Learn How to Control Diabetes With These 7 Yoga Asanas
An Overview of How Diabetes Affects the Body
If you have diabetes, your body is unable to process and use the glucose that comes from the food that you eat in the correct manner. There are numerous types of diabetes, each of which is brought on by a unique set of factors; however, they all have one thing in common: the presence of an unhealthy level of glucose in the bloodstream. It is a disease that is linked to other conditions such as high blood pressure, which can lead to heart attacks, kidney failure, blindness, and other complications. But many research articles like this one have found proof that yoga can help control diabetes.
Diabetes Can Be Controlled Through Yoga and Diet
Diabetes is not curable, but it can be managed. This is referred to as a “lifestyle disease,” and its treatment entails extensive lifestyle changes in addition to medications. Though radical lifestyle changes might sound complicated and scary, fortunately, such fear is uncalled for. In one of our previous blogs, we explained how diabetes can be controlled with a few minutes of daily practise of yoga asanas and a moderate change in your diet.
We also posted a blog about how Surya Namaskar helps with diabetes and other diseases, including high blood pressure and heart disease. This article will take you through some of the other yoga asanas that can help you manage your blood sugar levels and even reduce them.
7 Yoga Poses for Diabetes Control in 5 Easy Steps
- Dhanurasana (Bow Pose): This pose helps in strengthening and regulating the . Therefore, this pose is suitable for people with diabetes. Let’s understand how to do a Dhanurasana or Bow Pose:
Lay on your stomach with your feet just a little bit apart. Keep your arms down by your sides.Bend your knees and grab your ankle.Inhale and lift your chest. Pull both legs up and back. Stretch your arms and thighs.Smilingly, face forward. Pose for 15 seconds.Exhaling, slowly lower your chest. Lower your legs while holding your ankle.
- Balasana (Child Pose): It relieves stress, fatigue, and back and neck pain. It also promotes relaxation, which aids in the production of insulin-producing beta cells. For the child pose, follow these steps:
Sit in a kneeling position with your knees wide apart and the same width as your hips.Back up a little and try to touch your heels to your hips.Lean forward to touch the ground with your forehead.Feel the back pressure by stretching your arms forward. Hold for 5 minutes. Relax and sit up.
- Bhujangasana (Upward-Facing Dog Pose): In this pose, your spinal extensors, triceps brachii, and quadriceps muscles all work together. It eventually lowers your blood sugar levels. Understand how to do a Bhujangasana:
- Lie down on your stomach with your legs straight.
- Maintain a perpendicular relationship between your forearms and the floor. Place your arms on the floor near the last ribcage.
- Lift your body by pressing your arms together.
- Keep your weight off your feet. Instead, apply pressure to your feet and tighten your hip muscles.
- Look straight ahead or upward. Breathe normally and hold for at least 15 seconds before settling in and relaxing.
- Legs Up the Wall (Viparita Karani): Yoga poses with your legs up the wall stimulate internal organs such as the pancreas. As a result, this pose has a significant impact on diabetes management. Regularly practicing this pose aids in blood pressure control and blood sugar regulation. Let’s see how to do the Viparita Karani Pose:
- Lie down along the wall’s edge. To provide support, place a folded towel under your chin.
- Maintain a 90-degree angle with the wall by keeping your legs up.
- Relax your chin, neck, and throat.
- Stretch your arms, but keep them close to your body.
- Hold this pose for 5–10 minutes or longer. Later, slowly lower your legs to the ground.
- Mountain Pose (Tadasana): The Mountain Pose opens up your body and allows your internal organs to function more efficiently. As a result, it improves blood circulation and increases insulin sensitivity, allowing you to better control your blood sugar levels. Follow these steps to do the Tadasana:
- Maintain a straight posture on flat ground with your arms at your sides.
- Maintain an upward palm position.
- Slowly inhale and exhale while extending your arms up and down to the sides of your body.
- Hold this position for a few moments.
- Repeat 10 times. Exhale slowly and return your arms to their starting position.
- Mandukasana (Frog Pose): It is one of the best yoga poses for diabetics. It promotes insulin release by stretching the pancreas. If you have back pain, ankle injuries, hypertension, migraines, or insomnia, you should avoid this pose. Please find the steps of the Frog Pose below:
- Fold your knees back and sit on the ground with the help of your knees.
- Make a fist and place it on your stomach. Keep your hands together so that the joint of your fists is at the navel.
- Make a fist and press it firmly against your stomach.
- In this position, bend forward and try to touch your forehead to the ground.
- Exhale and relax after holding this position for 15-20 seconds.
- Corpse Pose (Shavasana): It allows your body to relax and enter a meditative state. The corpse pose relaxes not only your body but also your mind. It allows your brain to process the workout and reap the benefits. At the end of your yoga session, try this pose.
Here is how you do the Savasana:
- Close your eyes and lie down on your back.
- Relax both your mind and your body. Take your time feeling the weightlessness that surrounds you.
- Continue to breathe normally, without holding your breath.
- Maintain this position for at least 15–20 minutes.
- Now, stand up and notice how relaxed your body is.
Yoga Asana Precautions for Diabetes
- Yoga should be done under the supervision of a qualified professional.
- Yoga is practiced at a rapid pace in a hot environment. These are not recommended for diabetic or cardiovascular patients.
- Yoga is usually done on an empty stomach, but diabetics should eat small snacks to avoid low blood sugar.
- If you have diabetes, you must make sure not to ignore any warning signs, symptoms, or pain.
- Patients with diabetes should make it a habit to monitor how their bodies react after participating in any kind of physical activity, including yoga.
Why don’t you visit our Website to learn from the world’s foremost experts on how to practice yoga safely. . You can also check out our course on the effects of yoga on managing diabetes mellitus at and a host of other courses on Yoga as integrative medicine that we offer.