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Yoga isn’t just a path to bodily health but additionally a holistic follow that nurtures psychological and religious well-being, serving to you unlock the very best model of your self.
Amongst yoga’s many strategies, particular hand gestures, referred to as mudras, play a singular function in selling weight reduction. These easy but highly effective gestures, when practised frequently, might help scale 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 components our physique is product of. The formation of the hand gesture in mudra follow impacts the move 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 total good bodily and psychological well being.
A yoga mudra alongside along with your meditative follow might 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 best 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 steadiness, the physique is weak to sickness. Mudras help within the re-establishment of this equilibrium.
Working towards mudras are a handy sort of train as a result of it may be carried out wherever and doesn’t require particular experience.
If you wish to reduce weight, 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 reduce weight.
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 provide new energies that help weight reduction.
Mudras work in several methods for various individuals. Within the case of weight reduction, chances are you’ll not see the results instantly. If practiced diligently for 3-4 weeks, chances are you’ll begin seeing the results. It’s stated that sometimes, it takes approx. 6-8 weeks for a mudra to indicate vital results on the physique.
Every mudra ought to be practiced for a minimum of half-hour once you’re anticipating weight reduction.
When a mudra is practiced with willpower, measurable advantages are rapidly seen. Working towards mudra will :
- Encourages the circulation of delicate 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
- Assist 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 similar to rage, jealousy, and grief.
- Help in altering an individual’s temper, perspective, and perspective.
Yoga Mudras for weight reduction
The mudras listed beneath are popularly used for weight reduction. These mudras goal the hearth component 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 (hearth) component within the physique whereas reducing the Prithvi (earth) component. The earth component brings heaviness to the physique thus reducing it helps to scale back weight and weight problems.
As per Ayurveda, the Pitta dosha is said to the hearth component and Kapha dosha is related to the earth component. In Surya mudra, each Kapha and pitta are stimulated that are chargeable 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 also encourage sweating, which in flip might help in cleansing and burning of fats.
The right 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 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 most effective time to follow Surya mudra for weight reduction is early within the morning to realize power for your complete day. You’ll be able to follow this mudra for 45 minutes at a stretch. Or for those who shouldn’t have time, follow it for quarter-hour 3 occasions a day.
It’s not really helpful to do Surya mudra within the afternoon hours, particularly in summer time when the encompassing temperature is excessive. As a result of practising this mudra for an extended period might improve inner physique temperature which can dehydrate your physique.
Precautions
Because the mudra will increase the hearth component, 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 follow this mudra with warning because it tends to lower the earth component.
Kapha Naashak/Pitta-Kaarak Mudra
It’s also referred to as kidney mudra. Whereas the Surya mudra works on rising one part of the pitta dosha, which is hearth, 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 primary causes for weight achieve which may be countered by rising the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing internal warmth.
The right 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 will probably 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 most effective 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 for those who shouldn’t have time, follow it for quarter-hour 3 occasions a day.
Precautions
Because the mudra will increase the hearth component, 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 follow this mudra with warning because it tends to lower the earth component.
Apana Mudra
The Apana Mudra promotes the move 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 consider weight reduction and that’s what Apana mudra is understood for. It’ll help in sustaining intestinal well being which can assist in correct digestion. By means of the elimination course of, the cleansing of the physique can also be carried out, which might help in decreasing the buildup of fats.
The right 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 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 most effective 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 girls shouldn’t be training this mudra within the first 8 months as it could improve the downward move which can be harmful.
- Don’t follow instantly after a meal. Give a spot of 2-3 hours earlier than training the mudra.
- If you’re affected by diarrhea, don’t follow the mudra as it could worsen the signs.
- It decreases the pitta dosha, which can scale back the digestive hearth, therefore ought to be carried out sparsely.
Linga Mudra
This mudra is also referred to as Mudra of Warmth since this can be very useful in rising inner warmth.
The follow of Linga mudra prompts the physique’s inner hearth, 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 decreasing amassed fats and undesirable energy by way of cleansing.
The right 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 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.
Excellent time and period
The most effective 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 training this mudra, hydrate your self with water, juice, milk, buttermilk, and so on as this mudra is extraordinarily potent in rising internal warmth.
- If you’re a affected person with hypertension, keep away from training this mudra.
- Through the summer time season, follow this mudra sparsely.
- If you’re affected by fever, acidity, or some 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 hearth component. Rudra Mudra’s hearth component improves digestion and aids in ldl cholesterol discount. It has an energizing impact and likewise improves your consuming behavior.
The right 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 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 most effective 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 training the mudra.
- If you’re a affected person with hypertension, keep away from training this mudra.
- This mudra ought 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 hearth component is influenced not directly. Varun Mudra works as a set off for the hearth component, in addition to balancing the water component throughout the physique.
Varun mudra helps to alleviate digestive issues similar to indigestion and constipation.
The right 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 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 most effective 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 undergo 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 might have recovered.
- Don’t follow 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 follow the mudra sparsely.
The right 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 tough component. Start with one thing manageable, similar to 10 minutes day-after-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 may well additionally simply be a fundamental follow of hand postures at different occasions. So long as your physique is relaxed and balanced, you possibly can follow mudra in any place.
Should you want to execute a mudra whereas mendacity down, be certain your again is in probably the most comfy place potential. 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 ought to be relaxed, and your toes ought to be planted firmly on the bottom, toes pointed ahead.
Strolling ought to be accomplished in a rhythmic however relaxed method.
Throughout yoga periods, entry these mudras when performing an asana which supplies you the freedom of utilizing your arms in any means you need, which can principally 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 each time and wherever you select. You will need to, nonetheless, guarantee that you’ve the flexibility to self-reflect and disengage. And as a way to not negatively influence the power 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 respiratory strategies, yoga mudra practices might help us reside a joyful, pain-free life. It’s by no means too late to start training yoga, which is why it’s best to start with a couple of of those yoga mudras, that are actually useful.
