10 Best Yoga For Diabetes with Pictures

Are you looking Yoga asanas for diabetes with pictures then we have listed 18 Yoga for Diabetes. These Yoga Asanas can control and helps to cure Diabetes type 2.

Yoga is a common practice that originated in ancient Asian and Indian practices. It is based on certain scientific principles that are useful in the prevention, cure, and treatment of several diseases, even chronic ones. Several research articles look into how can yoga help in preventing diabetes type 1 and type 2.

Practitioners and advocates of yoga have spoken about the advantages of several poses that can help in increasing the flow of insulin in the body by stimulating the pancreas. Not only diabetes, but yoga is also well known in its method and practices to help in controlling the effects and symptoms of other chronic illnesses like thyroid, hypertension, blood pressure, etc. Also know about yoga exercise for diabetes

Getting Started With Yoga for Diabetes

Along with being a health-related practice, yoga is also a common form of exercise. The benefits of yoga are plenty as a proper practice teaches people ways to control their breathing and pay attention to their breaths, this is a very popular method to reduce stress and the symptoms of anxiety. Along with learning how to control diabetes with yoga, one can also learn to control their stress levels, thus eventually leading to lower blood glucose levels. Engaging in yoga daily for 45-50 minutes can help see maximum benefits. If you are a beginner, start slow and do not test your body’s limits immediately. Take the help of your instructor as you gain flexibility in the muscles.

Yoga Poses and Its Benefits

Many doctors also recommend this practice in learning how to cure diabetes by yoga. T1D, however, cannot be cured with the practice of yoga, the symptoms can largely be controlled. It is one of the most commonly practiced, cost-effective methods of alleviating the symptoms of diabetes. Apart from the asanas stimulating the pancreas directly, they are also highly efficient in significantly reducing the stress levels in the body. This automatically leads to a lowering in the overall blood sugar levels and other complications that could arise. The relaxation responses that are produced during the various asanas of yoga reduce the levels of cortisol (stress hormone) in the blood. Cortisol directly affects blood pressure and blood sugar. These are the several benefits when you learn how to control diabetes by yoga. Here are some yoga asana for diabetes with pictures:

Here is the list of yoga exercises for Diabetes

1. Viparita Karani - Helps in relaxation and lower stress levels.
2. Samasthiti - Helps in concentration and improves posture overall.
3. Adho Mukha Svanasana - Helps to increase muscular strength and core.
4. Urdhva Mukha Svanasana - Boosts energy & helps to relieve back pain.
5. Balasana - Helps to promote the flow of insulin
6. Phalakasana - Strengthen all the parts of the body
7. Supta Matsyendrasana - Helps on abdominal organs and lower the sugar levels in the body
8. Dhanurasana - Helps to reduce blood sugar levels and relieving respiratory issues
9. Paschimottanasana - Promotes weight loss and relieves anxiety, tiredness, and headaches.
10. Setu Bandha Sarvangasana - Helps to reduce the effects of stress on the mind and body
11. Shavasana - helps to relax the body and calm the mind.
12. Surya Namaskar - To improve cardiovascular health, nervous system.
13. Bhujangasana - Helps to strengthen muscles.
14. Tadasana - improves strength of your knees, and promotes flexibility of your spines.
15. Mandukasana - promotes better digestion health.
16. Chakarasna - Helps in stretching your spine and relaxes it
17. Halasana - Helps to reduce belly fat and promotes the secretion of insulin in your body.
18. Ardha Matsyendrasana - Help to control your diabetes and keeps your energy levels high.

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10 Best yoga asanas for diabetes with pictures

1. Legs Up The Wall Pose (Viparita Karani)

Legs Up The Wall Pose, also known as Viparita Karani, is a gentle yoga pose that involves lying on your back with your legs extended up against a wall. Practising the Legs Up The Wall Pose for just a few minutes daily can leave you feeling refreshed and rejuvenated. It helps in relaxation and lowers stress levels to a great degree. It can also help to relieve you of headaches and boosts your energy.

Steps to do Viparita Karani Yoga Asana also know as Legs Up The Wall Pose

1. Lay down on the floor with a mat.
2. Lay flat with your back touching the ground and put your legs up at a 90-degree angle. If you are a beginner, you can take the support of a wall until you can practice this on your own.
3. Relax the muscles of your body and stretch your arms out on the side with palms facing upwards.
4. Remain in the position for 5-10 minutes and slowly release by bringing your legs down.

Muscles Targeted

This Yoga targets the legs, hips, and lower back muscles.

Best Time to Do

The best time to practise this Yoga for diabetes is in the evening or before bedtime, as it promotes relaxation and can help alleviate insomnia or restlessness.

