15 Best Yoga Asanas and Mudras to Control Diabetes

Now that you have understood the benefits of Yoga for diabetes, it’s time to learn 15 Yoga poses that are designed to bring down high blood sugar levels and reverse the condition:


1. Kapalabhati Yoga Asana:

Kapalabhati is a type of breathing technique that can activate the pancreas to increase insulin production. The technique can also flush out the toxins in the body through air, along with increasing body metabolism. Also, studies have shown that Kapalbhati Pranayama can decrease blood sugar levels in borderline diabetic patients (3). It is also an important part of the Baba Ramdev yoga for diabetes and is also called the “Skull Shining Breathing”.
Steps To Perform:
Sit on the floor and make sure you are sitting in a cross-legged position.
Take a deep breath.
Exhale the air forcibly as short breaths, by contracting your stomach muscles
Inhale passively
Repeat it for about 10 times.


Benefits:
Improves the function of the pancreas
Reduces blood sugar levels
Regenerates Pancreatic cells for better insulin secretion.


2. Anulom-Vilom Pranayama For Diabetes:

Anulom-Vilom is another great breathing exercises to deal with diabetes. It is also known as alternate nasal breathing. The Asana works by calming your nervous system and releasing stress. It can even maintain the equilibrium of the body. A state called the Homeostasis. Because of its internal purification benefits, the asana is often called the “Energy Channel Cleansing and Purification Pranayam”.
Steps To Perform:
All you have to do is sit straight and breathe through your left nostril as you close your right nostril using your fingertips.
In this way, you will have to alternate the sides and continue for the next five minutes.


Benefits:
Calms your inner system
Reduces stress
Controls blood sugar levels
Improves better oxygen circulation in the body.
Increases your lung capacity.


3. Mandukasana Or Bhekasana Or Frog Pose:

Mandukasana or Frog pose is one of the best yoga asanas for the diabetes problem. It helps in stretching the Pancreas and aid in better production of Insulin. It also promotes better digestion and improves the flexibility of thigh regions.
Steps To Perform:
To do the Mandukasana, you must first sit down on the ground in the Vajrasana pose.
Now fist your hands and place them on your stomach in such a way that your joint comes with the navel.
Now press your fists and place them on the abdomen.
Touch the ground with your forehead after this.
Bend downwards as much as you can.
You need to hold this position for the next 20 seconds and then let it relax.
Repeat it for five minutes, and then you can move to the next exercise.


Benefits:
Stimulates the pancreatic region
Improves the function of the glands
Aids in better production of insulin
Promotes better digestion.


4. Vakrasana (Twisted Pose):


The Vakrasana involves twisting of the spinal cord bone. It is also called the Simple Spinal Twist, which helps in stimulating the internal organs responsible for producing insulin. With regular practice, the Asana can strengthen the abdomen muscles and help in losing the bulky waistline.
Steps To Perform:
For this pose, you must be seated in a very comfortable position.
Keep your right hand on your left knee.
Twist your body towards the left direction.
You should keep your body straight.
Now try doing the same thing in the other direction.


Benefits:
Involves compression and release of the pancreas.
Stimulates the production of bile juice for better digestion.
Aids in removing toxins from the body.
It can relieve stiffness in joints and activate the Navel Chakra.


5. Ardha Matsyendrasana:


The Ardha Matsyendrasana is one of the most effective yoga asanas for diabetes cure. The name translates to “Half Lord of the Fish Pose”. The asana can massage the organs and helps in better functioning of the liver, spleen and pancreas. This can help in better production of insulin to control the elevated blood sugar levels. The half spinal twist energizes your body and helps it function well.
Steps To Perform:
Sit on the ground and keep your legs straight out in front of you.
Bend your knees now and keep your feet on the floor and then slide the left leg under the right leg.
Step the right foot over the left leg now and make it stand on the floor now.
Press your right hand against the floor and place it right behind your buttock.
Set your arm on the left side of your right knee.
The right knee should be pointing towards the ceiling.
Remain in this position for 30 seconds and let it relax.
Repeat this for five minutes.


