That means, Find out how to Do, Advantages – Fitsri Yoga

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Merudanda Mudra is a strong hand gesture that helps spinal well being. Practising this mudra will help relieve again ache and scale back stress inside a couple of minutes.

To carry out Merudanda Mudra, curl your fingers into a delicate fist whereas conserving the thumbs prolonged. Relaxation your palms in your thighs, and with every deep breath, change the course of your thumbs.

This mudra is often used throughout meditation and pranayama practices. The prolonged thumbs in Merudanda Mudra are additionally utilized in Shambhavi mudra to assist alter the gaze within the preliminary levels of observe.

Merudanda mudra which means

In Sanskrit, “merudanda” refers to “spinal column” and “mudra” means gesture. Its observe leaves massaging results on the spinal column aiding the circulate of pranic vitality all through the physique.

It’s named so due to the soothing and therapeutic results that it leaves on the backbone. It is usually known as Backbone Mudra.

Merudanda mudra can also be known as guru mudra because the thumb is actively used on this mudra and the thumb is related to the hearth component. Similar to a guru (instructor) guides you from darkness to gentle, the fireplace component affiliation of this mudra provides you the wanted hearth vitality to information your path.

Because of the circulate of prana all through the backbone, Merudanda mudra helps to activate and stability all of the chakras. It additionally serves as an train to enhance the main target and focus of the practitioner.

Mythological side of merudanda mudra

In Hindu mythology, there’s a sacred golden mountain named Mount Meru, believed to be the abode of the gods. It’s mentioned to face on the centre of the universe, simply because the spinal column lies on the centre of the human physique, providing structural and energetic help.

The phrase “Merudanda” is a mixture of “Meru” (the cosmic mountain) and “Danda” (scepter or employees). Symbolically, it represents “the employees of Mount Meru,” reflecting the central help of our physique the backbone. This sacred affiliation provides the mudra each non secular and energetic significance.

Apparently, Merudanda Mudra visually resembles a thumbs-up gesture, which universally alerts that “the whole lot is okay.” Practising this mudra is believed to advertise a balanced, wholesome state—bodily, mentally, and energetically.

Merudanda Mudra is historically carried out with the thumb in a central place, however it will also be practised in two different variations, every aligning the thumb in a distinct course to boost the circulate of prana.

Adho Merudanda Mudra

On this, each thumbs pointing towards one another.

Urdhva Merudanda Mudra

On this, each thumbs pointing away from one another.

Find out how to Do Merudanda Mudra

Merudanda mudra is accomplished following Adho merudanda mudra and Urdhva merudanda mudra in sequence as described under:

1. Sit in sukhasana or vajrasana conserving your eyes closed.
2. Place your palms in your thighs with the palms going through down.
3. Curl your fingers in direction of the palms to type a fist.
4. Preserve the thumbs prolonged in direction of one another (Adho Merudanda mudra).
5. Shift your focus in direction of the gradual deep breaths and maintain the mudra for 8-10 breaths.
6. Roll your palms in your thighs in order that the thumb is pointed in direction of the sky (Merudanda mudra).
7. Once more, keep in such a place for 8-10 breaths.
8. Ultimately, transfer your palms in order that the thumbs are pointed outwards in reverse instructions (Urdhva Merudanda mudra).
9. Take eight gradual breaths holding Urdhva Merudanda mudra.

Precautions and contraindications

• Keep away from clenching the fists too tightly, as it could pressure the hand muscle groups or wrists.
• Individuals with extreme spinal accidents or persistent again circumstances ought to seek the advice of a health care provider or yoga therapist earlier than practising.
• Don’t practise this mudra whereas mendacity down, because it requires an upright seated posture for correct pranic circulate.
• These with current hand or thumb accidents ought to keep away from or modify the gesture.
• Practise in a relaxed, quiet area to keep away from distractions and preserve focus.
• In the event you really feel any discomfort within the decrease again or shoulders, cease and alter your posture.
• Not appropriate for these with excessive ranges of restlessness or anxiousness except accomplished below supervision.
• Keep away from practising for lengthy durations at first; begin with 5–10 minutes and improve regularly.

Time & period

Merudanda Mudra will be practised at any time of the day, both whereas seated in a meditative posture (like Sukhasana or Padmasana) or sitting comfortably on a chair. It will also be carried out whereas standing, making it a handy and versatile mudra for day by day use.

You’ll be able to practise this mudra as a preparatory or counter mudra to help different yoga asanas or pranayama methods.

For optimum outcomes, comply with this respiration rhythm (4:2:5:2):

• Inhale for 4 seconds
• Maintain the breath for two seconds
• Exhale for five seconds
• Pause for two seconds earlier than inhaling once more

Begin with 5 to 10 minutes per session. As your consolation and focus enhance, regularly improve the period. Common observe helps promote calmness and helps spinal alignment and vitality stability.

Mechanism of working

Whereas performing Merudanda mudra the rotation of the thumbs steers the circulate of prana to completely different areas of the physique.

