Maha Sacral Mudra: Meaning, Benefits and Steps to Perform

Maha sacral mudra
Maha sacral mudra. Image:eva_._sturm@instagram

Maha Sacral Mudra, also known as the Lower Pelvic Mudra, is a hand gesture associated with earth and water elements of the body. It is closely associated with the lower abdomen and the Sacral chakra, one of the body’s seven chakras (energy centers). This chakra governs aspects related to creativity, sensuality, and emotions.

This mudra is primarily known for enhancing the vitality and creativity associated with the Sacral Chakra. It’s very beneficial to relieve the symptoms of abdominal conditions, such as menstrual cramps, digestive problems and bladder or prostate disorders.


The term “Maha Sacral Mudra” is derived from the Sanskrit language. “Maha” translates to “great” or “grand,” and “Sacral” pertains to the Sacral chakra or Svadhisthana in Sanskrit. This hand gesture, often referred to as the “Great Sacral Seal” or the “Grand Gesture of the Sacral Chakra,” carries profound significance. It is intimately connected to the pelvic region, playing a pivotal role in stimulating creativity, enhancing sensuality, and nurturing emotional well-being.

Also read: Mudras for balancing 7 chakras

How to Do Maha Sacral Mudra

Maha Sacral Mudra is a key mudra in chakra meditation and energy alignment. This mudra is performed in a sequence of hand gestures. First gently connect the pads of your ring fingers together while touching your little fingers to your thumbs. This creates the initial posture. Hold this position for a minimum of 10 slow and steady breaths. Next, transition by joining the pads of your little fingers together and touching your ring fingers to your thumbs. Maintain this hand gesture for at least 10 breaths.

To maximize its benefits, repeat this sequence as desired for a minimum of seven minutes. For optimal results, incorporate Maha Sacral Mudra into your daily routine, practicing it 2 to 3 times a day.

  • Begin in a comfortable seated position for meditation or yoga.
  • Bring your hands into the Namaste or Anjali Mudra position, with your palms pressed together at your chest.
  • From the Namaste position, gently separate your palms while keeping your fingers spread apart.
  • Join the tips of your ring fingers together to create a circular connection. Index and middle fingers are separated and lightly stretched or extended.
  • Now, gently touch the pads of your little fingers to the tips of your thumbs, forming a circular junction with these two fingers.
  • Hold this hand gesture for a minimum of 10 slow and steady breaths, focusing on the connection between your fingers and the energy flowing through them.
  • After holding this position, transition by joining the pads of your little fingers together, while your ring fingers touch your thumbs, forming the next phase of the mudra.
  • Maintain this hand gesture for at least 10 breaths, continuing to breathe deeply and mindfully.
  • You can repeat this sequence as many times as you like, but it is recommended to practice Maha Sacral Mudra for a minimum of seven minutes to experience its full benefits.
  • For optimal results, practice this mudra 2 to 3 times per day to tap into its potential for balancing your Sacral Chakra and enhancing your emotional and creative energy flow.

Maha Sacral Mudra is known for helping individuals feel calm and grounded, as well as aiding in the processing of emotions. It can be particularly useful for complaints in the lower abdomen and may provide relief from pain during menstruation.


  1. Hydration: Ensure you stay adequately hydrated while practicing Maha Sacral Mudra. Dehydration can lead to discomfort or excessive pressure on your fingers during the practice.
  2. Empty Stomach: Ideally, practice Maha Sacral Mudra on an empty stomach, preferably during the early hours of the morning. A full stomach may cause discomfort and hinder the effectiveness of the mudra.
  3. Personal Comfort: Pay attention to your comfort during the practice. If you experience discomfort or pain, adjust your hand positions or discontinue the practice as needed.

Time & Duration

The ideal time for practicing Maha Sacral Mudra is typically in the early morning, preferably between 4 am and 6 am. This time frame is believed to be most conducive for obtaining the best results from the practice.

The Duration for Maha Sacral Mudra practice can be flexible and varies based on individual comfort and experience. You can begin with a shorter duration, such as 5-10 minutes, especially if you are new to the practice. As you become more accustomed to the mudra, gradually extend the duration to 15-20 minutes.


An affirmation that is often associated with the practice of Maha Sacral Mudra is: “No matter how dark my path may be at times, it leads to light.” This affirmation can be used while performing the mudra to help focus the mind and set a positive intention.

Maha Sacral Mudra is known for its calming and grounding effects and is often used for abdominal complaints and emotional processing. Using this affirmation can enhance the practice and promote a sense of balance and well-being.

Maha Sacral Mudra Benefits

Maha Sacral Mudra is associated with several benefits, each contributing to overall physical and mental well-being. Here are the benefits explained in individual paragraphs:

1. Reduces of Stress and Anxiety

Maha Sacral Mudra has the potential to reduce stress and anxiety. By engaging in this mudra, you can activate the sacral chakra, which is believed to help alleviate emotional tension and promote a sense of calm and relaxation.

2. Improvs Sleep Quality

This mudra is known to aid in improving sleep quality. The calming effect it has on the mind can help individuals who struggle with insomnia or have difficulty falling asleep. It’s particularly useful in creating a peaceful mental state conducive to better sleep.

3. Enhances Digestion

Practicing Maha Sacral Mudra stimulates the digestive system. This mudra is believed to create internal heat in the body, which can enhance the digestion process. It may be beneficial for individuals dealing with issues like constipation.

4. Strengthens the Sacral Chakra

One of the key benefits of this mudra is its ability to strengthen and balance the Sacral Chakra. A balanced sacral chakra is associated with improved emotional well-being and creativity. It helps in processing and releasing emotions, leading to a more harmonious state of mind.

5. Boosts Immune System

Maha Sacral Mudra is thought to contribute to the strengthening of the immune system. By promoting emotional balance and relaxation, it indirectly supports the immune system’s function, making the body more resilient to illness.

6. Relieves Menstrual Symptoms

Maha Sacral Mudra is particularly useful for alleviating menstrual discomfort. It can help reduce heavy menstruation and relieve cramps during period, providing relief during the menstrual cycle.


Maha Sacral Mudra is associated with the Sacral Chakra, offers a profound way to enhance creativity, emotional well-being, and physical health. By practicing this mudra, one can reduce stress, improve sleep quality, enhance digestion, strengthen the Sacral Chakra, boost the immune system, and find relief from menstrual discomfort. Incorporating this practice into daily routines during the ideal early morning hours can lead to a sense of balance and well-being, fostering a path from darkness to light.

The post Maha Sacral Mudra: Meaning, Benefits and Steps to Perform appeared first on Fitsri Yoga.

Item added to cart.
0 items - $0.00