Yoga Mudras for Good Health & Weight Loss - Namaskar Mudra - 00:10

Chin Mudra - 02:19

Chinmaya Mudra - 04:20
Adhi Mudra - 05:49
Brahma Mudra - 07:12
PRESENTED BY: DR.ANANDA BALAYOGI BHAVANANI OF ANANDA ASHRAM
ICYER PONDICHERRY
Namaskar Mudra - Drop your chin towards your chest. It is important that this anjali or
offering be true to your self as that will be the most effective and uplifting for you. And you
can align your mind (awareness), feeling (heart), and actions (body) within this gesture. When
you feel your invocation is complete, draw your fingertips to the centre of your forehead, ajna
chakra, and pause there feeling the calming effect of your touch. Bring your hands back to
your centre to ground your intention within your heart.
Reduces stress and anxiety, calms the brain, creates flexibility in hands, fingers, wrists and
arms, opens the heart, conserves the energy.. I salute the Divine Self that is manifested
through you.
Gyan Mudra (Chin Mudra) - Hold the thumb and index finger together lightly while extending
the remaining three fingers. The thumb and index finger need only touch together, without
exerting any pressure. Keep the three extended fingers as straight as possible. The hands can
then be placed on the thighs, facing upwards. Now, observe the flow of breath and its effect.
Increases energy in the body, facilitates better retention and concentration, alliviates lower
backaches, helps attaining a state of elevated consciousnessmakes inhaled air to move
primarily in the lower section of the lungs in Adham Pranayama
Chinmaya Mudra - In this mudra, the thumb and forefinger form a ring and the three
remaining fingers are curled into the palms of the hands. Again, the hands are placed on the
thighs with palms facing upwards and deep comfortable ujjai breaths are taken. Once more,
observe the flow of breath and its effect.
Stimulates digestion, improves flow of energy in the body and moves air to the middle regin
of the lungs in Madhyam Pranayama, energizes antire region of the chest with healing prana
(for heart and lung conditions).
Adi Mudra - In Adi Mudra, the thumb is placed at the base of the small finger and the
remaining fingers curl over the thumb, forming a light fist. The palms are again placed facing
upwards on the thighs and the breathing repeated.
Relaxes the nervous system, helps reduce snoring, increases capacity of the lungs, helps us to
breath deeply into the upper sections of the lungs, helps to send healing pranic energy into the
head, neck and upper parts of the body.
Brahma Mudra (Mahat Yoga Mudra) - Here both hands are placed in Adi Mudra, then with
the knuckles of both hands together, the hands facing upward are placed at the navel area and
the flow of breath continued.
Opens the whole of the lungs, stimulates the respiratory system, helps to correct numerous
breathing conditions, stimulates Vyana Vayu and the neuromuscular system.
https://www.youtube.com/watch?v=YWapVkd4AdY

Yoga Mudras for Weight Loss and Cut Belly Fat Ashish  January 31, 2022  
The practice of yoga supports physical, mental, and spiritual development that allows you to create
the best version of yourself.
In yoga, there are many effective practices that can help you lose weight. As simple as holding
hands in the specific gestures can help you to lose weight as well. This hand gesture practice in
yoga is called mudra.
Mudra literally means a ‘seal’ or a symbolic hand gesture. You will find these gestures being used
often while performing yoga asanas, meditation, pranayama, dance, or even in sculptures of gods
and goddesses in Hinduism. Most mudras that you perform come under the category of  hasta
mudra  or hand gestures.
Each finger of the hand represents the 5 elements our body is made of . The formation of the hand
gesture in mudra practice affects the flow of the element in the body and redirects the prana
in nadis  as well. They help in changing our mood, stimulate the sense organs, increase circulation,
improve brain activity, and contribute to overall good physical and mental health.
A yoga mudra along with your meditative practice can help in weight loss by improving
metabolism, promoting detoxification, improving your eating habits, and encouraging a healthy
mind.
In this article, we will be looking at mudras for weight loss, how do they help and how you can use
them.
Benefits of Yoga Mudra for Weight Loss
Yoga Mudras are based on the Ayurvedic principle of five elements that make up the human body
–  Jal   (Water) , Prithvi   (Earth) , Akash   (Space) , Vayu   (Air) , and Agni   (Fire) . When these elements
are out of balance, the body is vulnerable to illness. Mudras aid in the re-establishment of this
equilibrium.
Practicing mudras are a convenient kind of exercise because it can be performed anywhere and
does not require specific expertise.
If you want to lose weight, you’ll need to use yoga mudras to stimulate the organs that control your
appetite, digestion, and metabolism. When these three variables are triggered, you will begin to
lose weight.
Different combinations of joined fingertips are used in these hand mudras to convey unique
energies from the fingers into the body. The rerouting of these energies encourages specific organs
and nerves to produce new energies that aid weight loss.
Mudras work in different ways for different people. In the case of weight loss, you may not see the
effects immediately. If practiced diligently for 3-4 weeks, you may start seeing the effects. It is
said that typically, it takes approx. 6-8 weeks for a mudra to show significant effects on the body.
Each mudra should be practiced for at least 30 minutes when you’re expecting weight loss.  
When a mudra is practiced with determination, measurable benefits are quickly visible. Practicing
mudra will :
 Encourages the circulation of subtle energy throughout the body, which is beneficial to
your overall health and well-being.
 Increases energy and concentration.
 Boosts the immune system.
 It helps in inducing quality sleep  
 Aid in reducing symptoms of asthma
 Mental tension, anger, restlessness, and irritation are all relieved.
 Enhance a person’s awareness and mindfulness.
 It aids in the processing of intense feelings such as rage, jealousy, and grief.
 Assist in altering a person’s mood, perspective, and attitude.
Yoga Mudras for Weight Loss
The mudras below are popularly used for weight loss. These mudras work on the fire and related
element of the body which play an important balancing metabolism thus aiding in weight loss.
1. Surya Mudra
 2. Kapha-nashak Mudra
3. Apana Mudra
4. Linga Mudra
5. Rudra Mudra
6. Varun Mudra
Surya Mudra

