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Yoga is not only a path to bodily health but in addition a holistic follow that nurtures psychological and non secular well-being, serving to you unlock the most effective model of your self.
Amongst yoga’s many methods, particular hand gestures, generally known as mudras, play a novel position in selling weight reduction. These easy but highly effective gestures, when practised recurrently, can assist 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 follow impacts the move of the ingredient within the physique and redirects the prana in nadis as nicely. 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 can assist 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 follow them to attain 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 (Area), Vayu (Air), and Agni (Fireplace). When these parts are out of steadiness, the physique is susceptible to sickness. Mudras help 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 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 shed weight.
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 help weight reduction.
Mudras work in several methods for various individuals. 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 stated that usually, 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 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
- Support in lowering 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 similar to rage, jealousy, and grief.
- Help in altering an individual’s temper, perspective, and perspective.
Yoga Mudras for weight reduction
The mudras listed under are popularly used for weight reduction. These mudras goal the fireplace 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 scale back weight and weight problems.
As per Ayurveda, the Pitta dosha is said to the fireplace ingredient and Kapha dosha is related to the earth ingredient. In Surya mudra, each Kapha and pitta are stimulated that are accountable for weight reduction. The hearth 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 decreased fats accumulation.
This mudra may also encourage sweating, which in flip can assist in detoxing and burning of fats.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Put the thumb on prime 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.
Perfect time and length
The very best time to follow Surya mudra for weight reduction is early within the morning to realize vitality for the whole day. You’ll be able to follow this mudra for 45 minutes at a stretch. Or if you happen to do not need time, follow it for quarter-hour 3 occasions a day.
It’s not advisable to do Surya mudra within the afternoon hours, particularly in summer season when the encompassing temperature is excessive. As a result of practising this mudra for a protracted length could improve inner physique temperature which can dehydrate your physique.
Precautions
For the reason that mudra will increase the fireplace ingredient, 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 ingredient.
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 an entire. It’s also referred to as the Kapha Nashak mudra because it reduces the Kapha dosha.
A rise in kapha dosha is without doubt one of the important causes for weight acquire which could be countered by growing the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing inside warmth.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Put the thumb on prime of the little and ring finger. The tip of each fingers can 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.
Perfect time and length
The very best 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 if you happen to do not need time, follow it for quarter-hour 3 occasions a day.
Precautions
For the reason that mudra will increase the fireplace ingredient, 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 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 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 thought for. It is going to help in sustaining intestinal well being which is able to assist in correct digestion. Via the elimination course of, the detoxing of the physique can be carried out, which can assist in lowering the buildup of fats.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Be a part of the guidelines 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.
Perfect time and length
The very best 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 ladies shouldn’t be practising 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 niche of 2-3 hours earlier than practising the mudra.
- In case you are 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 fireplace, 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 growing inner warmth.
The follow 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 means of it. The Linga mudra improves the physique’s metabolism, which aids in weight reduction.
It additionally helps in lowering accrued fats and undesirable energy by means of detoxing.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Intertwine your fingers and straighten the left-hand thumb. Encircle this thumb with the appropriate 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 follow this mudra with the appropriate hand’s thumb.
Perfect time and length
The very best 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 practising this mudra, hydrate your self with water, juice, milk, buttermilk, and so on as this mudra is extraordinarily potent in growing inside warmth.
- In case you are a affected person with hypertension, keep away from practising this mudra.
- Throughout the summer season season, follow this mudra sparsely.
- In case you are 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 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.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Be a part of the guidelines 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.
Perfect time and length
The very best 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 niche 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 ought to be used cautiously when you’ve got an extra of Kapha dosha.
Varun Mudra
The physique advantages from the cooling and exercise offered by the water ingredient. The metabolism is slowed by a scarcity of water ingredient or dehydration for the reason that fireplace ingredient is influenced not directly. Varun Mudra works as a set off for the fireplace ingredient, in addition to balancing the water ingredient throughout the physique.
Varun mudra helps to alleviate digestive issues similar to indigestion and constipation.
Methods to do it
- Sit in a cushty meditative pose along with your again straight.
- Be a part of the guidelines 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.
Perfect time and length
The very best 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 endure 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’ve recovered.
- Don’t follow instantly after a meal. Give a niche of 2-3 hours earlier than practising the mudra.
- Folks with a excessive pitta and kapha structure ought to follow the mudra sparsely.
Methods 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 troublesome ingredient. Start with one thing manageable, similar to 10 minutes every single day or each different day.
Utilizing a number of mudras can comprise a mixture of various asanas, pranayama, visualization, and respiratory strategies at occasions, and it will probably additionally simply be a primary follow of hand postures at different occasions. So long as your physique is relaxed and balanced, you possibly can follow mudra in any place.
If you happen to want to execute a mudra whereas mendacity down, be sure that your again is in probably the most snug place doable. For additional consolation and to alleviate any pressure, place a pillow underneath 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 carried out in a rhythmic however relaxed method.
Throughout yoga periods, entry these mudras when performing an asana which provides you the freedom of utilizing your palms in any method you need, which is able to principally be in seated poses. Additionally, throughout pranayama, you possibly can many such mudras to enrich the breath motion and stimulate the vitality channels.
You’ll be able to follow them each time and wherever you select. You will need to, nevertheless, guarantee that you’ve got the flexibility to self-reflect and disengage. And with a view to not negatively impression the vitality move all through your physique, your temper ought 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 respiratory methods, yoga mudra practices can assist us reside a joyful, pain-free life. It’s by no means too late to start practising yoga, which is why you must start with a couple of of those yoga mudras, that are actually useful.
