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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 singular position in selling weight reduction. These easy but highly effective gestures, when practised commonly, may help scale 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 parts our physique is fabricated from. The formation of the hand gesture in mudra apply impacts the move of the ingredient within the physique and redirects the prana in nadis as properly. 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 apply may 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 best 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 based mostly on the Ayurvedic precept of 5 parts that make up the human physique – Jal (Water), Prithvi (Earth), Akash (House), Vayu (Air), and Agni (Fireplace). When these parts are out of stability, the physique is weak to sickness. Mudras support within the re-establishment of this equilibrium.
Training 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 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 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 support weight reduction.
Mudras work in numerous methods for various folks. Within the case of weight reduction, you might not see the consequences instantly. If practiced diligently for 3-4 weeks, you might begin seeing the consequences. It’s stated that sometimes, it takes approx. 6-8 weeks for a mudra to indicate important results on the physique.
Every mudra ought to be practiced for a minimum of half-hour whenever you’re anticipating weight reduction.
When a mudra is practiced with willpower, measurable advantages are rapidly seen. Training mudra will :
- Encourages the circulation of delicate 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
- Help in decreasing 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 angle.
Yoga Mudras for weight reduction
The mudras listed under are popularly used for weight reduction. These mudras goal the hearth ingredient 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) ingredient within the physique whereas decreasing the Prithvi (earth) ingredient. The earth ingredient brings heaviness to the physique thus decreasing it helps to cut 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 answerable for weight reduction. The fireplace ingredient improves the discharge of fiery vitality in your physique, boosting your metabolism and digestive system and growing your vitality. Decreasing the earth ingredient will assist in lowered fats accumulation.
This mudra may also encourage sweating, which in flip may help in cleansing and burning of fats.
Tips on how 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 arms 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 very best time to apply Surya mudra for weight reduction is early within the morning to achieve vitality for your complete day. You possibly can apply this mudra for 45 minutes at a stretch. Or in the event you shouldn’t have time, apply it for quarter-hour 3 occasions a day.
It’s not advisable to do Surya mudra within the afternoon hours, particularly in summer time when the encircling temperature is excessive. As a result of practising this mudra for a protracted period could improve inner physique temperature which can dehydrate your physique.
Precautions
Because the mudra will increase the hearth ingredient, folks with a excessive pitta ought to both keep away from this mudra or do it moderately. Even folks 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 also called 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. Additionally it is known as the Kapha Nashak mudra because it reduces the Kapha dosha.
A rise in kapha dosha is likely one of the essential causes for weight acquire which may be countered by growing the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing inside warmth.
Tips on how 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 shall be as shut as potential 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.
Excellent time and period
The very best 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 in the event you shouldn’t have time, apply it for quarter-hour 3 occasions a day.
Precautions
Because the mudra will increase the hearth ingredient, folks with a excessive pitta ought to both keep away from this mudra or do it moderately. Even folks 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 move 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 think about weight reduction and that’s what Apana mudra is thought for. It’s going to support in sustaining intestinal well being which is able to assist in correct digestion. By the elimination course of, the cleansing of the physique can also be carried out, which may help in decreasing the buildup of fats.
Tips on how to do it
- Sit in a cushty meditative pose together with your again straight.
- Be a 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.
Excellent time and period
The very best 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 occasions a day.
Precautions
- Pregnant girls shouldn’t be practising this mudra within the first 8 months as it could improve the downward move which can be harmful.
- Don’t apply instantly after a meal. Give a spot of 2-3 hours earlier than practising the mudra.
- If you’re affected by diarrhea, don’t apply the mudra as it could worsen the signs.
- It decreases the pitta dosha, which can scale back the digestive fireplace, therefore ought to be carried out moderately.
Linga Mudra
This mudra is also called Mudra of Warmth since this can be very helpful in growing inner warmth.
The apply 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 decreasing accrued fats and undesirable energy by way of cleansing.
Tips on how 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 arms 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 very best 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 occasions a day.
Precautions
- Earlier than practising this mudra, hydrate your self with water, juice, milk, buttermilk, and so on as this mudra is extraordinarily potent in growing inside warmth.
- If you’re a affected person with hypertension, keep away from practising this mudra.
- Throughout the summer time season, apply this mudra moderately.
- If you’re affected by fever, acidity, or another 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 ingredient. Rudra Mudra’s fireplace ingredient improves digestion and aids in ldl cholesterol discount. It has an energizing impact and in addition improves your consuming behavior.
Tips on how to do it
- Sit in a cushty meditative pose together with your again straight.
- Be a 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.
Excellent time and period
The very best 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 occasions a day.
Precautions
- Don’t apply instantly after a meal. Give a spot of 2-3 hours earlier than practising the mudra.
- If you’re a affected person with hypertension, keep away from practising this mudra.
- This mudra ought to be used cautiously if in case 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 an absence 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 comparable to indigestion and constipation.
Tips on how to do it
- Sit in a cushty meditative pose together with your again straight.
- Be a 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.
Excellent time and period
The very best 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 occasions a day.
Precautions
- Individuals who endure from water retention or swelling ought to keep away from this mudra.
- If you’re 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 moderately.
Tips on how 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 essentially the most tough ingredient. Start with one thing manageable, comparable to 10 minutes day-after-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 might probably additionally simply be a primary apply of hand postures at different occasions. So long as your physique is relaxed and balanced, you possibly can apply mudra in any place.
For those who want to execute a mudra whereas mendacity down, make sure that your again is in essentially the most snug place potential. 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 ought to be relaxed, and your ft ought to be planted firmly on the bottom, toes pointed ahead.
Strolling ought to be executed in a rhythmic however relaxed method.
Throughout yoga periods, 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 possibly can many such mudras to enhance the breath motion and stimulate the vitality channels.
You possibly can apply them each time and wherever you select. You will need to, nonetheless, guarantee that you’ve the flexibility to self-reflect and disengage. And in an effort to not negatively influence the vitality move all through your physique, your temper ought 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 strategies, yoga mudra practices may help us dwell a joyful, pain-free life. It’s by no means too late to start practising yoga, which is why you need to start with a number of of those yoga mudras, that are actually helpful.
