That means, How one can Do, Advantages – Fitsri Yoga

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Merudanda Mudra is a robust hand gesture that helps spinal well being. Practising this mudra may 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 protecting the thumbs prolonged. Relaxation your fingers 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 regulate the gaze within the preliminary phases of apply.

Merudanda mudra which means

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

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

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

As a result of movement of prana all through the backbone, Merudanda mudra helps to activate and steadiness all of the chakras. It additionally serves as an train to enhance the main focus and focus of the practitioner.

Mythological facet 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 stated 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 assist.

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

Curiously, Merudanda Mudra visually resembles a thumbs-up gesture, which universally indicators that “every thing 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, but it surely can be practised in two different variations, every aligning the thumb in a distinct course to reinforce the movement 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.

How one can 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 protecting your eyes closed.
2. Place your fingers 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 sluggish deep breaths and maintain the mudra for 8-10 breaths.
6. Roll your fingers 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. Finally, transfer your fingers in order that the thumbs are pointed outwards in reverse instructions (Urdhva Merudanda mudra).
9. Take eight sluggish breaths holding Urdhva Merudanda mudra.

Precautions and contraindications

• Keep away from clenching the fists too tightly, as it could pressure the hand muscle mass or wrists.
• Folks with extreme spinal accidents or power again situations 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 movement.
• These with current hand or thumb accidents ought to keep away from or modify the gesture.
• Practise in a peaceful, quiet area to keep away from distractions and keep focus.
• In case you really feel any discomfort within the decrease again or shoulders, cease and regulate your posture.
• Not appropriate for these with excessive ranges of restlessness or anxiousness until performed below supervision.
• Keep away from practising for lengthy durations at first; begin with 5–10 minutes and improve regularly.

Time & period

Merudanda Mudra may 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 can be carried out whereas standing, making it a handy and versatile mudra for each day use.

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

For optimum outcomes, comply with this respiratory 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 apply helps promote calmness and helps spinal alignment and vitality steadiness.

Mechanism of working

Whereas performing Merudanda mudra the rotation of the thumbs steers the movement of prana to totally different areas of the physique.

• In Adho Merudanda mudra, when thumbs are pointing in direction of one another, the prana strikes by means of the lungs and decrease stomach.
• Power strikes by means of 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 movement of prana is directed in direction of the photo voltaic plexus (Manipura Chakra), it improves the metabolism to reply higher in any confused state of affairs.
• This mudra is helpful in opening the sacred vitality channel, Sushumna Nadi that helps in attaining enlightenment. That is so as a result of the prana flows from the bottom of the pelvis to the crown of the pinnacle. Therefore, it additionally awakens the Kundalini vitality.
• Moreover 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 each 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 means of 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 apply this mudra to heal the distended spleen or liver.

Advantages of Merudanda Mudra

Merudanda Mudra has a number of well being advantages that primarily assist the backbone, breath, and inside steadiness. When paired with sluggish, deep respiratory, 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 mass. Common apply with deep respiratory can ease gentle again ache, particularly attributable to poor posture or sitting for lengthy hours.

2. Helps cleansing and lung growth
When mixed with deep respiratory 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 means of improved oxygen circulation and blood purification.

3. Improves respiratory and circulatory operate
This mudra encourages sluggish, rhythmic respiratory, which reinforces the operate of the respiratory system. The improved breath movement helps regulate the heartbeat and helps wholesome blood circulation.

4. Stimulates belly organs and boosts digestion
Practising Merudanda Mudra with managed respiratory 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 movement, this mudra helps wholesome metabolism. When performed repeatedly with breath management, it could 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 very helpful for lowering 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 mass. It additionally stimulates the movement of prana by means of the Ida, Pingala, and Sushumna Nadis, enhancing the physique’s total vitality steadiness.

Conclusion

Merudanda Mudra is an easy but efficient apply for enhancing spinal well being and calming the thoughts. It matches simply into your each day routine and works nicely with meditation or respiratory workout routines. Just some minutes a day could make an actual distinction in how you are feeling.

FAQs on Merudanda Mudra

1. Can Merudanda Mudra be practised whereas strolling?
No, Merudanda Mudra must be practised whereas seated or standing nonetheless to take care of posture and breath consciousness.

2. Is Merudanda Mudra appropriate for learners?
Sure, it’s straightforward to study and appropriate for learners, particularly when mixed with sluggish, deep respiratory.

3. Can I practise Merudanda Mudra throughout being pregnant?
It’s usually protected, however pregnant girls ought to seek the advice of a yoga skilled earlier than practising any mudra repeatedly.

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 possibly can mix it with a mantra or meditation for deeper focus.

6. Can I do Merudanda Mudra with one hand?
It’s advisable to make use of each fingers for balanced vitality movement, however it may be performed with one hand if wanted.

7. Is there a greatest time to practise Merudanda Mudra?
Morning is right for contemporary vitality, however it may be performed any time throughout the day if 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 may help enhance posture over time.