3 Yoga Mudras for Managing Diabetes 1

Diabetes has emerged as one of the most common diseases among people these days. Many factors have lead to this problem such as increased levels of stress, lack of sleep, an undisciplined lifestyle, uncontrolled indulgence in fast food etc. While medications are important for controlling insulin levels within the body, there are many natural ways one can adopt to keep side effects of allopathic medications as far as possible. Yoga Mudras are considered to be the best way to control serious condition as diabetes.

Simplest Yoga Mudras to Control Diabetes

Listed below are 5 best of these Mudras that effectively control insulin levels in the body and keep a diabetic person healthy always:

Some Precautionary Tips:

Before starting off with Mudras for diabetes, it is important to keep the following tips in mind:

  • Consult with your doctor if you are suffering from any other illness such as cardiovascular diseases or breathing troubles.
  • Avoid practicing the mudras after a heavy meal.
  • Make sure that your body has ample glucose levels while you practice.
  • Practice the mudras early in the morning before 8 am for best results. You may practice these in the evening.

The 5 yoga mudras for diabetes that every diabetic should know are: 3 Yoga Mudras for Managing Diabetes

Linga Mudra

Lingam is a Sanskrit term, meaning the male reproductive organ. This mudra is helpful for diabetes indirectly. It activates the fire element within the human body and generates strong heat. This leads to an increase in metabolic levels. Higher metabolic levels will help one lose weight. This automatically lowers blood sugar levels in the body.

To practise this exercise, you need to follow the steps mentioned below:

Step 1: Sit down in Padmasana.

Step 2: Clasp your hands stretched in front of the body. Keep your fingers intertwined.

Step 3: Make sure the thumb of your left hand points upward. Circle it with the right thumb and right index finger.

Step 4: Inhale and exhale normally. You must maintain the position for about 15 minutes.

Surya Mudra

This mudra increases fire within the human body to ensure better metabolic rate. Diabetics usually suffer from poor metabolic rates. This leads to increased sugar levels and weight gain. Regular practice of this mudra will boost metabolic rates and ensure loss of weight and reduces sugar levels. The best part is that the helps in easing indigestion and related problems.

To practise this exercise, you need to follow the steps mentioned below:

Step 1: Sit straight. You may even stand straight.

Step 2: Stretch your hands to your front.

Step 3: Bend your ring finger of both hands in a way that it touches the hillock of respective thumbs.

Step 4: Keep the other fingers spread out, spaced out from each other.

Step 5: Practice for 45 minutes every day at a stretch or at least thrice 15 minutes each. The time period depends on your comfort level.

Prana Mudra

Also referred to as the Mudra of Life, it improves the vital force of life and activates your Mooladhara Chakra or root chakra. Hence, it empowers you from within. Practicing this mudra regularly without fail will help in detoxifying your body. It offers relief from diabetes.

To practise this exercise, you need to follow the steps mentioned below:

Step 1: Sit down in a relaxing position in Padmasana with your eyes closed.

Step 2: Focus on your breathing.

Step 3: Keep your hands on your sides.

Step 4: Bend your little finger and ring finger to touch the thumb.

Step 5: Make sure you keep the index finger and middle finger straight.

Step 6: The mudra should be performed with both the hands.

Step 7: Practice for 45 minutes every day at a stretch or three times of 15 minutes each. This depends on your comfort level.

BONUS tips for Diabetic Patients on Yoga


In yogic philosophy the mind is considered to be the essence of food. It says “We are, what we eat”. What we eat effects our emotion.  This school of thoughts advocates the mind is affected by diet, rather than vice versa. In Yogic concept food has been categorized into three types.  Food and we all are product of “Nature”.  The nature is “Trigune”.  Therefore, we all are guided by three Gunas. Sattva, Rajas and Tamas these three qualities born of “Nature” tie down the imperishable soul to the body (Gita: XIV: 5) In yogic concept, therefore food and nutrient is categorized with three “Gunas”

  1. Tamasic
  2. Rajasic
  3. Sattvic

Tamasic: Foods which are half cooked or half ripe, insipid, putrid, stale are polluted and which are impure too are dear to persons of a Tamasic-disposition. Rajasic: Food which are hot, spicy, rich, endowed with passion, stimulating, speedup metabolism is called Rajasic. Rajasic and Tamasic are the two lower categories of food. Sattvic: Food which promote longevity, intelligence, vigor, health, happiness and cheerfulness and which are juicy, bland sustaining and naturally agreeable are dear to the sattvic type of person.  (Gita XVII  8 to 10). Sattvic food is suppose to nourish “Panch Kosha”.  They provide nourishment for the body and create a harmony in over all energy state of the “Panch Kosha”.  Sattvic food include fresh fruits, wholesome grains and the fresh milk of the cow.

Yoga and Diabetes

This is a disease of physiological imbalance, where mechanism of sugar regulation is not working efficiently either due to low insulin or no insulin, secreted by the pancreas.  Following factor’s contribute in increasing the spread of this disease in affluent population

  1. Modern stressful living
  2. The hustle and bustle
  3. Sedentary life style

Symptoms of Diabetes

  1. Polyurea (Excusive and frequent Urination)
  2. Polydipsia (Excessive thirst and dryness of mouth)
  3. Polyphagia (Excessive hunger)
  4. Weakness, fatigue and body ache
  5. Wounds infection and delayed healing
  6. Hyperglycemic coma
  7. Frequent changes in vision and speech
  8. Sexual debility or impotence.

Kinds of Diabetes Mellitus

There are two types of Diabetes Mellitus

  1. IDDM (Insulin dependent diabetes mellitus) or Juvenile on-set-. In this group usually there is no insulin production, therefore patient has to take, insulin from external source
  2. NIIDM (Non-Insulin Dependent Diabetes Mellitus)-. In this group of patients insufficient quality or poor quality of Insulin is secreted by the pancreas.  As a result there is always a high level of glucose in the blood.  Depending on the quality and quantity the Diabetes may be mild to severe.

Causes of Diabetes

  1. Heredity
  2. Stress especially in II group of people.
  3. Sedentary life style
  4. Incorrect Dietary habits.
  5. Infection
  6. Imbalance of stress and growth hormone.
  7. Psychological factors.

What a Diabetic should do?

  1. Immediate contact with your physician
  2. Evaluate your blood sugar level
  3. Start medicine as per advice of Doctor
  4. Change of Dietary habit under expert guidance.
  5. Join Yoga Classes

Yoga is answer to both the group of sufferers as yogic life style offers an excellent method to rejuvenate and enhance the functioning of pancreas, thereby the stress is reduced and greater balance in Autonomic Nervous System brings about a harmony in endocrinal secretion of harmony including insulin from Pancreas. Diet is medicine for Diabetes, so regulate the dietary habit and develop a habit to take food of  LOW G I value.  This is how you learn  the glucose management at intake level.

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