Prushta Mudra (Health Mudra)
Introduction
Mudras are yogic hand gestures that direct the flow of prana (life energy) to balance physical, mental, and subtle energies. Prushta Mudra is a specialized mudra primarily aimed at strengthening the back, improving spinal flexibility, and supporting digestive and eliminatory functions.
The term “Prushta” in Sanskrit means “back” or “posterior part of the body,” reflecting its focus on back health, spinal energy, and overall vitality.
Meaning
Prushta = Back, posterior part of the body.
Mudra = Yogic seal or gesture.
Purpose: To balance pranic flow along the spine, strengthen the dorsal muscles, and support overall health and vitality, particularly of the back and core regions.
How to Perform (Practice)
Method:
Right hand: join the tip of the thumb, middle finger and small finger together, While keep the index finger and ring finger straight.
Left hand: bend the index finger and press the tip of the thumb on the nail of the index finger slightly as shown in the image.
Benefits
Physical Benefits
Strengthens spinal muscles and shoulders.
Improves posture and spinal alignment.
Enhances circulation to the back, arms, and chest.
Reduces back stiffness, tension, and muscular fatigue.
Supports digestive and eliminatory functions by stimulating pranic flow.
Mental & Emotional Benefits
Promotes mental calmness and focus.
Reduces stress, anxiety, and tension stored in the back.
Enhances emotional stability and resilience.
Spiritual Benefits
Stimulates sushumna nadi and spinal energy channels.
Supports meditation by enhancing awareness of prana along the spine.
Connects root (Muladhara) and crown (Sahasrara) energies for balance.
Contraindications
Shoulder, elbow, or wrist injuries.
Severe spinal disorders or herniated discs; practice only under guidance.
Avoid if experiencing pain or discomfort while interlocking hands.
Anatomy & Physiology
Musculoskeletal: Strengthens rhomboids, trapezius, deltoids, and spinal erectors.
Circulatory system: Improves localized blood flow to back and arms.
Nervous system: Stimulates peripheral nerves in hands and shoulders for relaxation.
Respiratory system: Opens chest, supporting deeper breathing.
Digestive system: Encourages prana flow that indirectly supports digestion and elimination.
Kinesiology
Fingers interlocked to stabilize the upper back and shoulders.
Chest lift engages spinal extensors, improving posture.
Elbows slightly bent to avoid overextension.
Enhances proprioception and upper body coordination.
Neurology
Activates sensory nerve endings in fingers, hands, and shoulders for mind-body integration.
Stimulates parasympathetic activity, promoting calmness and relaxation.
Enhances postural awareness and spinal proprioception.
Supports spinal energy balance and subtle neural pathways.
Duration of Mudra
Beginners: 3–5 minutes.
Intermediate: 5–10 minutes.
Advanced: 10–15 minutes during meditation or pranayama.
Tip: Daily practice strengthens spinal health, posture, and energy flow.
Counter Mudra
Prana Mudra: To energize after stretching.
Apana Mudra: To release stagnant energy from the back.
Gyan Mudra: To enhance spinal awareness while improving mental clarity.
Conclusion
Prushta Mudra is a therapeutic mudra for spinal health, posture improvement, and stress relief. Regular practice integrates musculoskeletal, neurological, and subtle energy benefits, making it ideal for yoga, meditation, and wellness routines.
FAQ
Q1. Can beginners practice this mudra?
Yes, but start gently and gradually increase duration.
Q2. Can it be combined with pranayama?
Yes, particularly with Anulom Vilom or Bhramari to enhance spinal pranic flow.
Q3. How long should it be practiced daily?
Start with 3–5 minutes; increase to 10–15 minutes for advanced practice.
Q4. Can it help with back stiffness or fatigue?
Yes, it stretches and strengthens upper back and shoulders, relieving tension.
References
Swami Satyananda Saraswati, Asana, Pranayama, Mudra, Bandha.
B.K.S. Iyengar, Light on Yoga.
Hatha Yoga Pradipika – Mudras for spinal health and energy flow.
Gheranda Samhita – Mudras for postural alignment and subtle energy.
Kuvalayananda, Yoga Mimamsa Journal.