Mewing versus Nabho Mudra: In Defense of Yoga

Nabho Mudra is a specific yogic tongue-and-mouth posture that enhances meditation and well-being. This ancient practice has roots in traditional yoga and is known for its calming and healing properties. On the other hand, mewing is a modern technique developed by Dr. Mike Mew and Dr. John Mew. It focuses on proper tongue posture to improve facial structure and breathing.

This article explores the connection between these two practices. We will delve into how mewing is rooted in the ancient practice of Nabho Mudra, highlighting the appropriation of traditional techniques for contemporary purposes, their respective tutorial, benefits and practices, and their relevance in today’s health and wellness culture.

side view comapring mewing to nabho mudra
Mewing and Nabho Mudra. The Physical Actions are Similar

Mewing and Nabho Mudra: Historical and Cultural Background

Origins and Development

An indication of Nabho Mudra’s history is its mention in ancient yogic texts such as the Gheranda Samhita and the Hatha Yoga Pradipika. These texts highlight its significance in traditional yoga practices, emphasizing its role in mental and physical health. Practiced for centuries, Nabho Mudra was a means to control the mind and connect with higher states of consciousness.

Dr. Mike Mew and Dr. John Mew, who adapted the principles of Nabho Mudra, created mewing for modern health and aesthetic goals. This technique gained popularity through online communities and social media (like TikTok and Instagram), where people shared their experiences and results. The Mews’ approach focuses on the importance of proper tongue posture in influencing facial structure and breathing, a concept rooted in the ancient practice of Nabho Mudra.

Cultural Significance

Nabho Mudra is important in yoga and meditation practices and essential for achieving mental clarity and physical well-being. The practice is deeply embedded in the cultural fabric of traditional yoga, emphasizing holistic health. Further, Nabho Mudra is the preparation practice or a stepping stone to the “King of Mudras” Khechari (Kechari) Mudra.

In contrast, mewing has seen a rise in contemporary health and wellness culture, driven by the desire for aesthetic improvements and better breathing habits. Despite its ancient roots, mewing rarely acknowledges its connection to traditional practices like Nabho Mudra.

diagram showing the final stage of kechari mudra exercises
The “King of Mudras” Khechari (Kechari) Mudra.

Understanding Nabho Mudra

Meaning and Concept

Nabho is Sanskrit for “sky,” and Mudra means gesture or seal. Together, Nabho Mudra translates to the “Gesture of the Sky” or “Yogic Tongue Lock.” This practice involves specific tongue placement to create a meditative state focusing on Anja (third eye chakra) and internal energy flow.

Alternate Names

Nabho Mudra is also known as the Yogic Tongue Lock or the Gesture of the Sky. These names highlight the practice’s goal of elevating one’s mental and spiritual state, much like the sky.

Connection Between Nabho Mudra and Mewing

Concept of Oral Posture

Both Nabho Mudra and Mewing emphasize the importance of oral posture. Proper tongue placement is crucial in both practices to achieve their intended benefits. In Nabho Mudra, the tongue is positioned against the roof of the mouth to facilitate mental calmness and energy flow. Similarly, the tongue rests on the palate in mewing to improve facial structure and breathing.

Basic Principles

The basic principle Nabho Mudra and mewing share is the placement of the tongue against the roof of the mouth. The Mewing practice theorizes that this tongue position will align the jaw and improve overall posture. Both practices advocate for a relaxed yet firm tongue position, promoting better alignment of the jaw and body.

Benefits of Nabho Mudra

Mental Benefits

Nabho Mudra is known for calming the mind and suppressing thoughts. Practicing this mudra can help reduce mental chatter, leading to a more peaceful and focused mind. It is especially beneficial during meditation, enhancing the ability to concentrate and maintain mental clarity.

Physical Benefits

One vital physical benefit of Nabho Mudra is that it facilitates the flow of energy, or prana, throughout the body. This enhanced energy flow can help heal and prevent diseases, promoting overall physical well-being. The practice also supports the body’s natural healing processes and boosts the immune system.

Spiritual Benefits

Nabho Mudra also offers profound spiritual benefits. By connecting with higher states of consciousness, practitioners can deepen their meditation practice and experience a sense of spiritual elevation. This mudra helps align the mind, body, and spirit, fostering a deeper connection with one’s inner self and the universe.

Benefits of Mewing

Potential Physical Benefits

Mewing has gained popularity for its potential physical benefits, particularly in improving jawline and facial structure. Using the Mewing Tutorial, Proper tongue placement can help enhance the definition of the jawline. Making the jaw more pronounced and aesthetically pleasing. Additionally, mewing promotes nasal breathing over mouth breathing, leading to better respiratory health and reduced risk of related issues like sleep apnea and TMJ disorders.

Aesthetic Improvements

Many individuals are motivated to practice mewing because of the aesthetic improvement it can bring. Consistent practice, it claims, will result in a more defined jawline and improved facial symmetry. These changes can enhance overall facial aesthetics, creating a more balanced and attractive appearance.

