How Can Mudras Benefit the Health and Well-Being of Kids?

by Kristyn Avalos, Marketing Coordinator

Kindergarten students at Paul Norton Elementary practicing mudras during a Mindful Education in Schools lesson — *Kindergarten students at* *Paul Norton Elementary* *practicing mudras during a* *Mindful Education in Schools* *lesson*

"When we embrace the power of mudras, we empower children to navigate their emotional landscapes with clarity, confidence, and resilience." - Kristyn Avalos

In a world where children are constantly learning how to manage their big feelings, mudras—ancient hand gestures used in yoga and meditation—offer a simple yet powerful tool for emotional regulation, focus, and self-awareness. While mudras have been practiced for thousands of years to support mental clarity and inner peace, their benefits are just as relevant and accessible for children today.

Mudras are a beautiful blend of movement, mindfulness, and emotional support—all packed into a simple hand gesture. Whether your child is feeling anxious, wiggly, or just in need of a moment of peace, mudras can offer a quiet, powerful reset.

So, what exactly are mudras, and how can they help kids?

*Student at Fillmore Elementary practicing the Open Your Heart mudra*

What Are Mudras?

Mudras are symbolic hand gestures that originated in ancient India, often described at Challenge to Change as “yoga for your fingers.” Commonly practiced during yoga, meditation, or breathwork, each mudra is associated with a specific emotion or intention—such as grounding, calming, energizing, or healing. Like yoga poses, mudras represent different energies and feelings, creating a bridge between the mind and body.

At Challenge to Change, we use mudras during our Seated Practice to give structure during stillness while still incorporating free expression. For example, the Plug into the Earth mudra—formed by touching the index and middle fingers (or “peace fingers”) together and placing them on the ground or seat—can help promote feelings of peace and relaxation. This tends to be a favorite mudra for all ages!

Plug into the Earth from Challenge to Change's Mudras Card Deck — *Plug into the Earth from Challenge to Change's* *Mudras Card Deck*

For children, mudras offer a tangible way to express how they feel or how they want to feel. In her book Unselfie, author Michele Borba notes that many children today struggle to identify and express their emotions because they lack the emotional vocabulary to do so. As digital communication becomes more dominant, kids have fewer face-to-face opportunities to explore emotions and develop self-awareness.

By incorporating mudras into their routines, children can communicate their feelings more effectively, improving emotional regulation and promoting self-awareness. Think of them as “hand superpowers” that connect body and mind, helping children regulate emotions, find calm, and tap into their inner strength.

6 Benefits of Mudras for Kids

1. Emotional Regulation

Holding a mudra during moments of stress, anxiety, or overwhelm can help children self-soothe. The tactile and intentional nature of the hand gesture provides a grounding experience that supports nervous system regulation. For example, holding the Heart Center mudra while breathing deeply can help kids feel safer, connected, and calm.

Join Challenge to Change Founder + CEO, Molly Schreiber, in this quick video!

2. Focus and Concentration

Some mudras stimulate parts of the brain responsible for attention and memory. When paired with breathing exercises or mindful moments in the classroom, mudras can enhance a child’s ability to concentrate on learning tasks or transition between activities with greater ease.

3. Body-Mind Awareness

Practicing mudras invites kids to tune into their own bodies and emotions. This awareness is the first step in developing mindfulness and self-understanding—skills that support lifelong emotional intelligence.

4. Nonverbal Expression

Not all children are ready or able to verbalize their feelings. Mudras can offer a silent, empowering way for kids to communicate what they’re experiencing inside. For instance, using the Open Your Heart mudra can help a child express love and care without words.

5. Builds a Mindfulness Routine

Because they’re easy to learn and require no equipment, mudras are a great entry point into mindfulness practices. Whether in a yoga class, during circle time, or as part of a bedtime routine, mudras provide a familiar rhythm that kids can return to again and again.

6. Encourages Calm Transitions

Transitions can be tough for little ones—whether it's starting the school day, moving from recess to learning time, or winding down before bed. Incorporating mudras into these transitions helps signal a shift in energy and focus, making the change feel smoother and more manageable.

One of our students demonstrates her favorite mudra

How to Introduce Mudras to Children

Make it playful: Introduce each mudra with a story, animal character, or matching mantra like “I am calm” or “I am strong.”
Use visual aids: A mudras card deck with pictures and affirmations can make it easy and inviting for kids to follow along.
Pair with breathwork: Have children hold the mudra while taking a few slow, mindful breaths.
Repeat regularly: Just like building a muscle, emotional regulation improves with consistent practice. Revisit the same mudras over time to build familiarity and confidence.

By incorporating these practices into daily life, we can create an atmosphere where emotional expression and understanding are priority. When we embrace the power of mudras, we empower children to navigate their emotional landscapes with clarity, confidence, and resilience.

With just a few minutes a day, you can help children access inner calm, build confidence, and develop tools they’ll carry for life.

Thanks for reading,

Kristyn

Yoga and Mindfulness Resource Center

If you're interested in getting access to all of our best yoga and mindfulness resources in one easy-to-access place, I highly encourage you to check out our Yoga + Mindfulness Resource Center. There are plenty of free resources for you to try with a new free resource added each month.

Full Kids Yoga + Mindfulness Lesson Plans
Digital versions of Challenge to Challenge's card decks (including the Mudras Card Deck!)
Breathing practice instructional videos and card decks for calming, focus and energy
Movement videos and yoga sequences
Guided mindfulness audio tracks
Mindful games + social-emotional learning worksheet Printables
Teacher self-care practices and in-services