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Yoga isn’t just a path to bodily health but in addition a holistic follow that nurtures psychological and non secular well-being, serving to you unlock the very best model of your self.
Amongst yoga’s many methods, particular hand gestures, often known as mudras, play a singular function in selling weight reduction. These easy but highly effective gestures, when practised usually, may also help cut back stomach fats, increase metabolism, and assist 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 manufactured from. The formation of the hand gesture in mudra follow impacts the circulate 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 general good bodily and psychological well being.
A yoga mudra alongside along with your meditative follow may also help in weight reduction by bettering metabolism, selling cleansing, bettering 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 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 stability, the physique is weak to sickness. Mudras support 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 a few 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 a few pounds.
Completely different combos 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 support weight reduction.
Mudras work in numerous 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 stated that sometimes, it takes approx. 6-8 weeks for a mudra to point out important results on the physique.
Every mudra must be practiced for at the very least half-hour once you’re anticipating weight reduction.
When a mudra is practiced with dedication, measurable advantages are rapidly seen. Working towards mudra will :
- Encourages the circulation of refined vitality all through the physique, which is useful to your general well being and well-being.
- Will increase vitality and focus.
- Boosts the immune system.
- It helps in inducing high quality sleep
- Help 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 comparable 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 hearth ingredient and associated parts 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) ingredient within the physique whereas reducing the Prithvi (earth) ingredient. The earth ingredient 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 ingredient and Kapha dosha is related to the earth ingredient. In Surya mudra, each Kapha and pitta are stimulated that are chargeable 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. Lowering the earth ingredient will assist in diminished fats accumulation.
This mudra can even encourage sweating, which in flip may also help in cleansing and burning of fats.
do it
- Sit in a snug 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 fingers on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight but relaxed.
Superb time and period
One of the best time to follow Surya mudra for weight reduction is early within the morning to realize vitality for all the day. You may follow this mudra for 45 minutes at a stretch. Or should you don’t have time, follow it for quarter-hour 3 instances a day.
It’s not beneficial to do Surya mudra within the afternoon hours, particularly in summer time when the encircling temperature is excessive. As a result of practising this mudra for a protracted period could improve inner physique temperature which can dehydrate your physique.
Precautions
For the reason that mudra will increase the hearth ingredient, folks with a excessive pitta ought to both keep away from this mudra or do it sparsely. Even folks with extraordinarily low Kapha must be follow this mudra with warning because it tends to lower the earth ingredient.
Kapha Naashak/Pitta-Kaarak Mudra
It’s often known as kidney mudra. Whereas the Surya mudra works on growing one part of the pitta dosha, which is fireplace, the Pitta-Kaarak mudra works on enhancing the pitta dosha as an entire. It’s also known as the Kapha Nashak mudra because it reduces the Kapha dosha.
A rise in kapha dosha is among the principal causes for weight acquire which might be countered by growing the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing interior warmth.
do it
- Sit in a snug meditative pose along with your again straight.
- Put the thumb on prime of the little and ring finger. The tip of each fingers shall be as shut as potential 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.
Superb time and period
One of the best time to follow the mudra is early within the morning or throughout any time in your meditation. You may follow this mudra for 45 minutes at a stretch. Or should you don’t have time, follow it for quarter-hour 3 instances a day.
Precautions
For the reason that mudra will increase the hearth ingredient, folks with a excessive pitta ought to both keep away from this mudra or do it sparsely. Even folks with extraordinarily low Kapha must be follow this mudra with warning because it tends to lower the earth ingredient.
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 features of the organs situated 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 can support in sustaining intestinal well being which is able to assist in correct digestion. Via the elimination course of, the cleansing of the physique can also be carried out, which may also help in decreasing the buildup of fats.
do it
- Sit in a snug meditative pose along with your again straight.
- Be part of the information 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.
Superb time and period
One of the best time to follow the mudra is early within the morning on empty abdomen. You may follow 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 might improve the downward circulate which can be harmful.
- Don’t follow instantly after a meal. Give a spot of 2-3 hours earlier than training the mudra.
- In case you are affected by diarrhea, don’t follow the mudra as it might worsen the signs.
- It decreases the pitta dosha, which can cut back the digestive fireplace, therefore must be carried out sparsely.
Linga Mudra
This mudra is often known as Mudra of Warmth since this can be very helpful in growing inner warmth.
The follow of Linga mudra prompts the physique’s inner fireplace, which produces vitality that may invigorate the organs. To stability 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 collected fats and undesirable energy by cleansing.
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 follow this mudra with the proper hand’s thumb.
Superb time and period
One of the best time to follow the mudra is early within the morning. You may follow this mudra for 45 minutes at a stretch. Or follow 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 interior warmth.
- In case you are a affected person with hypertension, keep away from training this mudra.
- Through the summer time 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.
do it
- Sit in a snug meditative pose along with your again straight.
- Be part of the information 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.
Superb time and period
One of the best time to follow the mudra is early within the morning. You may follow this mudra for 45 minutes at a stretch. Or follow it for quarter-hour 3 instances a day.
Precautions
- Don’t follow instantly after a meal. Give a spot of 2-3 hours earlier than training the mudra.
- In case you are a affected person with hypertension, keep away from training this mudra.
- This mudra must be used cautiously if in case you have 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 because the fireplace ingredient is influenced not directly. Varun Mudra works as a set off for the hearth ingredient, in addition to balancing the water ingredient inside the physique.
Varun mudra helps to alleviate digestive issues comparable to indigestion and constipation.
do it
- Sit in a snug meditative pose along with your again straight.
- Be part of the information 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.
Superb time and period
One of the best time to follow the mudra is early within the morning. You may follow this mudra for 45 minutes at a stretch. Or follow it for quarter-hour 3 instances a day.
Precautions
- Individuals who undergo 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 spot of 2-3 hours earlier than training the mudra.
- Folks with a excessive pitta and kapha structure ought to follow the mudra sparsely.
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 ingredient. Start with one thing manageable, comparable to 10 minutes daily or each different day.
Utilizing a number of mudras can comprise a mixture of various asanas, pranayama, visualization, and respiration strategies at instances, and it might probably additionally simply be a fundamental follow of hand postures at different instances. So long as your physique is relaxed and balanced, you possibly can follow mudra in any place.
In the event you want to execute a mudra whereas mendacity down, ensure that your again is in probably the most snug place potential. For additional consolation and to alleviate any pressure, place a pillow beneath your head.
Preserve 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 carried out in a rhythmic however relaxed method.
Throughout yoga periods, entry these mudras when performing an asana which supplies you the freedom of utilizing your fingers in any means you need, which is able to principally be in seated poses. Additionally, throughout pranayama, you possibly can many such mudras to enhance the breath motion and stimulate the vitality channels.
You may follow them at any time when and wherever you select. You should, nonetheless, guarantee that you’ve 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 may also 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 just a few of those yoga mudras, that are actually helpful.