Nabho Mudra Tutorial

Preparation for Nabho Mudra Tutorial

To perform Nabho Mudra effectively, start in a comfortable sitting posture. Suitable postures include Padmasana (Lotus Pose), Sukhasana (Easy Pose), and Vajrasana (Thunderbolt Pose). Ensure comfort in sitting, allowing a more focused and prolonged practice.

Nabho Mudra Tutorial: Step-by-Step

  1. Tongue Position: Roll your tongue back to touch the soft palate. The tip of your tongue should rest comfortably against the roof of your mouth.
  2. Gaze Focus: Direct your gaze towards Anja (the third eye) between your eyebrows. This focal point helps maintain concentration and deepen the meditative state.
  3. Breath Retention: To enhance the practice, incorporate breath retention techniques. These involve taking deep breaths and holding them briefly before exhaling slowly.

Nabho Mudra Tutorial: When and Where to Practice

Nabho Mudra is versatile and easily practiced at any time and place. You can incorporate this mudra into daily walking, sitting, or standing. However, it is advisable to avoid practicing while eating or talking, as these activities can interfere with the proper execution of the mudra.

mewing tutorial

mewing tongue posture diagram. same as nabho mudra
Mewing Tongue Posture Diagram for Tutorial

Mewing Tutorial: Step-by-Step

  1. Proper Tongue Placement: Place the tongue against the roof of the mouth, just behind the front teeth. Ensure the entire tongue is flat against the palate, not just the tip. Refer to the mewing tongue posture diagram above.
  2. Jaw Positioning: Keep the jaw relaxed and slightly forward. This position helps maintain proper alignment and prevents unnecessary tension.
  3. Incorporating Nasal Breathing: Always breathe through your nose while practicing mewing. Nasal breathing supports proper tongue posture and overall oral health.

Mewing Tutorial: Body Posture

Maintaining good body posture is crucial for effective mewing. Ensure your back is straight, shoulders are relaxed, and head is held high. This alignment supports the correct mewing tongue position and promotes overall posture health.

Mewing Tutorial: Consistency and Duration

For best results, follow the mewing tutorial and practice consistently throughout the day. Integrating mewing into your daily routine and being mindful of your tongue and posture is recommended. Visible results can vary, but some practitioners report changes within a few months.

Common Mistakes and Precautions

For Nabho Mudra

  1. Avoiding Strain: Practice Nabho Mudra gradually to prevent straining the tongue and jaw muscles. Overexertion can lead to discomfort and potential injury..
  2. Seeking Guidance: If you are new to Nabho Mudra, it is advisable to seek guidance from experienced practitioners to ensure proper technique and prevent mistakes.

For Mewing

  1. Incorrect Tongue Placement: Ensure the entire tongue is pressing against the roof of the mouth. Incorrect placement can reduce effectiveness and cause discomfort.
  2. Over-Tensing the Jaw: To prevent tension and potential jaw issues., keep the jaw relaxed
  3. Consulting Healthcare Providers: If you experience pain or discomfort while mewing, consult healthcare providers to avoid potential risks.

Scientific Evidence and Criticisms

Nabho Mudra

Historical texts and anecdotal evidence support Nabho Mudra, widely adopted in yogic traditions for its mental, physical, and spiritual benefits. However, scientific studies on its effectiveness are limited.


Mewing needs comprehensive scientific research, and its long-term effectiveness needs to be clarified. Medical professionals often criticize Mewing for lacking substantial evidence supporting its claims. Some cite concerns about the potential risks associated with an unsupervised practice.

Alternatives to Mewing

Orthodontic Treatments

Traditional orthodontic treatments, such as braces and aligners, effectively correct misaligned teeth and improve oral posture. These treatments have extensive research and professional endorsement​​. Braces and aligners gradually move the teeth into their proper positions, improving both function and aesthetics. An orthodontist typically supervises them, ensuring a safe and effective outcome.

Surgical Options

Surgical options such as corrective jaw surgery are available for significant jaw structure changes. These procedures can address severe alignment issues but have higher risks and costs​​. Jaw surgery can realign the upper and lower jaws, improve bite function, and enhance facial aesthetics. However, it is a major surgical procedure that requires a thorough evaluation by a healthcare professional.

Other Facial Exercises

Various other facial exercises and techniques can enhance facial aesthetics and jawline definition. These exercises offer alternative methods for achieving goals like mewing without the associated risks​.​ Facial exercises can strengthen the muscles of the face, improve blood circulation, and contribute to a more toned and youthful appearance.


Summary of Key Points

Both Nabho Mudra and Mewing offer many unique benefits. Nabho Mudra is rooted in ancient yogic practices for its meditative and healing effects. Although inspired by similar principles, mewing is a modern technique emphasizing facial aesthetics and proper oral posture. Both practices advocate for appropriate tongue placement against the roof of the mouth and maintaining good posture.

Final Thoughts

While both Nabho Mudra and mewing have benefits, it is essential to approach these practices with realistic expectations and caution. Incorporating these techniques into your wellness routine can enhance overall health and well-being. Consult professionals if needed. By understanding the origins and proper execution of these practices, individuals can make informed decisions about their health and wellness routines.


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