Pranidhana Mudra: grounding the mind and body to support surrender and inner forgiveness.

‘Tis the season to soften into what truly matters.

Pranidhana Mudra is a gesture of surrender, grounding, and gentle release. It supports moments when you’re ready to let go of what you are not and calm the nervous system as you soften into who you are. This mudra helps ease tension in the mind and body, reduce stress and anxiety (which are often prevalent this time of year), and support a sense of inner steadiness — creating space to give forward from a place of clarity rather than obligation.

These qualities often surface naturally during Christmastime, when the pace quickens yet the desire for reflection deepens and the need to release emotional weight becomes more present. It’s a season that, while often full of pressure and hustle, innately invites tenderness, memory, and honest self-inquiry — including a clearer sense of what you’re ready to carry forward and what you’re allowed to leave behind. Pranidhana Mudra meets this moment by supporting inner forgiveness, energetic release, and the choice to soften without forcing connection, conversation, or repair.

The shape encourages grounding, supports the digestive and urinary systems, and connects you to the root and sacral chakras, as well as the stabilizing element of earth and the fluid element of water. It reminds you that clarity and forgiveness begin internally — through release, presence, and permission — rather than through external action or expectation.

Practice this mudra anytime you want to soften into forgiveness (for your sake, not the sake of others), release what no longer needs to be carried, and create the inner space needed to give forward with presence and ease.

Check out ways to practice mudras live with our empowering yoga community on our live class schedule!

🫶🏻MUDRA: Pranidhana

Benefits of Pranidhana Mudra:

• reflection

• release

• grounding

• surrender

• inner forgiveness

• calming the mind + nervous system

• support during times of stress, anxiety, and emotional heaviness

• letting go of attachments that no longer serve

• creating inner steadiness so you can give forward with clarity

• supports the digestive and urinary systems

• connection to root (muladhara) + sacral (svadhisthana) chakras

• connection to the earth + water elements

Why practice Pranidhana Mudra:

Practice Pranidhana Mudra to ground the mind and body, support surrender, and gently release what no longer needs to be carried — creating space for inner forgiveness without pressure or expectation.

How to practice Pranidhana Mudra:

Find your comfortable seat. Join the tips of your middle and ring fingers to the tips of your thumbs on each hand. Extend your index and pinky fingers. Bring your hands in front of your body and join your index and pinky fingers on your right hand to the corresponding finger on your left hand. Rest the back of your wrists on your thighs as you hold this shape in front of your body. Soften your shoulders and align your spine.

🧘🏻‍♀️MEDITATION: Calm + Clear Before the New Year

WHY:

Practice this meditation to soothe the nervous system, reflect on what you’re ready to leave behind, and move toward the new year feeling calmer, clearer, and more rooted in yourself.

PLACE:

Find a comfortable seat. Perhaps sit on a bolster or blanket to get your hips a little higher than your knees. 

MUDRA:

Invitation to bring your hands into Pranidhana Mudra by joining the tips of your middle and ring fingers to the tips of your thumbs on each hand. Extend your index and pinky fingers. Bring your hands in front of your body and join your index and pinky fingers on your right hand to the corresponding finger on your left hand. Rest the back of your wrists on your thighs as you hold this shape in front of your body. Soften your shoulders and align your spine.

PRANAYAMA:

Inhale through your nose for a count of five.

Pause and be with that breath for a count of five.

Release the breath through your nose for a count of five.

Continue for 3-5 minutes.

DRISHTI:

Soften or close your eyes if it feels safe and comfortable.

TO END:

Surrender control of the breath and release the hand shape. Spend a few moments reflecting on what you feel and know you are meant to leave behind as this year comes to a close. With each exhale, allow these things — situations, relationships, people, or patterns — to gently leave your being.

✨MANTRA:

I easily release everything I am not and surrender to everything I am.

I hope this practice supports you in releasing what you’re not, grounding into who you are, and moving through this season with greater clarity and ease.

You belong here — in your body, in your practice, and in our community — always, in this season and the next.

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