5 Yoga Mudras for Diabetes: Control Blood Sugar Level Naturally

• How Yoga Mudra is Effective in Diabetes
• Surya Mudra
• Apana Mudra
• Prana Mudra
• Linga Mudra
• Gyan Mudra

Diabetes is a global health challenge affecting millions, marked by elevated blood sugar levels due to the body’s difficulty in producing or using insulin effectively. While traditional diabetes management focuses on medication, diet, and exercise, integrating complementary practices like yoga mudras can provide additional benefits.

Yoga mudras, specific hand gestures used in yoga and Ayurveda, are known to stimulate the body’s natural healing mechanisms and restore internal balance. This article delves into how incorporating mudras into your daily routine can support the management of both Type 1 and Type 2 diabetes.

Discover five powerful mudras that can help regulate blood sugar levels, enhance overall health, and complement your diabetes management strategy.

How yoga mudras help in diabetes?

Yoga mudras work by stimulating specific points in the body, which can activate glands, enhance metabolic functions, and promote detoxification. For diabetes management, mudras help by:

1. Stimulating Glands: Yoga mudras stimulate certain glands, enhancing their function. For instance, they can activate the pancreas to improve insulin production, which is crucial for regulating blood sugar levels.
2. Improving Metabolism: Mudras can boost the body’s metabolic rate, aiding in the efficient processing and utilization of glucose, thereby preventing excess sugar from accumulating in the bloodstream.
3. Detoxification: Some mudras facilitate the elimination of toxins, including excess glucose, through enhanced urination and sweating. This detoxification process helps in maintaining optimal blood sugar levels.
4. Relaxation and Stress Relief: Stress and anxiety can exacerbate diabetes symptoms. Regular practice of mudras helps relax the mind and body, reducing stress levels and mitigating its impact on diabetes.

Mudras for diabetes

For individuals with diabetes, certain mudras are believed to help in balancing energy, improving circulation, and fostering a sense of calm.

The mudras below are popularly used for diabetes management. You can choose to practice one or two of these mudras and observe their effects. Remember, while these practices can complement your overall health routine, they should not replace medical advice or treatment.

1. Surya Mudra: Mudra to Improve Insulin Secretion

As the name suggests, Surya Mudra is the hand gesture of the Sun, symbolizing hear or fire in the body. Just as the Sun provides us with heat, this mudra acts as a catalyst to generate heat within the body.

The heat produced by Surya Mudra helps the pancreas to produce more insulin. When insulin is released, it allows glucose to enter the body’s cells, where it is converted into energy. This process helps lower blood glucose levels and manage diabetes more effectively.

For those with Type 1 diabetes, surya mudra aids in lowering blood sugar levels by enhancing the body’s ability to convert glucose into energy.

To do Surya mudra:

• Sit in Vajrasana or thunderbolt pose.
• Fold your ring finger and place the tip of thumb over the middle phalanx (bend part) of the ring finger.
• Extend rest three fingers straight or keep it little bent as per your convenience.
• Do it with your both hands and place hands over your thighs or kneecap.

Do surya mudra 3 times a day for effectiveness in diabetes; morning, noon, and evening. Each time at least 15 minutes, 5 minutes before and 10 minutes after taking a meal.

Surya mudra by improving the digestion process also boosts up the metabolism process. Boost in metabolism also promotes weight loss.

Also Read: Benefits of performing Surya Mudra

2. Apana Mudra: Mudra to Support Digestive Health and Detoxification

This detoxification mudra helps eliminate waste from the body. Apana Mudra enhances the function of Apana Vayu, which is responsible for the downward and outward flow of energy, such as excretion, urination, sweating, and breathing out.

For diabetes management, Apana Mudra aids in flushing out impurities around the glands and in the digestive system that may hinder the secretion of essential hormones like insulin. Additionally, by increasing urination, it helps expel excess sugar from the blood.

Apana mudra supports better blood sugar control for both Type 1 and Type 2 diabetes by flushing out excess glucose and impurities.

To do Apana Mudra:

• You can sit in any cross-legged pose on the floor or even can do it while standing.
• Bend middle and ring fingers of both hands to touch the tip of the thumb. Extend rest fingers straight.
• Hold this finger arrangement for 10 to 15 minutes. You can rest your hands on thighs.

Do this mudra in the morning time for better cleansing. Also, the practice of this mudra eases in childbirth and menstrual cycle.

3. Prana Mudra: Mudra for Energy and Vitality

Prana mudra hand gesture symbolizes vitality, which is present within us in the form of Prana Vayu.

Diabetic patients are often prone to immune system malfunctions. To support the body’s defense mechanisms, Prana Mudra is a powerful practice that enhances Prana Vayu, helping to boost overall vitality and immunity.

To do Prana Mudra:

• You can do it while sitting relaxed, lying on the bed, or even walking.
• Fold the ring and little fingers of both hands and touch it with the tip of the thumb. Rest two fingers lightly stretched.
• Hold the pose for as long as you are comfortable. Preferably 15 minutes in one sitting is recommended.

This mudra should be followed by Apana Mudra in sequence, as Apana Vayu represents downward energy while Prana Vayu represents upward energy. Performing them in this order helps balance both energies.

You can also do prana mudra in a pranayama session for better results.

4. Linga Mudra: Mudra to Lower Blood Sugar Level

The term ‘Linga’ is often associated with the male reproductive organ, which is believed to be a powerful source of energy in the body.

Linga mudra enhances the quantity of the fire element of the body. Among 5 elements of body, the fire element is responsible for boosts up the metabolism. A boost in metabolism lowers the blood sugar level, thus helpful in managing diabetes.

To do Linga Mudra:

• Sit comfortably on the floor and bring your both hands in front of your chest level
• Now interlock the fingers of both your hands against each other
• Straight up the thumb of freehand and wrap the opposite hand thumb around it.

Do this mudra for 15-20 minutes regularly to see changes within 1 month. This is a very powerful mudra reducing excess belly fat.

5. Gyan Mudra: Mudra for Mental Clarity and Focus

This mudra should be practiced at the end of the mudras sequence for diabetes as it calms down all bodily sensations and over-stimulated energies. It provides a soothing effect to the seeker.

Diabetes can also happen due to stress and anxiety in our lifestyle. Performing Gyan mudra creates a calming environment in mind thus helps to relieve symptoms of stress and anxiety.

According to Ayurveda, the cause of Type 1 Diabetes is an imbalance in Vata dosha (air and ether). Gyan mudra is also called Vayu varthak mudra (air element booster). Hence, by performing Gyan mudra type 1 diabetes can be managed.

Also Read: Yoga mudras for Balancing Doshas

To do Gyan Mudra:

1. Come in a meditative or relaxing pose, lotus pose, or easy pose.
2. Fold your index finger and touch the tip of it with the tip of the thumb. Rest 3 fingers should be extended or lightly stretched.
3. Place this finger arrangement over the kneecap, palm facing up, and do deep breathing.

Hold the pose at least for 15 minutes. Performing this mudra in the morning brings more calmness to the mind.

Bottom Line

Diabetes and other lifestyle-related diseases are increasingly common today due to changes in our lifestyle and reduced physical activity.

Yoga mudras, though simple, are powerful practices that can bring significant benefits. Regular practice of these mudras can help maintain blood sugar levels, detoxify the body, and boost metabolism. Additionally, incorporating mudras into your routine may help prevent complications associated with diabetes, such as heart disease and high blood pressure.

Integrate these yoga mudras into your daily routine and experience their positive effects on managing diabetes. If you have practiced any of these mudras or have any questions, please share your experiences or inquiries in the comment section below!