knees or thighs rotating the hands so that the thumbs point toward each other
Benefits
- Help direct energy to the lower portion of the spinal column,
- The nervous system and the svadisthana chakra
- Relieve lower back pain.
Hand Steps
- Sit in a comfortable position with your spine straight and shoulders relaxed.
- Bring your palms together in front of your chest in a prayer position (Anjali Mudra).
- Interlock your fingers so that the thumbs point downward, and the fingertips of both hands touch the base of the palms.
- Keep the hands steady and relaxed, with a gentle focus on your breathing.
- Maintain this mudra for 5–10 minutes, preferably during meditation or pranayama practice.