beat stress in pregnancy

4 Best Mudras to beat stress in Pregnancy

Are you dealing with stress in pregnancy? Have you ever desired for a quick and easiest remedy to charge you up in those depressed and sad days, severe mood swings where you don’t even want to get up and take your medicine or search for any help available in the books? Is there any scope for such magic? Yes! Mudras come to your rescue here. Mudras allow one to go inward and recharge the energy levels within no time. Practicing mudras engages both the body and the mind which constitutes a very focused and powerful healing practice.

What is a Mudra?

“Mudra” is a Sanskrit term that means “gesture” or “attitude”. Mudras are energy-flowing postures meant to connect individual ‘pranic‘ force with universal or cosmic force. A mudra can be a simple hand position or it can encompass the entire body in a combination of Asana, Pranayama, Bandha, and visualization methods. 

सर्वद्रव्यं पांचभौतिकमस्मिन्नथेर।

(चरक सुत्रस्थान)

As per Ayurveda, the Human body is made up of five basic elements named “Pancha mahabhutas” namely – Prithvi (earth), Aap (Water), Tej (fire), Vayu (air), Aakash (space).

 Five fingers of the hand represent these five elements. 

1. The thumb represents the Fire element (Agni mahabhuta) and is associated with stomach and emotions like worry. 

2. The index finger represents the Air element (Vayu mahabhuta) and is associated with lungs, large intestine, and emotions like depression, sadness, and grief.

3. The middle finger represents the Space element (Akash Mahabhuta) and is associated with the heart, small intestine, circulatory and respiratory systems, and emotions like impatience and hastiness.

4. The ring finger represents the Earth element (Prithvi Mahabhuta) and is associated with the liver, gallbladder, nervous system, and emotions like anger. 

5. The little finger represents the Water element (Jala Tatva) and is associated with kidneys and emotions like fear.

How can these Mudras heal disease and beat stress in pregnancy?

Before that let’s understand how the disease arises. Diseases arise from an imbalance in the body, which is produced by a kshaya (lack) or vriddhi (excess) of any of the five elements: air, water, fire, earth, and space. Each of these five elements has a specific and crucial job within the body, and our fingers have the qualities of each of them. When a finger representing one of the elements makes contact with the thumb, that element is balanced. As a result, the imbalance-caused sickness is treated. Mudras modify energy flow, changing the equilibrium of air, fire, water, earth, and ether, thus facilitating healing and health restoration.

1.Gyan Mudra – The Bonding Mudra 

This mudra symbolizes the union of the self with the universe. During pregnancy, you are the universe for your baby so this mudra helps to bond with your baby very deeply.

Gyan mudra

Indication- Stress, emotional instability, excessive anger, insomnia.

Steps to perform

Sit in a comfortable position, such as Padmasana, Vajrasana, or Sukhasana, depending on your ease of doing so, or on a chair. A woman with a high-risk pregnancy or on bed rest can also practice this mudra in a lying-down position.

lace your hands on your knees, palms facing upwards.

Touch the tip of the thumb with the tip of your index finger. Keep the other 3 fingers (middle, ring, and little) extended. 

This should be done by both hands simultaneously.

Concentrate on your breathing and close your eyes.

Performing this Mudra while chanting mantras will yield more effective outcomes. 

Do it with both hands. 

Practice 3 times a day for 5-5 minutes each. 


It helps relax the body and focus of the mind which is the base of the meditation helping you to concentrate inwards. 

It stimulates the root chakra (Muladhara chakra), easing tension and depression. 

It is calming and brings the practitioner spiritual openness and ease in meditation.

In Ayurveda, it is known to boost the air element, thus stimulating the brain, empowering the mind, nervous system, and pituitary gland.

It helps enhance concentration and prevent insomnia and other sleep disorders. 

2. Vayu Mudra 

Vayu is a Sanskrit word that means air or wind. Vayu Mudra is a hand gesture that helps to regulate the air element inside the body. 

Vayu mudra

Indication– confusion, anxiety (mood swings), dryness, gas, bloating, constipation, irritable bowel syndrome, dizziness, variable appetite.