Viparita Karani benefits

This pose is famous for its numerous benefits, including:

• Improving circulation
• Reducing stress and anxiety
• Easing lower back pain and headaches
• Relieving menstrual cramps
• Reducing inflammation

2. Mountain Pose (Samasthiti)

Mountain Pose, known as Samasthiti, is a foundational diabetes Yoga pose. This one involves standing with your feet hip-width apart and your arms at your sides, focusing on grounding and aligning the body. Practising Mountain Pose regularly can cultivate a sense of grounding and stability in your body and mind. It helps with concentration and improves posture overall.

Steps to do Samasthiti Asana also know Mountain Pose

• Stand with your feet parallel and then slowly lift your toes and the heels of your feet.
• Place them back on the ground and repeat this.
• Also push your chest upwards and slowly bring your shoulders towards and then away from each other. 
• Repeat this for 5 minutes.

Muscles Targeted

This pose targets several muscles in the body, including the quadriceps, glutes, and core muscles.

Best Time to Do

The ideal time to perform this posture is before the beginning of your yoga session or before you begin your day as a method to focus and ground yourself.

Samasthiti benefits

This pose is often used as a starting point for many other yoga postures and is believed to provide numerous benefits, including:

• Improving focus and concentration
• Improving posture and balance
• Increasing overall body awareness
• Reducing anxiety and stress
• Strengthening the legs and core

3. Downward (Adho Mukha Svanasana)

Downward-facing Dog Pose, or Adho Mukha Svanasana, is a common yoga pose, which can benefit those with diabetes. This is because it can help improve blood circulation and increase insulin sensitivity.

To perform this Downward-facing Dog Pose or Adho Mukha Svanasana, you must bend forward on your hands and knees. After that, lift your hips to create an inverted V-shape. Practising Downward-facing Dog regularly can leave you feeling energised and refreshed.

Widely renowned poses, increase muscular strength and core, reduce blood pressure and boost overall circulation in the body.

Steps to do Adho Mukha Svanasana Asana

• While being on your hands and knees, place your hands in front of your shoulders. 
• Extend your palms, lay them flat on the ground, and push yourself back to have your toes touch the ground.
• Slowly push back as much as you can to try to touch your heels to the ground too, with your palms as they were. 
• Breathe 10 times and release

Muscles Targeted

It targets several body muscles, including the shoulders, hamstrings, and arms.

Best Time to Do

The best time to practise this Yoga in diabetes management is in the morning.

Adho Mukha Svanasana benefits

This pose is known to provide numerous benefits, including:

• Improving digestion and circulation
• Stretching the hamstrings and calves
• Strengthening the arms and shoulders
• Increasing overall body awareness

• Lie down flat on your stomach with your forearms perpendicular to the floor
• Apply pressure on your palms as you lift your body upwards and come on top of your feet
• Bend your elbows slightly and maintain firmness in the gluteal area and shoulders. 
• Look straight ahead for up to 30 seconds. 

4. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Upward-Facing Dog Pose, or Urdhva Mukha Svanasana, is a yoga pose that strengthens the upper body, stretches the chest and abdomen, and improves posture.

Note: This pose should be avoided if you have back or wrist injuries.

Steps to do Urdhva Mukha Svanasana, also called Upward-Facing Dog Pose.

• Begin by lying flat on your belly with your legs extended behind you and the tops of your feet pressing against the floor.
• Now, place your palms on the mat beside your ribcage with your fingers pointed forward.
• As you inhale, press into your palms and lift your head, chest, and upper body off the mat, straightening your arms.
• Now, relax and move your shoulders apart from your ears.
• Gently arch your back and lift your gaze toward the ceiling.
• Hold this pose briefly and then release it to the mat. Repeat 5-10 times. 

Muscles Targeted

This Yoga for type 1 diabetes targets the chest, shoulders, arms, and spine. 

Best Time to Do

It is best to perform this pose in the morning to energise the body and improve posture.

Urdhva Mukha Svanasana benefits

This pose is known to provide numerous benefits, including:

• Stretching the chest, abdomen, and spine
• Improving posture and balance
• Strengthening the arms, shoulders, and wrists
• Stimulating the nervous system

5. Child’s Pose (Balasana)

Child’s Pose, or Balasana, is a restorative yoga pose and asana for diabetes. It can help release back, neck, and shoulder tension and promote relaxation. To perform the Child’s Pose or Balasana, you must start by kneeling on the floor and resting your torso over your thighs. You must ensure your arms are extended forward. Practising Child’s Pose regularly can leave you feeling calm and centred. One of the best poses which encourages relaxation and promotes the flow of insulin. 

