15-Day Yoga Mudra Challenge

Trimurti Mudra for Menopause and Life Transitions

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

Duration: 20 minutes

Meaning and Purpose

Trimurti Mudra, the Gesture of the Trinity, honors the natural cycles of creation, preservation, and transformation. This practice supports women’s hormonal balance and emotional well-being during menopause and other major life transitions. It helps you release resistance to change, inviting grace and renewal through all stages of life.

This page includes a guided video and meditation with Dr. Juli Kramer. The practice blends gentle breath awareness and mindful focus to soothe the nervous system, reduce heat, and restore energetic harmony in the reproductive and endocrine systems.

The North American Menopause Society notes that stress management and mind-body practices can improve sleep, mood, and physical comfort during menopause.

How to Practice Trimurti Mudra

Sit comfortably with your hands resting on your thighs.
Bring your palms together, keeping the fingertips pointing downward.
Touch the tips of both thumbs together, forming a small triangle between the hands.
Close your eyes and breathe gently into the lower abdomen and heart center.
With each exhale, release tension and invite calm acceptance.

Hold the mudra for 10–15 minutes, or follow along with the guided meditation for deeper relaxation.

Healing Focus and Benefits

Trimurti Mudra balances the hormonal system, eases menopausal symptoms such as hot flashes or irritability, and supports emotional adaptability. Energetically, it symbolizes unity within change—the understanding that transition is a natural and sacred part of life. With practice, you’ll cultivate serenity, self-acceptance, and renewed vitality.

As described by Yoga Journal, yoga-based practices can regulate hormones, calm the mind, and promote emotional stability through menopause and beyond.

Integrating into the 15-Day Yoga Mudra Challenge

In the Radiant Shenti Yoga Mudra Challenge, Trimurti Mudra offers compassionate support during life’s transitions. Practice it when navigating change—physical, emotional, or spiritual—to reconnect with your inner wisdom and move forward with ease.

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