Try some of these mudras shared by yoga expert Naval K Sikhwal to help you cope with certain health issues
Yoga is my life,” says 30-year-old yoga expert Naval K Sikhwal who is an achiever in his field. Hailing from Merta City (near Ajmer), Rajasthan, this specialist in Power Yoga, advanced asanas and kriyas has experience in yoga therapy, physical training and sports yoga programme. He has been practicing yoga since the age of 10, and has been participating in yoga tournaments during his school days from the age of 12. Securing a first position in Yoga Instructor Certification (YICC) from Maharshi Dayanand Saraswati University (MDSU), Ajmer, Shikwal has obtained a Diploma in Yoga Education & Human Science, (MDSU), and is a Bachelor in Physical Education, (MDSU) as well. He aspires to do a Ph D in yoga. He’s also won the third position in the National & International Himalaya Yoga Olympiad (2003) and participated in Lakulish World Yoga Champ, All India Inter University Yogasana Championship, and other yoga competitions. His goal in life is to improve the quality of peoples’ lives via spreading the awareness of yoga and wants to build a yoga institute of his own in the future.
Having trained for around eight years, Shikwal has been teaching yoga since 2003. In 2006, he moved to Mumbai while his family — wife and daughter (age five) and son (age two) keep shuffling between his hometown Merta City and Mumbai. He offers private yoga sessions in the city. In his practice, he’s observed that initially when people begin to do yoga, they feel nice but then fail to continue the practice aft er a while. “One has to be regular when practicing yoga to reap its maximum benefits. At least 30 minutes daily. Also, while doing asanas, one has to get their breathing technique and posture correct, else it won’t be effective. Each person’s body type is different as is their problematic areas, for which a professional can accordingly suggest and teach asanas. Therefore, it’s advisable for a novice to be guided by a teacher than embark on yoga based on hearsay or reading,” advises he. And if you thought that a warm-up is mandatory only prior to working out in the gym or running, then you’re wrong! A warm-up is crucial before practising yoga asanas too.
And lastly, why wait to embrace yoga only aft er you’ve been diagnosed with some disease or health problems like hypertension, diabetes, cardiac problems, etc? Sikhwal strongly urges people to do medical check-ups on six-months to a yearly basis alongside practising yoga to keep health in check. Make yoga a part of your life to prevent them in the first place. Like they say, prevention is better than cure! Shikwal shares some mudras that you can do to seek relief from some common health issues/complaints:
Apan Vayu mudra for relief while experiencing a heart attack
Bend your index finger and let it’s tip touch the ball of your thumb. At the same time, the tips of the middle and ring fingers touch the tip of your thumb. Extend your little finger. Do this with both the hands. Please note: This mudra will provide relief temporarily and is NOT a cure.
How often? Three times a day for 10 minutes.
Shakti mudra for insomnia
Place your ring finger and little finger together. The other fi ngers are loosely bent over your thumbs which are placed in your palm.
How often? Three times a day for 10 minutes.
Mushti mudra for constipation
Bend your fingers inward and place your thumbs over the ring fingers. Do this with both the hands.
How often? Three times a day for 10 minutes.
Back mudra for backache
Right hand — The thumb, middle finger, and little finger are touching, the index finger and ring finger are extended. Left hand — place your thumb joint on the nail off index finger.
How often? Three times a day for five minutes
Asthma mudra
Keep both the hands pressed together, the fingernails of the middle fingers and keep the other fingers extended.
How often? Four times a day for five minutes
Surya mudra for diabetes
For ensuring a better metabolic rate, bend the ring finger of each hand so that it’s tip touches the thumb. Ensure that the other fingers are straight.
How often? Three times a day for 15 minutes.
Vayu mudra for arthritis
With both the hands, bend the index finger so that it’s tip touches the ball of the thumb. Then press the thumb lightly onto the index finger. Extend the others fingers in a relaxed way.
How often? Three times a day for 15 minutes
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