Mudra merely means “seal” or “symbolic gesture”. The observe of mudras is an integral a part of conventional yoga observe.
Hasta mudras in yoga are hand positions carried out to channel delicate life drive vitality (Referred to as Prana) inside the physique. It permits us to go inward and thus helps in deepening the meditation impact.
Totally different hand mudras contain the usage of fingers in particular patterns which impacts the physique and thoughts in a sure means.
On this article, we’ll see the advantages of Apana mudra, the way it works, and detailed steps to carry out it in yoga.
What’s Apana mudra?
Apana mudra is a fundamental hasta mudra or yoga hand gesture that promotes the downward motion of vitality within the physique. It’s linked with Apana Vayu, one of many 5 prana vayus in line with yogic custom.
As a result of apana vayu is the vitality governing the elimination of waste within the bodily physique, apana mudra is nice for cleansing of the physique by eliminating toxins and waste. For girls, it helps regulate the menstrual cycle. Because of this it is usually referred to as the “Mudra for Purification”.
Advantages of Apana Mudra
- Detoxifies the physique. Apana mudra helps the organ of excretion to take away bodily wastes and extra water in urine. Additionally, it’s a great mudra for kidney stones, bladder stones, and urinary tract associated circumstances.
- Strengthens the immune system. Apana mudra strengthens the immune system of the physique. It eliminates free radicals that may harm cells and decrease the physique’s immune system.
- Improves digestion. Apana mudra strengthens the digestive organs’ features because it promotes the downward motion of vitality. It additionally regulates higher bowel motion and pushes the undigested meals particles for elimination.
- Alleviates abdomen issues. Common observe of apana mudra removes and reduces the issue of constipation, acidity, gasoline, ache, indigestion, and so on. by stimulating the stomach organs.
- Forestall coronary heart illnesses and illnesses, chest pains, and respiration issues.
- Regulates the menstrual cycle. Girls can particularly profit from apana mudra because it helps relieve cramps and issues of irregular cycles.
- Helps management diabetes. Apana mudra promotes leisure and eliminates stress in diabetes sufferers. Analysis finished prior to now has confirmed the therapeutic advantages of Apana mudra in curing Diabetes, particularly for kind 2 diabetes sufferers.
- Makes you are feeling safe. Doing apana mudra with pranayama and meditation helps us calm inwardly. It aids in releasing undesirable feelings, ideas, and experiences, thus making you are feeling extra grounded and in management.
- Non secular advantages. Apana mudra helps in awakening the kundalini vitality. This mudra balances root chakra vitality and thus helps in activating the kundalini shakti that resides on this chakra.
- It creates a direct hyperlink between Koshas (annamaya kosha, pranamaya kosha, and manomaya kosha). Direct hyperlink promotes a stability between the bodily physique, pranic physique, and the psychological physique.
Additionally learn: 7 Mudras for balancing 7 chakras
The way to Do Apana Mudra?
The hand place of Apana mudra may be very easy. You retain each palms straight, micro bend your center and ring finger and be part of (these) fingertips with the thumb tip. Relaxation two fingers, index and pinky fingers are saved straight or calmly stretched. Make this gesture with each palms.
Usually, the perfect time to carry out apana mudra is early morning to stimulate your bowel motion. When doing another time of the day, you are able to do this mudra 2 hours after a meal for higher digestion. Additionally, it may be finished at any time when you feel nauseous. Acting on an empty abdomen can even show to be useful.
Additionally learn: When and what to eat earlier than and after yoga
Along with this, apana mudra needs to be finished for 45 minutes to get optimum outcomes. For those who can’t sit 45 minutes at a stretch, in a single session attempt to maintain this mudra for quarter-hour. This manner, do it 3 instances a day.
Under are the steps to observe it;
- Sit comfortably in your yoga mat in a meditative place such because the lotus pose (padmasana) or simple pose (sukhasana). Your backbone needs to be straight and your head correctly aligned.
- Shut your eyes and place your palms in your thighs or knees with palms up.
