Online webinar: Yoga on Mental Health 30 Sept, 2023

How to practice Yoga in Diabetes: Choose the right asanas for diabetes control

Diabetes or high blood sugar (generally called Sugar by the common man) is a medical condition when
the blood glucose level is higher than the healthy threshold. There are multiple reasons for the conditions,
the most common being insufficient insulin production due to dysfunction in the pancreas. Due to this,
the glucose in blood could not be broken down and transported to cells. yoga in diabetes

The high glucose levels in the
blood over time cause multiple complications like damage to the heart, kidneys, eyes, and limbs. It also
affects the biological repertoire causing wounds to heal slowly and raising the risk of infections. Signs of
diabetes include frequent urge to urinate, food cravings, excessive thirst, weakness, slow healing wounds,
infections, tingling, and needle pricks in hands and feet. Different tests may be required to identify the
type and severity of diabetes. A blood test for fasting glucose level is most commonly suggested at the
preliminary level.

The most common type of diabetes (T2DM) is a preventable lifestyle disorder. Making a few lifestyle
changes helps in controlling the onset of diabetes or safeguarding from acute complications. Becoming
more physically active and changing food habits to a healthier diet are two major steps in controlling
diabetes. One of the holistic physical activities that covers the entire spectrum of positive changes is Yoga
practice. The eight limbs of Yoga not just cover moderate physical exercise and diet restrictions; it has
many other practices that have 360˚ effects on health. Asana and pranayama practice affects the
metabolism of the person and brings balance to homeostasis. Along with meditation, these practices help
in relieving the effects of systemic stress that causes metabolic disorders in the long run.

Multiple clinical trials suggest the positive effects of yoga on blood sugar levels. Yoga practice improves
vitality, body strength, flexibility, and balance. Along with physical benefits, it also has positive effects
on emotions, cognition, and learning skills. Not just body and mind, the effects of yoga reach much
deeper to hormonal and genetic levels. Yoga practice affects the level of cholesterol and fats in the blood
of a person. Abdominal exercise activates and heals the pancreas, which produces insulin. There is
reduced inflammation due to balancing the immune response with yoga practices. Mindfulness helps in
improving lifestyle, eating habits, and better adherence to treatment.

Yoga Practices Beneficial for the Management of Diabetes
1. Slow Surya namaskar
2. Trikonasan
3. Tadasan
4. Vakrasan
5. Ardhamatsyendrasan

6. Ushtrasan
7. Paschimottanasan
8. Bhujangasan
9. Dhanurasan
10. Kapalbhati
11. Anulom vilom
12. Bhastrika
13. Bhramari
14. Yog nidra

Disclaimer: It is important that you practice under the guidance of a registered clinical yoga therapist after
consultation with your doctor.

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