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4 Interesting Weight Loss Mudras You Can Do Anytime, Anywhere

Written by Nishant Garund
Medically Reviewed by Dr.Varuni Agarwal

Dr. Varuni Agarwal is an esteemed Ayurvedic physician specializing in
diagnosing diseases through Ayurvedic dosha imbalances and providing personalized treatments. She focuses on ahara (diet) and vihara (lifestyle) to manage and heal various ailments.

4 Interesting Weight Loss Mudras You Can Do Anytime, Anywhere

Shedding pounds can feel like an uphill battle. But what if there was an ancient practice that could aid your weight loss journey? Enter weight loss mudras! These simple hand gestures, rooted in yoga tradition, are believed to stimulate digestion, boost metabolism, and even curb cravings.  Intrigued? In this blog post, we’ll delve into the world of weight loss mudras, explore their potential benefits, and guide you through some easy-to-do poses that can become a part of your daily routine. So, ditch the plain diets and unlock the power you hold within your own hands!

How Yoga Mudras Help In Belly Fat Reduction

Yoga is an ancient practice that goes beyond the physical mat. It cultivates overall well-being by promoting stress management and aiding in weight loss. Active yoga styles like Vinyasa or Ashtanga get your heart rate up, burning calories and boosting metabolism. 

But yoga’s benefits extend far deeper. By fostering mindfulness, yoga increases your awareness of your body’s needs. You become more attuned to your hunger cues and make healthier food choices. This mindful eating, combined with yoga’s stress-reducing properties, can lead to sustainable weight loss and belly fat reduction.

Yoga also incorporates weight loss mudras, hand postures that balance the five Ayurvedic elements: agni (fire), jal (water), vaayu (air), prithvi (earth), and aakash (sky). When these elements are in harmony, your body functions optimally. Yoga weight loss mudras can help restore this balance, promoting weight loss and overall health. 

By incorporating these yoga weight loss mudras into your routine, you can not only sculpt your physique, but also cultivate a sense of inner peace and well-being.

How Yoga Mudras Work For Weight Loss? 

Yoga is an ancient practice that goes beyond physical postures. It’s a journey to create harmony between your body, mind, and spirit. Through mindful breathing, meditation, and specific body positions (asanas), yoga cultivates overall well-being. Yoga mudras, also known as hand gestures, are a powerful tool within this practice. These simple yet effective postures act like energy switches within your body. By holding specific weight loss mudras, you can stimulate the flow of prana (life force energy) and promote healing.

The effectiveness of weight loss mudras lies in their ability to influence energy pathways. When practiced correctly, mudras can:

  • Shift and channel energy: Weight loss mudras act like guides, directing prana towards specific areas of your body.
  • Promote Relaxation: By focusing your attention on the hand position, mudras can calm your mind and ease tension.
  • Restore Balance: By influencing energy flow, mudras can help restore your body’s natural equilibrium.

A balanced energy system goes hand-in-hand with a strong immune system. Regular mudra practice can also contribute to:

Types Of Weight Loss Mudras

There are multiple yoga weight loss mudras that help in healing chronic diseases but few of these weight loss mudras are most effective in helping reduce weight. Few of them are:

1. Surya Mudra: 

The Surya Mudra, also known as Agni Mudra (Fire Mudra), is an ancient yoga hand gesture that harnesses the power of the fire element to awaken your inner flame. By simply positioning your fingers in a specific way, you can stimulate energy flow throughout your body and restore balance, promoting significant weight loss, particularly around the belly.

Surya mudras in weight loss mudras

Benefits of Surya Mudra for Weight Loss:

One of the biggest hurdles to weight loss is sluggish digestion. The Surya Mudra addresses this by balancing the fire element, which is believed to regulate metabolism and digestion in yogic practices. By incorporating this mudra into your routine, you can expect:

  • Enhanced Metabolism: The Surya Mudra is believed to stoke your inner fire, leading to a more efficient metabolism that burns calories more effectively.
  • Improved Digestion: This mudra may help optimize digestive processes, allowing your body to absorb nutrients better and eliminate waste more efficiently.
  • Weight Loss Support: When combined with a healthy diet and exercise, the Surya Mudra can be a powerful tool to support your weight loss journey.

How to Perform Surya Mudra? 

The beauty of the Surya Mudra lies in its simplicity. Here’s how to perform it:

  • Find Your Comfort Zone: Sit comfortably in an upright position with your back straight. You can perform this mudra on a chair or the floor.
  • Activate the Fire: Bend your ring finger on each hand and gently touch its tip to the base of your thumb. Keep the remaining fingers straight.
  • Embrace the Stillness: Rest your hands on your thighs or knees and maintain this mudra for comfortable periods. Start with shorter durations and gradually increase the time as you become accustomed to it. Aim for practicing regularly for optimal results.
  • Breathe Deeply: Enhance the benefits by incorporating slow, deep breaths throughout your practice.

The Surya Mudra is a safe and accessible technique that can be integrated into your daily routine. With consistent practice, you may experience a noticeable improvement in your digestion, metabolism, and ultimately, your weight loss journey.

2. Linga Mudra:

The Linga Mudra, named after the symbolic representation of Lord Shiva, is an ancient yogic hand posture that fosters inner peace and well-being. By simply interlacing your fingers in a specific way, you can resolve inner conflicts, and even experience positive effects on your digestive system and weight management.

