Maha Bheda Mudra: Meaning, Benefits, and How to Do

maha bheda mudra

A comprehensive guide to learn about meaning, benefits, and how to do Maha Bheda Mudra. And how you can incorporate it into your yoga practice.

Definition – What is Maha Bheda Mudra and its Meaning, References, and Mythology?

Maha Bheda Mudra is one of the Mudras, gestures, or seals. It is a type of physical Mudra and requires performing a specific bodily posture to practice it. Let us understand this Mudra by simplifying its meaning:

Maha – The Sanskrit word “Maha means “Great.”

Bheda – the Sanskrit word “Bheda” stands for “difference or separation”. The word “Bheda can also be translated as “to pierce something.”

Mudra – A “Mudra is a gesture or seal. Here, this Mudra represents a physical gesture.

So, this is the reason why this Mudra is also known as “The Great Separation Mudra.”

Here, the word “Piercing symbolizes the piercing of the seven Chakras.” This Mudra pierces all seven Chakra starting from Mooladhara (the Root Chakra) to Sahatrara Chakra (the Crown Chakra). It is believed that the Yogi who practices this Mudra achieves the highest state of Dhyana.

While practicing this Mudra, we practice the Maha Bandha (or the Great Lock), where all three Bandhas (Jalandhar Bandha, Uddiyana Bandha, and Moola Bandha) are practiced together.

This Mudra helps to activate various muscles all at once. It helps to strengthen the shoulders, chest, and abdominal muscles. While at the same time, this Mudra helps to stretch the hamstring muscles, which are located in the rear thighs, and it stretches the calf muscles as well, which are in the rear part of the lower leg.

This Mudra is also believed to keep the skin tight and active so that wrinkle formations can be slowed down with this Mudra practice.

What makes this Mudra very special is the inclusion of various aspects of Yoga:

  • It activates the Chakras,
  • It activates various muscles,
  • It stretches various muscles,
  • this Includes breath,
  • This Mudra includes all three Bandhas.

Alternate Name of Maha Bheda Mudra

The Great Separation Mudra.

How to Do Maha Bheda Mudra?

  • In Maha Bheda Mudra, we practice specific bodily postures /Hatha Yoga Postures, which involve stretching the hamstrings and activating different muscles, such as the chest and shoulder muscles.
  • Start by sitting in Dandasana (or the Staff Pose). In Dandasana, you keep your legs forward and your hands by the side of your body while your neck and spine remain erect.
  • Bend your left leg from the knee and place it under the hips.
  • Take a few deep breaths and relax your entire body.
  • Now, assume Khechri Mudra and roll your tongue over your upper palate.
  • Take a deep breath and lift your arms towards the sky.
  • While exhaling, bend forward and grab your big toe with both hands. You will experience stretches around the hamstrings and the calf muscles. Meanwhile, you will also observe the activation of your shoulder and abdominal muscles.
  • Now, retain your breath outside (external retention or Baahya Kumbhak), and assume all three Bandhas the Jalandhar Bandha, Uddiyana Bandha, and the Moola Bandha.
  • Rotate your awareness from Vissuddhi Chakra to Manipura Chakra and then Mooladhara Chakra. Your awareness should remain at one Chakra for 1 or 2 seconds, then rotate it to the next Chakra.
  • Practice it as long as you can retain your breath externally.
  • Once you cannot retain your breath, start to release this Mudra in the exact reverse sequence. From releasing your Bandhas to coming back to Dandasana.
  • This is one round.
  • Again, start the same practice on your opposite side, which is your left side this time.
  • Repeat this Mudra practice on each side, right and left sides.

Maha Bheda Mudra Benefits

maha bheda mudra benefits
  • This Mudra practice is great for activating all the seven Chakras in the body.
  • As mentioned, this Mudra alone gives benefits equal to different Yogic practices such as Pranayama, Asana, Bandhas, Mudras & stretches.
  • This Mudra greatly helps in digestion, so if you are someone who has digestion-related issues. It tones the abdominal region.
  • This Mudra helps to stretch the hamstring muscles and the calf muscles located in the rear upper legs and rear lower legs, respectively.
  • This Mudra practice improves endocrine system functioning.
  • It greatly benefits those who want to follow the spiritual path.
  • This Mudra can even help with infertility-related issues, making you more fertile.
  • This Mudra helps to improve brain functioning as well.
  • This Keeps skin tight and active, preventing wrinkles on the skin.
  • It helps to improve sleep.

Maha Bheda Mudra Precautions and Contraindications

maha bheda mudra precautions
  • Make sure your neck, spine, and joints are healthy and mobile enough to practice this.
  • If you are having hypertension or heart-related issues, then do not practice this.
  • Pregnant women and people with Glaucoma are not advised to practice it.
  • If you have spine-related issues, then do not practice this.
  • Practice it in moderation.
  • If you do not have a flexible spine, then we do not recommend staying longer. In such cases, practice for a shorter period and then gradually increase it.

When and how long to do Maha Bheda Mudra?

  • If you have digestive issues, it will help you resolve them.
  • If you want to promote your brain functioning, practicing this will bring positive outcomes.
  • It can help activate all seven chakras in the body, so practice it to activate them.

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 20-40 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 Maha Bheda Mudra

To enhance your practice, you can practice breathing techniques with this Mudra.

Affirmation in Maha Bheda Mudra

I have qualities that no one else does.”


The Maha Bheda Mudra is a powerful mudra with many benefits. While it’s simple to do, the effects are profound. If you want to improve your overall health and well-being, this Mudra is a great exercise to start. Give it a try for yourself and see how you feel. And if you’re interested in learning more about mudras and their benefits, check out our Mudras Certification Course, where you’ll learn all 108 mudras. Don’t miss out on this transformational opportunity – Sign up today!

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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