- Be part of the tip of the thumb to the information of the ring and center finger on each palms. The index finger and little finger needs to be saved straight, but relaxed. Maintain average stress on the information.
- Initially maintain the mudra for at least 10 minutes. Lengthen this period as much as 20 minutes.
- Slowly separate your finger and preserve your eyes closed for an additional couple of minutes.
- Sit in silence earlier than you rise up out of your place.
Precautions & Contraindications
- Pregnant ladies mustn’t observe apana mudra for the primary 8 months because the sturdy downward pull can result in mishappenings. Nonetheless, through the ninth month, you may observe this mudra to ease the method of childbirth.
- For those who undergo from diarrhea, cholera, colitis, irritable bowel syndrome, inflammatory bowel syndrome or any digestion downside ought to observe this mudra with excessive warning. Seek the advice of a yoga trainer or your physician.
- Folks having osteoarthritis or who’ve beforehand suffered from Chikungunya can have an issue with the motion of the fingers or palms. Such an individual ought to seek the advice of a health care provider earlier than doing it frequently.
- These with extra vata and kapha dosha ought to carry out apana mudra sparsely.
How does apana mudra work?
As per yogic physiology, vitality in our physique strikes within the type of 5 prana vayus. These are:
- Prana Vayu – Upward transferring vitality lies within the coronary heart
- Apana Vayu – Downward transferring vitality lies within the core of the pelvic ground space
- Samana Vayu – Balancing vitality lies on the navel
- Udana Vayu – The vitality of motion lies within the joints of the physique
- Vyana Vayu – Pervades complete physique and thoughts
Out of those 5 pranas, apana vayu offers with excretion or elimination of bodily wastes similar to feces, gasoline, urination, sweating & bleeding through the menstrual cycle. The downward circulation can be useful on the time of childbirth.
The principle function of doing apana mudra is to control apana vayu and therefore clear all decrease physique imbalances and disturbances. On this mudra, the center finger represents the outward transferring vitality, and the ring finger represents the downward transferring vitality.
When these fingers mix with the thumb (hearth aspect), the resultant vitality is channelled within the downward route. This may alleviate issues like constipation, diarrhea, hemorrhoids, impotence, and so on. All the issues that happen within the organs of the decrease stomach and pelvis may be taken care of by apana mudra.
Apana mudra relationship with 5 parts and doshas
In doing Apana mudra you truly type two hand mudras collectively; Akash mudra (becoming a member of center fingertip to thumb tip) and Prithvi mudra (becoming a member of ring fingertip to thumb tip). Due to this fact this mudra stability the vitality of two of the 5 parts of the physique.
Additionally learn: Panch tatva – 5 parts of the physique
Apana mudra helps stability the earth and area parts in touch with the hearth aspect.
- By balancing area aspect, apana mudra helps in illnesses regarding the center, lungs, ear and throat
- By balancing earth aspect, this mudra strengthens the bodily physique and fulfills vitamin/mineral deficiencies.
Apana mudra successfully will increase the vata and kapha dosha whereas reducing the pitta dosha. It regulates apana vata when it comes to elimination, menstruation, and ejaculation. The heaviness created within the physique resulting from an imbalance within the earth and area parts, limiting the outflow of waste, may be countered by the hearth aspect.
The organs such because the colon, small intestines, and urinary bladder together with the organs of the reproductive system are successfully stimulated. This helps with the correct passage of farts, feces, and urine in addition to profitable supply of the fetus and controlled circulation throughout menstruation.
Furthermore, apana mudra doesn’t solely assist with bodily elimination, this can be very efficient in eradicating unfavourable ideas from the thoughts.
Conclusion
For those who’re dealing with troubles along with your abdomen or really feel a heaviness in your physique, apana mudra can assist in releasing this heaviness. It’s a nice mudra to enrich your meditation and pranayama observe. It’ll additionally enable your thoughts to grow to be calm and peaceable by way of the elimination of psychological litter.
So the following time you are feeling offended or annoyed or have an upset abdomen, you understand which mudra to observe.