Yoga Mudra – Yoga Asanas: A daily practice of yoga can control many issues like- blood sugar level, cure diabetes, weight loss, cures asthma.
Other benefits are- improves muscle flexibility, help to reduce type 2 diabetes, strengthens internal organs, cures asthma, Helps to fix heart-related problems, improves concentration, improves muscle flexibility, improves digestive system, etc.
Table of Content
- Description
- 15 best yoga asanas and postures to control diabetes
- 5 yoga postures for diabetes
- Precautions for diabetes yoga
- History of yoga
- Importance and benefits of yoga in life
- Yoga Benefits
- FAQ’s
Description (Yoga Mudra – Yoga Asanas)
Diabetes is a modern epidemic affecting millions of people worldwide! This can gradually take away the quality of your life and reduce your life expectancy. Before it gets serious, we recommend you do yoga for diabetes management. In conjunction with physical postures, breathing exercises and posture, this practice can work wonders for your body.
According to one study, a daily practice of yoga can control blood sugar levels and reduce health risks associated with diabetes mellitus. Therefore, instead of worrying about this problem, master the art of yoga therapy for diabetes to gain control of your life.
10 best yoga asanas and postures to control diabetes (Types of Asanas)
Now that you have understood the benefits of yoga for diabetes, it is time to learn 15 yoga poses designed to bring down high blood sugar levels and reverse the condition:
1. Kapalbhati Yoga posture (Yoga Mudra – Yoga Asanas)
It is a kind of breathing technique that can activate the pancreas to boost insulin production. The technique can increase the body’s metabolism as well as flush out toxins in the body through the air. Also, studies have shown that Kapalabhati Pranayama may lower blood sugar levels in patients with borderline diabetes. It is also an important part of Baba Ramdev Yoga for diabetes and is also called “Skull Brightening Breath”.
Steps to perform:
- Sit on the floor and make sure that you are sitting in a cross-leg position.
- take a deep breath.
- Shrink your abdominal muscles, exhaling air as short breaths
- Passive breathing
- Repeat this about 10 times.
Benefit:
- Improves Pancreas Function
- Lowers blood sugar levels
- Revives pancreatic cells for better insulin secretion.
Precautions:
Avoid this asana during stomach ulcers, pregnancy or menstruation. People with respiratory disorders such as asthma should not use too much force on the lungs.
2. Anulom-Vilom Pranayama for diabetes
Anulom-antonym is another good breathing exercise to deal with diabetes. Nasal breathing is another name. Asanas work by calming your nervous system and releasing tension. It can also maintain the balance of the body. A state known as homeostasis. Because of its intrinsic purification benefits, asanas are often called “energy channel cleansing and purification pranayama”.
Steps to perform:
- All you have to do is sit upright and breathe through your left nostril as you close your right nostril using your fingers.
- In this way, you have to alternate the sides and continue for the next five minutes.
Benefit:
- Soothes your inner system
- Reduces stress
- Controls blood sugar level
- Improves oxygen circulation in the body better.
- Increases your lung capacity.
Precautions:
You should never use vigorous breathing in this asana. If you have recently undergone heart or stomach surgery, consult a doctor before practicing it.
3. Mandukasana or Bhakasana or Frog Pose
Mandukasana or frog posture is one of the best yoga asanas for the problem of diabetes. It helps in stretching the pancreas and helps in better production of insulin. It also promotes better digestion and improves flexibility of thigh areas.
Steps to perform:
- To perform Mandukasana, you must first sit on the ground in Vajrasana posture.
- Now take your hands in a fist and place them on your stomach in such a way that your joint comes with the navel.
- Now press your fists and keep them on your stomach.
- After this, touch the ground with your forehead.
- Bend as low as you can.
- You need to hold this position for the next 20 seconds and then let it rest.
- Repeat this for five minutes, and then you can proceed to the next exercise.
Benefit:
- Stimulates the pancreatic area
- Improves the function of glands
- Helpful in better production of insulin
- Promotes better digestion.
Precautions:
Avoid this asana if you have ulcers, backache, joint pain, ankle injury, high blood pressure, insomnia and migraine.
4. Vakrasana (Twisted Posture)
Vakarasana involves turning of the spinal cord. A simple spinal twist is another name, which helps stimulate the internal organs responsible for producing insulin. With regular practice, the asana can strengthen the abdominal muscles and help to lose the heavy waist.
Steps to perform:
- For this pose, you should sit in a very comfortable position.
- Put right hand on your left knee.
- Turn your body towards the left.
- You should keep your body straight.
- Now try to do the same thing in another direction.
Benefit:
- Combines compression and release of the pancreas.