Linga mudra in weight loss mudras

Benefits of Linga Mudra for Weight Loss: 

  • Inner Harmony: The Linga Mudra is believed to promote mental clarity and peace by calming the mind and reducing inner conflicts.
  • Digestive Fire: This mudra is said to awaken the digestive fire within, known as “agni” in Ayurveda. This can lead to improved digestion, better nutrient absorption, and potentially aid in weight loss.
  • Metabolic Boost: By stimulating the digestive fire, the Linga Mudra may also contribute to a more efficient metabolism, which can further support weight management efforts.
  • Detoxification: Improved digestion can lead to better elimination of waste products and toxins that may contribute to weight gain.

How to Perform Linga Mudra? 

The Linga Mudra is an easy-to-do practice that can be incorporated into your daily routine:

  • Find Your Sanctuary: Sit comfortably in a quiet space, with your legs crossed if preferred. Close your eyes to enhance focus and inward awareness.
  • Interlace Your Fingers: Gently interlock the fingers of both hands, with the palms pressed firmly together.
  • Raise the Left Thumb: Extend your left thumb upright, pointing towards the ceiling. The right thumb should gently wrap around the base of the left thumb.
  • Embrace the Stillness: Maintain this mudra position for 20-30 minutes. You can gradually increase the practice duration as you become more comfortable.
  • Deepen the Experience: For a more profound effect, focus on your breath and maintain slow, deep inhalations and exhalations throughout the practice.

The Linga Mudra offers a holistic approach to well-being. By promoting inner peace, igniting your digestive fire, it can potentially aid in weight management. 

3. Apana Mudra:

Apana Mudra, also known as the Mudra of Digestion, is a powerful yoga hand gesture (mudra) that promotes elimination and purification within the body. It’s mentioned in the ancient yoga text, Gheranda Samhita.

Apana mudra for weight loss

Benefits of Apana Mudra:

  • Detoxification: Apana Mudra is believed to stimulate the elimination of toxins and waste products, promoting overall well-being.
  • Improved Digestion: By supporting healthy gut function, this mudra may aid in proper digestion and nutrient absorption.
  • Balanced Lower Abdomen and Pelvis: Apana Mudra is said to influence the organs located between the navel and perineum, potentially improving their function.
  • Weight Management: By promoting healthy digestion and elimination, Apana Mudra may indirectly contribute to weight management.

How To Practice Apana Mudra? 

  • Find a comfortable seated position. You can sit in a chair, on a yoga mat, or any position that allows you to relax with a straight spine.
  • Bring your hands to rest on your thighs or knees.
  • Bend your middle and ring fingers of each hand towards your palms, touching the tips to the base of your thumb.
  • Keep your index finger, pinky finger, and thumb extended.
  • Focus on your breath. Take slow, deep breaths, inhaling through your nose and exhaling through your mouth.
  • Hold the mudra for 30 minutes. For beginners, start with shorter durations and gradually increase the time as you become comfortable.
  • Visualize (optional): Imagine a cleansing energy flowing through your body with each inhale and exhale.

You can perform Apana Mudra in the morning or evening, or even throughout the day as needed. Apana Mudra is a simple yet effective way to support your digestive system, promote detoxification, and enhance your overall well-being.

4. Prana Mudra 

Prana Mudra, is also known as the “life force mudra.” This simple hand gesture is believed to enhance energy flow throughout the body, promoting optimal organ function and a range of health benefits.

Prana mudra in weight loss mudras

Benefits of Prana Mudra:

Improved Digestion and Metabolism: By promoting a smooth flow of energy, Prana Mudra is said to support healthy digestion and boost metabolism. This can aid in weight management by helping your body burn calories more efficiently.

How to Practice Prana Mudra? 

  • Find a comfortable seated position: Sit on the floor in a comfortable crossed-leg position (Sukhasana) or a chair with your back straight.
  • Relax and close your eyes: Take a few deep breaths to relax your mind and body. Gently close your eyes to focus inward.
  • Form the mudra: Extend your index and middle fingers. Gently bend your ring and little fingers towards your palm, touching their tips to the base of your thumb. Hold your thumb gently against the fingertips.
  • Maintain the posture: Hold the Prana Mudra for 15-20 minutes while focusing on your breath. Breathe deeply and rhythmically, feeling the energy flow through your body.

Practice Prana Mudra daily for optimal results. You can also combine it with pranayama breathing exercises for a more holistic approach to well-being and weight-loss. 

Weight Loss Mudras: Safe and Simple, But What Are The Side-Effects?

Weight loss mudras are a fantastic, natural way to support your weight management journey. However, it’s important to remember they work best alongside a healthy diet and exercise routine. While generally safe, some weight loss mudras may cause mild discomfort, especially for beginners. If you experience any pain, stop immediately and consult a healthcare professional. Additionally, pregnant or breastfeeding women, and those with certain medical conditions, should consult a doctor before practicing weight loss mudras.


Weight loss mudras offer a safe and simple way to complement your weight management goals. By promoting better digestion, boosting metabolism, and reducing cravings, these hand gestures can be a valuable tool on your wellness journey. Remember, consistency is key! Integrate weight loss mudras into your daily routine alongside a healthy diet and exercise plan for optimal results.

Frequently Asked Questions

Q.1 Do Mudras Really Work?

Yoga mudras might help in weight management by helping boost your metabolism, stress-reduction, and improved digestion. 

Q.2 How to reduce belly fat by mudra?

While spot reduction (losing fat in a specific area) isn’t entirely possible, weight loss mudras may offer some support for reducing belly fat as part of an overall weight management plan. 

Q.3 What is the science behind mudras?

Weight loss mudras may stimulate acupressure points on the hands, potentially influencing energy flow (prana) throughout the body, leading to improved overall well-being.

Q.4 Do mudras work instantly?

Weight loss mudras are not magic bullets, and their effects tend to be subtle and build over time. While some people might experience a sense of immediate calm or focus with certain mudras,  noticeable changes for weight loss or other goals typically require consistent practice.