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Yoga isn’t just a path to bodily health but in addition a holistic follow that nurtures psychological and religious well-being, serving to you unlock the perfect model of your self.
Amongst yoga’s many strategies, particular hand gestures, often called mudras, play a novel function in selling weight reduction. These easy but highly effective gestures, when practised recurrently, may also help scale back stomach fats, enhance metabolism, and assist a wholesome life-style.
Mudra, which accurately means ‘seal’ or symbolic hand gesture, has deep roots in yoga and Hindu traditions. These gestures are generally practised throughout yoga asanas, meditation, and pranayama, and even depicted within the sculptures of gods and goddesses. Most mudras belong to the hasta mudra class, involving particular formations of the fingers.
Every finger of the hand represents the 5 parts our physique is fabricated from. The formation of the hand gesture in mudra follow impacts the circulate of the component within the physique and redirects the prana in nadis as nicely. They assist in altering our temper, stimulate the sense organs, improve circulation, enhance mind exercise, and contribute to general good bodily and psychological well being.
A yoga mudra alongside together with your meditative follow may also help in weight reduction by enhancing metabolism, selling cleansing, enhancing your consuming habits, and inspiring a wholesome thoughts.
On this article, we’ll discover the best yoga mudras for weight reduction, how they work, and how one can follow them to attain your health objectives.
Advantages of yoga mudra for weight reduction
Yoga Mudras are based mostly on the Ayurvedic precept of 5 parts that make up the human physique – Jal (Water), Prithvi (Earth), Akash (Area), Vayu (Air), and Agni (Fireplace). When these parts are out of stability, the physique is susceptible to sickness. Mudras help within the re-establishment of this equilibrium.
Practising mudras are a handy sort of train as a result of it may be carried out wherever and doesn’t require particular experience.
If you wish to shed extra pounds, you’ll want to make use of yoga mudras to stimulate the organs that management your urge for food, digestion, and metabolism. When these three variables are triggered, you’ll start to shed extra pounds.
Totally different mixtures of joined fingertips are utilized in these hand mudras to convey distinctive energies from the fingers into the physique. The rerouting of those energies encourages particular organs and nerves to supply new energies that help weight reduction.
Mudras work in several methods for various folks. Within the case of weight reduction, chances are you’ll not see the results instantly. If practiced diligently for 3-4 weeks, chances are you’ll begin seeing the results. It’s stated that sometimes, it takes approx. 6-8 weeks for a mudra to point out vital results on the physique.
Every mudra needs to be practiced for a minimum of half-hour if you’re anticipating weight reduction.
When a mudra is practiced with dedication, measurable advantages are rapidly seen. Practising mudra will :
- Encourages the circulation of refined vitality all through the physique, which is useful to your general well being and well-being.
- Will increase vitality and focus.
- Boosts the immune system.
- It helps in inducing high quality sleep
- Support in lowering signs of bronchial asthma
- Psychological pressure, anger, restlessness, and irritation are all relieved.
- Improve an individual’s consciousness and mindfulness.
- It aids within the processing of intense emotions comparable to rage, jealousy, and grief.
- Help in altering an individual’s temper, perspective, and perspective.
Yoga Mudras for weight reduction
The mudras listed beneath are popularly used for weight reduction. These mudras goal the fireplace component and associated parts within the physique, which play an important function in balancing metabolism and aiding weight reduction.
- Surya Mudra
- Kapha-nashak Mudra
- Apana Mudra
- Linga Mudra
- Rudra Mudra
- Varun Mudra
Surya Mudra
Surya represents the solar and is related to warmth. Surya mudra regulates the Agni (fireplace) component within the physique whereas reducing the Prithvi (earth) component. The earth component brings heaviness to the physique thus reducing it helps to cut back weight and weight problems.
As per Ayurveda, the Pitta dosha is expounded to the fireplace component and Kapha dosha is related to the earth component. In Surya mudra, each Kapha and pitta are stimulated that are chargeable for weight reduction. The fireplace component improves the discharge of fiery vitality in your physique, boosting your metabolism and digestive system and rising your vitality. Decreasing the earth component will assist in diminished fats accumulation.
This mudra will even encourage sweating, which in flip may also help in cleansing and burning of fats.
