Tongue to the Upper Palate — Nabhi Mudra

Nabhi Mudra involves placing the tip of the tongue against the upper palate. In traditional yogic practice, this tongue position is used to regulate and contain the movement of prana within the subtle body. It may be maintained during many yogic practices, with the natural exceptions of eating and speaking.

Swami Sivananda

The tongue is the sensory organ through which we experience taste and interact with the world around us. In yogic traditions, the position of the tongue is also regarded as an important element of practice. Proper tongue placement is traditionally believed to support concentration, influence the movement of vital energy, and facilitate a deeper awareness of one's inner state.

The yogic tradition has preserved a remarkable range of methods for cultivating physical health, mental stability, and spiritual awareness. The ability to regulate the senses is considered one of the foundations of concentration — whether one is practicing meditation, performing asana, working with the breath, or cultivating the ethical principles of yoga.

According to traditional accounts, advanced yogis and sages developed profound states of meditation through sustained concentration and sensory withdrawal. Their understanding of the human being extended beyond the physical body to include subtle energetic processes and the relationship between body, mind, breath, and consciousness.

Within this traditional framework, the human body is described as being traversed by numerous subtle channels known as nadis, through which prana is said to circulate. Yogic practices such as bandhas are traditionally used to influence the movement and distribution of this vital energy.

Nabhi Mudra represents one of the simplest ways of working with the position of the tongue. In traditional yoga, it is understood as helping to contain the upward movement of prana and direct attention toward the upper regions of the body.

The tongue can be viewed symbolically as a bridge between ascending and descending currents of energy. Depending on the practice, the tip of the tongue may rest immediately behind the teeth, in the central area of the palate, or further back toward the nasopharyngeal region. Within traditional yogic and tantric systems, these positions are associated with different energetic functions.

Maintaining contact between the tongue and palate also provides a stable physical point of attention. This can be particularly useful during meditation and breathwork, when even a subtle shift in bodily awareness can influence the quality of concentration.

Traditional Chinese practices contain similar descriptions of the tongue's relationship to the palate. Nabhi Mudra has been poetically described as allowing “the waters of the heavenly river to wash the Upper Palace”. In these traditions, the production and swallowing of saliva during practice may also be interpreted as part of a subtle energetic process.

Modern research has explored the relationship between tongue posture, jaw-muscle activity, and autonomic physiological responses. One study, for example, examined the effects of tongue position on mandibular muscle activity and heart rate. Such findings provide an interesting physiological perspective on why a seemingly simple change in tongue position may influence bodily awareness and relaxation.

From the perspective of yoga, however, the significance of Nabhi Mudra extends beyond its physical effects.

The position is traditionally incorporated into meditation because it provides an additional point of stability and awareness. As the tongue rests gently against the palate, the practitioner may find it easier to maintain attention, while the breath can gradually become quieter and more even. Nasal breathing may also arise naturally as the body settles into a relaxed state.

In this sense, Nabhi Mudra can serve as a simple bridge between physical posture, breath awareness, and meditation. By maintaining a stable point of bodily awareness, the practitioner gradually turns attention inward and develops greater sensitivity to the present moment.

To practice Nabhi Mudra, gently place the tip of the tongue against the upper palate. Traditional teachings describe several variations of the practice. The appropriate position depends on the practitioner's anatomy, experience, and the specific purpose of the practice.

The three traditional variations described below are Vayu Nabhi Mudra, Agni Nabhi Mudra, and Jala Nabhi Mudra.

In Vayu Nabhi Mudra, the tip of the tongue rests against the palate immediately behind the upper teeth, above the gum line.

This position is traditionally associated with the element of air (vayu) and is considered a relatively neutral form of the practice. According to yogic teachings, it is associated with qualities such as lightness, mobility, and movement.

Traditionally, Vayu Nabhi Mudra is considered particularly suitable for dynamic practices. It may be incorporated into asana practice, running, and other forms of physical exercise.

The practice should remain comfortable and natural. There is no need to apply excessive pressure with the tongue.

In Agni Nabhi Mudra, the tongue is positioned farther back so that its tip rests approximately in the middle of the upper palate.

This position is traditionally associated with agni, the principle of fire and transformation. Within the yogic framework, agni represents the power of transformation, digestion, and renewal.

Agni Nabhi Mudra is traditionally considered particularly appropriate during pranayama and other practices intended to cultivate alertness and vitality.

It may also be used as an aid to mental awakening — not only in the literal sense of becoming more alert after sleep, but also in the broader yogic sense of awakening from states of unconsciousness or spiritual inertia.

Jala Nabhi Mudra, also known as Soma Mudra, represents the water principle.

In this variation, the tongue is drawn gently backward so that its tip approaches the entrance to the nasopharyngeal region. This is an advanced position and should never be forced.

Traditionally, Jala Nabhi Mudra is associated primarily with meditation and with the descending movement of subtle energy. It is linked with soma — the “divine nectar” described in various Indian spiritual traditions and traditionally associated with immortality, nourishment, and higher states of consciousness.

Traditional accounts describe various sensations that may arise during this practice, including goosebumps, a feeling of coolness, or a subtle sensation of descending energy. These experiences have been interpreted symbolically as the flow of soma or as a “golden rain of grace”.

Such descriptions belong to the traditional spiritual framework of the practice and should not be interpreted as established physiological mechanisms.

Nabhi Mudra is simple enough to incorporate into everyday life and does not necessarily require a separate yoga session. When practiced gently and without strain, it can become a natural component of meditation, breath awareness, or periods of quiet concentration.

The traditional purpose of the practice is not simply to place the tongue in a particular position, but to cultivate greater awareness of the relationship between body, breath, attention, and subtle energy.

With regular practice, the practitioner may become more sensitive to subtle changes in breathing, bodily sensations, and mental activity. Nabhi Mudra can therefore serve as a simple preparatory practice for meditation and other contemplative disciplines.

From the perspective of yoga, its primary value lies in its ability to provide a stable physical reference point while attention gradually turns inward.

The practice is traditionally regarded as calming and conducive to concentration. By bringing awareness away from external stimulation and toward the body, breath, and mind, Nabhi Mudra may support the development of sustained attention and a deeper contemplative experience.

Important: This article presents traditional Ayurvedic and yogic perspectives for educational and informational purposes only. It is not intended as medical advice or as a substitute for professional medical care. Any significant changes to your diet or lifestyle, particularly if you have a chronic health condition, should be discussed with your physician or a qualified healthcare professional.

• Li Gongcheng. Tai Chi Chuan — Fundamentals, Theory and Practice. Lecture, Moscow, May 2018.
• Schmidt JE, Carlson CR, Usery AR, Quevedo AS. “Effects of tongue position on mandibular muscle activity and heart rate function.” Oral Surgery, Oral Medicine, Oral Pathology, Oral Radiology, and Endodontology. 2009 Dec;108(6):881–888.