Nabho Mudra: Meaning, Benefits, and How to Do

nabho mudra

Discover the meaning, how to do and what are the benefits of Nabho Mudra. Find how this yogic mudra can help you become more peaceful inside.

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

Nabho Mudra is one of the ancient Mudras. It is mentioned in the Gheranda Samhita under the 3rd Chapter, which lists 25 Mudras. Nabho Mudra is the soft, simple, and easy form of “Khechari Mudra.” Nabho Mudra is one of the Mana Mudras.

Let us simplify its meaning:

Nabho – The Sanskrit word “Nabho” represents the Sky. The word “Nabh” is synonymous with “Akash” (Which also means Sky or space).

Mudra – The word “Mudra here represents “Mana Mudras,head gestures, or seals.

This Mudra is also known as Yogic Tongue Lock, or this gesture is also known as “The Gesture of Sky.”

In Yogic practices, it is believed that tongue and thoughts have a connection. When we roll and place the tongue up to the palate, it helps to control our thoughts. Modern sciences have proven that the rate at which a person blinks her eyes can help determine various characteristics such as her stress tolerance level, etc. It seems quite similar, and ancient Yogis believed that tongue and thoughts have a connection. It is observed that by assuming this Mudra, you can subside your thoughts to a greater extent. It is believed that practicing this Mudra brings a sense of serenity to our body.

Nabho Mudra is one of the Mudras that can be practiced anytime, anywhere. You can practice it while walking, sitting, or standing. You can practice it whenever you experience exhaustion. It can help settle your mood and give quick relief.

Once you improve your practice, you can also choose to practice Khechari Mudra. Some Gurus believe practicing this Mudra is a great substitute for Khechari Mudra. Khechari Mudra is not simple, and there are chances that some practitioners can injure themselves in the process. Meanwhile, Nabho Mudra can be a great and safe way to start.

Alternate Names of Nabho Mudra

Yogic Tongue Lock, The Gesture of Sky.

How to Do Nabho Mudra?

  • This Mudra can be practiced at any time in any posture whenever you feel you want to subside your thoughts.
  • This Mudra is based on the movement of the tongue, similar to Khechari Mudra.
  • You can practice this Mudra while seated in a comfortable meditative posture. More preferably, you can choose to sit in the Padma Asana (Lotus Pose) or the Swastik Asana (Auspicious Pose).
  • Take a deep breath in and bring your hands to your knees.
  • You can assume Gyana Mudra, or you can take Chin Mudra.
  • Now, slowly roll your tongue back and place it against the palate of your mouth.
  • Gaze towards the centremost part of your eyebrows or Third eye Chakra.
  • Breathe as deeply as possible without straining yourself.
  • Practice Ujjayi breathing.
  • Try to practice this Mudra as long as possible. Once you feel you cannot do it any longer and your tongue is tired, come back without pushing yourself too much.

Nabho Mudra Benefits

nabho mudra benefits
  • It is believed that this Mudra helps to control and subside our thoughts. Through this, we can attain a sense of serenity in our body and mind.
  • It is also believed that similar to Khechari Mudra this Mudra can also stimulate the Pituitary gland, which is also known as the master gland. This gland helps to harmonize different systems of the body.
  • As we concentrate on the Third Eye Chakra, this Mudra can help activate the Third Eye Chakra.
  • Practicing this Mudra brings stillness and calmness, and restless thoughts start to subside.
  • Practicing this Mudra can help to delay aging.
  • When someone masters this Mudra, similar to Khechari Mudra, it can also help control thirst and hunger.
  • This also activates the Susumna Nadi, the principal of all Nadis. As we all know, Nadis are responsible for the flow of Prana Shakti, the life force.
  • You can practice this Mudra whenever you want, standing, sitting, or even while walking.
  • Nabho Mudra can be a great and safe preparatory practice to start with Khechari Mudra. As we mentioned earlier, Khechari Mudra is not simple, and there are chances that some practitioners can injure themselves in the process. Meanwhile, once you get better at Nabho Mudra practice, you can also choose to practice Khechari Mudra.

Nabho Mudra Precautions and Contraindications

nabho mudra precautions

However, there are a few things to consider:

  • You should discontinue the practice when you experience that your tongue is getting tired.
  • If you have any issues related to your tongue or mouth, you should first resolve all those issues before practicing this, Mudra.
  • You should not exert any strain on your tongue.
  • You should practice this Mudra under the guidance of an experienced teacher.

When and how long to do Nabho Mudra?

  • This Mudra can be practiced if you want to clear your thoughts.
  • It can be practiced whenever you experience bad thoughts.
  • You can practice this to bring calmness and stillness.

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.

Based on research, the best way to practice an exercise for at least 10-20 minutes is to get the best benefits of that particular Mudra. Practicing this Mudra for a minimum of 3-5 times daily is recommended. It’s up to you whether you wish to complete it in one stretch or in two threes that last between 1 to 5 minutes.

Breathing in Nabho Mudra

There are different types of breathing that we can practice with this Mudra. However, you can start with:

  • Breathe as long as you can. You can practice Ujjayi breathing while practicing this, Mudra. And try to increase the time of your inhalation and exhalation.

Visualization in Nabho Mudra

  • Visualize that you are like a bird.
  • You are flying at a height where you don’t need to move your wings.
  • You are hovering over the air effortlessly.

Affirmation in Nabho Mudra

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

I will sit and meditate, and my thoughts will soon start to subside.”


The Nabho Mudra is a yoga mudra that has many benefits. These benefits include improving respiratory functions, decreasing stress and anxiety, and boosting the immune system. If you are interested in learning more about mudras and their benefits, consider signing up for our Mudras Certification Course. This course will teach all 108 mudras and their respective meanings and benefits.

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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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