Steps to perform-

Vayu mudra can be done in any position – sitting, standing, lying, while doing pranayama or even while walking. 

The tip of the index finger is pressed on the base of the thumb and the thumb is gently pressed over the index finger.

 The other fingers are kept straight. 

Practice 10-15 minutes 2-3 times daily.

 It is generally recommended to discontinue once the symptoms disappear. 


This immediately helps in the problems due to excess gas in the stomach, feeling of bloatedness and flatulence, and eases constipation. 

It benefits women who are anxious all the time about petty things and easily become nervous.

It improves mental strength and alleviates headaches and dizziness during pregnancy. 

It works well even for back pain caused by Vata dosha. 

It helps overcome the hormonal imbalance of endocrine glands like the thyroid in pregnancy. 

It reduces hiccoughs.

3. Prana Mudra 

The Prana Mudra represents the life force and vitality. This mudra strengthens the immune system and activates the body’s energy.

Prana Mudra

Indication– Post covid recovery, general debility, low immunity, inflammatory disorders, forgetfulness.

Steps to perform-

Sit comfortably on the ground or chair.

Stretch your hands outward and allow them to rest on the thighs, palms facing upwards. Touch the tip of the thumb with a ring and little fingers. 

Keep other fingers (index and middle) extended. 

Take several deep breaths and place your focus on the pure revitalizing energy pouring into your body as you inhale.

Each cell is being fully revitalized now. 

Repeat “I plug into the universal energy source and send life force to my baby .” 

Do it with both hands. Keep your shoulders relaxed. 


Helps in the proper functioning of the lungs, energizes the heart, and removes vitamin deficiency and chronic fatigue.

Helps in proper blood circulation preventing edema and varicose veins during pregnancy.

Cures muscle cramps in the legs and pain in the lower limbs.

Helpful in numbness and joint pain like carpal tunnel syndrome, sciatica. 

Helps improve eyesight which weakens during pregnancy and childbirth.

Stimulates joy, energy, delight, zeal, hope, and perseverance and enhances immunity.

Complements other healing Mudras in curing disease.

4. Varun Mudra 

Varun Mudra is also known as Jal–Vardhak mudra enhances the water element in the body.

Varun Mudra

Indication- Low amniotic fluid levels/oligohydramnios, Anemia/low hemoglobin

Steps to perform-

Sit in any comfortable seating posture and place the hands with palm pointing upwards on the thighs or the knees.

Close your eyes and take some deep breaths with the awareness of the breathing process.

Now fold your small finger and tap the tip of the small finger to the tip of the thumb.

The rest of the three fingers should be kept extended as much as possible.

Removing all thoughts from the mind has to focus the mind only on OM.

It should be practiced with both hands simultaneously.

Do not decrease or increase the speed of breath from your side.

Perform this pose for 20 minutes at a stretch every day or for 10 to 12 minutes three times a day.


Helps in dehydration caused by vomiting during pregnancy.

Regular practice of this mudra also purifies the blood and improves blood circulation in the body ensuring a good supply of nutrients to the baby in the womb.

Varun Mudra is helpful in removing skin disease and also makes the skin beautiful, especially in conditions like pregnancy masks or chloasma.

In sour belching and constipation, this mudra is well-known.

Helpful in UTIs (urinary tract infections).

Helps to improve the amniotic fluid levels. 

Practicing these mudras along with meditation, pranayama will yield more benefits for your pregnant body and the baby in the womb. Cosmos have a huge influence on the human body and the systems in it. The reference of mudras is found in Hinduism, Jainism, and Buddhism. Mudras are used in many spiritual practices in Indian religions to enhance the life force. Let’s practice the above mudras and feel the difference.

You might want to check our blog on ‘Garbhasamvad – Bonding with your child‘ which explains how to begin the special conversation with the unborn child.

One Response

  1. Thanks for sharing this blog offers practical guidance on using mudras during pregnancy to alleviate stress and balance hormonal levels. Explaining mudras’ connection to the body’s elements, it outlines specific gestures like Gyan, Vayu, Prana, and Varun Mudra, detailing their benefits .These are helpful mudras to balance harmons in the body.

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