Anushāsan Mudrā
Introduction
Anushāsan Mudrā is a yogic gesture that symbolizes discipline, self-control, and regulation of energy. The word anushāsan itself means discipline, order, or regulation, which is also seen in the second chapter of Patañjali Yoga Sūtra — “Yogaḥ citta vṛtti nirodhaḥ” is possible only when there is anushāsana (discipline in yoga). This mudrā represents the act of aligning one’s physical, mental, and spiritual energies under conscious control to progress in yoga and meditation.
It is used in yogic and meditative traditions to cultivate inner order, concentration, and stability, making the mind and body disciplined enough to receive higher wisdom.
Meaning
Etymology:
Anu = following, according to.
Śāsan = discipline, control, guidance.
Mudrā = seal, gesture, psychic lock.
Literal Meaning: “The gesture of discipline and regulation.”
Symbolism: Represents inner order, restraint, and the harmonious regulation of prāna, mind, and senses.
How to Perform Practice
Sit in a meditative posture such as Padmāsana, Vajrāsana, or Sukhasana with spine erect.
Curl middle, ring, and little finger into palm, secure with thumb, extend index finger; rest back of hands-on thighs
Keep the eyes gently closed and focus on breath awareness, while mentally repeating an affirmation like:
“I am disciplined and aligned with my higher purpose.”
Maintain steady breathing and inner stillness.
Practice for 5–15 minutes, gradually increasing duration.
(Note: Different lineages may perform Anushāsan Mudrā with slight variations, sometimes involving interlacing of fingers in front of the chest as a gesture of restraint and control.)
Benefits
Physical Benefits
Improves postural stability and awareness.
Reduces restlessness and tension in the nervous system.
Balances cardiovascular rhythm through calm breathing.
Mental & Emotional Benefits
Develops discipline, willpower, and focus.
Helps overcome procrastination and distractions.
Cultivates mental order and emotional regulation.
Spiritual Benefits
Deepens meditation by aligning prāna and mind.
Prepares practitioner for higher yogic practices such as dhyāna and samādhi.
Strengthens inner resolve and connection to dharma (righteous living).
Contraindications
Not advisable for people in high emotional agitation without preparatory grounding practices.
Those with severe anxiety or rigidity may experience excess inner pressure if over-practiced.
Should not be forced; practice should remain gentle and mindful.
Anatomy & Physiology
Activates the parasympathetic nervous system, inducing calmness.
Engages respiratory muscles through diaphragmatic breathing.
Enhances oxygenation and circulation by promoting steady breath and posture.
Stimulates the sternum region, supporting vagus nerve relaxation.
Kinesiology
Involves isometric engagement of palms and thumbs, which improves neuromuscular awareness.
Encourages symmetry and balance in upper body alignment.
Enhances coordination between posture, breath, and intention.
Neurology
Activates the prefrontal cortex, enhancing focus and executive control.
Regulates the limbic system, balancing emotions.
Promotes alpha and theta brain waves, associated with calm concentration and meditation.
Encourages integration of right and left brain hemispheres through symmetrical hand placement.
Duration of Mudra
Beginners: 5–10 minutes daily.
Intermediate practitioners: 15–20 minutes.
Advanced: up to 30 minutes as part of meditation or prāṇāyāma.
Counter Mudra
Chin Mudra / Jnana Mudra – for openness and receptivity when discipline becomes too rigid.
Hridaya Mudra – to soften emotional intensity after strict focus and self-control.
Conclusion
Anushāsan Mudrā is a gesture of discipline, order, and conscious regulation, essential for deeper yogic and meditative progress. It helps in channeling inner energy, cultivating willpower, and aligning one’s body, mind, and spirit. Practicing this mudrā regularly leads to greater focus, stability, and spiritual readiness. While it encourages discipline, it must also be balanced with openness and compassion for holistic growth.
FAQ
Q1. Is Anushāsan Mudra the same as Anjali Mudra?
Not exactly. While it is similar in hand placement, Anushāsan Mudra emphasizes discipline and conscious restraint, often practiced with intention at the heart center.
Q2. Can beginners practice it?
Yes, it is simple and safe, but its mental focus on discipline develops more deeply with consistent practice.
Q3. Which chakra does it affect most?
Primarily the Anahata Chakra (heart center) and indirectly the Ajna Chakra (focus and discipline).
Q4. Can it be practiced with mantras?
Yes, repeating affirmations or mantras like “Om Shanti” or “I am disciplined and balanced” enhances its effect.
References
Swami Satyananda Saraswati – Asana, Pranayama, Mudra, Bandha
Swami Niranjanananda Saraswati – Yoga in Daily Life
Georg Feuerstein – The Yoga Tradition
Joseph & Lilian LePage – Mudras for Healing and Transformation
Patañjali Yoga Sūtra – Chapter II (Sādhana Pāda: Yogaḥ Anushāsanam)