Adi Mudra or First Gesture: Meaning, Benefits, and How to Do

adi mudra

Want to learn about the benefits of Adi Mudra? Adi Mudra is a very effective energy booster and mood enhancer. Learn what it is, how to do it, and its many benefits.

Definition – What is Adi Mudra and its Meaning, References, and Mythology of it?

Adi Mudra’s name comes from the Sanskrit root word Adi = first or primal and mudra = gesture or seal

Adi Mudra, a hand gesture in yoga that looks similar to a fist with the thumb tucked into your palm, is called a yoga hand gesture.

The Mudra promotes calmness, stability, and balance of mind. It can be used in your yoga practice or combined with your asana pranayama class.

Adi Mudra positively influences breathing patterns and chest physiology, making it suitable for pranayama. It can be used in conjunction with meditative poses to provide nervous system benefits like improved blood circulation and brain function.

Alternate names of Adi Mudra?

 Hasta gesture, First gesture, Primal seal.

How to practice Adi Mudra?

  • Adi Mudra is a yoga posture that allows you to sit comfortably in a meditative position. Your spine should be straight, and your eyes closed. You can also stand in mountain pose if a sitting position is too uncomfortable.
  • Sitting, place your hands on your knees or thighs and your palms down. Standing, raise your arms outward so that your hands are close to your thighs.
  • Press your thumb against the palm. Now, touch your thumb with your thumb in both hands.
  • Next, join your fingers together (closing any gaps between them) and then clench them inwardly to wrap around your thumb. This will create a fist.
  • Keep your fingers and palms slightly pressured. Do not press too hard as this could cause damage to your thumb.
  • You will perform the Mudra simultaneously with both hands.
  • Once you’re done, release your fingers gently and open your palms. Gently rub your hands together and then touch your face, focusing on the eye area.

Note – Adi Mudra can be used in different positions during yoga practice. When you need to calm your mind, it is best to have your palms facing down. In other situations, you can turn your palms up to energize your mind and body.

Adi Mudra Benefits

adi mudra benefits
  • Even though Adi Mudra is slightly different from the regular fist it retains all the benefits of a fist.
  • Adi Mudra improves your brain’s logical abilities and your nervous system. This Mudra can be used in conjunction with breathing exercises to increase lung capacity and oxygen intake, as well as strengthen your respiratory muscles.
  • Your motor skills and intellect may be sharpened by the fist in Adi Mudra. This Mudra may also benefit other organs of your body that are dependent on nerve health. 
  • It promotes a well-controlled musculoskeletal system.
  • A movement that is effective in the abdominal organs, such as the liver, stomach, and intestines.
  • Relaxed blood vessels that are resistant and free from toxins.
  • Stimulation of the endocrine glands to stimulate healthy hormone secretion.
  • Researchers believe that the act of clenching your fist can activate certain brain regions. A study has shown that the right hand can be used to improve memory formation. However, the left hand can be used to recall information. It is important to note that the pressure points on your right and left hands express different sides of the same function. In the case of memory, you will see that your left hand has memory formation stimulating pressure points, while your right hand has recollection stimulating memory pressure points.

Adi Mudra Precautions and Contraindications

adi mudra precautions
  • Don’t press too hard on the fingers. You will cause nerve blockage.
  • Concentration is the key to this Mudra. It is best to do it in a quiet place.
  • Comfortable clothes are best. Wearing tight or loose clothes can make it uncomfortable.
  • During the entire session, avoid distractions like mobile phones.

When and how long to do Adi Mudra?

Adi Mudra, like most yoga Mudras, recommends a duration of approximately 45 minutes per day. You can do 45 minutes of stretching (which is not recommended for beginners) or break it up according to your convenience. It is recommended that you do three sets of 15-minute exercises throughout the day.

When is the best time to practice Adi Mudra? It is best to do it in the morning. This Mudra will prepare you for the rest of your day. This Mudra can also be done before you go to bed. 

How to Breathe in Adi Mudra?

When sitting still, the four breathing practices must be followed: slow, long, deep, rhythmic, and deep breathing.

  • 2-1 breathing Inhale, then exhale.

Visualization in Adi Mudra

Imagine a pure child being born. The energy flowing through the medium called breath into the body brings about purity and calmness in mind and a realization of the spirit.

Affirmation in Adi Mudra

I have discovered my true nature through my spiritual journey.


Adi Mudra is a very effective energy booster and mood enhancer. It increases the blood flow to the brain, automatically making you feel more alert and awake. Adi mudra also helps treat anxiety, depression, stress, migraines & headaches. If you want to learn more about how to do different mudras, we offer a mudras certification course where you can learn 108 Mudras!

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.

Get in Touch

  • This field is for validation purposes and should be left unchanged.

Contact on WhatsApp