5 Easy Yoga Mudras for Good Sleep & Insomnia

Published Date: July 23, 2025

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Struggling to Sleep? Try These 5 Powerful Yoga Mudras

Struggling to sleep at night, tossing and turning, scrolling endlessly through your phone is the ultimate nighttime routine. But wait, you’re not alone. According to the popular newspaper report, The Times of India, sleep deprivation in India is the second highest in the world, which leads to hypertension, risk of heart disease, and metabolic disruption. A good night’s sleep is essential, as it helps the body regenerate new cells, improves mental clarity, and energises the body.

But what if we say that curing sleep problems does not lie in one of the gadgets, such as a phone, or any medicines? You can alleviate your sleep problems with the help of your own hands by positioning and adjusting in a certain way. We call it the ‘’hand mudra’ (an Ancient yogic method), which holds the key to unlocking rest and inner calm.

Whether you want to wake up refreshed or are dealing with insomnia or restless sleep, incorporate these five easy yet practical Yog Mudras into your daily life to sleep naturally without relying on pills or extra gadgets. Experience the calming power and yoga mudra benefits that support deep and restful sleep.

What is Yoga Mudra?

Yoga Mudra, or Hand Mudra, is a specific hand gesture done with the help of fingers and palms. Just as we practice yoga asanas to align the physical body, hand mudras are used to enhance energy flow, promote emotional balance, and nurture the mind.

The Five Fingers Include Five Elements

Thumb – Fire
Index Finger – Air
Middle Finger – Space / Ether (Akasha)
Ring Finger – Earth
Little Finger – Water

When these fingers are joined in a specific way, they act like an energy circuit to charge the body from within, stimulating different parts of the brain and nervous system. Performing hand gestures is often overlooked by people, but with the proper technique, it has a magical and powerful benefit.

Five Powerful and Easy Yoga Mudras

While there are various types of Hand Mudras, the following are the five types of Yoga Mudras specially designed for better sleep.

Prana Mudra
Dhyana Mudra
Shakti Mudra
Shuni Mudra
Apana Mudra

1. Prana Mudra

The word Prana means the vital life forces. Prana mudra is a simple hand gesture that helps activate all the energy channels within the body, thereby restoring internal balance and harmony. It is effective in supporting overall well-being, reducing tension and fatigue, calming the mind, and providing a deep sense of relaxation, which are essential factors for improving sleep. Practising this mudra for sleep daily can help you naturally restore your sleep cycle and feel more rested.

How to Practice Prana Mudra

Sit in a comfortable position with your spine straight.
The tips of the ring finger and little finger touch the tip of the thumb finger.
Keeping the index and middle finger slightly straight and extended.
Then rest your hands on your thigh or knees, with the palm facing upward.
The final step is to close your eyes and focus solely on your breath, taking deep inhales and exhales.
In this position, stay for at least ten or fifteen minutes.

To achieve deep relaxation, practice this prana mudra before going to sleep; it will provide both healing and relaxation to the mind, which is essential during sleep.

Benefits of Prana Mudra

Activates the Muladhara Energy System, also known as the Root Chakra, which provides stability and a sense of safety.
Improves focus and mental clarity.
Reduces stress and anxiety, resulting in better sleep.

Precaution

It is best to practice slowly with mindful breathing
To achieve the best results in your sleep pattern, follow this routine regularly.

2. Dhyana Mudra

Dhyana Mudra is most commonly used in yoga because it symbolizes deep meditation, inner balance, and spiritual awakening. It is believed to direct the focus inward, leading to the relief of headaches, deeper analysis, and self-realization, which helps improve your sleep cycle.

How to Practice Dhyana Mudra

The first step is to sit in a meditative posture, such as Sukhasana, Padmasana, or Vajrasana.
Now, try to place your right hand gently over your left hand, with the palms facing upward.
The tips of your thumbs slightly touch each other with both hands, forming a triangle.
Let your hand rest comfortably just below your navel.
Be in this position, and breathe slowly for at least five to ten minutes.

Practising this yoga mudra helps ease your mind and connect with yourself from within.

Benefits of Dhyana Mudra

Deepens Meditation Practice
Sharpens your Inner Intuition and Inner Awareness.
Enhances Emotional Stability
Encourages Mindfulness
Improves Sleep Quality
Helps with Insomnia (Regular practice can ease symptoms of insomnia by shifting the body into rest mode.)