Benefits:
Massages the pancreas region
Improves secretion of insulin.


6. Paschimottanasana Yoga:


When we are talking about yoga for diabetes, the Paschimottanasana asana is worth a special mention. It is also called the seated forward bend or Intense Dorsal Stretch, which helps in balancing the blood circulation process. It helps the blood reach till your face and thus makes you glow as well. Besides, it is also very helpful to treat stomach problems like indigestion. Also, by activating the kidney and pancreatic functions, this forward bending pose can keep Diabetes under control.
Steps To Perform:
Just stretch your legs to the front and then try to touch your forehead to your knees while exhaling.
The one very important thing is that your elbows should touch the floor.
Make sure you are not stretching too much beyond your normal flexibility.


Benefits:
Improves blood circulation in the body
Activates your digestive system
Regulates blood sugar levels

7. Chakrasana For Diabetes:


Chakrasana is also a very effective and popular one among the yoga asanas for sugar. Because of its resemblance with the wheel, it is also called the “Wheel Pose”. The backward bending asana helps in stretching the spine and also relaxing it. On the other hand, the regular practice of this asana also relaxes and calms the mind down, which is essential for diabetic patients. It can increase the oxygen intake in the body, as well as activate the pancreatic cells for better insulin secretion.
Steps To Perform:
First, you will have to lie on your back with your hands stretched on both sides, and that should be horizontally done.
Now you will have to take your left leg closer to the thigh and then twist it over the right leg, and the head should be turned towards the left side.
Now do the same on both the sides and stay till you count five times.


Benefits:
Decreases blood sugar levels
Stretches your spine
Restores inner peace
Cures depression and stress-related anxiety.


8. Dhanurasana Yoga:


The Dhanurasana is also called the “Bow Pose”, which can activate your endocrinal glands. Although it is slightly difficult to perform, with a little practice, you can master it. The asana especially works on the pancreas and energizes the organ. People suffering from Type-2 Diabetes can get benefitted by the asana, as it can release insulin and also help in shedding excess weight.
Steps To Perform:
In this one, you will have to lie down on your chest and then spread your legs like that only.
Now lift the legs in that way and also stretch up your torso and then take both your hands to the back to hold your feet.
You should have a smile on your face while doing this.
Now relax in this pose and then again come back to the original pose.
This posture is said to strengthen the spine and also takes good care of reproductive organs.
It is very useful for menstrual pains.


Benefits:
Improves the health of your pancreas
Treats Stomach disorders
Keeps Thyroid under control

9. Halasana Yoga For Diabetes:


The Halasana is also called the “Plough Pose”. It is one of the most effective Yoga poses to bring your blood sugar levels under control. It works by activating the internal glands in the body that is responsible for producing insulin. By gently massaging them, the asana also release better hormones into the body, as well as boost the digestion rate.
Steps To Perform:
In this one, you will have to lie on your back and then stretch your legs straight normally.
Now take in the legs in a way that your feet fall flat on the ground.
Now try to lift them right from the hips by the support of your hands.
Lift up till the back and then try to touch the back art of the head position with your toe.
This posture is especially very helpful for people who have to work for very long hours and have a bad posture problem.
This is, however, harmful for the ones with liver problems.


Benefits:
Stimulates glands for better insulin production
Massages internal organs
Treats Hormonal disorders

10. Sarvangasana:


The Sarvangasana is an inverted form of the pose, which is also called the Shoulder stand. It works by massaging the internal organs and glands responsible for the cause of Diabetes. The asana can also normalize the blood glucose levels by activating the organs responsible for controlling diabetes in the body.
Steps To Perform:
In this posture, you will first have to lie down on your back normally and then stretch your legs straight to the front.
Now, like the previous posture, you can follow the rest of the steps except the fact that you need to keep your legs in a 90- degree position.
This posture is great to keep the thyroid and parathyroid glands functioning very well, and diabetes problem and the rest of the hormonal problems also get cured.