Surya represents the sun and is associated with heat. Surya mudra regulates the  Agni  (fire) element
in the body while lowering the Prithvi  (earth) element. The earth element brings heaviness to the
body thus lowering it helps to reduce weight and obesity. 
As per Ayurveda, the Pitta dosha is related to the fire element and Kapha dosha is associated with
the earth element. In Surya mudra , both Kapha and pitta are stimulated which are responsible for
weight loss. The fire element improves the release of fiery energy in your body, boosting your
metabolism and digestive system and increasing your vitality. Reducing the earth element will help
in reduced fat accumulation.
This mudra will also encourage sweating, which in turn can help in detoxification and burning of
fat.
How to do it
 Sit in a comfortable meditative pose with your back straight.
 Put the thumb on top of the second phalanx of ring finger. The tip of the ring finger will
come at the base of the thumb.
 Place your hands on the knees or thighs and close your eyes.
 The rest of the fingers should remain stretched straight yet relaxed.
Ideal time and duration
The best time to practice Surya mudra  for weight loss is early in the morning to gain energy for the
entire day. You can practice this mudra for 45 minutes at a stretch. Or if you do not have time,
practice it for 15 minutes 3 times a day.
It’s not recommended to do Surya mudra in the afternoon hours, especially in summer when the
surrounding temperature is high. Because practising this mudra for a long duration may increase
internal body temperature which may dehydrate your body.
Precautions
Since the mudra increases the fire element, people with a high pitta should either avoid this mudra
or do it in moderation. Even people with extremely low Kapha should be practice this mudra with
caution as it tends to decrease the earth element.
Kapha Naashak/Pitta-Kaarak Mudra
It’s also known as kidney mudra . While the Surya mudra works on increasing one component of
the pitta dosha, which is fire, the Pitta-Kaarak mudra works on enhancing the pitta dosha as a
whole. It is also called the Kapha Nashak mudra as it reduces the Kapha dosha.
An increase in kapha dosha is one of the main reasons for weight gain which can be countered by
increasing the pitta dosha. An increase in pitta dosha improves digestion and metabolism by
generating inner heat.
How to do it
 Sit in a comfortable meditative pose with your back straight.
 Put the thumb on top of the little and ring finger. The tip of both fingers will be as close as
possible to the base of the thumb.
 Place your hands on the knees or thighs and close your eyes.
 The rest of the fingers should remain stretched straight and relaxed.
Ideal time and duration
The best time to practice the mudra is early in the morning or during any time in your meditation.
You can practice this mudra for 45 minutes at a stretch. Or if you do not have time, practice it for
15 minutes 3 times a day.
Precautions
Since the mudra increases the fire element, people with a high pitta should either avoid this mudra
or do it in moderation. Even people with extremely low Kapha should be practice this mudra with
caution as it tends to decrease the earth element.
Apana Mudra
The Apana Mudra promotes the flow of Apana Vayu  in the lower parts of the body. The Apana
Vayu is a downward flowing vayu that encourages the process of elimination. This mudra improves
the functions of the organs located in the lower abdomen.
A healthy elimination or excretion process is a key factor in weight loss and that is what  Apana
mudra  is known for. It will aid in maintaining intestinal health which will help in proper digestion.
Through the elimination process, the detoxification of the body is also carried out, which can help
in reducing the accumulation of fat. 
How to do it
 Sit in a comfortable meditative pose with your back straight.
 Join the tips of the thumb with the tip of the middle and index finger.  
 Place your hands on the knees or thighs and close your eyes.
 The rest of the fingers should remain stretched straight and relaxed.
Ideal time and duration
The best time to practice the mudra is early in the morning on empty stomach. You can practice
this mudra for 45 minutes at a stretch or for 15 minutes 3 times a day.
Precautions
 Pregnant women should not be practicing this mudra in the first 8 months as it may
enhance the downward flow which may be dangerous.
 Do not practice immediately after a meal. Give a gap of 2-3 hours before practicing the
mudra.
 If you are suffering from diarrhea, do not practice the mudra as it may aggravate the
symptoms.
 It decreases the pitta dosha, which may reduce the digestive fire, hence should be
performed in moderation.
Linga Mudra
Source: fitsri
This mudra is also known as Mudra of Heat since it is extremely beneficial in increasing internal
heat.
The practice of Linga mudra  activates the body’s internal fire, which produces energy that can
invigorate the organs. To balance out any stomach issues, the digestive system is engaged and
energy flows through it. The Linga mudra improves the body’s metabolism, which aids in weight
loss.
It also helps in reducing accumulated fat and unwanted calories through detoxification.
How to do it
 Sit in a comfortable meditative pose with your back straight.
 Intertwine your fingers and straighten the left-hand thumb. Encircle this thumb with the
right hand’s index finger and the thumb at the left hand’s thumb base.
 Place your hands on your lap and close your eyes.
 After a few minutes, you practice this mudra with the right hand’s thumb.
Ideal time and duration
The best time to practice the mudra is early in the morning. You can practice this mudra for 45
minutes at a stretch. Or practice it for 15 minutes 3 times a day.
Precautions
 Before practicing this mudra, hydrate yourself with water, juice, milk, buttermilk, etc as
this mudra is extremely potent in increasing inner heat.
 If you are a patient with high blood pressure, avoid practicing this mudra.
 During the summer season, practice this mudra in moderation.
 If you are suffering from fever, acidity, or any other stomach problems, avoid this mudra
till you have significantly recovered.
Rudra Mudra
 Source: canva
It increases pitta dosha by balancing the earth and air elements. These adjustments help to keep the
body warm and boost metabolism, both of which are helpful for weight loss.
This mudra also boosts the body’s fire element. Rudra Mudra’s fire element improves digestion
and aids in cholesterol reduction. It has an energizing effect and also improves your eating habit.
How to do it
 Sit in a comfortable meditative pose with your back straight.
 Join the tips of the thumb with the tip of the index and ring finger.
 Place your hands on your lap, palms up, and close your eyes.
 The rest of the fingers should remain stretched straight and relaxed.
Ideal time and duration
The best time to practice the mudra is early in the morning. You can practice this mudra for 45
minutes at a stretch. Or practice it for 15 minutes 3 times a day.
Precautions
 Do not practice immediately after a meal. Give a gap of 2-3 hours before practicing the
mudra.
 If you are a patient with high blood pressure, avoid practicing this mudra.
 This mudra should be used cautiously if you have an excess of Kapha dosha.
Varun Mudra
The body benefits from the cooling and activity provided by the water element. The metabolism is
slowed by a lack of water element or dehydration since the fire element is influenced indirectly.
Varun Mudra works as a trigger for the fire element, as well as balancing the water element within
the body. 