The best way to do it
- Sit in a cushty meditative pose together with your again straight.
- Put the thumb on prime of the second phalanx of ring finger. The tip of the ring finger will come on the base of the thumb.
- Place your arms on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight but relaxed.
Perfect time and length
One of the best time to follow Surya mudra for weight reduction is early within the morning to achieve vitality for the complete day. You may follow this mudra for 45 minutes at a stretch. Or should you should not have time, follow it for quarter-hour 3 instances a day.
It’s not beneficial to do Surya mudra within the afternoon hours, particularly in summer time when the encompassing temperature is excessive. As a result of practising this mudra for a protracted length might improve inner physique temperature which can dehydrate your physique.
Precautions
For the reason that mudra will increase the fireplace component, folks with a excessive pitta ought to both keep away from this mudra or do it sparsely. Even folks with extraordinarily low Kapha needs to be follow this mudra with warning because it tends to lower the earth component.
Kapha Naashak/Pitta-Kaarak Mudra
It’s often known as kidney mudra. Whereas the Surya mudra works on rising one part of the pitta dosha, which is fireplace, the Pitta-Kaarak mudra works on enhancing the pitta dosha as a complete. It is usually known as the Kapha Nashak mudra because it reduces the Kapha dosha.
A rise in kapha dosha is likely one of the most important causes for weight achieve which may be countered by rising the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing interior warmth.
The best way to do it
- Sit in a cushty meditative pose together with your again straight.
- Put the thumb on prime of the little and ring finger. The tip of each fingers will likely be as shut as doable to the bottom of the thumb.
- Place your arms on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Perfect time and length
One of the best time to follow the mudra is early within the morning or throughout any time in your meditation. You may follow this mudra for 45 minutes at a stretch. Or should you should not have time, follow it for quarter-hour 3 instances a day.
Precautions
For the reason that mudra will increase the fireplace component, folks with a excessive pitta ought to both keep away from this mudra or do it sparsely. Even folks with extraordinarily low Kapha needs to be follow this mudra with warning because it tends to lower the earth component.
Apana Mudra
The Apana Mudra promotes the circulate of Apana Vayu within the decrease components of the physique. The Apana Vayu is a downward flowing vayu that encourages the method of elimination. This mudra improves the capabilities of the organs positioned within the decrease stomach.
A wholesome elimination or excretion course of is a key consider weight reduction and that’s what Apana mudra is understood for. It would help in sustaining intestinal well being which is able to assist in correct digestion. By way of the elimination course of, the cleansing of the physique can be carried out, which may also help in lowering the buildup of fats.
The best way to do it
- Sit in a cushty meditative pose together with your again straight.
- Be part of the ideas of the thumb with the tip of the center and index finger.
- Place your arms on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Perfect time and length
One of the best time to follow the mudra is early within the morning on empty abdomen. You may follow this mudra for 45 minutes at a stretch or for quarter-hour 3 instances a day.
Precautions
- Pregnant girls shouldn’t be working towards this mudra within the first 8 months as it could improve the downward circulate which can be harmful.
- Don’t follow instantly after a meal. Give a niche of 2-3 hours earlier than working towards the mudra.
- In case you are affected by diarrhea, don’t follow the mudra as it could irritate the signs.
- It decreases the pitta dosha, which can scale back the digestive fireplace, therefore needs to be carried out sparsely.
Linga Mudra
This mudra is often known as Mudra of Warmth since this can be very helpful in rising inner warmth.
The follow of Linga mudra prompts the physique’s inner fireplace, which produces vitality that may invigorate the organs. To stability out any abdomen points, the digestive system is engaged and vitality flows by way of it. The Linga mudra improves the physique’s metabolism, which aids in weight reduction.
It additionally helps in lowering gathered fats and undesirable energy by way of cleansing.
The best way to do it
- Sit in a cushty meditative pose together with your again straight.
- Intertwine your fingers and straighten the left-hand thumb. Encircle this thumb with the proper hand’s index finger and the thumb on the left hand’s thumb base.
- Place your arms in your lap and shut your eyes.
- After a couple of minutes, you follow this mudra with the proper hand’s thumb.
Perfect time and length
One of the best time to follow the mudra is early within the morning. You may follow this mudra for 45 minutes at a stretch. Or follow it for quarter-hour 3 instances a day.
