Merudanda Mudra is a robust 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 retaining the thumbs prolonged. Relaxation your arms 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 levels of observe.

Merudanda mudra which means

In Sanskrit, “merudanda” refers to “spinal column” and “mudra” means gesture. Its observe leaves massaging results on the spinal column aiding the circulation 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 be known 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 fireplace factor affiliation of this mudra offers you the wanted hearth power to information your path.

As a result of circulation 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 target 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 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 employees). Symbolically, it represents “the employees of Mount Meru,” reflecting the central assist of our physique the backbone. This sacred affiliation offers the mudra each religious and energetic significance.

Apparently, Merudanda Mudra visually resembles a thumbs-up gesture, which universally indicators that “the whole lot 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 may also be practised in two different variations, every aligning the thumb in a distinct route to boost the circulation 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.

Methods to 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 retaining your eyes closed.
2. Place your arms in your thighs with the palms dealing with down.
3. Curl your fingers in the direction of the palms to type a fist.
4. Maintain the thumbs prolonged in the direction of one another (Adho Merudanda mudra).
5. Shift your focus in the direction of the gradual deep breaths and maintain the mudra for 8-10 breaths.
6. Roll your arms 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. Eventually, transfer your arms in order that the thumbs are pointed outwards in reverse instructions (Urdhva Merudanda mudra).
9. 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 mass or wrists.
• Individuals with extreme spinal accidents or continual 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 circulation.
• These with latest hand or thumb accidents ought to keep away from or modify the gesture.
• Practise in a relaxed, quiet area to keep away from distractions and keep focus.
• When 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 nervousness except achieved beneath supervision.
• Keep away from practising for lengthy durations to start with; begin with 5–10 minutes and improve steadily.

Time & period

Merudanda Mudra might 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 may also be carried out whereas standing, making it a handy and versatile mudra for day by 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, observe 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, steadily improve the period. Common observe helps promote calmness and helps spinal alignment and power steadiness.

Mechanism of working

Whereas performing Merudanda mudra the rotation of the thumbs steers the circulation of prana to completely different areas of the physique.

• In Adho Merudanda mudra, when thumbs are pointing in the 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 circulation of prana is directed in the direction of the photo voltaic plexus (Manipura Chakra), it improves the metabolism to reply higher in any confused state of affairs.
• This mudra is useful in opening the sacred power channel, Sushumna Nadi that helps in reaching 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.
• Apart from 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 day by 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, nervousness, and different psychological points.
6. It relieves points like dyspepsia and gastritis by enhancing the digestive hearth.
7. You possibly can observe 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 gradual, deep respiratory, 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 pressure within the again muscle mass. Common observe with deep respiratory can ease delicate again ache, particularly brought on by poor posture or sitting for lengthy hours.

2. Helps cleansing and lung enlargement
When mixed with deep respiratory or pranayama, Merudanda Mudra helps broaden 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 perform
This mudra encourages gradual, rhythmic respiratory, which boosts the perform of the respiratory system. The improved breath circulation helps regulate the heartbeat and helps wholesome blood circulation.

4. Stimulates stomach 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 bettering digestive hearth and balancing power circulation, this mudra helps wholesome metabolism. When achieved recurrently 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 very helpful for decreasing nervousness, 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 mass. It additionally stimulates the circulation of prana by means of the Ida, Pingala, and Sushumna Nadis, enhancing the physique’s general power steadiness.

Conclusion

Merudanda Mudra is a straightforward but efficient observe for bettering spinal well being and calming the thoughts. It matches simply into your day by day routine and works effectively with meditation or respiratory workout routines. 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 keep up posture and breath consciousness.

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

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

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 is just not required, however you may mix it with a mantra or meditation for deeper focus.

6. Can I do Merudanda Mudra with one hand?
It’s really useful to make use of each arms for balanced power circulation, however it may be achieved with one hand if wanted.

7. Is there a greatest time to practise Merudanda Mudra?
Morning is right for contemporary power, however it may be achieved any time throughout the day while 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 can assist enhance posture over time.