15-Day Yoga Mudra Challenge

Pushan Mudra for Healthy Digestion and Abundance

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

Pushan Mudra, the Gesture of Nourishment, helps harmonize your digestive system and supports your ability to receive life’s nourishment—both physical and emotional. This simple hand gesture improves digestion, reduces bloating, and relaxes the abdominal muscles. As a result, you feel lighter, calmer, and more balanced.

This page features a guided video and meditation led by Dr. Juli Kramer. During the session, you’ll learn step-by-step hand placement and mindful breathing techniques. In addition, you’ll discover how to connect breath with awareness to promote comfort in the stomach and intestines.

The National Institute of Diabetes and Digestive and Kidney Diseases notes that gentle, mindful practices can improve digestion and help reduce stress-related discomfort.

How to Practice Pushan Mudra

Sit comfortably with your spine tall and your shoulders relaxed.
On the right hand, touch the tips of the thumb, index, and middle fingers together.
On the left hand, touch the tips of the thumb, middle, and ring fingers together.
Rest both hands on your thighs with the palms facing upward.
Breathe slowly into your belly, and as you exhale, let the abdomen soften.

You can hold the mudra for 10–15 minutes or follow along with the guided meditation for a deeper sense of ease. In this way, the body has time to rest, recover, and process nourishment more efficiently.

Healing Focus and Benefits

Pushan Mudra supports the stomach, liver, and intestines, helping your digestive organs work in harmony. Moreover, it encourages smooth elimination, steady metabolism, and emotional calm. By releasing tension from the abdominal area, you restore space for gratitude and self-care. As digestion improves, you naturally experience more energy and vitality.

Yoga Journal explains that mindful breathing enhances circulation to the digestive tract and can help relieve digestive upset.

Integrating into the 15-Day Yoga Mudra Challenge

In the Radiant Shenti Yoga Mudra Challenge, Pushan Mudra reminds you that nourishment goes beyond food—it includes self-kindness and balance. For example, you can practice this mudra before meals to prepare your body for digestion or after eating to aid relaxation. Over time, you’ll feel more grounded and in tune with your body’s natural rhythm.

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