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Yoga is not only a path to bodily health but in addition a holistic apply that nurtures psychological and religious well-being, serving to you unlock the most effective model of your self.
Amongst yoga’s many strategies, particular hand gestures, referred to as mudras, play a novel function in selling weight reduction. These easy but highly effective gestures, when practised repeatedly, may also help cut back stomach fats, enhance metabolism, and help 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 components our physique is product of. The formation of the hand gesture in mudra apply impacts the stream of the ingredient within the physique and redirects the prana in nadis as properly. They assist in altering our temper, stimulate the sense organs, enhance circulation, enhance mind exercise, and contribute to total good bodily and psychological well being.
A yoga mudra alongside along with your meditative apply may also help in weight reduction by bettering metabolism, selling cleansing, bettering your consuming habits, and inspiring a wholesome thoughts.
On this article, we’ll discover the simplest yoga mudras for weight reduction, how they work, and how one can apply them to realize your health targets.
Advantages of yoga mudra for weight reduction
Yoga Mudras are primarily based on the Ayurvedic precept of 5 components that make up the human physique – Jal (Water), Prithvi (Earth), Akash (House), Vayu (Air), and Agni (Fireplace). When these components are out of steadiness, the physique is susceptible to sickness. Mudras support within the re-establishment of this equilibrium.
Practising mudras are a handy type of train as a result of it may be carried out wherever and doesn’t require particular experience.
If you wish to shed some 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 some pounds.
Completely different combos 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 support weight reduction.
Mudras work in several methods for various individuals. Within the case of weight reduction, you could not see the results instantly. If practiced diligently for 3-4 weeks, you could begin seeing the results. It’s mentioned that usually, it takes approx. 6-8 weeks for a mudra to point out important results on the physique.
Every mudra ought to be practiced for no less than half-hour whenever you’re anticipating weight reduction.
When a mudra is practiced with willpower, measurable advantages are rapidly seen. Practising mudra will :
- Encourages the circulation of refined power all through the physique, which is useful to your total well being and well-being.
- Will increase power and focus.
- Boosts the immune system.
- It helps in inducing high quality sleep
- Support in lowering signs of bronchial asthma
- Psychological rigidity, anger, restlessness, and irritation are all relieved.
- Improve an individual’s consciousness and mindfulness.
- It aids within the processing of intense emotions resembling rage, jealousy, and grief.
- Help in altering an individual’s temper, perspective, and perspective.
Yoga Mudras for weight reduction
The mudras listed under are popularly used for weight reduction. These mudras goal the hearth ingredient and associated components 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) ingredient within the physique whereas reducing the Prithvi (earth) ingredient. The earth ingredient brings heaviness to the physique thus reducing it helps to scale back weight and weight problems.
As per Ayurveda, the Pitta dosha is expounded to the hearth ingredient and Kapha dosha is related to the earth ingredient. In Surya mudra, each Kapha and pitta are stimulated that are accountable for weight reduction. The hearth ingredient improves the discharge of fiery power in your physique, boosting your metabolism and digestive system and rising your vitality. Decreasing the earth ingredient will assist in diminished fats accumulation.
This mudra can even encourage sweating, which in flip may also help in cleansing and burning of fats.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Put the thumb on high of the second phalanx of ring finger. The tip of the ring finger will come on the base of the thumb.
- Place your fingers on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight but relaxed.
Excellent time and period
The most effective time to apply Surya mudra for weight reduction is early within the morning to achieve power for your entire day. You possibly can apply this mudra for 45 minutes at a stretch. Or should you would not have time, apply it for quarter-hour 3 instances a day.
It’s not beneficial to do Surya mudra within the afternoon hours, particularly in summer season when the encompassing temperature is excessive. As a result of practising this mudra for an extended period might enhance inner physique temperature which can dehydrate your physique.
Precautions
For the reason that mudra will increase the hearth ingredient, individuals with a excessive pitta ought to both keep away from this mudra or do it sparsely. Even individuals with extraordinarily low Kapha ought to be apply this mudra with warning because it tends to lower the earth ingredient.
Kapha Naashak/Pitta-Kaarak Mudra
It’s often known as kidney mudra. Whereas the Surya mudra works on rising one element of the pitta dosha, which is fireplace, the Pitta-Kaarak mudra works on enhancing the pitta dosha as an entire. Additionally it is known as the Kapha Nashak mudra because it reduces the Kapha dosha.
A rise in kapha dosha is without doubt one of the primary causes for weight acquire which may be countered by rising the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing interior warmth.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Put the thumb on high of the little and ring finger. The tip of each fingers might be as shut as attainable to the bottom of the thumb.
- Place your fingers on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Excellent time and period
The most effective time to apply the mudra is early within the morning or throughout any time in your meditation. You possibly can apply this mudra for 45 minutes at a stretch. Or should you would not have time, apply it for quarter-hour 3 instances a day.
Precautions
For the reason that mudra will increase the hearth ingredient, individuals with a excessive pitta ought to both keep away from this mudra or do it sparsely. Even individuals with extraordinarily low Kapha ought to be apply this mudra with warning because it tends to lower the earth ingredient.
