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Yoga is not only a path to bodily health but additionally 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, generally known as mudras, play a novel position in selling weight reduction. These easy but highly effective gestures, when practised frequently, may also help cut 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 made from. The formation of the hand gesture in mudra apply impacts the movement of the aspect within the physique and redirects the prana in nadis as effectively. 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 together with your meditative apply may also help in weight reduction by bettering metabolism, selling detoxing, 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 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 steadiness, the physique is weak to sickness. Mudras support within the re-establishment of this equilibrium.
Working towards 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 drop 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 drop some pounds.
Completely 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 support weight reduction.
Mudras work in several methods for various folks. Within the case of weight reduction, you could not see the consequences instantly. If practiced diligently for 3-4 weeks, you could begin seeing the consequences. It’s mentioned that usually, it takes approx. 6-8 weeks for a mudra to point out important results on the physique.
Every mudra needs to be practiced for not less than half-hour if you’re anticipating weight reduction.
When a mudra is practiced with willpower, measurable advantages are shortly seen. Working towards mudra will :
- Encourages the circulation of refined vitality all through the physique, which is helpful to your total well being and well-being.
- Will increase vitality and focus.
- Boosts the immune system.
- It helps in inducing high quality sleep
- Assist in decreasing 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 angle.
Yoga Mudras for weight reduction
The mudras listed under are popularly used for weight reduction. These mudras goal the fireplace aspect and associated parts 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) aspect within the physique whereas reducing the Prithvi (earth) aspect. The earth aspect 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 aspect and Kapha dosha is related to the earth aspect. In Surya mudra, each Kapha and pitta are stimulated that are liable for weight reduction. The fireplace aspect improves the discharge of fiery vitality in your physique, boosting your metabolism and digestive system and growing your vitality. Lowering the earth aspect will assist in decreased fats accumulation.
This mudra may even encourage sweating, which in flip may also help in detoxing 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 high of the second phalanx of ring finger. The tip of the ring finger will come on the base of the thumb.
- Place your palms on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight but relaxed.
Ultimate time and period
The most effective time to apply Surya mudra for weight reduction is early within the morning to realize vitality for all the day. You’ll be able to apply this mudra for 45 minutes at a stretch. Or in the event you wouldn’t have time, apply it for quarter-hour 3 occasions a day.
It’s not beneficial to do Surya mudra within the afternoon hours, particularly in summer season when the encircling temperature is excessive. As a result of practising this mudra for a protracted period could enhance inside physique temperature which can dehydrate your physique.
Precautions
Because the mudra will increase the fireplace aspect, folks with a excessive pitta ought to both keep away from this mudra or do it carefully. Even folks with extraordinarily low Kapha needs to be apply this mudra with warning because it tends to lower the earth aspect.
Kapha Naashak/Pitta-Kaarak Mudra
It’s often known as kidney mudra. Whereas the Surya mudra works on growing one element of the pitta dosha, which is fireplace, the Pitta-Kaarak mudra works on enhancing the pitta dosha as a complete. It’s also referred to as the Kapha Nashak mudra because it reduces the Kapha dosha.
A rise in kapha dosha is likely one of the primary causes for weight achieve which could be countered by growing the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing internal warmth.
The best way to do it
- Sit in a cushty meditative pose together with your again straight.
- Put the thumb on high of the little and ring finger. The tip of each fingers will probably be as shut as doable to the bottom of the thumb.
- Place your palms on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Ultimate time and period
The most effective time to apply the mudra is early within the morning or throughout any time in your meditation. You’ll be able to apply this mudra for 45 minutes at a stretch. Or in the event you wouldn’t have time, apply it for quarter-hour 3 occasions a day.
Precautions
Because the mudra will increase the fireplace aspect, folks with a excessive pitta ought to both keep away from this mudra or do it carefully. Even folks with extraordinarily low Kapha needs to be apply this mudra with warning because it tends to lower the earth aspect.
Apana Mudra
The Apana Mudra promotes the movement 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’ll support in sustaining intestinal well being which is able to assist in correct digestion. By the elimination course of, the detoxing of the physique can be carried out, which may also help in decreasing the buildup of fats.
The best way to do it
- Sit in a cushty meditative pose together with your again straight.
- Be a part of the information of the thumb with the tip of the center and index finger.
