Weight Loss Mudras to Try Today
Know everything about mudras, including different types, duration, how to do it and benefits. Learn how to make mudras more effective.
Written by Dr. Rohinipriyanka Pondugula
Reviewed by Dr. J T Hema Pratima MBBS, Fellowship in Diabetes Mellitus
Last updated on 13th Jan, 2026
Introduction
Losing weight can be a challenging journey, but did you know that simple hand gestures, called mudras, can support your efforts? Rooted in yoga and Ayurveda, mudras are powerful techniques that help balance energy in the body, improve digestion, and boost metabolism.
If you're looking for natural and easy ways to complement your weight loss journey, these five mudras might be just what you need. Let’s explore how they work and how you can practice them daily!
What Are Mudras?
Mudras are hand gestures that influence the flow of energy (prana) in the body. By pressing specific fingers together, we can stimulate different organs and glands, helping with digestion, metabolism, and emotional balance—all of which play a role in weight management.
The best part? No equipment or special skills are needed! You can practice mudras anytime, anywhere—while sitting, walking, or even watching TV.
Consult a Top Dietitian for Personalised Advice
5 Effective Weight Loss Mudras
1. Surya Mudra (Sun Mudra) – Boosts Metabolism
How to do it:
Bend the ring finger and press its tip against the base of the thumb.
Gently press the thumb over the ring finger.
Keep other fingers straight.
Benefits:
Increases body heat, improving metabolism.
Helps in burning fat faster.
Supports thyroid function, which regulates weight.
Duration: 15-20 minutes daily (morning or before meals).
2. Linga Mudra (Heat Mudra) – Burns Excess Fat
How to do it:
Interlock both hands, keeping the left thumb upright.
Wrap the right thumb and index finger around the left thumb.
Benefits:
Generates heat in the body, aiding fat loss.
Strengthens the respiratory system, improving stamina for workouts.
Helps reduce cholesterol levels.
Duration: 10-15 minutes, preferably in the morning.
3. Kapha-Nashak Mudra (Kapha Reducing Mudra) – Reduces Water Retention
How to do it:
Place the tip of the ring finger at the base of the thumb.
Press the thumb gently over the ring finger.
Keep other fingers extended.
Benefits:
Balances Kapha dosha, which is linked to weight gain and sluggish digestion.
Reduces water retention and bloating.
Supports healthy digestion and appetite control.
Duration: 20-30 minutes daily.
4. Gyan Mudra (Knowledge Mudra) – Controls Cravings
How to do it:
Touch the tip of the thumb to the tip of the index finger.
Keep other fingers straight and relaxed.
Benefits:
Enhances mindfulness, reducing emotional eating.
Improves concentration and willpower for healthy choices.
Reduces stress, which can lead to overeating.
Duration: As long as you like—great for meditation!
5. Prana Mudra (Life Energy Mudra) – Boosts Digestion
How to do it:
Touch the tips of the thumb, ring finger, and little finger together.
Keep the other two fingers straight.
Benefits:
Activates prana (life force energy), improving digestion.
Helps detoxify the body.
Increases stamina and reduces fatigue.
Duration: 15-20 minutes daily.
How to Make Mudras More Effective?
A few instructions to make mudras more effective include:
- Practice mudras on an empty stomach or at least 30 minutes after eating.
- Combine them with deep breathing for better results.
- Stay consistent—regular practice yields the best benefits.
- Pair mudras with a balanced diet and light exercise for faster weight loss.
When Should You See a Doctor?
While mudras can support weight loss, they work best alongside a healthy lifestyle. If you’re struggling with:
- Unexplained weight gain
- Thyroid issues
- Digestive problems
- Extreme fatigue
Final Thoughts
Weight loss is a journey and every small step counts. Mudras are a simple, free, and natural way to support your body’s metabolism and digestion. Try incorporating these hand gestures into your daily routine, and see how they make a difference!
Consult a Top Dietitian for Personalised Advice
Consult a Top Dietitian for Personalised Advice
Dr. Ajay K Sinha
General Physician/ Internal Medicine Specialist
30 Years • MD, Internal Medicine
Delhi
Apollo Hospitals Indraprastha, Delhi
(200+ Patients)
Dr. Hariprasath J
General Physician/ Internal Medicine Specialist
19 Years • MD (Gen Med), FCCP, Dip (Diabetology, UK)
Chennai
Apollo First Med Hospitals P H Road, Chennai
(225+ Patients)
Dr. Bhaskar S
General Physician/ Internal Medicine Specialist
25 Years • MD (INT MED), FRCP, FACP
Chennai
Apollo Hospitals Greams Road, Chennai
(500+ Patients)
Dr Venkat Nani Kumar B
General Physician/ Internal Medicine Specialist
9 Years • MBBS, MD,(Internal Medicine)
Hyderabad
Apollo Hospitals Jubilee Hills, Hyderabad
(75+ Patients)
Dr. Nirmal Mathew Alex
General Physician/ Internal Medicine Specialist
17 Years • MBBS, MD(general medicine)
Angamaly
Apollo Hospitals Karukutty, Angamaly
(50+ Patients)
Consult a Top Dietitian for Personalised Advice
Dr. Ajay K Sinha
General Physician/ Internal Medicine Specialist
30 Years • MD, Internal Medicine
Delhi
Apollo Hospitals Indraprastha, Delhi
(200+ Patients)
Dr. Hariprasath J
General Physician/ Internal Medicine Specialist
19 Years • MD (Gen Med), FCCP, Dip (Diabetology, UK)
Chennai
Apollo First Med Hospitals P H Road, Chennai
(225+ Patients)
Dr. Bhaskar S
General Physician/ Internal Medicine Specialist
25 Years • MD (INT MED), FRCP, FACP
Chennai
Apollo Hospitals Greams Road, Chennai
(500+ Patients)
Dr Venkat Nani Kumar B
General Physician/ Internal Medicine Specialist
9 Years • MBBS, MD,(Internal Medicine)
Hyderabad
Apollo Hospitals Jubilee Hills, Hyderabad
(75+ Patients)
Dr. Nirmal Mathew Alex
General Physician/ Internal Medicine Specialist
17 Years • MBBS, MD(general medicine)
Angamaly
Apollo Hospitals Karukutty, Angamaly
(50+ Patients)