Steps to do Balasana Asana also known as Child’s Pose

• Kneel with your knees slightly wide apart
• Move back with your buttocks touching your heels. 
• Elongate and lean forward to rest your forehead on the ground.
• Extend your arms in front and remain for up to 2 minutes

Muscles Targeted

Targets the hips, thighs, and ankles

Best Time to Do

Asanas for diabetes, including Child's Pose, can be practised at any time.

Balasana benefits

This asana for diabetes is known to provide numerous benefits, including:

• Relieves stress and anxiety
• Stretches the hips, thighs, and ankles
• Reducing tension in the back, neck, and shoulders
• Improving digestion and circulation
• Calming the mind and promoting relaxation

6. Plank Pose (Phalakasana)

Plank Pose, or Phalakasana, is among the most challenging yoga asanas for diabetes. It involves holding the body in a straight line with the arms extended beneath the shoulders and the legs extended behind. Practising Plank Pose regularly can build a strong foundation for more advanced yoga postures and improve your overall physical fitness. Considered as one of the most challenging poses, this helps to strengthen all the parts of the body while also increasing focus.

Steps to do Phalakasana also known as Plank Pose

• Start by coming down on your hands and knees and placing your arms perpendicular to the floor. 
• Keep the length of your body parallel to the floor as you extend your legs backward to come on your toes.
• Relax your body and look straight as you stay in the pose for 30 seconds or more.

Muscles Targeted

Targets the core muscles, including the abdominals, back, and glutes 

Best Time to Do

The best time to practise this pose is in the morning or before a workout. Regular practice of Plank Pose can also aid in preventing back pain and injury.

Phalakasana benefits

This pose is known to provide numerous benefits, including:

• Boosting metabolism and digestion
• Strengthening the arms, shoulders, and core
• Enhancing posture and balance
• Enhancing overall body awareness
• Reducing back pain and tension

7. Supine Spinal Twist (Supta Matsyendrasana)

Supine Spinal Twist, or Supta Matsyendrasana, is a gentle yoga pose. To perform the Supine Spinal Twist lie on your back. Now, twist your legs to one side while keeping your shoulders and opposite arm grounded. Practising Supine Spinal Twist regularly can release tension and tightness in the back and hips, promoting relaxation and flexibility.

This yoga mudra for diabetes is a movement-related exercise that helps work on the abdominal organs and lower the sugar levels in the body. It is also a good stretching exercise for the back, spine, and hips. 

Steps to do Supta Matsyendrasana also known as Supine Spinal Twist

• Flat on your back with your knees towards your chest and palms facing down
• Slowly move your knees towards your left and keep them perpendicular to the hip level. Hold your gaze on the right for maximum stretching of the muscles.
• Hold for 30 seconds and repeat on the other side.

Muscles Targeted

It targets the spine, hips, and inner thighs. 

Best Time to Do

This pose is best done in the morning to help awaken and energise the body or in the evening to promote relaxation and release tension. As for mudras for diabetes, the Gyan Mudra and Prana Mudra are said to help manage blood sugar levels.

Supta Matsyendrasana benefits

This pose is known to provide numerous benefits, including:

• Enhancing overall body awareness
• Reducing lower back pain
• Improving digestion
• Stretching the hips and spine
• Relaxing the mind and body

8. Bow Pose (Dhanurasana)

Bow Pose, also known as Dhanurasana, is a yoga for type 2 diabetes. To perform this, lie on your stomach. Now, lift your chest and legs off the ground, grabbing your ankles with your hands. Practising Bow Pose regularly can improve spinal flexibility, stimulate the organs of the abdomen and neck, and relieve stress and fatigue. It is also believed to strengthen the back muscles and improve digestion. It helps to open up the chest and abdomen, directly reducing blood sugar levels and relieving respiratory issues. 

Steps to do Dhanurasana also known as Bow Pose

• Lie down on your stomach and rest your arms on the sides
• After bending your knees towards your buttocks, bring your arms to touch your ankles
• Lift your head and chest as you do so
• Remain for up to 30 seconds and release

Muscles Targeted

Targets the back, shoulders, chest, and legs

Best Time to Do

This Yoga for diabetes patients is best done in the morning as it helps to improve energy levels and posture.

