Udana Mudra: Meaning, Benefits, and How to Do

The Udana Mudra is one of the best Mudra for beginners. Learn what it is, how to do it, and the benefits you can expect from practicing this Mudra.

udana mudra

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

Udana Mudra is one of the Yogic Mudra or hand gestures/seals. This Mudra is also known as Udana Vayu Mudra. Other than that, there are two different names for this Mudra: Hamsi Mudra and the other based on the English translation of Hamsi Mudra, which is Inner smile Mudra.

To simplify the meaning of this Mudra, let us break it down into two separate words.

Udana – “Udana is a word that is used to describe “JoyUdana is also one of the Panch Prana (the five vital Prana Vayu(Air)). Udana Vayu is believed to be located around the neck region.

MudraYogic Mudra or hand gesture/seal.

It is believed that if you practice Udana Vayu Mudra, it improves energies around the neck. Udana Vayu is believed to be located around the neck/throat region. This Mudra improves the respiratory system and, in turn, improves the body’s immunity.

As the Visshuddhi Chakra is located around the neck region, it also stimulates the Visshuddhi Chakra or the Throat Chakra. Practicing this Mudra is believed to improve the quality of speech, and voice resonance, so whenever you need to have a conversation or debate with anybody, you feel more confident. Hence, it increases confidence.

It is also believed that it stimulates the thymus and the thyroid glands. They are located around the neck region, so they are believed to be influenced by the Udana Vayu. This improves the functioning of the Thyroid gland and hence can help to improve your metabolism as well. This Mudra also promotes the spiritual growth of a person.

Alternate Names of Udana Mudra

Hamsi Mudra, Inner smile Mudra, Udana Vayu Mudra.

How to Do Udana Mudra?

  • This Mudra is specific to practicing meditation or Dhyana. So, to gain maximum benefits of this Mudra, start by sitting in a comfortable meditative posture (Sukhasana, Padmasana, or Swastikasana). Whichever meditative posture is comfortable for you to practice for a long time.
  • 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 first three fingertips (Index finger, middle finger, and ring finger) close to the tip of the thumb and gently join them.
  • Now, while maintaining this, keep your little finger comfortably extended.
  • Make sure to repeat it with both of your hands.
  • Now, start to meditate. Distant yourself from your thoughts.
  • Witness your breath without losing awareness of your breath. But once you get better with your practice, you also lose the awareness of your breath.
  • You can practice it with different types of Meditation techniques.

Udana Mudra Benefits

udana mudra benefits
  • It brings inner happiness; you smile from within hence the name Hamsi Mudra or inner smile Mudra.
  • It increases the positive energy around the neck.
  • It helps to stimulate the thymus and the thyroid glands, which help cope with issues related to them.
  • As this Mudra stimulates the thyroid gland, it also helps to manage metabolism.
  • It helps to stimulate the Visshuddhi Chakra or the Throat Chakra, improving the quality of speech and the voice.
  • This Mudra practice can boost your confidence as well.

Udana Mudra Precautions and Contraindications

udana mudra precautions

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

However, there are a few things to consider:

  • Make sure to perform this in a comfortable state of mind.
  • Make sure to be gentle with yourself.
  • Keep your spine comfortably erect.

When and how long to do Udana Mudra?

  • If you want to improve your meditation practices, try practicing this with Pranayama. You will become more meditative and can maximize the outcomes of your practice.
  • You can practice this if you want to boost your confidence. Want to improve your communication and the quality of speech.
  • If you are having metabolism-related issues and thyroid gland-related issues.
  • If you want to stimulate your Visshuddhi Chakra or the Throat Chakra.

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 Udana Mudra

You can practice this Mudra with an appropriate breathing technique that is:

  • Abdominal Breathing.

Visualization in Udana Mudra

Visualize that you are witnessing some beautiful place. Use your imagination and see if there are any mountains surrounding you. See what you can see in the sky. Whether the sky is filled with billions of stars or the sun radiates its energies. Just accept your imagination the way you want it to be.

Affirmation in Udana Mudra

You can practice this Mudra with a positive intention:

I am an adventure within, and my soul is filled with enthusiasm.”


The Udana Mudra is a great Mudra to practice to improve your thyroid function and increase your energy levels. This simple gesture can help to improve your mood, increase your energy levels, and promote better digestion. If you’re interested in learning more about Mudras and how they can benefit your health, consider enrolling in our Mudras Certification Course. In this course, you’ll learn all 108 Mudras and how to incorporate them into your daily life for maximum benefit.

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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