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Yoga isn’t just a path to bodily health but additionally a holistic follow that nurtures psychological and non secular well-being, serving to you unlock the very best model of your self.
Amongst yoga’s many methods, particular hand gestures, often known as mudras, play a novel position in selling weight reduction. These easy but highly effective gestures, when practised commonly, may help cut back stomach fats, enhance metabolism, and help a wholesome way of life.
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 made from. The formation of the hand gesture in mudra follow impacts the circulation 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 along with your meditative follow may 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 simplest yoga mudras for weight reduction, how they work, and how one can follow them to attain your health targets.
Advantages of yoga mudra for weight reduction
Yoga Mudras are based mostly on the Ayurvedic precept of 5 components that make up the human physique – Jal (Water), Prithvi (Earth), Akash (House), Vayu (Air), and Agni (Hearth). When these components are out of stability, the physique is susceptible to sickness. Mudras assist within the re-establishment of this equilibrium.
Practising mudras are a handy form of train as a result of it may be carried out wherever and doesn’t require particular experience.
If you wish to drop a few 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 drop a few pounds.
Totally 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 assist weight reduction.
Mudras work in numerous methods for various folks. Within the case of weight reduction, chances are you’ll not see the consequences instantly. If practiced diligently for 3-4 weeks, chances are you’ll begin seeing the consequences. It’s stated that usually, it takes approx. 6-8 weeks for a mudra to point out vital results on the physique.
Every mudra needs to be practiced for at the very least half-hour whenever you’re anticipating weight reduction.
When a mudra is practiced with willpower, measurable advantages are shortly seen. Practising mudra will :
- Encourages the circulation of delicate power all through the physique, which is helpful to your general 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 stress, anger, restlessness, and irritation are all relieved.
- Improve an individual’s consciousness and mindfulness.
- It aids within the processing of intense emotions equivalent to rage, jealousy, and grief.
- Help in altering an individual’s temper, perspective, and angle.
Yoga Mudras for weight reduction
The mudras listed beneath are popularly used for weight reduction. These mudras goal the fireplace component and associated components within the physique, which play an important position 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 said to the fireplace component and Kapha dosha is related to the earth component. In Surya mudra, each Kapha and pitta are stimulated that are answerable for weight reduction. The hearth component improves the discharge of fiery power 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 may even encourage sweating, which in flip may help in cleansing and burning of fats.
How one can 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 arms on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight but relaxed.
Preferrred time and length
The very best time to follow Surya mudra for weight reduction is early within the morning to achieve power for your complete day. You’ll be able to follow this mudra for 45 minutes at a stretch. Or if you happen to wouldn’t have time, follow it for quarter-hour 3 occasions a day.
It’s not really useful 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 a protracted length might improve inner physique temperature which can dehydrate your physique.
Precautions
Because the mudra will increase the fireplace component, folks with a excessive pitta ought to both keep away from this mudra or do it moderately. 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 element of the pitta dosha, which is fireplace, the Pitta-Kaarak mudra works on enhancing the pitta dosha as an entire. 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 fundamental causes for weight acquire which will be countered by rising the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing interior warmth.
How one can 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 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.
Preferrred time and length
The very best time to follow the mudra is early within the morning or throughout any time in your meditation. You’ll be able to follow this mudra for 45 minutes at a stretch. Or if you happen to wouldn’t have time, follow it for quarter-hour 3 occasions a day.
Precautions
Because the mudra will increase the fireplace component, folks with a excessive pitta ought to both keep away from this mudra or do it moderately. 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 circulation 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 situated 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 thought for. It’s going to assist 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 help in lowering the buildup of fats.
How one can do it
- Sit in a cushty meditative pose along with your again straight.
- Be part of the guidelines 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.
Preferrred time and length
The very best time to follow the mudra is early within the morning on empty abdomen. You’ll be able to follow this mudra for 45 minutes at a stretch or for quarter-hour 3 occasions a day.