• In Adho Merudanda mudra, when thumbs are pointing in direction of one another, the prana strikes by the lungs and decrease stomach.
• Vitality strikes by the mid-section of the physique because the thumbs are prolonged upward.
• Lastly holding the Urdhva Merudanda with thumbs prolonged outwards energizes the chest in addition to the backbone.
• As Merudanda mudra derives pranic vitality all through the backbone, it opens all of the vitality chakras. When is the circulate of prana is directed in direction of the photo voltaic plexus (Manipura Chakra), it improves the metabolism to reply higher in any pressured state of affairs.
• This mudra is useful in opening the sacred vitality channel, Sushumna Nadi that helps in reaching enlightenment. That is so as a result of the prana flows from the bottom of the pelvis to the crown of the top. Therefore, it additionally awakens the Kundalini vitality.
• In addition to this, Merudanda Mudra additionally stimulates the thymus gland. It produces hormones helpful to take away the stress out of the physique.

Therapeutic benefits

1. Merudanda mudra is a boon to alleviate again ache or again pressure.
2. It rectifies the difficulty of slip disc if practiced for half-hour day by day adopted by prana mudra for 10 minutes.
3. It additionally helps in curing piles and therapeutic the prostate.
4. Diabetic sufferers additionally expertise therapeutic results by this mudra.
5. It has soothing results on the nervous system and helps to alleviate stress, anxiousness, and different psychological points.
6. It relieves points like dyspepsia and gastritis by enhancing the digestive hearth.
7. You’ll be able to observe this mudra to heal the distended spleen or liver.

Advantages of Merudanda Mudra

Merudanda Mudra has a number of well being advantages that primarily help the backbone, breath, and inside stability. When paired with gradual, deep respiration, it gently prompts your vitality channels and improves each bodily and psychological well-being.

1. Relieves again ache and improves spinal alignment
Merudanda Mudra helps the pure curve of the backbone, serving to to launch rigidity within the again muscle groups. Common observe with deep respiration can ease delicate again ache, particularly brought on by poor posture or sitting for lengthy hours.

2. Helps cleansing and lung enlargement
When mixed with deep respiration or pranayama, Merudanda Mudra helps develop the lungs, permitting for higher oxygen consumption. This helps the cleansing course of by serving to take away toxins by improved oxygen circulation and blood purification.

3. Improves respiratory and circulatory perform
This mudra encourages gradual, rhythmic respiration, which reinforces the perform of the respiratory system. The improved breath circulate helps regulate the heartbeat and helps wholesome blood circulation.

4. Stimulates belly organs and boosts digestion
Practising Merudanda Mudra with managed respiration prompts the abdomen space, gently massaging the inner organs. This stimulation enhances the effectivity of the liver and kidneys and helps higher digestion and metabolic well being.

5. Aids in weight administration and reduces weight problems
By enhancing digestive hearth and balancing vitality circulate, this mudra helps wholesome metabolism. When accomplished often with breath management, it may possibly assist burn extra fats and scale back obesity-related discomfort.

6. Calms the thoughts and reduces restlessness
Merudanda Mudra helps activate the parasympathetic nervous system, selling psychological calm and emotional stability. It brings consciousness inward and is particularly helpful for decreasing anxiousness, restlessness, and scattered ideas.

7. Strengthens the backbone and prompts vitality channels (Nadis)
This mudra encourages correct posture and spinal alignment, which strengthens the again and core muscle groups. It additionally stimulates the circulate of prana by the Ida, Pingala, and Sushumna Nadis, enhancing the physique’s general vitality stability.

Conclusion

Merudanda Mudra is an easy but efficient observe for enhancing spinal well being and calming the thoughts. It suits simply into your day by day routine and works properly with meditation or respiration workout routines. Just some minutes a day could make an actual distinction in how you’re feeling.

FAQs on Merudanda Mudra

1. Can Merudanda Mudra be practised whereas strolling?
No, Merudanda Mudra ought to be practised whereas seated or standing nonetheless to keep up posture and breath consciousness.

2. Is Merudanda Mudra appropriate for novices?
Sure, it’s straightforward to study and appropriate for novices, particularly when mixed with gradual, deep respiration.

3. Can I practise Merudanda Mudra throughout being pregnant?
It’s typically secure, however pregnant ladies ought to seek the advice of a yoga knowledgeable earlier than practising any mudra often.

4. What number of instances a day can I do Merudanda Mudra?
You’ll be able to practise it 1–3 instances a day, relying in your consolation and schedule.

5. Does Merudanda Mudra require mantra chanting?
No, chanting isn’t required, however you may mix it with a mantra or meditation for deeper focus.

6. Can I do Merudanda Mudra with one hand?
It’s really useful to make use of each palms for balanced vitality circulate, however it may be accomplished with one hand if wanted.

7. Is there a finest time to practise Merudanda Mudra?
Morning is good for recent vitality, however it may be accomplished any time in the course of the day once you really feel the necessity for focus or leisure.

8. Does Merudanda Mudra assist with posture correction?
Sure, it encourages upright sitting and consciousness of the backbone, which will help enhance posture over time.