Mudras are a combination of subtle physical movements that alter mood, attitude and perception, and deepen awareness and concentration. Although, it may look easy to underestimate the power of balancing the five elements by making different gestures with the five fingers, yet the regular practice of hastamudras yoga in routine could provide a better lifestyle to make us free of any ailment, in this case, diabetes.
A Set of following Five Powerful Hasta Mudras For Diabetes control is found highly useful.
But if running short of time, one may- Practice – just the following TWO Mudras only:
Apan for 48 Minutes a day and optionally Pushan Hasta Mudra for 6+ minutes (see picture below Apan Mudra) too and after this-
Pran for 16 Minutes a day One By One:
Or If you have sufficient time, than better to practice the following five hasta mudras as a set at one time:-
- Jnana for 16 Minutes
- Apan for 48 Minutes and Pushan Mudra for 6+ minutes (see picture below Apan Mudra) as optional in addition
- Surya for 16 Minutes
- Linga for 10-12 Minutes
- Pran for 16 Minutes
Hasta mudras, such as Jnana/Gyan mudra and Apan & Pran mudras, are recommended for diabetes patients for deep relaxation and eliminating stress. Some other hasta mudras (hand gestures), such as linga mudra, surya mudra are believed to be helpful for diabetes. Regular practice of these mudras boosts metabolic rates, promotes weight loss, and reduces sugar levels.
To summarize, either a combo of 48 Minutes Apan and 16 Minutes Pran mudra practice is quite helpful in treating the Diabetes and Sugar.
But, if could spare extra time and if having cold bodily feeling or excessive imbalanced Kapha or low metabolism constitution – then 16 Minutes Jnana, 48 Minutes Apan, 16 Minutes Surya, 10-12 Minutes Linga and lastly 16 Minutes of Pran Mudra practice is found beneficial. Whereas Jnana Mudra helps going sound Mental state and removes stress, Pran mudra gives energy and don’t let feel hungry and week! Jnana & Pran mudra combo practice helps giving sound quality sleep also! Apan mudra helps in better ingestion, digestion, absorption, assimilation of useful and beneficial part of the energy derived from the food we eat and elimination of unwanted food residual and toxins!
A Few Pointers To Keep In Mind While Practicing Mudras For Diabetes cure:-
- Do not practice these mudras immediately after a meal. Your body must have significant levels of glucose when you practice these mudras.
- The best time to practice mudras is either early in the morning or mid-evening – typically sunrise or sunset.
Jnana / Gyan Mudra
Also known as Chin Mudra, this mudra instills a sense of deep relaxation. It helps you overcome stress and anxiety. Bend your index finger and ensure the tip of the index finger meets the tip of the thumb. The rest of the fingers must be straight. Close your eyes, breathe deeply and relax. Practice this mudra for 16 Minutes a day or whenever feel stressed.
A Few other diabetese controlling means:-
Before & Post Meals Walk:- A 40 minutes brisk walking empty stomach and a ‘Post Dinner’ -leisurely – 1000 steps or a 10 minutes or a mile walk along with chanting ॐ ललितं लम्बोदरं has been found highly beneficial for all including the diabetic patients!
Yogic Breathing: Deep, Slow & Anulom Vilom Pranayama :-
Pranayama is controlled or regulated yogic breathing practice. The slow breathing pranayama brings about a comprehensive changes in body physiology by controlling the autonomic nervous system and it regularising the rate and pattern of breathing and regulating heart pulse rate and its variability.
Slow pranayamas, such as anulom vilom (alternate nostril breathing), chandrabhedi (left nostril breathing), sitkari, and bhramari regulates the cerebral blood flow and oxygenation, thereby improving the neuronal activities of the brain centres, including those present in the limbic areas, hypothalamus as well as improving sympathovagal outflow.
Controlled Anulom vilom pranayama by keeping inhaling exhaling ratio in 1:1 to 1:2 and gradually increasing it to 1:3 and with a later experience of inhaling – retaining – exhaling – retaining- inhaling in the ratio of 1:4:2:2:1 and keeping the breath to a total of 8 to 4 per minute has been shown to yield significant improvements in components of health-related fitness (i.e., cardiorespiratory endurance, flexibility, and percentage of body fat).
The vibrations created in bhramari prayanama have a soothing and calming effect on the mind and could play a vital role in improving mental and physical health. Right nostril breathing is believed to have a sympathetic stimulating effect and may be recommended in people with diabetes.
Bhastrika pranayama (bellow-breathing) is a powerful and energetic pranayama referred to as “the breath of fire.” It helps in the regulation of the pineal, pituitary, and adrenal glands, which play an important role in the regulation of metabolism.
ॐ-Aum/Ooooooooommm chanting (O3:1M) and chanting “म” in the last of a beejamantra activates the Right Brain for taking an instant action and produces highly beneficial – Nitrous Oxide – which plays an important role in shaping spiritual and other faith giving views.
Scientific analyses have shown that chanting “ॐ-Aum” is based on the physics of sound, vibrations, and resonance, and has a positive influence on health. Chanting the “Aum” mantra results in stabilization of the brain, removal of negative thoughts, and increase of energy, and mental improvements and relaxation of the body take place within minutes of practice. Pranava pranayama (chanting “Aum”) in the spinal erect posture produces an integrated relaxation response, which may have clinical significance in the management of hypertension and diabetes.
Evaluation of the immediate effects of the mind-sound resonance technique in people with type 2 diabetes showed its potential role in enhancing cognitive function.
Beeja Mantra Dhyan ( As per Shloka 10.25 Shrimadbhagavat Gita meditation)
Meditation has been shown to cause physiological changes in the brain. Meditators experience beneficial psychological effects, such as faster reactions to stimuli, and are less prone to various forms of stress. The mental stability attained through the practice of meditation helps diabetes patients. A 6-week meditation and sahaja yoga meditation treatment showed improvements in quality of life, anxiety reduction, and blood pressure control. Visualization and concentration on the pancreas during meditation has positive effects on sugar levels and is recommended in the management of diabetes. Mindfulness practice is advocated for better sleep, greater relaxation, and more accepting approaches to illness and the illness experience in people with diabetes and coronary heart disease.
Yogic relaxation technique, yoga nidra (yogic sleep)
Yoga nidra (conscious, dynamic, psychic sleep) is a comprehensive, profound relaxation technique for removing physical, mental, and emotional tensions. Yoga nidra practice in middle-age diabetes patients on oral medications led to improved symptom scores and reductions of fasting blood glucose and postprandial blood glucose levels.
Note: Have you ever tried any of these Yoga mudras for diabetes? How did it help you? Share with us by commenting below.