Dhanurasana benefits

This pose is known to provide numerous benefits, including:

• Strengthening the back muscles
• Stretches the entire front of your body
• Stimulates your digestive system
• Boosting energy levels and reducing fatigue
• Improving posture and balance

9. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend, or Paschimottanasana, is Yoga to control diabetes. To perform this Seated Forward Bend or Paschimottanasana asana, sit with your legs extended. Now, reach forward and grab your feet and fold your torso over your legs. Practicing Seated Forward Bend regularly can promote relaxation in both the body and mind. It helps in promoting weight loss and relieves anxiety, tiredness, and headaches. 

Steps to do Paschimottanasana also known as Seated Forward Bend

• Sit with your legs straight forward
• Draw your toes back towards your shin
• Bend forwards using your hips as you lengthen your spine
• Slowly move your hands towards your feet, stop till you reach your maximum level of comfort, and tuck your chin into your chest
• Remain in position for 3 minutes

Muscles Targeted

Targets the hamstrings, lower back, and hips. 

Best Time to Do

Paschimottanasana is best done in the morning or evening to release tension. This asana can also benefit those with diabetes as it helps improve circulation, which can help control blood sugar levels.

Paschimottanasana benefits

This Yoga to control diabetes is known to provide numerous benefits, including:

• Stimulating the digestive system
• Calming the mind and reducing anxiety
• Improves flexibility in the hamstrings and hips

10. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose, or Setu Bandha Sarvangasana, requires you to lie on your back and then bend your knees. After that, lift your hips while pressing your feet and arms into the floor. By practising Bridge Pose regularly, you can promote relaxation while reducing stress. It helps stretch the back and reduce the effects of stress on the mind and body. It also helps in greatly reducing lower back pain.

Steps to do Setu Bandha Sarvangasana also known as Bridge Pose

• Lie on your back with your knees bent
• Move your feet closer to your buttocks and raise your hips from the pubic bone area
• Place your hands under your back and press down on your heels while keeping your thighs parallel. 
• Remain for 1 minute or so

Muscles Targeted

Targets the muscles of the lower back, glutes, and thighs

Best Time to Do

Bridge Pose is best done in the morning or evening to energise the body and calm the mind.

Bridge Pose benefits

This Yoga poses for diabetes is known to provide numerous benefits, including:

• Stretching the chest, neck, and spine
• Strengthening the back muscles
• Improving digestion and circulation
• Reducing anxiety and depression
• Stimulating the thyroid gland

11. Corpse Pose (Shavasana)

Corpse Pose, or Shavasana is a yoga posture or exercise for diabetes at home. To perform this Corpse Pose or Shavasana, lie on your back with arms and legs extended and relax the body. Practising Corpse Pose daily can reduce stress and improve your overall well-being while enhancing your ability to focus and concentrate. Commonly practiced as the last asana at the end of a routine, it helps relax the body and calm the mind.

Steps to do Shavasana also known as Corpse Pose

• Lay flat on your back and spread your legs 
• Rest your arms on the sides with palms facing upwards, your body will be in a Y-shape
• Allow yourself to completely relax and release any tension with breathing.
• Remain for up to 5 minutes

Muscles Targeted

Targets the mind and nervous system rather than the body’s muscles

Best Time to Do

Shavasana is best done at the end of a yoga session, or anytime the body needs to relax and de-stress.

Shavasana benefits

This pose is known to provide numerous benefits, including:

• Calming the mind and reducing mental fatigue
• Improving sleep quality and duration
• Reducing stress and anxiety
• Enhancing overall body awareness
• Promoting relaxation and rejuvenation

12. Sun Salutation (Surya Namaskar) 

Sun Salutation, also known as Surya Namaskar, is a famous yoga sequence performed to pay homage to the sun and energise the body. It is one of the best asanas for diabetes, consisting of 12 postures performed in a continuous, flowing sequence. Practising Sun Salutation regularly can improve your overall physical and mental well-being and increase your vitality.

Steps to do Surya Namaskar, also known as Sun Salutation

• Begin in Tadasana, i.e., the Mountain Pose at the top of your mat.
• Inhale and raise your arms overhead, reaching towards the sky. This is called Urdhva Hastasana (Upward Salute).
• Next, exhale then advance into Uttanasana or the Standing Forward Bend.
• Inhale and lift your chest, entering Ardha Uttanasana (Halfway Lift)
• Exhale and step or jump back into Chaturanga Dandasana (Four-Limbed Staff Pose).
• Now, inhale and come into Urdhva Mukha Svanasana (Upward-Facing Dog Pose).
• Exhale and come into Adho Mukha Svanasana (Downward-Facing Dog Pose).
• Now, again inhale and step or jump your feet to your hands, coming into Ardha Uttanasana.
• Exhale and fold forward into Uttanasana.
• Inhale and come up, reaching your arms overhead into Urdhva Hastasana.
• Finally, exhale and release your arms down to your sides, returning to Tadasana.
• Repeat the entire sequence, moving with your breath.

