Yoga For Diabetes: Poses To Control Your Blood Sugar Level 

Yoga asanas and yoga mudras have been described as very useful in controlling diabetes in yoga science. According to research in this direction, the practice of yoga generally includes meditation, relaxation, breathing exercises are considered helpful asanas of yoga for diabetes.

In a study conducted on 10 patients with type 2 diabetes, practicing seated yoga for 10 minutes was effective in improving diabetes and heart health.

Benefits of Yoga for Diabetes

Yoga can provide many other benefits besides balancing your mind and body, especially when someone has diabetes. (Study)

Stress Reduction: Stress can affect blood sugar levels, and managing stress is crucial for diabetes management. Yoga’s focus on breathing and mindfulness can help reduce stress levels, promoting better blood sugar control.

Improved Blood Sugar Control: Some studies suggest that regular yoga practice can help lower blood sugar levels in people with diabetes by improving insulin sensitivity and glucose metabolism.

Weight Management: Maintaining a healthy weight is essential for managing diabetes. Certain styles of yoga, such as vinyasa or power yoga, can provide a good cardiovascular workout, helping individuals manage their weight.

Increased Circulation: Yoga poses and movements can help improve circulation throughout the body, which is beneficial for individuals with diabetes.

Enhanced Flexibility and Strength: Yoga postures help improve flexibility and strength, which can be especially beneficial for individuals with diabetes

Better Sleep: Yoga’s relaxation techniques and emphasis on calming the mind can promote better sleep quality, which is crucial for overall health and diabetes management.

This is why many experts recommend yoga for diabetes management. Regular practice of yoga also helps manage many other diabetes-related problems such as heart disease and stress levels, which is a major contributing factor in the development of diabetes.

Yoga for Diabetes: Poses for Trying to Manage Diabetes

According to a study published in the journal Endocrinology and Metabolism, regularly practicing specific poses of yoga can help a person to control blood sugar levels and be effective in reducing the risk of developing diabetes.

Make these yoga asanas a part of your lifestyle and deal with diabetes easily. (study)

1. Tadasana / Mountain Pose

Tadasana is a very basic posture of yoga, and is necessary to maintain the balance of the body. Moreover, it is highly recommended in Kids Yoga Sessions these days. 

Steps to do:

• Stand straight by spreading your legs a little.
• Breathing in, raise both your hands up.
• Raise your arms up and tighten your toes together, now lift your heel and try to balance yourself on your toes.
• Feel the stretch from your toes to your toes.
• Keep doing this mudra till you feel comfortable.

Know more about this asana click here: Tadasana

2. Paschimottanasan / Seated Forward Bend

Paschimottanasana is a seated forward bending yoga posture with the upper body folded forward. This asana activates the stomach and pelvic organs, which is very beneficial for diabetic patients. Along with It gives a good stretch, from your calves to your hamstrings (back of the thighs) to your spine. 

Steps to do:

• Sit on the yoga mat with extending your legs long.
• Now bend forward and try to touch your chest to the knees.
• Hold the toes with your hands.
• Stay in this final position for up to 60 seconds.
• Don’t bend forcefully.
• Repeat this four to five times.
• Practice more and more for better.

Know more about this asana click here: Paschimottanasan

3. Dhanurasana / Bow Pose

Dhanurasana activates the pancreas, this yoga system strengthens the abdominal organs and relieves tension. In turn, ailments blood sugar levels, as well as relieve constipation.

Steps to do:

• First of all, lie on your stomach by laying a mat on the ground.
• Fold both your knees backward and raise your heel as much as you can and bring it near your buttocks.
• Now raise both your knees slowly and hold both ankles with your two hands.
• Now you have to lift your chin and tilt the head and neck backward.
• Try to raise your head, chest, and thighs as upward as possible while pushing the legs with emphasis on your hands.
• Stay in this position as long as you can and hold your breath for a while.
• Then slowly return to normal position, exhaling.

