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Yoga isn’t just a path to bodily health but additionally a holistic observe that nurtures psychological and non secular well-being, serving to you unlock one of the best 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 recurrently, might help scale back stomach fats, increase 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 parts our physique is product of. The formation of the hand gesture in mudra observe impacts the circulation of the factor within the physique and redirects the prana in nadis as effectively. 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 together with your meditative observe might 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 simplest 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 parts that make up the human physique – Jal (Water), Prithvi (Earth), Akash (House), Vayu (Air), and Agni (Fireplace). When these parts are out of steadiness, the physique is susceptible to sickness. Mudras assist 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.
Totally 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 assist weight reduction.
Mudras work in numerous methods for various individuals. Within the case of weight reduction, it’s possible you’ll not see the results instantly. If practiced diligently for 3-4 weeks, it’s possible you’ll begin seeing the results. 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 no less than half-hour if 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 refined power all through the physique, which is helpful 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 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 perspective.
Yoga Mudras for weight reduction
The mudras listed beneath are popularly used for weight reduction. These mudras goal the hearth factor and associated parts within the physique, which play a vital 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) factor within the physique whereas reducing the Prithvi (earth) factor. The earth factor brings heaviness to the physique thus reducing it helps to scale back weight and weight problems.
As per Ayurveda, the Pitta dosha is expounded to the hearth factor and Kapha dosha is related to the earth factor. In Surya mudra, each Kapha and pitta are stimulated that are answerable for weight reduction. The hearth factor improves the discharge of fiery power in your physique, boosting your metabolism and digestive system and growing your vitality. Lowering the earth factor will assist in decreased fats accumulation.
This mudra may also encourage sweating, which in flip might help in detoxing and burning of fats.
Easy methods to do it
- Sit in a snug 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.
Preferrred time and length
One of the best time to observe Surya mudra for weight reduction is early within the morning to achieve power for the whole day. You possibly can observe this mudra for 45 minutes at a stretch. Or when you shouldn’t have time, observe it for quarter-hour 3 instances 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 inside physique temperature which can dehydrate your physique.
Precautions
Because the mudra will increase the hearth factor, individuals with a excessive pitta ought to both keep away from this mudra or do it carefully. Even individuals with extraordinarily low Kapha ought to be observe this mudra with warning because it tends to lower the earth factor.
Kapha Naashak/Pitta-Kaarak Mudra
It’s also referred to 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. 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 essential causes for weight achieve which might be countered by growing the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing inside warmth.
Easy methods to do it
- Sit in a snug meditative pose together 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 palms 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
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 when you shouldn’t have time, observe it for quarter-hour 3 instances a day.
Precautions
Because the mudra will increase the hearth factor, individuals with a excessive pitta ought to both keep away from this mudra or do it carefully. Even individuals with extraordinarily low Kapha ought to be observe this mudra with warning because it tends to lower the earth factor.
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 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 is going to assist in sustaining intestinal well being which can assist in correct digestion. Via the elimination course of, the detoxing of the physique can be carried out, which might help in lowering the buildup of fats.
Easy methods to do it
- Sit in a snug 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.
Preferrred 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 instances a day.
Precautions
- Pregnant girls shouldn’t be training this mudra within the first 8 months as it could improve the downward circulation 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 irritate the signs.
- It decreases the pitta dosha, which can scale back the digestive fireplace, therefore ought to be carried out carefully.
Linga Mudra
This mudra is also referred to as Mudra of Warmth since this can be very useful in growing inside warmth.
The observe of Linga mudra prompts the physique’s inside fireplace, 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 lowering collected fats and undesirable energy by way of detoxing.
Easy methods to do it
- Sit in a snug meditative pose together 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 palms in your lap and shut your eyes.
- After a couple of minutes, you observe this mudra with the proper hand’s thumb.
Preferrred 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 instances a day.
Precautions
- Earlier than training this mudra, hydrate your self with water, juice, milk, buttermilk, and so forth as this mudra is extraordinarily potent in growing inside warmth.
- If you’re a affected person with hypertension, keep away from training this mudra.
- Through the summer season season, observe this mudra carefully.
- If you’re affected by fever, acidity, or every other 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 parts. 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 factor. Rudra Mudra’s fireplace factor improves digestion and aids in ldl cholesterol discount. It has an energizing impact and in addition improves your consuming behavior.
Easy methods to do it
- Sit in a snug 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.
Preferrred 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 instances 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 ought to be used cautiously in case you have an extra of Kapha dosha.
Varun Mudra
The physique advantages from the cooling and exercise offered by the water factor. The metabolism is slowed by an absence of water factor or dehydration because the fireplace factor is influenced not directly. Varun Mudra works as a set off for the hearth factor, in addition to balancing the water factor inside the physique.
Varun mudra helps to alleviate digestive issues equivalent to indigestion and constipation.
Easy methods to do it
- Sit in a snug 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.
Preferrred 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 instances 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’ve recovered.
- Don’t observe instantly after a meal. Give a spot of 2-3 hours earlier than training the mudra.
- Folks with a excessive pitta and kapha structure ought to observe the mudra carefully.
Easy methods to use yoga mudras for weight reduction
Yoga mudras for weight reduction might be practiced by everybody. Nonetheless, for a lot of discovering time is probably the most tough factor. Start with one thing manageable, equivalent to 10 minutes daily or each different day.
Utilizing a number of mudras can comprise a mix of various asanas, pranayama, visualization, and respiratory strategies at instances, and it will possibly additionally simply be a primary observe of hand postures at different instances. So long as your physique is relaxed and balanced, you may observe mudra in any place.
In the event you want to execute a mudra whereas mendacity down, ensure your again is in probably the most snug place doable. For additional consolation and to alleviate any pressure, place a pillow below your head.
Maintain 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 finished in a rhythmic however relaxed method.
Throughout yoga periods, entry these mudras when performing an asana which supplies you the freedom of utilizing your palms in any manner you need, which can largely be in seated poses. Additionally, throughout pranayama, you may many such mudras to enhance the breath motion and stimulate the power channels.
You possibly can observe them at any time when and wherever you select. You will need to, nonetheless, guarantee that you’ve got the power to self-reflect and disengage. And in an effort to not negatively influence the power circulation 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 dwell a joyful, pain-free life. It’s by no means too late to start training yoga, which is why you must start with a couple of of those yoga mudras, that are actually useful.
