That means, Do, Advantages – Fitsri Yoga

>>Obtain Yoga Mudras Free PDF!

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

To carry out Merudanda Mudra, curl your fingers into a mild fist whereas holding the thumbs prolonged. Relaxation your fingers 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 alter the gaze within the preliminary phases of follow.

Merudanda mudra that means

In Sanskrit, “merudanda” refers to “spinal column” and “mudra” means gesture. Its follow leaves massaging results on the spinal column aiding the circulate 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 is usually 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 hearth factor. Identical to a guru (instructor) guides you from darkness to mild, the hearth factor affiliation of this mudra provides you the wanted hearth power to information your path.

As a result of circulate 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 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 mix of “Meru” (the cosmic mountain) and “Danda” (scepter or workers). Symbolically, it represents “the workers of Mount Meru,” reflecting the central help of our physique the backbone. This sacred affiliation provides the mudra each religious 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 will also be practised in two different variations, every aligning the thumb in a unique route 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.

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 holding your eyes closed.
2. Place your fingers in your thighs with the palms going through down.
3. Curl your fingers in the direction of the palms to kind a fist.
4. Hold the thumbs prolonged in the direction of one another (Adho Merudanda mudra).
5. Shift your focus in the 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 the direction of the sky (Merudanda mudra).
7. Once more, keep in such a place for 8-10 breaths.
8. Ultimately, 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 might pressure the hand muscle tissues or wrists.
• Individuals with extreme spinal accidents or power 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 peaceful, quiet house to keep away from distractions and keep focus.
• For those who 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 until completed underneath supervision.
• Keep away from practising for lengthy durations at first; begin with 5–10 minutes and improve steadily.

Time & length

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 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 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, steadily improve the length. Common follow helps promote calmness and helps spinal alignment and power steadiness.

Mechanism of working

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

• In Adho Merudanda mudra, when thumbs are pointing in the direction of one another, the prana strikes by way of the lungs and decrease stomach.
• Power strikes by way 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 circulate of prana is directed in the direction of the photo voltaic plexus (Manipura Chakra), it improves the metabolism to reply higher in any careworn state of affairs.
• 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 top. Therefore, it additionally awakens the Kundalini power.
• Moreover this, Merudanda Mudra additionally stimulates the thymus gland. It produces hormones useful 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 every 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 way 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 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 help the backbone, breath, and internal steadiness. When paired with sluggish, 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 stress 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 broaden the lungs, permitting for higher oxygen consumption. This helps the detoxing course of by serving to take away toxins by way of improved oxygen circulation and blood purification.

3. Improves respiratory and circulatory perform
This mudra encourages sluggish, 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 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 bettering digestive hearth and balancing power circulate, this mudra helps wholesome metabolism. When completed commonly 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 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 circulate of prana by way of the Ida, Pingala, and Sushumna Nadis, enhancing the physique’s total power steadiness.

Conclusion

Merudanda Mudra is an easy but efficient follow for bettering spinal well being and calming the thoughts. It matches simply into your every day routine and works nicely with meditation or respiration workouts. Only a few 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 needs to be practised whereas seated or standing nonetheless to take care of posture and breath consciousness.

2. Is Merudanda Mudra appropriate for freshmen?
Sure, it’s simple to study and appropriate for freshmen, particularly when mixed with sluggish, deep respiration.

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

4. What number of occasions a day can I do Merudanda Mudra?
You possibly can practise it 1–3 occasions a day, relying in your consolation and schedule.

5. Does Merudanda Mudra require mantra chanting?
No, chanting shouldn’t be 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 really helpful to make use of each fingers for balanced power circulate, however it may be completed with one hand if wanted.

7. Is there a finest time to practise Merudanda Mudra?
Morning is good for contemporary power, however it may be completed any time in the course of the day whenever 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 also help enhance posture over time.