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Yoga isn’t just a path to bodily health but additionally a holistic apply that nurtures psychological and religious well-being, serving to you unlock one of the best model of your self.
Amongst yoga’s many methods, particular hand gestures, often called mudras, play a singular function in selling weight reduction. These easy but highly effective gestures, when practised usually, will help scale back stomach fats, enhance 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 components our physique is product of. The formation of the hand gesture in mudra apply impacts the circulate 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 apply will 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 apply 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 (Fireplace). When these components are out of steadiness, the physique is weak 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 anyplace 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 assist weight reduction.
Mudras work in several methods for various folks. Within the case of weight reduction, you could not see the results instantly. If practiced diligently for 3-4 weeks, you could begin seeing the results. It’s mentioned that sometimes, it takes approx. 6-8 weeks for a mudra to indicate important results on the physique.
Every mudra must be practiced for a minimum of half-hour while you’re anticipating weight reduction.
When a mudra is practiced with willpower, measurable advantages are shortly seen. Training mudra will :
- Encourages the circulation of refined 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
- Support 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 similar 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 fireplace component and associated components within the physique, which play a vital 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 (fireplace) 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 expounded to the fireplace component and Kapha dosha is related to the earth component. In Surya mudra, each Kapha and pitta are stimulated that are liable for weight reduction. The fireplace component improves the discharge of fiery vitality in your physique, boosting your metabolism and digestive system and rising your vitality. Decreasing the earth component will assist in lowered fats accumulation.
This mudra can even encourage sweating, which in flip will help in detoxing 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 fingers on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight but relaxed.
Supreme time and period
The most effective time to apply Surya mudra for weight reduction is early within the morning to achieve vitality for the whole day. You may apply this mudra for 45 minutes at a stretch. Or for those who do not need time, apply it for quarter-hour 3 occasions a day.
It’s not beneficial 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 a protracted period could improve inside physique temperature which can dehydrate your physique.
Precautions
Because the mudra will increase the fireplace component, folks with a excessive pitta ought to both keep away from this mudra or do it moderately. Even folks with extraordinarily low Kapha must be apply 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 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 principal causes for weight acquire which could be countered by rising the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing inside 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 might be as shut as doable 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.
Supreme time and period
The most effective time to apply the mudra is early within the morning or throughout any time in your meditation. You may apply this mudra for 45 minutes at a stretch. Or for those who do not need time, apply it for quarter-hour 3 occasions a day.
Precautions
Because the mudra will increase the fireplace component, folks with a excessive pitta ought to both keep away from this mudra or do it moderately. Even folks with extraordinarily low Kapha must be apply this mudra with warning because it tends to lower the earth component.
Apana Mudra
The Apana Mudra promotes the circulate 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 capabilities 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. By means of the elimination course of, the detoxing of the physique can also be carried out, which will help in lowering the buildup of fats.
The right way to do it
- Sit in a snug meditative pose along with your again straight.
- Be a 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.
Supreme time and period
The most effective time to apply the mudra is early within the morning on empty abdomen. You may 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 might improve the downward circulate 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 might worsen the signs.
- It decreases the pitta dosha, which can scale back the digestive fireplace, therefore must be carried out moderately.
Linga Mudra
This mudra is often known as Mudra of Warmth since this can be very useful in rising inside warmth.
The apply of Linga mudra prompts the physique’s inside fireplace, which produces vitality that may invigorate the organs. To steadiness out any abdomen points, the digestive system is engaged and vitality flows via it. The Linga mudra improves the physique’s metabolism, which aids in weight reduction.
It additionally helps in lowering amassed fats and undesirable energy via detoxing.
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 suitable 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 apply this mudra with the suitable hand’s thumb.
Supreme time and period
The most effective time to apply the mudra is early within the morning. You may 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 forth as this mudra is extraordinarily potent in rising inside warmth.
- If you’re a affected person with hypertension, keep away from practising this mudra.
- Through the summer time season, apply this mudra moderately.
- If you’re affected by fever, acidity, or every other abdomen issues, keep away from this mudra until you have got 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 fireplace component. Rudra Mudra’s fireplace component improves digestion and aids in ldl cholesterol discount. It has an energizing impact and in addition improves your consuming behavior.
The right way to do it
- Sit in a snug meditative pose along with your again straight.
- Be a 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.
Supreme time and period
The most effective time to apply the mudra is early within the morning. You may 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 must 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 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 similar to indigestion and constipation.
The right way to do it
- Sit in a snug meditative pose along with your again straight.
- Be a 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.
Supreme time and period
The most effective time to apply the mudra is early within the morning. You may 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 have got 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.
The right way to use yoga mudras for weight reduction
Yoga mudras for weight reduction could be practiced by everybody. Nonetheless, for a lot of discovering time is essentially the most tough component. Start with one thing manageable, similar to 10 minutes each 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 probably additionally simply be a primary apply of hand postures at different occasions. So long as your physique is relaxed and balanced, you may apply mudra in any place.
When you want to execute a mudra whereas mendacity down, be sure your again is in essentially the most comfy place doable. 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 must be relaxed, and your toes must be planted firmly on the bottom, toes pointed ahead.
Strolling must be accomplished 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 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 vitality channels.
You may apply them at any time when and wherever you select. You will need to, nevertheless, guarantee that you’ve got the power to self-reflect and disengage. And with a view to not negatively impression the vitality circulate all through your physique, your temper must 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 will help us dwell a joyful, pain-free life. It’s by no means too late to start practising yoga, which is why you must start with just a few of those yoga mudras, that are actually useful.