Varun mudra  helps to relieve digestive problems such as indigestion and constipation.
How to do it
 Sit in a comfortable meditative pose with your back straight.
 Join the tips of the thumb with the tip of the little finger.
 Place your hands on your lap, palms up, and close your eyes.
 The rest of the fingers should remain stretched straight and relaxed.
Ideal time and duration
The best time to practice the mudra is early in the morning. You can practice this mudra for 45
minutes at a stretch. Or practice it for 15 minutes 3 times a day.
Precautions
 People who suffer from water retention or swelling should avoid this mudra.
 If you are experiencing cough or cold, avoid the mudra till you have recovered.  
 Do not practice immediately after a meal. Give a gap of 2-3 hours before practicing the
mudra.
 People with a high pitta and kapha constitution should practice the mudra in moderation.
How to use yoga mudras for weight loss
Yoga mudras for weight loss can be practiced by everyone. However, for many finding time is the
most difficult element. Begin with something manageable, such as 10 minutes every day or every
other day.
Using multiple mudras can comprise a combination of different asanas, pranayama, visualization,
and breathing methods at times, and it can also just be a basic practice of hand postures at other
times. As long as your body is relaxed and balanced, you can practice mudra in any position.
If you wish to execute a mudra while lying down, make sure your back is in the most comfortable
position possible. For extra comfort and to relieve any strain, place a pillow under your head.
Keep your legs shoulder-width apart when performing mudra in a standing position. Your knees
should be relaxed, and your feet should be planted firmly on the ground, toes pointed forward.
Walking should be done in a rhythmic but relaxed manner.
During yoga sessions, access these mudras when performing an asana which gives you the liberty
of using your hands in any way you want, which will mostly be in seated poses. Also, during
pranayama, you can many such mudras to complement the breath movement and stimulate the
energy channels.
You can practice them whenever and wherever you choose. You must, however, ensure that you
have the ability to self-reflect and disengage. And in order to not negatively impact the energy flow
throughout your body, your mood should be peaceful and pleasant.
Conclusion
Every mudra generates a specific interaction with the body, mind, and prana and has a distinct
effect on them. When combined with meditation and breathing techniques, yoga mudra practices
can help us live a joyful, pain-free life. It’s never too late to begin practicing yoga, which is why
you should begin with a few of these yoga mudras, which are really beneficial.