Precautions
- Earlier than working towards this mudra, hydrate your self with water, juice, milk, buttermilk, and so forth as this mudra is extraordinarily potent in rising interior warmth.
- In case you are a affected person with hypertension, keep away from working towards this mudra.
- Through the summer time season, follow this mudra sparsely.
- In case you are affected by fever, acidity, or some other abdomen issues, keep away from this mudra until you might have considerably recovered.
Rudra Mudra
It will increase pitta dosha by balancing the earth and air parts. These changes assist to maintain the physique heat and enhance metabolism, each of that are useful for weight reduction.
This mudra additionally boosts the physique’s fireplace component. Rudra Mudra’s fireplace component improves digestion and aids in ldl cholesterol discount. It has an energizing impact and likewise improves your consuming behavior.
The best way to do it
- Sit in a cushty meditative pose together with your again straight.
- Be part of the ideas of the thumb with the tip of the index and ring finger.
- Place your arms in your lap, palms up, and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Perfect time and length
One of the best time to follow the mudra is early within the morning. You may follow this mudra for 45 minutes at a stretch. Or follow it for quarter-hour 3 instances a day.
Precautions
- Don’t follow instantly after a meal. Give a niche of 2-3 hours earlier than working towards the mudra.
- In case you are a affected person with hypertension, keep away from working towards this mudra.
- This mudra needs to be used cautiously when you’ve got an extra of Kapha dosha.
Varun Mudra
The physique advantages from the cooling and exercise offered by the water component. The metabolism is slowed by a scarcity of water component or dehydration for the reason that fireplace component is influenced not directly. Varun Mudra works as a set off for the fireplace component, in addition to balancing the water component inside the physique.
Varun mudra helps to alleviate digestive issues comparable to indigestion and constipation.
The best way to do it
- Sit in a cushty meditative pose together with your again straight.
- Be part of the ideas of the thumb with the tip of the little finger.
- Place your arms in your lap, palms up, and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Perfect time and length
One of the best time to follow the mudra is early within the morning. You may follow this mudra for 45 minutes at a stretch. Or follow it for quarter-hour 3 instances a day.
Precautions
- Individuals who undergo from water retention or swelling ought to keep away from this mudra.
- In case you are experiencing cough or chilly, keep away from the mudra until you might have recovered.
- Don’t follow instantly after a meal. Give a niche of 2-3 hours earlier than working towards the mudra.
- Individuals with a excessive pitta and kapha structure ought to follow the mudra sparsely.
The best way to use yoga mudras for weight reduction
Yoga mudras for weight reduction may be practiced by everybody. Nonetheless, for a lot of discovering time is essentially the most tough component. Start with one thing manageable, comparable to 10 minutes every single day or each different day.
Utilizing a number of mudras can comprise a mixture of various asanas, pranayama, visualization, and respiration strategies at instances, and it will probably additionally simply be a primary follow of hand postures at different instances. So long as your physique is relaxed and balanced, you may follow mudra in any place.
In case you want to execute a mudra whereas mendacity down, make certain your again is in essentially the most comfy place doable. For further consolation and to alleviate any pressure, place a pillow underneath your head.
Preserve your legs shoulder-width aside when performing mudra in a standing place. Your knees needs to be relaxed, and your ft needs to be planted firmly on the bottom, toes pointed ahead.
Strolling needs to be finished in a rhythmic however relaxed method.
Throughout yoga classes, entry these mudras when performing an asana which provides you the freedom of utilizing your arms in any method you need, which is able to largely be in seated poses. Additionally, throughout pranayama, you may many such mudras to enhance the breath motion and stimulate the vitality channels.
You may follow them each time and wherever you select. You need to, nevertheless, guarantee that you’ve the flexibility to self-reflect and disengage. And with a view to not negatively affect the vitality circulate all through your physique, your temper needs to be peaceable and nice.
Conclusion
Each mudra generates a particular interplay with the physique, thoughts, and prana and has a definite impact on them. When mixed with meditation and respiration strategies, yoga mudra practices may also help us dwell a joyful, pain-free life. It’s by no means too late to start working towards yoga, which is why it is best to start with a number of of those yoga mudras, that are actually helpful.