Precaution

This mudra is specially designed for use during meditation.
As a beginner, don’t overdo your breathing, practice slowly, and increase your duration.

3. Shakti Mudra

The word shakti mudra, also known as the ‘’divine energy, is a hand gesture known for its benefits that can improve the flow of your breath and balance the overall energy levels within the body. It promotes deep relaxation and helps in improving sleep patterns.

How to Practice Shakti Mudra

First, sit in a comfortable position with your back and neck straight.
Bring both your hands to your chest.
Then bend your index finger and middle finger to touch the base of your thumb.
Keep your little and ring fingers extended, lightly touch the tip.
Stay in this position, gently close your eyes, and focus on your breath. Inhale and exhale deeply.

Hold this position for as long as you feel comfortable, and then gradually increase your time.

Benefits of Shakti Mudra

Reduces pelvic tension, giving it comfort on menstrual days
Enhances the functioning of the lower abdomen.
Improves sleep by inducing deep relaxation in your nervous system.
Relives in tension and insomnia.

Precaution

Although it is safe to do for everyone, if you have any serious health-related issues, then consult a doctor before practising this mudra.
As a beginner, avoid holding this posture for an extended period.

4. Shuni Mudra

Shuni mudra, also known as shoonya, is a special hand gesture that represents patience and spiritual wisdom that directly supports the sleep cycle, promoting peace and calmness to the mind.

The ‘shuni’ is derived from the Sanskrit word, meaning Saturn, the planet known for teaching hard life lessons and rewarding efforts.

How to Practice Shuni Mudra

First, sit in a comfortable position with your back and neck straight.
Gently touch the tip of your thumb to the tip of your middle finger.
The rest of the fingers should be stretched.
Try to do this with both your hands.
Close your eyes, focus on your deep, slow breathing.
Stay in this position at least for ten to fifteen minutes, or as long as you are comfortable.

As a beginner, avoid this for a prolonged period; instead, gradually increase your time as you master the position by practising it regularly.

Benefits of Shuni Mudra

Helps in improving mental clarity
Helps in enhancing one’s willpower and discipline
Balances Saturn energy, which helps in growth and flexibility
Also helps in centring the mind for meditation.
Supports a Stable Sleep Routine

Precaution

Shuni Mudra is safe for everyone, from children to adults, and does not require any medical supervision.

5. Apana Mudra

‘’Apana Mudra’’ or apana vayu mudra is a powerful yogic hand gesture that supports the elimination and detoxification process of the body. It is particularly known as the ‘’mudra of digestion’’, because it is one of the five vital energies that is responsible for inward and outward flow in the body,

How to Practice Apana Mudra

First, sit in a comfortable position with your back and neck straight in sukasana or padamasana pose.
The next step is to rest your hand on your thigh, with the palm facing upward.
The tips of your thumb, middle, and ring fingers are touching each other.
The index and little fingers should be extended.
Try to do this with both hands.
Close your eyes and focus on your deep, slow breathing.
Stay in this position at least for ten to fifteen minutes, or as long as you are comfortable.

As a beginner, avoid this for a prolonged period; instead, gradually increase your time as you master the position by practising it regularly.

Benefits of Apana Mudra

Calms the Nervous System
Helps with supportive digestive issues.
Supports the body’s detoxification process, which helps remove waste.
Helps relieve menstrual cramps and supports childbirth.
Clears all emotional blockages and helps with better sleep.

Precaution

This yoga mudra is often safe for everyone.
But avoid if you have a serious digestive issue or pregnancy complications; do this under medical supervision.

Conclusion

In a fast-paced world, where the mind constantly struggles to rest, let your hands guide you to a restful and peaceful sleep without the need for extra medications, because sleep problems often require simple solutions. While practising these five hand mudras daily, you can improve your sleep quality, and their benefits extend far beyond the bedroom, promoting better self-awareness, balance, and emotional stability in your life. However, remember that consistency is the key.

Above all, the mudras explained are simple yet effective for everyone, whether you are a student or an adult struggling to sleep; practice these daily. If you are looking for an expert or to go deeper into the practice and truly understand how mudras work, you can join the 200 Hours Yoga Teacher Training Course (YTTC) at Happy Yoga International – The Best Yoga School in Rishikesh. Experienced instructors will guide you throughout your live sessions.