Anudandi Mudra for a Healthy Back

Anudandi Mudra for a Healthy Back

Part of the Yoga Mudra Challenge — experience how daily guided mudra videos with Dr. Juli Kramer support healing, balance, and inner calm.

Duration: 14 minutes

Meaning and Purpose

Anudandi Mudra, the Gesture of the Spine, nourishes the back, spine, and nervous system. This practice improves posture, releases muscular tension, and encourages gentle energy flow along the spinal column. In doing so, it strengthens the body’s central channel, which supports balance and vitality in every movement.

This page includes a guided video and meditation led by Dr. Juli Kramer. You’ll learn how to align the body, calm the mind, and restore circulation through the back. As a result, you’ll feel taller, lighter, and more comfortable throughout your day.

Yoga Journal notes that mindful postural practices can relieve back pain and improve spinal health through awareness and breath.

How to Practice Anudandi Mudra

1. Sit or stand comfortably with a long, relaxed spine.
2. Bring your hands into gentle fists, thumbs tucked lightly inside.
3. Place the fists beside the lower ribs or rest them on the thighs if seated.
4. Draw the shoulders back slightly and lift through the crown of the head.
5. Inhale slowly, lengthening the spine; exhale to release tightness along the back.

Hold the mudra for 10–15 minutes, or practice during the guided meditation. Each breath helps unwind stored tension and rebuild strength from the inside out.

Healing Focus and Benefits

Anudandi Mudra supports spinal alignment, increases circulation, and eases lower-back discomfort. It helps stabilize core energy while relaxing muscles that often hold stress. Moreover, it enhances awareness of posture, so daily movements become smoother and more effortless. Over time, you’ll notice greater flexibility, balance, and confidence.

The National Center for Complementary and Integrative Health reports that yoga-based techniques can reduce chronic back pain and improve mobility by strengthening spinal support muscles.

Integrating into the 15-Day Yoga Mudra Challenge

Within the Radiant Shenti Yoga Mudra Challenge, Anudandi Mudra restores the body’s foundation of strength and ease. Practice it whenever your back feels tight or fatigued. As you breathe along the spine, you’ll reconnect with the steady flow of energy that supports every pose, step, and thought.

Citation: Mudras for Healing and Transformation. Joseph Le Page and Lilian Aboim