- Stimulates the bile juice production for better digestion.
- Aids in removing toxins from the body.
Precautions:
Stay away from this asana if you are pregnant, or have a slipped disc, ulcer, or hip injury.
5. Ardh Matsyendrasana (Yoga Mudra – Yoga Asanas)
Ardh Matsyendrasana is one of the most effective yoga asanas for the treatment of diabetes. The asana can massage the organs and helps in better functioning of liver, spleen and pancreas. This may help in better production of insulin to control elevated blood sugar levels. A half-spinal twist makes your body energized and helps it function well.
Steps to perform:
- Sit on the ground and keep your feet straight in front of you.
- Now bend your knees and place your feet on the floor and then slide the left foot under the right foot.
- Place the right leg above the left foot and now stand it on the floor.
- Press your right hand against the floor and place it just behind your buttock.
- Set your hand to the left of your right knee.
- Your right knee should place towards the ceiling.
- Stay in this position for 30 seconds and allow it to rest.
- Repeat this for five minutes.
Benefit:
- Massages the pancreas area
- Improves insulin secretion.
6. Paschimottanasana Yoga
When we are talking about yoga for diabetes, Paschimottanasana asana deserves a special mention. It is also called Baita Forward Bend or Intense Dorsal Stretch, which helps to balance the blood circulation process. It helps blood to reach your face and thus gives you glow. Apart from this, it is also very helpful in treating stomach problems like indigestion. In addition, by activating kidney and pancreatic functions, this forward bending posture can keep diabetes under control.
Steps to perform:
- Just spread your legs towards the front and then try to touch your forehead to your knees while exhaling.
- Your elbows should touch the floor.
- Make sure that you are not going too far beyond your normal flexibility.
Benefit:
- Improves blood circulation in the body
- Activates your digestive system
- Regulates blood sugar levels
Precautions:
This asana should not be done to those who have low back injuries or chronic problems.
7. Chakrasana for diabetes (Yoga Mudra – Yoga Asanas)
Sweet potato is also one of the most effective and popular yoga rugs for sugar. Due to its similarity with the wheel, it is also called “wheel pose”. The reclining posture also helps in stretching and relaxing the spine. On the other hand, regular practice of this asana calms and calms the mind, which is essential for patients with diabetes. It can increase oxygen intake in the body, as well as activate pancreatic cells for better insulin secretion.
Steps to perform:
- First of all, you have to stretch your hands on your back with both sides, and this should be done horizontally.
- Now you have to move your left leg closer to the thigh and then bend it over the top of the right leg, and head to the left.
- Now do the same from both sides and stop until you count five times.
Benefit:
- Lowers blood sugar levels
- Stretches his spine
- Restores inner peace
- Cures depression and stress related anxiety.
Precautions:
If you are suffering from chronic disease, you have back or neck problem and this asana should not be done during pregnancy.
8. Dhanurasana Yoga
Dhanurasana is also called “bo pose”, which can activate your endocrine glands. While this is a bit difficult to perform, with a little practice, you can master it. The asana works exclusively on the pancreas and activates the organ. People with type-2 diabetes can benefit from posture, as it can release insulin and also helps reduce excess weight.
Steps to perform:
- In this one, you have to lie on your chest and then spread your legs in the same way.
- Now raise the legs in this way and raise your torso too and then move both your hands behind your back, holding your feet.
- While doing this you should have a smile on your face.
- Now relax in this posture and return to the original pose again.
- This asana is said to strengthen the spine and also take good care of the reproductive organs.
- It is very useful for menstrual pain.
Benefit:
- Improves the health of your pancreas
- Treats stomach disorders
- Keeps thyroid under control
Precautions:
Avoid this pose if you have: high blood pressure, migraine, disc problems, pregnancy, IBS, heart disease, ulcers and hernia.
9. Halasana Yoga (Yoga Mudra – Yoga Asanas)
Halasana is also known as “plow posture”. It works more effectively yoga poses to bring your blood sugar levels under control. It works by activating the internal glands in the body which is responsible.
For the production of insulin. By gently massaging them, the asana also releases better hormones in the body, as well as increasing the digestion rate.
Steps to perform:
- In this one, you have to lie on your back and then straighten your legs normally.
- Now take the legs in such a way that your feet are flat on the ground.
- Now try to lift them just above the hips with the help of your hands.
- Lift up to the back and then try to touch the previous art of head position with your toe.
- This asana is particularly useful for those who have to work long hours and have a bad posture problem.
- It is, however, harmful to people with liver problems.