Apana Mudra
The Apana Mudra promotes the stream of Apana Vayu within the decrease elements of the physique. The Apana Vayu is a downward flowing vayu that encourages the method of elimination. This mudra improves the features of the organs positioned within the decrease stomach.
A wholesome elimination or excretion course of is a key think about weight reduction and that’s what Apana mudra is understood for. It can support in sustaining intestinal well being which is able to assist in correct digestion. By means of the elimination course of, the cleansing of the physique can be carried out, which may also help in lowering the buildup of fats.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Be part of the information of the thumb with the tip of the center and index finger.
- Place your fingers on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Excellent time and period
The most effective time to apply the mudra is early within the morning on empty abdomen. You possibly can apply this mudra for 45 minutes at a stretch or for quarter-hour 3 instances a day.
Precautions
- Pregnant ladies shouldn’t be practising this mudra within the first 8 months as it might improve the downward stream which can be harmful.
- Don’t apply instantly after a meal. Give a spot of 2-3 hours earlier than practising the mudra.
- In case you are affected by diarrhea, don’t apply the mudra as it might irritate the signs.
- It decreases the pitta dosha, which can cut back the digestive fireplace, therefore ought 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 apply of Linga mudra prompts the physique’s inner fireplace, which produces power that may invigorate the organs. To steadiness out any abdomen points, the digestive system is engaged and power 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.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Intertwine your fingers and straighten the left-hand thumb. Encircle this thumb with the correct hand’s index finger and the thumb on the left hand’s thumb base.
- Place your fingers in your lap and shut your eyes.
- After a couple of minutes, you apply this mudra with the correct hand’s thumb.
Excellent time and period
The most effective time to apply the mudra is early within the morning. You possibly can apply this mudra for 45 minutes at a stretch. Or apply it for quarter-hour 3 instances a day.
Precautions
- Earlier than practising this mudra, hydrate your self with water, juice, milk, buttermilk, and many others as this mudra is extraordinarily potent in rising interior warmth.
- In case you are a affected person with hypertension, keep away from practising this mudra.
- Through the summer season season, apply this mudra sparsely.
- In case you are affected by fever, acidity, or every 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 components. 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 ingredient. Rudra Mudra’s fireplace ingredient improves digestion and aids in ldl cholesterol discount. It has an energizing impact and likewise improves your consuming behavior.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Be part of the information of the thumb with the tip of the index and ring finger.
- Place your fingers in your lap, palms up, and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Excellent time and period
The most effective time to apply the mudra is early within the morning. You possibly can apply this mudra for 45 minutes at a stretch. Or apply it for quarter-hour 3 instances a day.
Precautions
- Don’t apply instantly after a meal. Give a spot of 2-3 hours earlier than practising the mudra.
- In case you are a affected person with hypertension, keep away from practising this mudra.
- This mudra ought to be used cautiously when you have an extra of Kapha dosha.
Varun Mudra
The physique advantages from the cooling and exercise supplied by the water ingredient. The metabolism is slowed by a scarcity of water ingredient or dehydration for the reason that fireplace ingredient is influenced not directly. Varun Mudra works as a set off for the hearth ingredient, in addition to balancing the water ingredient inside the physique.
Varun mudra helps to alleviate digestive issues resembling indigestion and constipation.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Be part of the information of the thumb with the tip of the little finger.
- Place your fingers in your lap, palms up, and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Excellent time and period
The most effective time to apply the mudra is early within the morning. You possibly can apply this mudra for 45 minutes at a stretch. Or apply it for quarter-hour 3 instances a day.
Precautions
- Individuals who endure 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 apply instantly after a meal. Give a spot of 2-3 hours earlier than practising the mudra.
- Folks with a excessive pitta and kapha structure ought to apply the mudra sparsely.
Methods to use yoga mudras for weight reduction
Yoga mudras for weight reduction may be practiced by everybody. Nevertheless, for a lot of discovering time is probably the most tough ingredient. Start with one thing manageable, resembling 10 minutes daily or each different day.
Utilizing a number of mudras can comprise a mixture of various asanas, pranayama, visualization, and respiratory strategies at instances, and it will possibly additionally simply be a primary apply of hand postures at different instances. So long as your physique is relaxed and balanced, you’ll be able to apply mudra in any place.
For those who want to execute a mudra whereas mendacity down, make sure that your again is in probably the most snug place attainable. For additional consolation and to alleviate any pressure, place a pillow beneath your head.
Preserve your legs shoulder-width aside when performing mudra in a standing place. Your knees ought to be relaxed, and your toes ought to be planted firmly on the bottom, toes pointed ahead.
Strolling ought to be finished in a rhythmic however relaxed method.
Throughout yoga periods, entry these mudras when performing an asana which provides you the freedom of utilizing your fingers in any method you need, which is able to principally be in seated poses. Additionally, throughout pranayama, you’ll be able to many such mudras to enrich the breath motion and stimulate the power channels.
You possibly can apply them each time and wherever you select. You have to, nonetheless, guarantee that you’ve got the power to self-reflect and disengage. And with the intention to not negatively influence the power stream all through your physique, your temper ought 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 respiratory strategies, yoga mudra practices may also help us stay a joyful, pain-free life. It’s by no means too late to start practising yoga, which is why it’s best to start with just a few of those yoga mudras, that are actually helpful.