- Place your palms on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Ultimate time and period
The most effective time to apply the mudra is early within the morning on empty abdomen. You’ll be able to apply this mudra for 45 minutes at a stretch or for quarter-hour 3 occasions a day.
Precautions
- Pregnant ladies shouldn’t be practising this mudra within the first 8 months as it might improve the downward movement 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 needs to be carried out carefully.
Linga Mudra
This mudra is often known as Mudra of Warmth since this can be very helpful in growing inside warmth.
The apply of Linga mudra prompts the physique’s inside fireplace, which produces vitality that may invigorate the organs. To steadiness out any abdomen points, the digestive system is engaged and vitality flows by it. The Linga mudra improves the physique’s metabolism, which aids in weight reduction.
It additionally helps in decreasing collected fats and undesirable energy by detoxing.
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 correct hand’s index finger and the thumb on the left hand’s thumb base.
- Place your palms in your lap and shut your eyes.
- After a couple of minutes, you apply this mudra with the correct hand’s thumb.
Ultimate time and period
The most effective time to apply the mudra is early within the morning. You’ll be able to apply this mudra for 45 minutes at a stretch. Or apply it for quarter-hour 3 occasions a day.
Precautions
- Earlier than practising this mudra, hydrate your self with water, juice, milk, buttermilk, and so forth as this mudra is extraordinarily potent in growing internal warmth.
- In case you are a affected person with hypertension, keep away from practising this mudra.
- In the course of the summer season season, apply this mudra carefully.
- In case you are affected by fever, acidity, or some other abdomen issues, keep away from this mudra until you could 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 aspect. Rudra Mudra’s fireplace aspect improves digestion and aids in ldl cholesterol discount. It has an energizing impact and in addition improves your consuming behavior.
The best way to do it
- Sit in a cushty meditative pose together with your again straight.
- Be a part of the information of the thumb with the tip of the index and ring finger.
- Place your palms in your lap, palms up, and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Ultimate time and period
The most effective time to apply the mudra is early within the morning. You’ll be able to apply this mudra for 45 minutes at a stretch. Or apply it for quarter-hour 3 occasions 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 needs to be used cautiously when you’ve got an extra of Kapha dosha.
Varun Mudra
The physique advantages from the cooling and exercise supplied by the water aspect. The metabolism is slowed by an absence of water aspect or dehydration for the reason that fireplace aspect is influenced not directly. Varun Mudra works as a set off for the fireplace aspect, in addition to balancing the water aspect inside the physique.
Varun mudra helps to alleviate digestive issues resembling indigestion and constipation.
The best way to do it
- Sit in a cushty meditative pose together with your again straight.
- Be a part of the information of the thumb with the tip of the little finger.
- Place your palms in your lap, palms up, and shut your eyes.
- The remainder of the fingers ought to stay stretched straight and relaxed.
Ultimate time and period
The most effective time to apply the mudra is early within the morning. You’ll be able to apply this mudra for 45 minutes at a stretch. Or apply it for quarter-hour 3 occasions 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 could 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 carefully.
The best way to use yoga mudras for weight reduction
Yoga mudras for weight reduction could be practiced by everybody. Nevertheless, for a lot of discovering time is probably the most tough aspect. Start with one thing manageable, resembling 10 minutes each day or each different day.
Utilizing a number of mudras can comprise a mix of various asanas, pranayama, visualization, and respiratory strategies at occasions, and it might additionally simply be a primary apply of hand postures at different occasions. So long as your physique is relaxed and balanced, you may apply mudra in any place.
When you want to execute a mudra whereas mendacity down, be sure that your again is in probably the most snug place doable. For further consolation and to alleviate any pressure, place a pillow underneath your head.
Hold your legs shoulder-width aside when performing mudra in a standing place. Your knees needs to be relaxed, and your toes needs to be planted firmly on the bottom, toes pointed ahead.
Strolling needs to be achieved in a rhythmic however relaxed method.
Throughout yoga classes, entry these mudras when performing an asana which provides you the freedom of utilizing your palms in any approach you need, which is able to principally be in seated poses. Additionally, throughout pranayama, you may many such mudras to enhance the breath motion and stimulate the vitality channels.
You’ll be able to apply them every time and wherever you select. You should, nonetheless, guarantee that you’ve got the flexibility to self-reflect and disengage. And with a view to not negatively affect the vitality movement 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 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 you need to start with just a few of those yoga mudras, that are actually helpful.