Basic SittingBeginner
Six-Faced Gesture
Shanmukhi Mudra
Shanmukhi Mudra seals the senses—closing ears, eyes, and nostrils—to turn perception inward for pratyahara preparation.
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How to Perform
- 1
Sit in a steady seat such as Padmasana or Siddhasana with spine tall.
- 2
Raise elbows to shoulder height and place thumbs on ear cartilage to block external sound.
- 3
Rest index and middle fingers gently over eyelids, keeping light pressure without straining eyes.
- 4
Place ring fingers along sides of nose to narrow nostrils and little fingers on upper lip to steady breath.
- 5
Maintain slow, subtle breathing while directing awareness inward for 5–10 breaths, then release hands softly.
Benefits
- Withdraws the senses to cultivate pratyahara and inner focus.
- Calms nervous system and quiets mental fluctuations.
- Heightens sensitivity to the breath and inner sound (nada).
Alignment Cues
- Spine stays vertical with chin level.
- Thumbs press cartilage, not deep into ear.
- Fingers rest gently—no heavy pressure on eyeballs.
- Shoulders remain relaxed away from ears.
Common Mistakes
No common mistakes listed.
Contraindications
- • Glaucoma or eye inflammation
- • Inner ear infection
- • Severe anxiety triggered by sensory withdrawal
Recommended Props
Meditation cushionWall support for back