5 Simple Yoga Mudras for Managing Diabetes

Diabetes, a condition affecting millions worldwide, is characterized by high blood sugar levels due to the body’s inability to produce or effectively use insulin. Managing diabetes usually involves medication, diet, and exercise, but incorporating complementary practices like yoga mudras can offer additional benefits.

Yoga mudras are specific hand gestures used in yoga and Ayurveda that activate the body’s natural healing processes and balance internal elements. This article explores how these effective mudras can aid in managing both Type 1 and Type 2 diabetes, and provides five powerful mudras to integrate into your daily routine for better blood sugar control and overall health.

How Yoga Mudras Help with 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:

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.
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.
Detoxification: Certain mudras facilitate the elimination of toxins, including excess glucose, through enhanced urination and sweating. This detoxification process helps in maintaining optimal blood sugar levels.
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.

5 Effective Mudras for Managing Diabetes

Here are five powerful mudras to add to your daily routine to help regulate blood sugar levels and promote overall well-being.

1. Surya Mudra: Gesture to Improve Insulin Secretion

As the name suggests, Surya Mudra is the gesture of the Sun, symbolizing heat. 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, this 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 it 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: Gesture of 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.

This process 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: Gesture to Strengthen Immunity

This 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: Gesture to Lower Blood Sugar Level

The term ‘Linga’ commonly relates to the male reproductive organ & it’s said to 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: Gesture of Relaxation

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:

Come in a meditative or relaxing pose, lotus pose, or easy pose.
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.
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

Diseases like diabetes are very common in today’s era due to lifestyle changes and less physical activities.

Yoga mudras are simple yet powerful practices on our fingertips that can do wonders for us. Regular practice of simple yoga mudras keeps blood sugar level in control, detoxifies the body, and boosts metabolism. With mudras practice, other complications due to diabetes such as heart diseases and high blood pressure can also be avoided.

Add these simple yoga mudras in your daily activities and you will see how diseases like diabetes fly away. If you have practiced any of these mudras before, share your experience, have any query, let me know in the comment section below 🙂