Mushti Mudra A Fist Gesture: Meaning, Benefits & How to Do

Mushti Mudra

Discover the meaning and benefits of Mushti Mudra, a yogic gesture with many benefits for your mind and body. Learn how to do it step by step.

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

Mushti Mudra is one of the Hasta Mudras or hand gestures/seals. To understand this Mudra better, let us break it down into two parts:

Mushti“Fist” or “closed hands.”

Mudra“Hand gesture/seal.”

If you have been observing your body’s natural behavior, you must have seen yourself curling your fingers and forming a fist quite often. If so, do you remember at which emotional state your body does that? It is the time when you have strong emotions such as anger, fear, hatred, frustration, annoyance, etc. All of these emotions are considered negative emotions, according to yogic texts.

According to Buddha, anger is considered one of the hurdles that one practitioner must pass. Further, such negative emotions harm you more than anyone else. So, if we observe our behavioral pattern based on negative emotions, we notice that when we do this Mudra, it slowly reduces our negative emotions. Practicing this Mudra can benefit you in dealing with negative emotions. It can make you emotionally more strong so that you learn to handle things with your self-control.

This Mudra is one of the versatile ones you can perform anytime you want. It can be included during a dance move as this Mudra has traditionally been practiced in Bharatnatyam, an Indian traditional dance form. You can even perform it while practicing different Asanas, Meditation, and Pranayamas.

This Mudra also represents force, power, and determination. According to Hindu mythologies, Gods and Goddesses used this Mudra to kill the mighty demons who wanted to capture Indralok (Heaven). So, if you are determined enough, you can deal with your negative emotions and emerge victoriously. So, when negative thoughts come into your mind to destroy your peace of mind, you will deal with it and earn the most precious thing, “Peace of Mind,” which can make your life feel like heaven.

Alternate Names of Mushti Mudra

“Closed hand” or “fist” Mudra.

How to do Mushti Mudra?

  • This Mudra can be practiced while holding different postures if you feel it is right for you to do so. This can be performed while dancing or into different Asanas or while practicing various forms of Meditations and Pranayamas.
  • However, to maximize the gains from this Mudra, start by sitting in any comfortable meditative posture (You can choose Padmasana or Swastikasana). Whichever posture you find comfortable while sitting is fine. Keep your spinal health in mind.
  • 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.
  • Slowly and gently curl all your fingers until they form a fist. But ensure that you keep your thumb comfortably placed outside your fist.
  • Observe your mind and try to resolve whatever negative thoughts you come across.
  • Convince your body that there is no place for negative emotions inside of your body.
  • Liberate your negative thoughts, let them go, and breathe out.
  • Inhale deeply and exhale completely.
  • You can practice it with different Pranayama and various meditation techniques such as Humming Bee Pranayam (Bhamri Pranayama) & Left Nostril Breathing (Chandra Bhedi Pranayam).

Mushti Mudra Benefits

musti mudra benefits
  • It helps to deal with negative emotions such as anger, fear, hatred, frustration, annoyance, etc.
  • It brings peace of mind. You feel less burdened. You start to enjoy your life once again.
  • It helps to let go and liberate your negative thoughts.
  • It helps you to watch your anger, just like a viewer. You do not get involved in your offense, but you notice it. You see the root cause of your anger. You understand it and resolve it. The same thing applies to other thoughts and emotions as well.
  • It improves digestion as well, as these negative emotions hinder your rest and digestion response of the body. So, practicing this helps to resolve such issues.
  • It reduces irritability.
  • This helps with High Blood pressure as well.

Mushti Mudra Precautions and Contraindications

musti mudra precautions

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

However, there are a few things to consider:

  • Have patients if you want to achieve a good result.
  • Do not firmly close your fists. They should be comfortably closed, do not put any excessive pressure.
  • Keep your spine comfortably erect.

When and how long to do Mushti Mudra?

  • This Mudra can be practiced when you feel that your anger or some negative emotion has overtaken your body.
  • If you have issues related to the digestive system, practicing it will help resolve such issues.
  • You can practice this if you want to a greater state in meditation.
  • If you want to resolve your anger issues.

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 Mushti Mudra

There are different types of breathing that we can practice with this Mudra:

Thoracic Breathing and Abdominal Breathing with a 1:2 ratio of inhalation to exhalation.

Visualization in Mushti Mudra

  • Imagine the last time when you lost your cool.
  • When your anger takes over you.
  • Was it necessary?
  • Imagine how you could have changed that scenario.
  • Imagine the best outcome.

Affirmation in Mushti Mudra

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

I am peaceful. I am calm in every situation. I will not lose my cool.”


Mushti mudra is a great way to improve your health and well-being. It has many benefits and can be used with other mudras to maximize its effects. If you’re interested in learning more about this powerful practice, consider enrolling in our Mudras Certification Course. This course will comprehensively cover all 108 mudras, their meanings, and how to use them for optimal health benefits.

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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