Know more about this asana click here: Dhanurasana

4. Vajrasana / Admintine pose

Vajrasana is essentially a kneeling posture. It strengthens the back and also relieves the practitioner suffering from any lower back problems or even sciatica. In addition to lowering blood pressure and promoting weight loss, this pose may help calm the mind and relieve stress.

Steps to do:

• To perform Vajrasana properly, bend the knees on the floor and sit upright with the claws.
• Keep the hands on the thighs.
• Now allow the shoulders to feel relaxed and try to balance your body.
• Keep the knees bent and sit on your buttocks in such a way that the soles are touching the outer part of the buttocks.
• Maintain this posture so that your spine and neck remain completely straight.
• While taking deep breaths, do not bend the spine too much backward.
• Close the eyes and focus on your breath.

Know more about this asana click here: Vajrasana

5. Mandukasana / Frog Pose

This forward bending pose also helps stimulate the abdominal organs, which may help lower blood sugar levels. The pose may also help to reduce stress and stiffness in your spine, back, and hips

Steps to do:

• Sit in a comfortable Vajrasana posture.
• Close the fists of both hands.
• Press the thumb inside the fist.
• Place both of your fists on the side of the navel.
• Leaving the breath, lean forward and keep looking at the front.
• Stop the breath and stay in this position for some time.
• Stop according to your capacity and come back to the first position while filling the breath.
• Repeat this four to five times.

Know more about this asana click here: Mandukasana

6. Supta Matsyendrasana / Supine Spinal Twist

Supt Matsyendrasana Yoga is very beneficial for people suffering from diabetes because it massages the internal organs of the body and helps in relieving back and neck pain, stress, and fatigue. This asana activates the abdominal organs, to do this, follow the method given below:

Steps to do:

• First of all, lie down on the ground.
• Now spread both your hands on both sides of the shoulders.
• After this, bend your right leg from the knee and lift it up. Rest the right leg on the left knee.
• Now exhaling, and raising the right hip, bend the back to the left and let the right knee down.
• While doing this, keep both hands on the floor.
• Try to have the right knee completely stick to the ground on the left side of the body.
• Turn the head to the right.
• Finally, you are in the posture of Supt Matsyendrasanaa.
• Stay in this posture for 1 minute And keep breathing normally.

Know more about this asana click here: Supta Matsyendrasana

7. Pawanmuktasana / Wind-Relieving Pose

Pawanmuktasana helps stomach organs to properly flow Prana. The pose may also help to improve digestion, boost circulation, and promote weight loss. To remove air from the body, it is easy and very good posture.

Steps to do:

• First, lie down on your back.
• Connect your legs and keep your hands with the body.
• Shrink the abdominal muscles, as well as lift the legs about 20 to 30 cm.
• Fold your legs, as well as knees to the chest.
• Now, hold both arms together.
• Now, raise your head and let it touch your knees.
• Stay in this position and take a breath normally.
• Start coming out of the pedestal.

Know more about this asana click here: Pawanmuktasana

8. Bhujangasana / Cobra Pose

Bhujangasana activates the stomach and pelvic organs, which is very beneficial for diabetic patients. increases Prana energy in the body and gives peace to the mind.

Steps to do:

• Lie on your stomach and keep your forehead upright on the floor.
• Now keep your legs and ankles together so that your claws can touch the ground.
• Bring your elbows closer to the body by bringing the hands near the head.
• Start lifting the chest slowly by putting weight on your hands while raising your head, bend the shoulder muscles, and allow them to come as close to each other as possible.
• Maintain the position of this pose according to your ability while pulling 3-5 breaths.
• While exhaling, bring your body back to the ground.
• Relax the upper abdomen, ribs, chest, shoulders, and back muscles and come out of the posture.

Conclusion

The practice of yoga for Diabetes also includes meditation and breathing exercises such as Nadi Shodhan Pranayama or alternate nostril breathing and Bhastrika Pranayama are also considered more helpful.

For the smooth and accurate practice of any kind of pranayama download the 7pranayama app and get better results.

But remember, if you are new to yoga, do a small 10-minute practice every day regularly, and talk to a doctor.