Diabetes is no longer just a hereditary disease — it’s become a lifestyle disorder affecting all age groups, including children. It is a chronic metabolic disorder where the body struggles to regulate blood sugar (glucose) levels. It occurs either due to insufficient insulin production or the body’s inability to use insulin effectively.
🧬 Understanding Diabetes
🔹 Type 2 Diabetes
This is the most common form and occurs when the body becomes resistant to insulin or doesn’t produce enough. It is strongly linked to lifestyle, diet, and inactivity.
🔹 Pre-Diabetes
A warning stage where blood sugar is elevated but not high enough to be classified as diabetes. At this stage, with lifestyle correction and yogic intervention, diabetes can be fully prevented.
🔹 Juvenile (Type 1) Diabetes
An autoimmune condition often diagnosed in children, where the pancreas produces little or no insulin. While insulin therapy is essential, practices like Yoga, Mudras, and diet play a supportive role in managing stress and improving overall health.
🧘♀️ Yoga Practices for Diabetes
Yoga asanas and bandhas improve circulation, detoxify the system, and tone internal organs — especially in the abdominal area.
🔹 Mandookasana (Frog Pose)
Stimulates pancreas and liver, tones stomach muscles, and improves digestion.
🔹 Uddiyana Bandha (Abdominal Lock)
Strengthens core, stimulates internal organs, and aids hormonal balance.
🔸 To be done on an empty stomach only under proper guidance.
✅ Also Helpful:
- Bhujangasana (Cobra Pose) – Stimulates the spine and pancreas.
- Ardha Matsyendrasana (Spinal Twist) – Massages abdominal organs.
- Pawanmuktasana – Releases gastric pressure and improves gut health.
- Shavasana – Helps relieve stress and promotes hormonal balance.
✋ Apana Mudra – A Powerful Yogic Tool
Apana Mudra helps regulate the digestive and excretory systems, promoting insulin balance and metabolic detox. This mudra improves pancreas function and supports sugar regulation naturally.
✅ How to Do It:
- Join the middle and ring fingers to the tip of the thumb.
- Keep the other fingers straight and relaxed.
🕒 Timings:
- Adults:
– 20 minutes before food
– 10 minutes after food - Children:
– 10 minutes before food
– 5 minutes after food
✅ Practice regularly in a calm seated posture with slow breathing.
🌟 Benefits:
- Stimulates pancreas and abdominal organs.
- Supports digestion and helps regulate metabolism.
- Balances the downward flow of energy (Apana Vayu), crucial in toxin elimination.
🍚 Dietary Guidelines – Avoid the “White Enemies”
For managing and preventing diabetes, eliminating certain white foods is essential:
❌ Foods to Avoid:
- White rice
- Refined flour (Maida)
- White sugar and sugary foods
- Sweetened drinks and desserts
These spike blood sugar rapidly and promote insulin resistance.
✅ Healthier Alternatives:
- Millets (Foxtail, Little millet, Bajra, Jowar)
- Brown or red rice
- Whole wheat flour
- Fresh vegetables, bitter gourd, neem, jamun
- Herbal teas (cinnamon, methi, tulsi)
🌾 Fenu Fibre – Natural Blood Sugar Regulator
🔸 What is Fenu Fibre?
It is the husk of fenugreek (methi) seeds, rich in soluble fibre, known for slowing glucose absorption and improving insulin sensitivity.
✅ How to Use:
- Take 5 grams of Fenu Fibre husk (not just seeds).
- Soak it in one glass of water for 1 minute just before each meal.
- Drink the mixture immediately before the meal.
🔸 Note: Just soaking fenugreek seeds is not very effective compared to using the husk form.
🌟 Benefits:
- Controls blood sugar spikes after meals.
- Supports digestion and helps in weight control.
- Improves gut health and lowers bad cholesterol.
✅ Fenu Fibre Product is available with us. Check the details on our website or contact us directly to purchase and receive complete usage guidance.
🚶♂️ Importance of Walking
Daily physical activity is crucial to managing blood sugar levels.
🏃 Recommended:
- Minimum 45 minutes of walking every day.
- Choose brisk walking, cycling, or yoga-based movement.
- Walk after meals if possible – especially 10–15 minutes post-dinner.
📺 Learn More: YogaMudras on YouTube
We invite you to explore our YouTube channel – YogaMudras to watch detailed videos on:
- Apana Mudra for diabetes
- Yoga practices for pre-diabetes and digestion
- Simple daily routines to boost immunity and energy
👁️🗨️ These are easy-to-follow and suitable for beginners, adults, and children.
📞 Contact Us for Personalized Support
Do you or your loved ones need guidance for managing Diabetes or Pre-Diabetes?
We offer:
- Personal consultations
- Online and offline Yoga/Mudra classes
- Tailored routines based on age and condition
👉 Reach out to us today.
Your natural path to wellness starts now.
Authors: Dharanipragada Prakash Rao and Deepthi; Mobile: +91 89788 01247
