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Merudanda Mudra is a strong hand gesture that helps spinal well being. Practising this mudra can assist 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 preserving the thumbs prolonged. Relaxation your palms in your thighs, and with every deep breath, change the route 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 follow.
Merudanda mudra which means
In Sanskrit, “merudanda” refers to “spinal column” and “mudra” means gesture. Its follow leaves massaging results on the spinal column aiding the movement of pranic power all through the physique.
It’s named so due to the soothing and therapeutic results that it leaves on the backbone. It’s also known as Backbone Mudra.
Merudanda mudra can also be referred to as guru mudra because the thumb is actively used on this mudra and the thumb is related to the fireplace aspect. Identical to a guru (instructor) guides you from darkness to mild, the hearth aspect affiliation of this mudra provides you the wanted fireplace power to information your path.
Because of the movement 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 focus 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 assist.
The phrase “Merudanda” is a mixture 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 alerts that “all the pieces 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, nevertheless it will also be practised in two different variations, every aligning the thumb in a unique route to boost 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.
The way to Do Merudanda Mudra
Merudanda mudra is accomplished following Adho merudanda mudra and Urdhva merudanda mudra in sequence as described under:
- Sit in sukhasana or vajrasana preserving your eyes closed.
- Place your palms in your thighs with the palms going through down.
- Curl your fingers in direction of the palms to type a fist.
- Maintain the thumbs prolonged in direction of one another (Adho Merudanda mudra).
- Shift your focus in direction of the gradual deep breaths and maintain the mudra for 8-10 breaths.
- Roll your palms in your thighs in order that the thumb is pointed in direction of the sky (Merudanda mudra).
- Once more, keep in such a place for 8-10 breaths.
- Eventually, transfer your palms in order that the thumbs are pointed outwards in reverse instructions (Urdhva Merudanda mudra).
- Take eight gradual breaths holding Urdhva Merudanda mudra.
Precautions and contraindications
- Keep away from clenching the fists too tightly, as it might pressure the hand muscle tissues or wrists.
- Folks with extreme spinal accidents or persistent again situations ought to seek the advice of a physician 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 latest hand or thumb accidents ought to keep away from or modify the gesture.
- Practise in a peaceful, quiet house to keep away from distractions and preserve focus.
- If you happen to 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 finished below supervision.
- Keep away from practising for lengthy durations to start with; begin with 5–10 minutes and enhance step by step.
Time & length
Merudanda Mudra could 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 every day use.
You possibly can practise this mudra as a preparatory or counter mudra to assist 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, step by step enhance the length. Common follow helps promote calmness and helps spinal alignment and power stability.
Mechanism of working
Whereas performing Merudanda mudra the rotation of the thumbs steers the movement 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 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 power all through the backbone, it opens all of the power 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 careworn scenario.
- This mudra is useful in opening the sacred power 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 power.
- In addition to this, Merudanda Mudra additionally stimulates the thymus gland. It produces hormones useful to take away the stress out of the physique.
Therapeutic benefits
- Merudanda mudra is a boon to alleviate again ache or again pressure.
- It rectifies the problem of slip disc if practiced for half-hour every day adopted by prana mudra for 10 minutes.
- It additionally helps in curing piles and therapeutic the prostate.
- Diabetic sufferers additionally expertise therapeutic results by means of this mudra.
- It has soothing results on the nervous system and helps to alleviate stress, anxiousness, and different psychological points.
- It relieves points like dyspepsia and gastritis by enhancing the digestive fireplace.
- You possibly can follow 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 interior stability. When paired with gradual, deep respiration, it gently prompts your power 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 tissues. Common follow with deep respiration can ease gentle again ache, particularly attributable to poor posture or sitting for lengthy hours.
2. Helps detoxing and lung enlargement
When mixed with deep respiration or pranayama, Merudanda Mudra helps increase the lungs, permitting for higher oxygen consumption. This helps the detoxing course of by serving to take away toxins by means of improved oxygen circulation and blood purification.
3. Improves respiratory and circulatory perform
This mudra encourages gradual, rhythmic respiration, which boosts the perform of the respiratory system. The improved breath movement helps regulate the heartbeat and helps wholesome blood circulation.
4. Stimulates stomach 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 fireplace and balancing power movement, this mudra helps wholesome metabolism. When finished commonly with breath management, it may 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 power channels (Nadis)
This mudra encourages correct posture and spinal alignment, which strengthens the again and core muscle tissues. It additionally stimulates the movement of prana by means of the Ida, Pingala, and Sushumna Nadis, enhancing the physique’s total power stability.
Conclusion
Merudanda Mudra is a straightforward but efficient follow for enhancing spinal well being and calming the thoughts. It suits simply into your every day routine and works properly with meditation or respiration workouts. Only a few 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 needs to 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 simple to be taught and appropriate for learners, particularly when mixed with gradual, deep respiration.
3. Can I practise Merudanda Mudra throughout being pregnant?
It’s typically protected, however pregnant ladies ought to seek the advice of a yoga professional earlier than practising any mudra commonly.
4. What number of instances a day can I do Merudanda Mudra?
You possibly can practise it 1–3 instances a day, relying in your consolation and schedule.
5. Does Merudanda Mudra require mantra chanting?
No, chanting is just not 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 palms for balanced power movement, however it may be finished with one hand if wanted.
7. Is there a greatest time to practise Merudanda Mudra?
Morning is good for contemporary power, however it may be finished any time throughout the day if you really feel the necessity for focus or rest.
8. Does Merudanda Mudra assist with posture correction?
Sure, it encourages upright sitting and consciousness of the backbone, which can assist enhance posture over time.