This is the Jnana Mudra, the “Mudra of Wisdom”. It is probably the most commonly held mudra in meditation. It is said to balance the energy of the body, aid in our three part breathing.
While practicing the Jnana Mudra, make sure that you are sitting comfortably in the meditative pose, with your eyes closed:
- Place your hands on your knees in such a way that the inner part of your wrists rests on the kneecap and the palm faces upwards.
- Form a circle by bringing your index finger and thumb together. Make sure that the nail of the forefinger rests on the first thumb joint
- Keep the other three fingers extended
This mudrā activates the diaphragm, making for deep “stomach-breathing”, as the diaphragm pushes out the internal organs when it descends towards the pelvis on inhalation. Slow rhythmic breathing in a 5-2-4-2 rhythm (5 being the exhalation, and 4 is the inhalation) makes prana flow in the pelvis and in the legs.