Benefit:
- Stimulates the glands for better insulin production
- Massages the internal organs
- Treats hormonal disorders
Precautions:
Avoid this pose during pregnancy, menstruation or medication for high blood pressure and cardiovascular diseases.
10. Sarvangasana (Yoga Mudra – Yoga Asanas)
Sarvangasana is an inverted form of posture, also known as shoulder stand. It works by internal organs massaging. Asanas can also normalize blood sugar levels by activating the organs responsible for controlling diabetes in the body.
Steps to perform:
- In this posture, you must first lie on your back normally and then straighten your legs in front.
- Now, like the previous posture, you can follow the rest of the steps except for the fact that you need to keep your feet in a 90 degree position.
- This asana is great for making the thyroid and parathyroid glands work very well, and also cures the diabetes problem and other hormonal problems.
Benefit:
- Improves blood circulation.
- Activates the glands for better insulin secretion
Precautions:
This asana should not be performed during menstruation, pregnancy, eye problems, chronic neck or back problems and high blood pressure.
5 yoga postures for diabetes (Yoga Mudra – Yoga Asanas)
1. Surya Mudra
The word Surya means the translation of Surya and Surya Mudra is “gesture of the Sun”. It is an easy addition to diabetes and is known to increase fire within the human body and increase metabolic rate. Regular practice of this mudra will definitely help you lose weight, which can prove beneficial for diabetes. It increase better digestion as well as treat digestive disorders.
Steps to perform:
- Sit or stand in a position of comfortable
- Keep your hands in front of you.
- Take the ring finger of each hand and then bend it and then touch it with the mound of the thumb and then press the ring finger with the thumb.
- Keep the rest of the fingers straight.
- For best results, you must do this for 15 minutes every three times.
Benefit:
- Channelizes internal energy
- Improves body metabolism
- Triggers the fire element in your body.
Precautions:
Do not do this posture in excessive quantity, as it can generate more heat in the body.
2. Pran Mudra cures diabetes
Prana Mudra is also called ‘Mudra of Life’ and it stimulates your basic chakra. By filling in the prana element, it helps in empowering the body. This pose is an excellent way to detox your body and can provide better diabetes control when combined with your posture.
Steps to perform:
- To do the prana mudra, first sit in the lotus posture and then relax yourself.
- Your eyes should be completely closed.
- Pay attention to how you are breathing.
- Keep your hands on your side and tilt your little and right finger in such a way that it touches each other.
- Keep your index and middle point straight.
- Make sure that this pose is done with both hands.
- Practice thrice for fifteen minutes.
Benefit:
- This mudra helps in an internal detox when used with apana mudra.
- It can help burn fat and control weight.
- Keeps blood sugar under control
Precautions:
If you experience cold or stiffness, stay away from life.
3. Apan mudra cures diabetes
Apan mudra is one of the easiest postures but is effective in treating diabetes. It helps in purifying the body and providing better balance to the system. It detoxify and works as a diuretic. By doing this asana you can urinate frequently, which helps in lowering the blood sugar level. Due to its role in promoting better digestion, your posture is also called digestive posture and detoxification posture.
Steps to perform:
- Sit on the ground and keep your feet straight in front of you.
- Now bend your knees and place your feet on the floor and then slide the left foot under the right foot.
- Place the right leg above the left foot and now stand it on the floor.
- Press your right hand against the floor and place it just behind your buttock.
- Set your hand to the left of your right knee.
- Your right knee should place towards the ceiling.
- Stay in this position for 30 seconds and allow it to rest.
- Repeat this for five minutes.
Benefit:
- Massages the pancreas area
- Improves insulin secretion.
- Apnea mudra lowers blood sugar levels
- This eliminates waste in the form of urine.
- Aids in better digestion.
Precautions:
If you have problems related to joints, it is necessary to consult a doctor before performing this pose.
4. Gyan Mudra Yoga controls diabetes
Gyan Mudra is also known as the currency of knowledge. It is one of the best yoga postures that can help control diabetes by reducing feelings of stress and anxiety. After performing this mudra, you can experience inner peace and a controlled thought process, which shows positive effects on diabetes.
Steps to perform:
- Now, your eyes should be closed
- Now, relax yourself
- You should be comfortable.
- Keep your back straight, and your head and chest should be high.
- Your palms should be facing up.
- Fold the index finger to touch the thumb of the thumb.
- The rest of your fingers should be straight.
- For best results this mudra should be practiced for about twenty to thirty minutes.
Benefit:
- Relieves stress and anxiety
- Controls your inner feelings
- It helps channelize positive thoughts and better concentration.
Precautions:
If you are suffering from problems like flatulence, this posture can worsen the situation.