Benefits:
Improves blood circulation.
Activates the glands for better insulin secretion

5 Yoga Mudras For Diabetes:


11. The Surya Mudra:


The word Surya means sun and Surya Mudra translates “Gesture of Sun”. This is an easy Yoga for diabetes and is known to increase the fire within the human body and increase metabolism rate. Regular practise of this mudra shall definitely help you in losing weight, which can prove to be beneficial for diabetes. It can also promote better digestion and treat digestive disorders.
Steps To Perform:
Sit or stand in a comfortable position first
Keep your hands in front of you.
Take ring finger of each hand then bend it and then touch with a mound of thumb and then press down the ring finger with the thumb.
Keep straight outside the remaining fingers.
For the best outcome, you have to do it for 15 minutes every three times.


Benefits:
Channelizes internal energy
Improves metabolism of the body
Triggers the fire element in your body.

12. Prana Mudra Treats Diabetes:


Prana Mudra is also called the ‘Mudra Of Life’ and stimulates your root chakra. It helps in empowering the body by filling in the Prana element. This mudra is an excellent way to detox your body and can offer better diabetic control when combined with the Apan Mudra.
Steps To Perform:
To do the prana mudra, sit down in the lotus position first and then relax yourself.
Your eyes should be closed throughout.
Concentrate on how you are breathing.
Keep your hands on your sides and bend your little and right finger in such a way that it touches each other.
Keep your index finger and middle finger straight throughout.
Make sure this mudra is performed with both the hands.
Practice three times for fifteen minutes.


Benefits:
This mudra helps in an internal detox when used with the Apan mudra.
It can help in fat burn and control weight.
Keeps blood sugars in check


13. Apan Mudra Cures Diabetes:


Apan Mudra is one of the easiest mudras but effective in treating Diabetes. It helps in purifying the body and offering a better balance to the system. It helps in detoxification of the body and works as a diuretic. Performing this asana can make you urinate you frequently, which helps in flushing out the blood glucose levels. Because of its role in promoting better digestion, the Apan Mudra is also called the Mudra of Digestion and Mudra of detoxification.
Steps To Perform:
To do the Apan mudra, you have to first sit in the Lotus pose.
If you have knee problems, you can stand in Tadasana.
Keep your hands stretched outright to the front.
Bend your thumb, middle and ring finger in such a way that the tips touch each other.
Your little finger and index finger should be straight.
This mudra should be performed with both the hands.
Practice over three times and make sure they are 15 minutes each.


Benefits:
The Apan mudra lower blood sugar levels
It eliminates waste in the form of Urine.
Aids in better digestion.

14. Gyan Mudra Yoga Controls Diabetes:


The Gyan Mudra is also known as the mudra of knowledge. It is one of the best yoga mudras that can aid in controlling diabetes by reducing the feelings of stress and anxiety. After performing this Mudra, you can experience inner peace and controlled thought process, which shows positive effects on diabetes.
Steps To Perform:
Sit in the lotus pose first. Keep your eyes closed and relax yourself
You should be comfortable.
Keep your back straight, and your head and chest should be held high.
Your palms should be facing upwards.
Bend the index finger to touch the thumbs hip.
The rest of your fingers should be straight.
This mudra should be practised for about twenty to thirty minutes for best results.


Benefits:
Relieves from stress and anxiety
Controls your inner emotions
It helps in channelizing positive thoughts and improved concentration.


15. Linga Mudra For Diabetes:

Linga means a male reproductive organ and also represents the “Shiva Linga”. It activates the fire element that is responsible for producing heat in the body. This helps in boosting the body metabolism to control diabetes, promote weight loss and lowered blood sugar levels.
Steps To Perform:
You need to sit down first.
Now clasp your hands together and keep your fingers intertwined.
The thumb of your left hand should be pointed upwards.
Circle with the right thumb and the index finger
Inhale and exhale and stay in that position for 15 minutes.


Benefits:
Increases Metabolism
Improves digestion
Lowers blood sugar levels

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