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Yoga is not only a path to bodily health but additionally a holistic observe that nurtures psychological and religious well-being, serving to you unlock the very best model of your self.
Amongst yoga’s many methods, particular hand gestures, referred to as mudras, play a singular position in selling weight reduction. These easy but highly effective gestures, when practised frequently, may also help scale back stomach fats, increase 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 components our physique is fabricated from. The formation of the hand gesture in mudra observe impacts the movement of the component 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 along with your meditative observe may also help in weight reduction by enhancing metabolism, selling detoxing, 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 observe them to realize your health objectives.
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 (Area), Vayu (Air), and Agni (Hearth). When these components are out of steadiness, the physique is susceptible to sickness. Mudras assist 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 shed 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 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 assist weight reduction.
Mudras work in numerous methods for various individuals. 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 mentioned 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 whenever you’re anticipating weight reduction.
When a mudra is practiced with willpower, measurable advantages are shortly seen. Training mudra will :
- Encourages the circulation of delicate vitality all through the physique, which is helpful to your general 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 stress, anger, restlessness, and irritation are all relieved.
- Improve an individual’s consciousness and mindfulness.
- It aids within the processing of intense emotions reminiscent of 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 accountable for weight reduction. The hearth component improves the discharge of fiery vitality in your physique, boosting your metabolism and digestive system and rising your vitality. Lowering the earth component will assist in lowered fats accumulation.
This mudra may also encourage sweating, which in flip may also help in detoxing and burning of fats.
The best way to do it
- Sit in a snug 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.
Splendid time and length
One of the best time to observe Surya mudra for weight reduction is early within the morning to realize vitality for the complete day. You possibly can observe this mudra for 45 minutes at a stretch. Or in case you shouldn’t have time, observe it for quarter-hour 3 occasions a day.
It’s not really helpful 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 an extended length might improve inner physique temperature which can dehydrate your physique.
Precautions
Because the mudra will increase the fireplace component, individuals with a excessive pitta ought to both keep away from this mudra or do it sparsely. Even individuals with extraordinarily low Kapha needs to be observe 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 an entire. Additionally it is referred to as the Kapha Nashak mudra because it reduces the Kapha dosha.
A rise in kapha dosha is likely one of the major causes for weight achieve which may be countered by rising the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing inside warmth.
The best way to do it
- Sit in a snug meditative pose along with your again straight.
- Put the thumb on high of the little and ring finger. The tip of each fingers can 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.
Splendid time and length
One of the best time to observe the mudra is early within the morning or throughout any time in your meditation. You possibly can observe this mudra for 45 minutes at a stretch. Or in case you shouldn’t have time, observe it for quarter-hour 3 occasions a day.
Precautions
Because the mudra will increase the fireplace component, individuals with a excessive pitta ought to both keep away from this mudra or do it sparsely. Even individuals with extraordinarily low Kapha needs to be observe this mudra with warning because it tends to lower the earth component.
Apana Mudra
The Apana Mudra promotes the movement 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 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 understood for. It’ll assist in sustaining intestinal well being which is able to assist in correct digestion. Via the elimination course of, the detoxing of the physique can also be carried out, which may also help in decreasing the buildup of fats.
The best way to do it
- Sit in a snug meditative pose along with your again straight.
- Be part of the ideas 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.
Splendid time and length
One of the best time to observe the mudra is early within the morning on empty abdomen. You possibly can observe this mudra for 45 minutes at a stretch or for quarter-hour 3 occasions a day.
Precautions
- Pregnant girls shouldn’t be training this mudra within the first 8 months as it could improve the downward movement which can be harmful.
- Don’t observe instantly after a meal. Give a spot of 2-3 hours earlier than training the mudra.
- If you’re affected by diarrhea, don’t observe the mudra as it could worsen 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 observe of Linga mudra prompts the physique’s inner 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 accrued fats and undesirable energy by detoxing.
The best way to do it
- Sit in a snug meditative pose along 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 fingers in your lap and shut your eyes.
- After a couple of minutes, you observe this mudra with the proper hand’s thumb.
Splendid time and length
One of the best time to observe the mudra is early within the morning. You possibly can observe this mudra for 45 minutes at a stretch. Or observe it for quarter-hour 3 occasions a day.
Precautions
- Earlier than training this mudra, hydrate your self with water, juice, milk, buttermilk, and many others as this mudra is extraordinarily potent in rising inside warmth.
- If you’re a affected person with hypertension, keep away from training this mudra.
- In the course of the summer season season, observe this mudra sparsely.
- If you’re affected by fever, acidity, or every other abdomen issues, keep away from this mudra until you may 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 increase 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 snug meditative pose along with your again straight.
- Be part of the ideas 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.
Splendid time and length
One of the best time to observe the mudra is early within the morning. You possibly can observe this mudra for 45 minutes at a stretch. Or observe it for quarter-hour 3 occasions a day.
Precautions
- Don’t observe instantly after a meal. Give a spot of 2-3 hours earlier than training the mudra.
- If you’re a affected person with hypertension, keep away from training 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 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 reminiscent of indigestion and constipation.
The best way to do it
- Sit in a snug meditative pose along with your again straight.
- Be part of the ideas 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.
Splendid time and length
One of the best time to observe the mudra is early within the morning. You possibly can observe this mudra for 45 minutes at a stretch. Or observe 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 may have recovered.
- Don’t observe instantly after a meal. Give a spot of 2-3 hours earlier than training the mudra.
- Individuals with a excessive pitta and kapha structure ought to observe 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 probably the most troublesome component. Start with one thing manageable, reminiscent of 10 minutes day-after-day or each different day.
Utilizing a number of mudras can comprise a mix of various asanas, pranayama, visualization, and respiration strategies at occasions, and it will possibly additionally simply be a primary observe of hand postures at different occasions. So long as your physique is relaxed and balanced, you’ll be able to observe 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 attainable. For additional consolation and to alleviate any pressure, place a pillow below 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 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 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 enhance the breath motion and stimulate the vitality channels.
You possibly can observe them every time and wherever you select. You should, nevertheless, guarantee that you’ve the power to self-reflect and disengage. And with a view to not negatively influence the vitality movement 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 methods, yoga mudra practices may also help us reside a joyful, pain-free life. It’s by no means too late to start training yoga, which is why you need to start with a couple of of those yoga mudras, that are actually helpful.