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A mudra is a specific position of the body most often involving the hands and fingers which is used to symbolically channel the body’s energy flow for a desired effect or intention.

Adhi translates to “first” because this is the first mudra we do prenatally. It is a self-soothing gesture and comforts us during anxious times. Adhi Mudra draws the excess mental activity down into the body where it can be processed and grounded making it a good mudra to try when feeling anxious.

Adhi Mudra is an easy mudra to do at anytime, for example you can do it during meditation, in a yoga pose, during pranayama, or you can easily hold your hands in this position during a stressful moment in your day and no one will know that you are doing something to ease your anxiety. 

How to practice Adhi Mudra

  1. Find a comfortable seated position.
  2. Hold your thumbs in the center of your palms and wrap your other fingers lightly around each thumb. 
  3. Rest the knuckles of your hands downward on your lap (downward facing hands is associated with calming the mind while upward facing hands is associated with increased energy/alertness).
  4. Relax your shoulders, face, and forearms. 
  5. Hold this gesture for a few minutes and notice how it feels, then release your hands.

Try combining this mudra with slow diaphragmatic breathing for extra benefit to calming anxiety.