In 2025, more people are embracing natural and holistic methods to address common health issues like stress, hormonal imbalance, and poor digestion. Among these, yoga mudra practices have emerged as a powerful tool to balance the body and mind. When combined with classic asanas like the bow pose dhanurasana, they form an effective, accessible wellness routine for individuals seeking long-term health solutions.
This article explores the most effective yoga mudra techniques and complementary poses to relieve stress, support PCOS (Polycystic Ovary Syndrome) control, and improve digestion naturally.
Why yoga mudras are important for modern health concerns
A yoga mudra is a symbolic hand gesture used in yogic practices to channel energy within the body. These mudras, when performed with mindful breathing and meditation, activate specific energy centres (chakras) and influence physical and emotional wellbeing.
In today’s fast-paced life, stress and hormonal disorders have become widespread—especially among women. PCOS, anxiety, and digestive issues are often interlinked, and yoga offers a non-invasive way to break this cycle. Yoga mudras work by enhancing pranic flow, calming the nervous system, and regulating internal functions such as endocrine balance and metabolism.
Top yoga mudras for stress relief, PCOS control, and digestion
1. Gyan mudra (mudra of knowledge)
How it helps:
This classic yoga mudra enhances concentration, reduces mental fatigue, and soothes an overactive mind. It is especially beneficial for stress relief and calming hormonal fluctuations associated with PCOS.
How to do it:
Touch the tip of your index finger to the tip of your thumb, keeping the other three fingers extended. Sit in a meditative posture and focus on your breath for at least 10–15 minutes.
2. Prana mudra (mudra of life)
How it helps:
Prana mudra stimulates the root chakra and increases vitality. It helps reduce fatigue caused by PCOS, boosts immunity, and improves digestive energy.
How to do it:
Join the tips of the little and ring fingers with the thumb while keeping the index and middle fingers straight. Perform this mudra during pranayama or after meals to aid digestion.
3. Apana mudra (mudra of elimination)
How it helps:
This yoga mudra supports the excretory system, helping flush toxins and regulate the menstrual cycle—making it ideal for PCOS and digestive relief. It’s particularly useful for reducing bloating and abdominal discomfort.
How to do it:
Touch the tips of the middle and ring fingers to the thumb while keeping the other two fingers straight. Practice for 15 minutes, twice daily.
4. Shankh mudra (conch mudra)
How it helps:
This is one of the most balancing yoga mudras for throat and thyroid regulation, often beneficial for hormonal balance. It’s helpful in stress-related digestive problems and mood swings linked to PCOS.
How to do it:
Wrap the fingers of one hand around the thumb of the opposite hand to form a conch shell shape. Hold near the chest while chanting or meditating.
5. Surya mudra (mudra of the sun)
How it helps:
Surya mudra increases internal heat and metabolic rate. It aids in digestion and helps manage weight gain related to PCOS. It’s also energising, making it ideal for people with sedentary lifestyles.
How to do it:
Bend the ring finger to touch the base of the thumb and gently press it down with the thumb. Practice in the morning for 10–15 minutes.
Bow pose dhanurasana and its role in hormone balance and digestion
Alongside mudras, certain asanas play a powerful role in stimulating reproductive organs, improving gut health, and releasing stress. The bow pose dhanurasana is one of the most recommended postures in this regard.
How to do bow pose dhanurasana:
- Lie on your stomach, legs slightly apart, arms by your side
- Bend your knees and bring your heels towards your buttocks
- Hold your ankles with your hands
- Inhale and lift your chest and thighs off the floor simultaneously
- Look forward, keeping your body arched like a bow
- Hold for 15–20 seconds while breathing normally
Repeat 2–3 times, ensuring not to strain the lower back. Always practise on an empty stomach or 3–4 hours after a meal.
Benefits of bow pose dhanurasana
- Stimulates ovaries and adrenal glands, supporting hormonal balance in women with PCOS
- Strengthens abdominal muscles, aiding digestion and detoxification
- Opens up the chest and shoulders, releasing stored emotional stress
- Improves spinal flexibility and posture
- Enhances circulation in the pelvic region, reducing menstrual irregularity
Incorporating bow pose dhanurasana into your regular routine alongside yoga mudra practice can accelerate progress in both physical and emotional healing.
Daily routine combining mudras and asanas
Here’s a simple 25-minute morning or evening sequence:
- 5 mins: Gyan mudra with deep breathing
- 10 mins: Asana flow (cat-cow, butterfly, bow pose dhanurasana)
- 5 mins: Apana mudra + seated twist
- 5 mins: Prana or Surya mudra in meditation
Add 5 minutes of chanting or journaling if time allows.
Additional tips for holistic PCOS and digestion support
- Use a BMR calculator to tailor your diet to your body’s actual energy requirements
- Maintain a consistent sleep schedule to support hormonal reset
- Include fibrous, anti-inflammatory foods like flaxseeds, ginger, and leafy greens
- Avoid refined sugar and processed carbohydrates
- Stay hydrated and include probiotics for gut health
Conclusion
Incorporating yoga mudra techniques along with foundational postures like bow pose dhanurasana offers a gentle yet powerful path to healing and balance. Whether you’re seeking to relieve stress, manage PCOS symptoms, or support digestion, these practices work synergistically to improve overall health in 2025’s demanding lifestyle.
They are simple, non-invasive, and accessible—making them suitable for individuals of all ages and experience levels. With consistent practice, you’ll experience greater clarity, hormonal harmony, and improved vitality from the inside out.
