Yoga Mudras To Reduce The Effects Of Diabetes

Manage the symptoms of high blood sugar with some of the most effective hand yoga poses.

Reviewed by Sri Yogi Anand, Registered Yoga Teacher Sri Yogi Anand Sri Yogi AnandRegistered Yoga Teacher facebook_icontwitter_iconlinkedin_iconyoutube_iconinsta_icon
Written by , BA Shirin Mehdi BA Experience: 3 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2 years
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The benefits of practicing yoga mudras for diabetes patients have been much talked about. But, before that, do you suspect you have diabetes? If yes, ask yourself the following questions: Are you rapidly losing weight? Do you feel the urge to visit the bathroom frequently? Do you constantly feel thirsty and hungry? If your answer was yes to all the above questions, you must book an appointment with your doctor immediately and get your blood sugar levels checked.

Diabetes is one of the most common non-communicable diseases today, and the increased stress and harsh lifestyle are the root causes of the problem. These factors may lower the production of insulin in the body. It is also possible that the blood cells stop responding to the insulin produced.

According to the Centers for Disease Control and Prevention, 38.4 million have diabetes, 29.7 million have been diagnosed with diabetes, and 8.7 million have not been diagnosed yet and do not know that they have it. Furthermore, 97.6 million adults have prediabetes, out of which 27.2 million adults aged 65 or older have prediabetes.

Alternative medicine, physical therapy, and holistic healing practices that promote mindfulness and self-care, along with other lifestyle changes, can also help manage diabetes. There are three types of diabetes – type 1, type 2, and gestational diabetes. Whichever type it is, it is best to begin treatment at the earliest. But that is not all! Combining medication with yoga techniques like yoga mudras and meditation will help. Keep scrolling to know more!

How Yoga Can Help With Diabetes

When you contract diabetes, you tend to gain weight, your blood sugar levels are high and insulin levels are low. Yoga regulates your weight and keeps your blood sugar and insulin levels in check. It flushes out toxins and improves blood circulation. Yoga also reduces stress. With regular practice, you can also reverse and reduce further complications. While physical asanas are extremely essential, mudras are equally or more powerful. They might seem like simple stances, but they invigorate the system and energize the body too.

protip_icon Trivia
Yoga mudras are yogic gestures believed to tap into the connected energy centers of our body to boost metabolism and reduce blood sugar levels.

5 Powerful Yoga Mudras For Diabetes

  1. Surya Mudra
  2. Pran Mudra
  3. Apan Mudra
  4. Gyan Mudra
  5. Linga Mudra

1. Surya Mudra

Surya Mudra for diabetes
Image: Instagram @_skyhands_

The Surya Mudra is also called the Sun Mudra. It is known to enhance the fire element in the body and generate heat – this means improved metabolism. With regular practice, you will see a reduction in weight and a decrease in sugar levels.

Surya Mudra should be practiced while sitting in the Vajrasana position

You can practice this mudra while sitting in the Vajrasana for best results. Practice this mudra by touching the tip of the thumb to the tip of the ring finger. Hold the mudra for a stretch of five minutes at once, and increase the time as you get comfortable. Three sets is ideal.

2. Pran Mudra

Pran Mudra for diabetes
Image: Instagram

This mudra is also called the Mudra of Life. It aims at improving the vital force of life while stimulating the Root Chakra. It is an extremely powerful mudra that empowers you from within. This mudra works wonders when you want to detox. When practiced with the Apan Mudra, it helps relieve diabetic symptoms.

Pran Mudra can be practiced while sitting comfortably

You can practice this mudra while sitting comfortably in a seated asana of your choice. You can also stand and practice this mudra. You must use both your hands while practicing this mudra. Touch the tips of your little finger and ring finger to the tips of the thumb and keep the index and middle fingers straight. Start by holding the mudra for five minutes, and increase the duration with practice. Three sets of this mudra every day will prove to be effective.

3. Apan Mudra

Apan Mudra for cure diabetes
Image: Instagram @crohnsrunner

Another mudra for diabetes that instills purification, this is deemed the easiest Yoga Mudra. It balances out the elements within the body. This not only regulates the working of the body but also helps flush out unwanted toxins. You tend to urinate a lot when you practice this mudra. This helps lower the blood sugar levels.

Apan Mudra should be practiced while sitting in the position of any preferred asana

This mudra can be practiced in a seated asana of your choice. You can practice it while standing as well. All you need to do is touch the tips of the ring finger and the middle finger to the tip of your thumb. Ensure that the index and little fingers are kept straight. Hold as long as you are comfortable. Practice this mudra every day.

4. Gyan Mudra

Gyan Mudra for diabetes
Image: Instagram

Also known as Chin Mudra, this mudra instills a sense of deep relaxation. It helps you overcome stress and anxiety.

Gyan Mudra should be practiced in a seated or standing position

You can assume a seated or standing asana of your choice. Make sure you are comfortable. Bend your index finger and ensure the tip of the index finger meets the tip of the thumb. The rest of the fingers must be straight. Close your eyes, breathe deeply and relax. Practice this mudra whenever you feel stressed and under the weather.

