Adi Mudra Urdhva Kriya

Adi Mudra Urdhva Kriya is a Kundalini Yoga exercise that combines breath, arm movement, and Adi Mudra to create a calming yet uplifting effect on the body and mind. Raising and lowering the arms strengthens the shoulders, arms, and upper back while opening the chest and improving posture. The movement also supports deeper breathing and helps release tension held in the neck and upper body.

Practicing with Adi Mudra, the thumbs folded into the palms with the fingers wrapped around them, helps direct awareness inward and creates a soothing effect on the nervous system. The upward movement of the arms stimulates the Heart Chakra (Anahata) and Crown Chakra (Sahasrara), encouraging openness, clarity, and a feeling of inner expansion. Lowering the arms back down helps stabilize and ground the energy throughout the body.

To practice:

Sit in a comfortable cross legged position and form Adi Mudra by folding the thumbs into the palms and wrapping the fingers around them. Inhale as you raise both arms straight overhead, then exhale as you lower the elbows down beside the body with the chest open and spine tall. Continue the movement in a steady rhythm with deep breathing and relaxed focus.

If sitting on the floor feels uncomfortable, sit on a cushion