Nasikagra Mudra — a simple path to concentration and calmness

Mudras are not merely symbolic gestures, but ancient energetic keys mentioned in texts as ancient as the Vedas. These positions of the fingers create energetic "locks" (bandhas), redirecting the flow of prana through the body. Among hundreds of mudras, Nasikagra mudra stands out for its surprising simplicity and instantaneous impact on the consciousness. This practice, which only requires focusing one's gaze on the tip of the nose, serves as a bridge between the physical and mental planes, improving concentration and bringing peace of mind.

Mudras awaken dormant energies just as a key opens a lock.

Swami Satyananda Saraswati

Historically, Nasikagra mudra was used as preparation for meditation, helping a scattered mind attain the necessary state of concentration. Modern studies confirm that focusing on a single point reduces the activity of beta waves of the brain, thereby diminishing mental noise [4].

References to the technique of focusing on the tip of the nose appear in multiple key texts:

• "Gheranda Samhita" (XVII century) describes the mudra as a tool for achieving unmani-avastha (a state of thoughtlessness).
• "Hatha Yoga Pradipika" (XV century) connects the practice with the awakening of Ajna chakra — the so-called "third eye" or center of intuition.
• In the tradition of Kriya yoga, the mudra is used for balancing the Ida and Pingala nadis.

Interesting fact: in Ayurvedic manuscripts, the position of the hands for meditation with a focus on the nose was recommended to stabilize the mind of those with Vata dosha imbalance [3].

Correct execution is the key to effectiveness of Nasikagra mudra.

1. Preparation for practice:
   • sit in a meditative asana with a straight spine: Padmasana, Siddhasana, Vajrasana, Sukhasana, Ardha Padmasana, or Swastikasana;
   • if you experience discomfort in these asanas or they are inaccessible to you, you may practice sitting on a chair (feet on the floor, back straight).
2. Initial position:
   • head straight, gaze directed forward;
   • shoulders relaxed, palms on the knees in Chin- or Jnana-mudra;
   • breathing is even and natural.
3. Execution for beginners:
   • raise your right hand toward your nose;
   • place your index and middle fingers on your forehead, at the point between the eyebrows; an alternative option is to bend the fingers, pressing the pads to the palm;
   • place your thumb opposite your right nostril;
   • place your ring finger and/or little finger (whichever is comfortable) opposite your left nostril;
   • keep the palm relaxed and turned to your face;
   • after gently closing the nostrils, slowly lower your gaze;
   • hold your focus for 3–5 seconds;
   • smoothly return your gaze to the initial position;
   • repeat for 5–7 cycles.
   Important! Do not hold your breath.
4. Progressive practice:
   • gradually increase the breath retention time up to 30–60 seconds;
   • maintain natural nasal breathing;
   • practice 1–2 times a day.

Critical nuances:

• Focus strictly on the tip of the nose (Nasikagra Drishti), avoiding moving your eyes to the bridge of the nose.
• In case of discomfort, partially close your eyelids.
• It is strictly forbidden to strain your eye muscles, bring your eyes to the bridge of your nose, hold your breath, or slouch your back.
• The pressure of the fingers on the nostrils must be minimal — only a light touch, sufficient only for blocking the airflow. Excessive pressure may cause tension or migraines.
• Traditionally, the right hand is used. Left-handed individuals are permitted to use the left hand as long as the same finger placement is maintained.
• Start with one minute a day, increasing the time by 10 seconds each week.
• Control the position of the shoulders (shoulders lowered, shoulder blades drawn together).
• In case of discomfort, immediately stop, gently massage the eyes with your palms, and try again later.

In rare cases, improper execution and excessive effort were linked to problems with the eye muscles.

It is recommended to alternate this technique with other exercises.

1. Warm-up of the neck and shoulders.
   • Tilt and turn your head softly, along with circular shoulder rotations (performed for 30–60 seconds), remove muscle tension and indirectly reduce strain on the eyes.
2. Soft movements of the eyes (without fixation).
   • Perform circular movements of the eyes, clockwise/counterclockwise (10–15 repetitions).
   • Slowly redirect the gaze left-to-right, up-and-down (10–15 repetitions).
   • Do not perform sharply or forcefully.
3. Near-to-far focusing (finger exercises).
   • Focus on a fingertip at a distance of ~20–30 cm → shift your gaze to a distant object several meters away (10–15 times) to improve accommodative coordination and relieve static fixation.
4. Fluttering and controlled blinking.
   • Blink rapidly yet gently for 10–20 seconds → close your eyes and rest for 20–30 seconds to moisten the cornea and remove tension.
5. Palming (relaxation of the eyes).
   • Without applying pressure, gently place warm palms over your closed eyes for 1-3 minutes. Notice how the exercise perfectly removes fatigue and relaxes the eyes.
6. Massage around the eyes and eyebrows.
   • Perform light, circular strokes along the orbital ridge and massage the temporal area (30–60 seconds) to improve blood circulation and reduce spasms.

