Yoga for Diabetes

Here is a list of the asanas that are a part of yoga for a diabetic patient:

Paschimottanasana

Paschimottanasana or the seated forward bend, is among the top yoga for diabetes control. It is a calming yoga asana that brings about a stretch in your spine, legs, hamstrings and shoulders. It is known to aid in blood sugar regulation by stimulating the kidneys and liver.

How to Do the Pose:

• Sit on a yoga mat with your legs extended forward.
• Inhale deeply and take your arms overhead while keeping the spine straight.
• Exhale and bend forward from the waist and bring the hand forward to touch the toes without bending the knees.
• Hold the position for 1-3 minutes or as long as comfortable.
• Slowly, return to the starting position.

Surya Namaskar (Sun Salutation)

Suryanamaskar, or sun salutation, is an effective yoga for diabetes control. This pose takes your heart rate up and stretches the entire body, leading to improved blood flow and blood circulation in the body. It also improves insulin sensitivity and metabolism in the body.

How to do the Pose:

• Stand straight on a mat. Keep the body firm, including the abdomen. Inhale deeply and join your palms together.
• Raise the hands and bend backwards.
• Exhale, step forward and lengthen the spine and look down. Relax the neck.
• Inhale and take your right leg behind and touch the right knee to the ground.
• Keep the left knee at a 90-degree angle and put the palms on the ground.
• Look ahead and hold your breath for a few seconds.
• Take the left leg behind and get into a plank position.
• Exhale and take your body to the ground so that the knees, chest and chin are touching the ground.
• Inhale and lift your body while keeping the gaze upwards at the ceiling.
• Exhale and take your body into the inverted V-pose.
• Bring the right leg forward while breathing normally.
• Next, bring the left leg forward and exhale.
• Touch the toes and keep the palms on the ground.
• Inhale and begin stretching backwards with palms joined. Repeat the entire process 10-12 times.

Dhanurasana (Bow Pose)

Dhanurasana or bow pose is beneficial yoga for type 2 diabetes as it strengthens the pancreas, which helps to control insulin sensitivity in the body. Overall, it leads to blood sugar control and helps to manage diabetes effectively.

How to do the Pose:

• Lie down on your stomach with your legs apart and back flat.
• Keep your hands under your shoulders, with your palms facing the ground.
• Raise the chest from the ground and inhale. At the same time, pull your legs to stretch the thighs.
• Keep looking forward and hold the pose for 15-20 seconds.
• Exhale and bring the chest to the ground. Leave the ankle and place the legs on the ground, too.

Viparita Karani (Legs up the Wall)

This is an inverted pose, which allows the body to relax. Relaxation can bring down the stress levels helping to control the blood sugar level in the body. It is also effective for relieving headaches, increasing blood circulation in the body and boosting energy.

How to do the Pose:

• Place a yoga mat on the floor or keep a towel or blanket.
• Sit on the floor while keeping the right side against the wall.
• Lie down on the back and take your legs up along the wall, forming a 90-degree angle with the wall.
• Stay as close to the wall as possible.
• Relax the body, including the chin, neck and throat.
• Spread your hands to the side while your palms face the ceiling.
• Hold the pose for 15-20 seconds
• Release the pose by sliding the legs down to the side.

Bhujangasana (Cobra Pose)

Another yoga pose that diabetics must practice to manage blood sugar levels is the Bhujangasana. This yoga pose stimulates the pancreas, helps to open up the chest and strengthens the spine.

How to do the Pose:

• Lie down on the abdomen and stretch the legs behind you.
• Keep the hands under the shoulders with palms facing on the ground.
• Inhale and raise the chest off the floor.
• Keep your gaze straight while lifting the chest and relax the muscles.
• Hold the position for 30-40 seconds.
• Slowly bring your chest back to the ground and release the hands.

Also Read: Bhujangasana: Steps, Benefits & Precautions

Setu Bandha Asana (Bridge Pose)

This bow pose is among the power yoga for diabetes, which aids in relieving stress and fatigue, both of which are the leading causes of diabetes. Thus, practising this pose can help to control the blood sugar levels in the body significantly.

How to do the Pose:

• Lie down on the back with knees bent and feet placed hip distance apart. Take the feet as close as possible to the glutes.
• Place the hands along the body with palms facing downwards.
• Inhale deeply and lift the hips off the ground by pressing the feet. Try and begin the lift from the pubic bone and not the navel.
• As you lift, press the upper arms on the ground and clasp the fingers behind the back. You may also choose to place your hands on the ground.
• Do deep breathing while holding the pose for a few seconds.
• Move the hands back to the floor and slowly bring back the hips to the ground.

Chakrasana (Wheel Pose)

Include chakrasana when you practice the best yoga for diabetes, as this pose strengthens the pancreas and stimulates the insulin levels in the body. It also enables the spine to stretch and relax and improves liver and kidney health, which may be affected by diabetes.

How to do the Pose:

• Lie down flat on your back, keeping your feet flat and knees bent on the ground.
• Bring the hands beside the head and keep the fingertips facing the shoulders.
• Inhale and lift the hips off the floor while pressing the hands and feet into the ground.
• Slowly straighten the hands and lift the shoulders and head off the ground. Here, you have reached the complete wheel pose.
• Hold the position for 15-30 breaths or as much as possible. Concentrate on opening the chest and taking the hips higher.
• Release the pose slowly by tucking the chin into the chest and bringing the body back to the ground one part at a time.

Also Read: Yoga Vs Gym: Meaning & Benefits

In type 2 diabetes, the body’s insulin resistance increases. Thus, indulging in physical activities and practising yoga can be an effective way to reduce the impact of insulin resistance on your body. Yoga can help those with diabetes by improving the cell’s ability to metabolise glucose into energy.

Besides, yoga for diabetes is also known to reduce stress levels in the body, which is a leading cause of diabetes. Thus, practising yoga along with a mindful diet and medications can help you beat diabetes and manage it efficiently.

Yoga is a powerful practice that originated in ancient times to improve the overall health of your body and to ensure that you have optimal health. You can perform these yoga asanas for diabetes every day, and you will see the changes in the well-being of your body.

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Also Read: 5 Yoga Asanas to Improve Memory and Concentration