Asana of the Month Looking Within (Sanmukhi Mudra)

Looking Within uses the leg placement of Lotus pose while using both hands to block sight and sound.

Instead of a mudra resting both hands on your knees, legs, or below the abdomen, your hands cover your eyes blocking out visual stimulus and your thumbs are placed in the ear canal or over the ear canal to reduce audio stimulus.

Like Lotus pose, Looking Within is meant to bring your thoughts inward during meditation.

If you cannot sit in full Lotus, you can sit in Half Lotus or Easy Sitting Pose. You can also do Looking Within seated in a chair.

The goal of Looking Within is mediating and mindfulness, not improved flexibility and stamina.


English Name: Looking Within

Sanskrit Name: Sanmukhi Mudra

Difficulty Level: 3

Start Position: Lotus


Step 1.

While sitting in Lotus, cover both eyes with your hands and lift your elbows so they are parallel to the floor.

Step 2.

Place your thumbs in or over your ears to reduce external sounds.

Step 3.

Remain in the pose as long as it feels comfortable.


Physical Benefits:

  • Opens up the hips
  • Improves knee flexibility
  • Lubricates knee joint
  • Relieve or prevent arthritis
  • Tones abdominal muscles
  • Improves digestion
  • Tones back and shoulder muscles

Mental Benefits

  • Focuses the mind
  • Reduces stress
  • Reduces anxiety
  • Reduces mild depression


  • Glaucoma
  • Hearing aids
  • Cornea disease (rest fingers above and below the eyes)
  • Low back, hip, knee, or ankle injury