5. Linga Mudra

Linga Mudra for diabetes
Image: Instagram @yogaflutistnicole

The Linga represents the male reproductive organ. This mudra stimulates the fire element in the body. It increases metabolism and helps you lose weight. Lower weight means stable blood sugar.

Linga Mudra can be practiced while sitting or standing

This mudra can also be done either seated or standing. All you need to do is clasp your hands in front of you, making sure your fingers are intertwined. Point the thumb of your left hand upward, and lock it with the thumb of your right hand. Hold the mudra for as long as you are comfortable.

6. Brahma Mudra

Brahma Mudra
Image: Shutterstock

The Brahma Mudra is a simple yet powerful hand gesture that helps channel the force of life, or prana, throughout the body. All you need to do is sit comfortably with your back straight. Place your hands on your knees, palms facing upward. While keeping the other three fingers extended, connect the tips of your thumb and index finger. This hand posture symbolizes the connection between individual consciousness, represented by the index finger, and universal consciousness symbolized by the thumb. It helps in relaxation and clears the mind, making it an excellent choice for meditation or when you need a moment of peace

A Few Pointers To Keep In Mind While Practicing Mudras For Diabetes

  1. Always consult a doctor before you practice yoga for an ailment.
  2. Do not practice these mudras immediately after a meal. Your body must have significant levels of glucose when you practice these mudras.
  3. The best time to practice mudras is either early in the morning or mid-evening – typically sunrise or sunset.
  4. If yoga is new to you, make sure you practice both mudras and asanas under the guidance of a certified yoga instructor.
protip_icon Quick Tip
It is generally not advised to perform mudras after sunset. They can increase metabolic rate and disrupt your sleep cycle.

Infographic: Effective Yoga Mudras For Diabetes

Yoga mudras have the potential to control blood sugar levels and improve lifestyle. Regular practice of yoga helps minimize diabetes-related problems. The mudras can also calm your nervous system and reduce anxiety. Check out the infographic below to learn about the effective yoga mudras for diabetes.

effective yoga mudras for diabetes(infographic)

Illustration: StyleCraze Design Team

Diabetes is one of the most common non-communicable diseases today. Increased stress and a harsh lifestyle are the main causes of the ailment. However, yoga mudras for diabetes have the potential to reverse diabetes-related problems. Yoga regulates weight, keeps blood sugar and insulin levels in line, and lowers stress. It also removes toxins from the body and enhances blood circulation. Regular yoga routines comprising mudras and breathing techniques promote wellness and aid in stress reduction, leading to a healthier lifestyle. Try the yoga asanas mentioned in the article and see the impact on your body right away.

Frequently Asked Questions

What are the acupressure points for diabetes?

There are five acupressure points for diabetes. They include spleen point, knees, thumb and index finger points, feet pressure points, and hand pressure points.

Is Mandukasana good for diabetes?

Since Mandukasana puts pressure on the pancreas and improves the functioning of organs, it may benefit people with diabetes. However, further research is required to back up these claims.

Is Anulom Vilom good for diabetes?

Although Anulom Vilom is believed to be good for people with diabetes, further scientific research is required to prove the same.

Does foot massage help diabetic feet?

Foot massage can improve the balance and mobility of people who have type 2 diabetes (1).

Can deep breathing lower blood sugar?

Yes, deep breathing lowers blood sugar if combined with other exercises like walking, meditation, posturing, etc. (2).

Key Takeaways

  • Practicing Yoga mudras, such as the Gyan Mudra, Pran Mudra and Surya Mudra can help regulate your blood glucose levels and manage a diabetes condition.
  • These mudras also help reduce stress which is a risk factor for people with diabetes.
  • One needs to practice these yoga mudras daily to gain maximum anti-diabetic benefits.
Yoga Mudras To Reduce The Effects Of Diabetes

Image: Dall·E/StyleCraze Design Team

Learn how to include mudras, and yoga gestures in your everyday life to control diabetes! Watch this video to learn about 5 simple hand and yoga gestures to manage your blood sugar levels, now!

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. The effect of foot plantar massage on balance and functional reach in patients with type II diabetes
    https://pubmed.ncbi.nlm.nih.gov/28095093/
  2. Effects of Diaphragmatic Breathing Exercises on Blood Sugar Levels in Working Class Females with Type-2 Diabetes Mellitus
    https://www.ijmrhs.com/medical-research/effects-of-diaphragmatic-breathing-exercises-on-blood-sugar-levels-in-working-class-females-with-type2-diabetes-mellitus.pdf
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Sri Yogi Anand

Sri Yogi AnandE-RYT 500, YACEP

Sri Yogi Anand has 24 years of experience in the practical and philosophical aspects of yoga and spirituality. He has been teaching yoga and spirituality through his institution, Adwait Yoga School. He integrates scientific and medical approaches with yoga therapy to help in cases of cardiovascular and respiratory diseases and disorders and orthopedic and lifestyle disorders.

Read full bio of Sri Yogi Anand