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Do you feel hungry and thirsty all the time even after your meals? Are you losing weight rapidly? Do you feel the urge to visit the washroom frequently? If your answer is yes then you need to visit the doctor and get yourself checked for diabetes. Diabetes has become the most common ailment today and an unhealthy lifestyle and increased stress are the main culprits for this. When combined, these factors lower insulin production in the body. It is also a possibility that your body cells stop responding to insulin, which leads to high blood sugar. So if you are diagnosed with diabetes it is best to start treatment earliest and combine holistic practices such as yoga to manage your symptoms.

How yoga can help in managing diabetes?

Yoga helps in reducing weight and keeps a check on your blood glucose level. It also improves your blood circulation and helps in the removal of toxins. It also mitigates stress and with regular practice, it reduces further complications. Along with yoga asanas, yoga mudras are equally beneficial in reducing the complications of diabetes. These hand mudras are beneficial in energizing and invigorating your whole body and the internal system.

Yoga mudras for diabetes

In Sanskrit, the mudra is interpreted as the seal, a hand gesture. It is a spiritual hand gesture that is very common in Hinduism and Taoism. These hand gestures are also part of yoga and are known as yoga mudra. When practiced in the right manner, it stimulates some glands and improves the metabolism of the body, and helps in regulating blood sugar levels. It also makes you relaxed and rejuvenated, which relieves the symptoms of diabetes. In addition to a healthy lifestyle, the regular practice of yoga mudras for diabetes Type 2, prediabetes, and Type 1 diabetes helps in regulating their blood glucose levels.

Yoga mudra for diabetes patients

1. Surya Mudra

  • For Surya mudra sit in Vajrasana. 
  • Bend your ring finger and then press it with your thumb. Your thumb should touch the phalange of your ring finger.
  • Your tip of the ring finger should touch the base of the thumb.
  • Keep the rest of the finger straight. 
  • Close your eyes and breathe.
  • Practice this for at least five minutes initially and then increase gradually.
  • Practice at least three sets of fifteen or five minutes in the morning and ten minutes after taking meals.

Benefits: As the name symbolizes it is a gesture of the sun. Performing Surya mudra generates heat in the body. Regular practice of Surya mudra controls the excess uric acid in the blood and also lowers the bad cholesterol level. The internal heat generated by Surya mudra stimulates the pancreas to increase the production of insulin. In this way, it regulates the blood glucose level and prevents the onset of diabetes, or if you already have it then it manages its symptoms.

2. Pran Mudra

Pran Mudra
  • To practice Pran mudra, sit in Sukhasana, although you can practice it in a standing posture.  
  • Now touch the tip of your thumb with the tip of your ring finger and little finger, and keep the rest of the finger straight. 
  • Close your eyes and breathe deeply. Start holding this yoga mudra for five minutes initially and then increase gradually. 
  • Generally, one should practice three sets of Pran mudra for the best result.

Benefit: Pran mudra is a symbol of vital force, i.e. prana force in our body. It is a powerful mudra that empowers you from within and detoxes your body. It stimulates your root chakra and also supports your immune system. When practiced with Apan mudra then it helps in relieving diabetic symptoms.

3. Apan Mudra

Apan Mudra
  • You can practice this mudra in any seated position such as Sukhasana, Vajrasana, and Padmasana.
  • Now touch the tip of your thumb to the tip of both ring finger and middle finger.
  • Keep the rest of the finger straight. Close your eyes and breathe.
  • Hold this mudra as much as you can and then release. Practice daily to see the result.

Benefits: Apan mudra is a very important yoga mudra that promotes detoxification of the body. It helps in the detoxification by stimulating the excretion system of the body. It regulates the blood sugar levels in the body by detoxifying it. You will observe that if you are practicing Apan mudra then you tend to urinate more than usual.

4. Ling mudra

  • To practice this yoga mudra comfortably sit in Sukhasana and bring both palms in front of your chest.
  • Now interlock the finger of both hands and keep the thumb of one hand straight and wrap the other thumb around it.
  • Close your eyes and keep breathing.
  • Practice this yoga mudra regularly for at least 15 minutes for one month to see the results.

Benefits: Ling mudra symbolizes the male reproductive organ and represents masculinity. It targets the fire element in the body. This mudra boosts your metabolism which helps in lowering the blood sugar level in the body.

5. Gyan mudra

Gyan Mudra
  • It is one of the easiest and the most relaxing yoga mudra.
  • To practice Gyan mudra, sit in Sukhasana or in a Lotus pose.
  • Touch the tip of your forefinger with the tip of your thumb and keep the rest of the finger extended.
  • Close your eyes and breathe.

Benefits: It is also known as Dhyan mudra and Vayu Vardhak mudra. This mudra should be practiced at the end of the sequence to calm down all the nerves and over-stimulated energies. It has a very soothing effect on practitioners. Diabetes can cause a lot of stress in our lives and Gyan mudra helps in relieving those symptoms. As per Ayurveda, Type 1 diabetes is caused by an imbalance in Vata dosha and Gyan mudra, which is also known as Vayu Varthak mudra helps in managing that.

Few things to remember

  • It is best to keep your doctor in the loop before starting any yogic regime.
  • When it comes to yoga mudras for diabetes control, it is best to practice them in the early morning or in the evening.
  • It is best to practice them on an empty stomach and avoid practicing them immediately after the meal.
  • Use both hands while practicing yoga mudras.
  • It is best to take deep breaths during the process to seek the best result.
  • If you are a complete beginner then it is best to practice these mudras under the guidance of a trained yoga teacher.
Bottom Line

Diabetes has become one of the most common medical ailments all across the globe. Poor lifestyle choices and stress are the main culprits of this. Yoga mudras are one of the effective ways to reverse and manage its symptoms. If you are recently diagnosed with diabetes, it is best to practice the above-mentioned yoga mudra along with a healthy lifestyle and medications for better results.

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