Precautions
- Pregnant ladies shouldn’t be working towards this mudra within the first 8 months as it could improve the downward circulation which can be harmful.
- Don’t follow instantly after a meal. Give a spot 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 cut back the digestive fireplace, therefore needs to be carried out moderately.
Linga Mudra
This mudra is often known as Mudra of Warmth since this can be very useful in rising inner warmth.
The follow of Linga mudra prompts the physique’s inner fireplace, which produces power that may invigorate the organs. To stability out any abdomen points, the digestive system is engaged and power flows via it. The Linga mudra improves the physique’s metabolism, which aids in weight reduction.
It additionally helps in lowering amassed fats and undesirable energy via cleansing.
How one can 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 arms in your lap and shut your eyes.
- After a couple of minutes, you follow this mudra with the correct hand’s thumb.
Preferrred time and length
The very best time to follow the mudra is early within the morning. You’ll be able to follow this mudra for 45 minutes at a stretch. Or follow it for quarter-hour 3 occasions 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 season season, follow this mudra moderately.
- In case you are affected by fever, acidity, or another abdomen issues, keep away from this mudra until you’ve 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 component. Rudra Mudra’s fireplace component improves digestion and aids in ldl cholesterol discount. It has an energizing impact and in addition improves your consuming behavior.
How one can do it
- Sit in a cushty meditative pose along with your again straight.
- Be part of the guidelines 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.
Preferrred time and length
The very best time to follow the mudra is early within the morning. You’ll be able to follow this mudra for 45 minutes at a stretch. Or follow it for quarter-hour 3 occasions a day.
Precautions
- Don’t follow instantly after a meal. Give a spot 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 in case you have an extra of Kapha dosha.
Varun Mudra
The physique advantages from the cooling and exercise supplied by the water component. The metabolism is slowed by a scarcity of water component or dehydration because the fireplace component is influenced not directly. Varun Mudra works as a set off for the fireplace component, in addition to balancing the water component throughout the physique.
Varun mudra helps to alleviate digestive issues equivalent to indigestion and constipation.
How one can do it
- Sit in a cushty meditative pose along with your again straight.
- Be part of the guidelines 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.
Preferrred time and length
The very best time to follow the mudra is early within the morning. You’ll be able to follow this mudra for 45 minutes at a stretch. Or follow it for quarter-hour 3 occasions 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’ve recovered.
- Don’t follow instantly after a meal. Give a spot of 2-3 hours earlier than working towards the mudra.
- Folks with a excessive pitta and kapha structure ought to follow the mudra moderately.
How one can use yoga mudras for weight reduction
Yoga mudras for weight reduction will be practiced by everybody. Nevertheless, for a lot of discovering time is probably the most troublesome component. Start with one thing manageable, equivalent to 10 minutes each day or each different day.
Utilizing a number of mudras can comprise a mixture of various asanas, pranayama, visualization, and respiration strategies at occasions, and it will probably additionally simply be a primary follow of hand postures at different occasions. So long as your physique is relaxed and balanced, you possibly can follow mudra in any place.
For those who want to execute a mudra whereas mendacity down, make certain your again is in probably the most comfy place doable. For additional consolation and to alleviate any pressure, place a pillow below your head.
Hold 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 accomplished 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 approach you need, which is able to largely be in seated poses. Additionally, throughout pranayama, you possibly can many such mudras to enhance the breath motion and stimulate the power channels.
You’ll be able to follow them at any time when and wherever you select. You need to, nevertheless, guarantee that you’ve the power to self-reflect and disengage. And with the intention to not negatively affect the power circulation all through your physique, your temper needs to be peaceable and nice.
Conclusion
Each mudra generates a selected interplay with the physique, thoughts, and prana and has a definite impact on them. When mixed with meditation and respiration methods, yoga mudra practices may help us reside a joyful, pain-free life. It’s by no means too late to start working towards yoga, which is why you must start with a number of of those yoga mudras, that are actually useful.
