Adho Mukha Mudra: Meaning, Benefits, and How to Do

adho mukha mudra

Discover the meaning and benefits of the Adho Mukha Mudra and learn how to do it with this comprehensive guide.

Definition – What is Adho Mukha Mudra and its Meaning, References, and Mythology?

Adho Mukha Mudra is a type of Hand gesture/seal. It is also known as a Downward-facing gesture. It is a part of a group that consists of 24 gestures known as “Gayatri Mudras.”

Adho Mukha Mudra can be practiced while chanting Gayatri Mantra. It is one of the Mudras that has more emphasis on Mantra chanting. Practicing it while chanting Mantras will help you to feel the effect of mantras even more. So, this way, you can accumulate more benefits from this Mudra if it is practiced in conjunction with Mantra. It is believed that practicing it with different Mantras can help you to stimulate different parts of the body.

The word “Gayatri” symbolizes the power of the sun and our inner fire. It is believed that practicing this Mudra will help you to ignite your digestive fire, which will boost your digestive system. It will improve your digestion. You will feel less bloated, and you will feel more active and fresher.

It is also believed that it ignites your inner fire of Wisdom. It will help you grasp more knowledge and make you more attentive in your work. You will feel better access to resources that your mind and body offer.

If you apply Adho Mukha Mudra and different practices such as Asana, Pranayama & Meditation, you will get multiple benefits.

Alternate Name of Adho Mukha Mudra

Downward-facing gesture.

How to Do Adho Mukha Mudra?

  • This Mudra can be practiced while holding different Asanas if you feel it is right for you to do so.
  • However, to attain several benefits of this Mudra, start by sitting in any comfortable meditative posture (Sukhasana, Padmasana, or Swastikasana). Whichever posture you find comfortable while sitting is fine. Keep your spinal health in check.
  • Keep your neck and spine comfortably erect.
  • Rest both of your palms comfortably on your knee. Palms facing upward towards the sky.
  • Gently close your eyes.
  • Now, slowly bring your hands to the chest center (Heart center) and join the back of your palms so that all of your knuckles should be joined together, and your fingers should be facing downward while they are bent from the knuckles.
  • Comfortably join your thumbs together, they should point towards your chest, or sometimes we keep them facing slightly upward.
  • Observe this dark space (known as the Chidakasa) behind your eyes.
  • If you want to add Mantra chanting into your practice, take a deep breath with the inhalation and start chanting Gayatri Mantra with maximum vibrations.

“Om bhurbhuvah swaha,

tatsaviturr varenyam Bhargo devasya dhimahi,

dhiyo yo nah prachodayat”

  • Witness your entire mind and body. Witness your breath without losing awareness of your breath.

Adho Mukha Mudra Benefits

adho mukha mudra benefits
  • It gives us immunity from seasonal coughs & colds. So basically, it improves our immunity.
  • It improves your Mantra chanting practices and helps you to achieve more.
  • It reduces mental fatigue, so if you experience mental tiredness, disinterest in things, etc., practicing this will give you better results in no time. It improves your mood and restores your interest.
  • It improves your digestion and elimination. Better digestion means a better life and a better mood.
  • Activates the flame of Wisdom.

Adho Mukha Mudra Precautions and Contraindications

adho mukha mudra precautions

Similar to all other Mudra practices, it has no side effects.

However, there are a few things to consider:

  • Try not to be too hard on your knuckles.
  • Do not firmly press your thumbs against each other. They should be slightly touching each other and not put excessive pressure.
  • Keep your spine comfortably erect.

When and how long to do Adho Mukha Mudra?

  • If you want to chant Mantra, then you should try it. It will help you to boost your Mantra chanting practice.
  • If you have digestion and elimination issues, then it will help.

Morning is the ideal time to do any yoga or Mudra. Our brain is at its best in the morning and during the daytime. So, you are more likely to be able to concentrate easily. Therefore, you should practice this Mudra from 4 am and 6 am to get the most effective outcomes.

If you are having difficulty with this during the morning, you can do this Mudra later in the evening too.

Practicing this Mudra for a minimum of 30-40 minutes daily is recommended. Whether you wish to complete it in one stretch or two threes that last between 10 and 15 minutes, it’s up to you. Based on research, the best way to practice an exercise for at least 20 minutes is to get the best benefits of that particular Mudra.

Breathing in Adho Mukha Mudra

There are different types of breathing we can practice with this Mudra. But a more suitable breathing pattern for this Mudra is:

  • Thoracic breathing along with Mantra chanting.

Visualization in Adho Mukha Mudra

  • Visualize that you are looking inside your body.
  • You are sitting in a light that glows yellow.
  • Everything around it is dark, but this light doesn’t let darkness enter.

Affirmation in Adho Mukha Mudra

While practicing this, Keep a positive intention. Start with:

I am vibrating positivity. I am positive.


The Adho Mukha Mudra is a yoga Mudra, or seal, with dozens of benefits for both the body and mind. This Mudra can be done anytime, anywhere, and requires no props or equipment. If you want to learn more about this practice and others like it, consider signing up for our Mudras Certification Course. With this course, you’ll receive in-depth instruction on all 108 Mudras, their origins, and traditions, as well as tips on incorporating them into your own life.

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Divyansh Sharma
Divyansh is Yoga, Meditation & Kinesiology Teacher who has been practicing Yoga and Meditation Since 2011. The Idea of correlating Yoga with Modern Sciences fascinates him the most & to feed his curiosity, he keeps on exploring new things every day. He has accomplished a Master's in Yogic Sciences, E-RYT-200, and RYT-500.


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