5. Gender posture for diabetes
It activates the fire element which is responsible for generating heat in the body. It helps in increasing the body’s metabolism to control diabetes, reduce weight and promote low blood sugar levels.
Steps to perform:
- You need to sit first.
- Now, tuck your hands together and keep your fingers together.
- Your left hand thumb should be upwards.
- Chakra with right thumb and index finger
- Now, you Inhale and exhale (stay in same position for 15 minutes).
Benefit:
- Increases metabolism
- Improves digestion
- Lowers blood sugar levels
Precautions:
People with high posture should stay away from this posture.
Precautions for diabetes yoga
Yoga can be beneficial only if performed properly. You should always keep these things in mind to avoid side effects:
- All yoga exercises should be practiced under the expert guidance of the instructor
- Wear comfortable clothes(not too tight)
- Use a yoga mat to do asanas
- Some poses can be extremely difficult to perform. It is important to respect your body before moving beyond your limits.
- Avoid exercises you can’t perform
- Make sure that you limit your food intake before doing yoga.
- Drink water ( always stay hydrated)
So friends, now that you have understood the role of yoga in the treatment of diabetes, the time has come to roll the mat! Diabetes is a very serious disorder, which can reduce the quality and quantity of your life.
However, you should note that it takes some time to show results. Therefore, if you already have high blood sugar, then you should use yoga with your medicine. With practice, you can say goodbye to this deadly disease.
Yoga Benefits
- Improves muscle flexibility
- Fixes body posture and alignment
- Improves digestive system
- Strengthens internal organs
- Cures asthma
- Cures diabetes
- Helps to fix heart-related problems
- Helps skin glow
- Promotes strength and endurance
- Vocal internal organ
- Improves concentration
- Helps control mind and thoughts
- Helps relieve stress
- It Helps in circulation of blood and muscles relaxation
- Weight loss
- Injury protection
FAQ’s (Yoga Mudra – Yoga Asanas)
Q 1. How does yoga treat diabetes?
Ans. Yoga asanas help in stretching and stimulating particular areas of the body. The following are some of the major benefits of treating Yoga for Diabetes.
Some yoga asanas make the limbs in the lumbar and thoracic parts to activate them. This leads to better production of insulin and also lower blood sugar levels in the body.
Another great advantage of doing yoga is that it helps in reducing the stress levels of the body. Stress is the major cause of diabetes, and by controlling stress, diabetes can be brought under good control.
Yoga also helps in better blood supply to the body which is necessary for the proper functioning of the body parts.
Asanas such as Surya Namaskar, Forward Bend, Backward Bend, Twisted Pose, and Inversion can massage the pancreas and the endocrine system to stimulate insulin secretion. They also reduce overall waist circumference which can have a positive effect in controlling high blood sugar.
Q 2. Can Yoga cure without the need for diabetes?
Ans. If you take action on time, there is a possibility of controlling blood sugar levels with yoga. Regular exercise with a healthy lifestyle and portion control diet can also reverse diabetes in many cases. It is important to talk to the doctor before discontinuing medications to prevent things from going bad.
Q 3. Who should avoid yoga for diabetes?
Ans. Although yoga is excellent for treating diabetes, it may not work as desired for everyone. Women with liver disorders, internal injuries, high blood pressure, vertigo, hernia, pregnant and menstruating women should undergo a specialist examination before trying these asanas. If you feel any imminent dangers, then it is better not to take chances.
Q 4. Is diabetes a genetic disorder?
Ans. Genetics is one of the factors that can cause diabetes. However, not all people with a history of diabetes can achieve it. Gene combination with lifestyle and diet plays an important role in deciding diabetes risk factors. Following a proactive approach can definitely reduce the chances of succumbing to the disease.
Q 5. Is diabetes a genetic disorder?
Ans. Genetics is one of the factors that can cause diabetes. However, not all people with a history of diabetes can achieve it. Gene combination with lifestyle and diet plays an important role in deciding diabetes risk factors. Following a proactive approach can definitely reduce the chances of succumbing to the disease.
Q 6. How does yoga treat diabetes?
Ans. Yoga asanas have a lot of stretches and internal muscle twitch. In this process, the glands are massaged and stimulated to produce insulin. It helps to increase metabolism as well as keep blood sugar under control. Poor digestion, which can also lead to diabetes, is also treated with yoga. You will also notice a decrease in weight, which in turn reduces your blood sugar count.
Q 7. When doing yoga for diabetes?
Ans. Morning is the ideal time to do yoga for diabetes. Begin with warm-up exercises and slowly start with the asana sequence. It is believed that yoga is best in the direction of the Sun. So, if it is morning, then turn east and in the evening, turn west!