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Yoga is not only 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, referred to as mudras, play a singular function in selling weight reduction. These easy but highly effective gestures, when practised often, 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 manufactured from. The formation of the hand gesture in mudra apply impacts the movement of the aspect 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 together with your meditative apply 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 apply them to realize your health objectives.
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 (Area), Vayu (Air), and Agni (Fireplace). When these components are out of stability, the physique is weak to sickness. Mudras help within the re-establishment of this equilibrium.
Practising mudras are a handy type of train as a result of it may be carried out anyplace 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.
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 supply 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 mentioned 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 a minimum of half-hour if you’re anticipating weight reduction.
When a mudra is practiced with dedication, measurable advantages are shortly seen. Practising mudra will :
- Encourages the circulation of refined power all through the physique, which is useful to your general well being and well-being.
- Will increase power and focus.
- Boosts the immune system.
- It helps in inducing high quality sleep
- Help in lowering 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 corresponding 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 fireplace aspect 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 (hearth) aspect within the physique whereas decreasing the Prithvi (earth) aspect. The earth aspect brings heaviness to the physique thus decreasing it helps to cut back weight and weight problems.
As per Ayurveda, the Pitta dosha is said to the fireplace aspect and Kapha dosha is related to the earth aspect. In Surya mudra, each Kapha and pitta are stimulated that are liable for weight reduction. The hearth aspect improves the discharge of fiery power in your physique, boosting your metabolism and digestive system and rising your vitality. Lowering the earth aspect will assist in decreased fats accumulation.
This mudra may also encourage sweating, which in flip might help in cleansing and burning of fats.
do it
- Sit in a cushty 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 fingers on the knees or thighs and shut your eyes.
- The remainder of the fingers ought to stay stretched straight but relaxed.
Perfect time and period
The most effective time to apply Surya mudra for weight reduction is early within the morning to realize power for your complete day. You’ll be able to apply this mudra for 45 minutes at a stretch. Or for those who don’t have time, apply it for quarter-hour 3 occasions 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 a protracted period might improve inner physique temperature which can dehydrate your physique.
Precautions
For the reason that mudra will increase the fireplace aspect, 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 apply this mudra with warning because it tends to lower the earth aspect.
Kapha Naashak/Pitta-Kaarak Mudra
It’s also called kidney mudra. Whereas the Surya mudra works on rising one element 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 essential causes for weight acquire which may be countered by rising the pitta dosha. A rise in pitta dosha improves digestion and metabolism by producing interior warmth.
do it
- Sit in a cushty 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 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.
Perfect time and period
The most effective time to apply the mudra is early within the morning or throughout any time in your meditation. You’ll be able to apply this mudra for 45 minutes at a stretch. Or for those who don’t have time, apply it for quarter-hour 3 occasions a day.
Precautions
For the reason that mudra will increase the fireplace aspect, 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 apply this mudra with warning because it tends to lower the earth aspect.
Apana Mudra
The Apana Mudra promotes the movement 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 capabilities of the organs positioned 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’s going to help in sustaining intestinal well being which can assist in correct digestion. Via the elimination course of, the cleansing of the physique can be carried out, which might help in lowering the buildup of fats.
do it
- Sit in a cushty meditative pose together 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.
Perfect time and period
The most effective time to apply the mudra is early within the morning on empty abdomen. You’ll be able to apply this mudra for 45 minutes at a stretch or for quarter-hour 3 occasions a day.
Precautions
- Pregnant ladies shouldn’t be training this mudra within the first 8 months as it might improve the downward movement which can be harmful.
- Don’t apply instantly after a meal. Give a spot of 2-3 hours earlier than training the mudra.
- If you’re affected by diarrhea, don’t apply the mudra as it might irritate 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 called Mudra of Warmth since this can be very helpful in rising inner warmth.
The apply of Linga mudra prompts the physique’s inner hearth, which produces power that may invigorate the organs. To stability out any abdomen points, the digestive system is engaged and power 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 cleansing.
do it
- Sit in a cushty 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 fingers in your lap and shut your eyes.
- After a couple of minutes, you apply this mudra with the proper hand’s thumb.
Perfect time and period
The most effective time to apply the mudra is early within the morning. You’ll be able to apply this mudra for 45 minutes at a stretch. Or apply it for quarter-hour 3 occasions a day.
Precautions
- Earlier than training this mudra, hydrate your self with water, juice, milk, buttermilk, and many others as this mudra is extraordinarily potent in rising interior warmth.
- If you’re a affected person with hypertension, keep away from training this mudra.
- Through the summer season season, apply this mudra sparsely.
- If you’re affected by fever, acidity, or another abdomen issues, keep away from this mudra until you may 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 aspect. Rudra Mudra’s hearth aspect 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 cushty meditative pose together 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.
Perfect time and period
The most effective time to apply the mudra is early within the morning. You’ll be able to 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 training the mudra.
- If you’re a affected person with hypertension, keep away from training this mudra.
- This mudra ought to 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 aspect. The metabolism is slowed by a scarcity of water aspect or dehydration because the hearth aspect is influenced not directly. Varun Mudra works as a set off for the fireplace aspect, in addition to balancing the water aspect throughout the physique.
Varun mudra helps to alleviate digestive issues corresponding to indigestion and constipation.
do it
- Sit in a cushty meditative pose together 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.
Perfect time and period
The most effective time to apply the mudra is early within the morning. You’ll be able to 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 may have recovered.
- Don’t apply 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 apply the mudra sparsely.
use yoga mudras for weight reduction
Yoga mudras for weight reduction may be practiced by everybody. Nevertheless, for a lot of discovering time is essentially the most troublesome aspect. Start with one thing manageable, corresponding to 10 minutes day by day or each different day.
Utilizing a number of mudras can comprise a mixture of various asanas, pranayama, visualization, and respiration strategies at occasions, and it might additionally simply be a primary apply of hand postures at different occasions. So long as your physique is relaxed and balanced, you possibly can apply mudra in any place.
Should you want to execute a mudra whereas mendacity down, make sure that your again is in essentially the most snug place potential. For further consolation and to alleviate any pressure, place a pillow beneath your head.
Hold your legs shoulder-width aside when performing mudra in a standing place. Your knees ought to be relaxed, and your ft ought to be planted firmly on the bottom, toes pointed ahead.
Strolling ought to be performed in a rhythmic however relaxed method.
Throughout yoga classes, entry these mudras when performing an asana which supplies you the freedom of utilizing your fingers in any method you need, which can principally be in seated poses. Additionally, throughout pranayama, you possibly can many such mudras to enrich the breath motion and stimulate the power channels.
You’ll be able to apply them at any time when and wherever you select. You will need to, nonetheless, guarantee that you’ve the power to self-reflect and disengage. And as a way to not negatively impression the power movement 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 respiration methods, 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 number of of those yoga mudras, that are actually helpful.