People with ophthalmological diseases — as well as those who have undergone recent eye surgery or suffer from glaucoma, retinopathy or neurological disorders — are advised to consult with a doctor beforehand.

Nasikagra Drishti is a practice of awareness for the eyes. Like an arrow released from a bow, your gaze must be softly directed toward the target without tension.

B. K. S. Iyengar

Advantages of the practice

• Improves concentration.
  Nasikagra mudra works as a mental trainer, cultivating stability of the mind. Fixating one's gaze on a single point reduces susceptibility to external stimuli, increases the capability for deep focus, strengthens neural connections in the prefrontal cortex[1], and effectively prepares the mind to solve complex intellectual tasks. This is a simple yet effective way to improve concentration.
• Calms the mind and reduces stress.
  The practice creates an "island of silence" in the continuous flow of thoughts, answering the question, "how can one calm a restless mind?" With regular execution it activates the parasympathetic nervous system, slowing the rhythm of breathing and thereby decreasing cortisol production[2]. Furthermore, the mudra interrupts the cycle of intrusive thoughts and helps normalize heart rhythm through the deep synchronization of breathing and attention, serving as an effective method for relaxation and reduction of stress.
• Develops awareness and inner peace.
  The technique serves as an effective instrument for learning the art of being present "here and now," thereby fostering the development of awareness. It cultivates the skill of observing thoughts and sensations without immediate evaluation, strengthens the stance of a "witness of consciousness," and creates an important space between stimulus and response — the basis for developing genuine emotional stability in stressful situations.
• Stimulates the Ajna chakra ("third eye").
  According to yogic tradition, Nasikagra mudra is aimed at activating the Ajna chakra, the energy center located between the eyebrows. This ancient yogic practice strengthens one's perception of the subtle signals of consciousness, develops the ability to view situations holistically, and opens access to suprarational knowledge, effectively balancing logical and intuitive perception. It is a key mudra for activating the "third eye".
• Benefits the eyes and vision.
  The practice has a pronounced positive physiological effect on the visual system. Focusing on a single point trains the ciliary muscles of the eyes, improves their accommodative flexibility, and reduces visual fatigue, which is especially relevant to those who work with screens for long periods of time[5]. It serves as a protective measure for age-related vision changes and enhances clarity of perception, thus confirming the benefits of mudras for physical health.
• Effectively prepares for meditation.
  Nasikagra mudra acts as the ideal "launchpad" for deeper meditative practice. It quickly creates the necessary mental focus and quiets internal dialogue. This practice helps cultivate a stable posture and synchronize breathing with the fixation of the gaze (inhaling and exhaling while maintaining focus on the point of concentration), thereby shifting brain activity into a calmer rhythm[2]. This helps deepen the state of relaxation within just 3–5 minutes of practice, providing effective preparation for meditation.

Integration into practice: when, how much and with what to combine

• In the morning (5–6 a.m.): use instead of coffee for clarity of the mind.
• Before meditation: devote three minutes to pacifying the mind.
• When stressed: use the quick version (one minute).

• Exacerbation of glaucoma.
• Trigeminal neuritis.
• Strong myopia (-6 or higher).

Nasikagra practice (mudra or drishti) combines ideally:

• With Nadi-shodhana: the mudra physically controls the nostrils, strengthening the cleansing effect;
• With meditation: three minutes of drishti calm the mind, preparing it for deeper concentration practices (e.g. Trataka, mantras);
• With asanas (or asana sequences, like Surya Namaskar): drishti gathers attention, channeling the energy of movement into contemplation.

Conclusion

Nasikagra mudra is a simple way to improve concentration that is accessible to everyone. Its power lies in the paradoxical combination of simplicity in execution and depth of impact. With regular practice you will obtain resistance to stress, heightened focus on tasks, access to intuitive insights through the "third eye," and improved health of the eyes and nervous system.

Start today: set aside two minutes in the morning, touch your nose, and observe your breathing. This is the first step toward mental stillness — your superpower in a world of chaos.

Author Tatyana Kalashnikova

Expert Andrey Verba

List of references:

1. Gothe, N.P., et al. Yoga Effects on Brain Health: A Systematic Review // Brain Plasticity. 2019. DOI: 10.3233/BPL-190084.
2. Pascoe, M.C., et al. Yoga and stress reduction: A meta-analysis // Psychoneuroendocrinology. 2017. DOI: 10.1016/j.psyneuen.2017.08.008.
3. Telles, S., et al. Yoga for mental health disorders // Depression Research and Treatment. 2012. DOI: 10.1155/2012/401513.
4. Satyananda Saraswati S. Asana. Pranayama. Mudra. Bandha. Moscow: Sofia, 2000.
5. Frawley D. Ayurveda and the Mind. Amrita, 2015.
6. Srinivasa Rao. Ancient Mudras for the Modern Person. Saint Petersburg: Vedy, 2018.
7. Saraswati, S.S. Kundalini Tantra. Bihar: Yoga Publications Trust, 2001.