It is recommended to perform 2-3 sets of Sun Salutation.

Muscles Targeted

Targets muscles such as the core, legs, and arms

Best Time to Do

The best time to perform this Yoga to prevent diabetes is early morning on an empty stomach, as it helps to awaken and energise the body, improve digestion, and relieve stress.

Surya Namaskar benefits

Some of the benefits of Sun Salutation include:

• Stimulating the digestive and respiratory systems
• Warming up the muscles and joints
• Increasing circulation and flexibility
• Enhancing overall body awareness and concentration

13. Cobra Stretch (Bhujangasana) 

Cobra stretch or Bhujangasana is a beginner-friendly yoga pose that stretches and strengthens the back, shoulders, and abdomen. This pose stimulates the digestive and reproductive systems.

Steps to do Cobra Stretch (Bhujangasana)

• Begin by lying face down on the mat with your hands under your shoulders, palms down, and elbows close to your body.
• Press your feet and thighs firmly into the floor, and engage your leg muscles.
• Next, inhale and slowly lift your head, chest, and shoulders off the ground while keeping your elbows close to your body.
• Hold the pose for a few breaths, keeping your shoulders relaxed and away from your ears.
• Now, exhale and slowly release down to the ground.
• Repeat the pose for several rounds, focusing on your spine and chest stretch.
• Lastly, to release, lower your upper body back down to the ground. Repeat the pose 5-6 times.

Muscles Targeted

This asana targets the erector spinae, abdominal muscles, and deltoids. 

Best Time to Do

It is best to perform this Yoga for diabetes control on an empty stomach in the morning.

Bhujangasana benefits

This pose is known to provide numerous benefits, including:

• Reducing stress and fatigue
• Strengthening the spine, arms, and shoulders
• Improving posture and alignment
• Stretching the chest, abdomen, and hips

14. Tadasana

Tadasana, or Mountain Pose, is a foundational standing yoga posture that promotes good posture and body alignment. It is one of the recommended yoga postures for diabetes. Tadasana can improve your sense of groundedness and stability.

Steps to do Tadasana

• Stand with your hip-width apart or feet together, whichever makes you more comfortable.
• Distribute your weight evenly across both feet and ground down through your feet.
• Next, lift your kneecaps while engaging your leg muscles.
• Draw your shoulder blades down and back, and lengthen through your neck.
• Now, bring your hands together in front of your chest, or let them hang by your sides.
• Hold the pose for 30-60 seconds. Take several deep breaths, feeling the grounding and uplifting energy of the pose.
• Finally, step or jump your feet back to a neutral position to release. Repeat 5-6 times. 

Muscles Targeted

This is one of the easiest yoga postures for diabetes and targets the quadriceps, glutes, and abdominal muscles. 

Best Time to Do

It Is best to perform this asana in the morning to improve blood circulation, and enhance balance and stability.

Tadasana benefits

This pose is known to provide numerous benefits, including:

• Enhancing focus and concentration
• Improving posture and alignment
• Reduces stress and tension in your body and mind
• Strengthens the hips, legs, and core muscles
• Increasing overall body awareness

15. Frog Pose (Mandukasana)

Frog Pose, or Mandukasana, is yoga for preventing diabetes. It’s a seated yoga posture that stretches the hips and groin muscles. It stimulates the digestive system and improves circulation. 

Steps to do Frog Pose (Mandukasana)

• Begin on your hands and knees in a tabletop position.
• Next, spread your knees apart as wide as you can comfortably, keeping your feet together and toes pointed.
• Slowly lower your hips towards the ground while keeping your arms and spine straight.
• Now, let your forearms rest on the mat in front of you.
• Hold the pose for several breaths or 30-60 seconds, focusing on stretching the inner thighs and hips.
• Finally, slowly lift your hips back up to release and return to a tabletop position. Repeat 3-4 times.

Muscles Targeted

This asana targets the adductors, hip flexors, and pelvic floor muscles. 

Best Time to Do

It Is best to perform this asana in the evening to improve flexibility in the lower body.

Mandukasana benefits

This pose is known to provide numerous benefits, including:

• Stretches the inner thighs, hips, and groin
• Reduces stress and tension in the human mind and body 
• Improving posture and alignment
• Increasing range of motion

16. Wheel Pose (Chakrasana)

Wheel Pose, also known as Chakrasana, is an intermediate-level backbend yoga posture that strengthens the entire body. This asana is useful in diabetes as it stimulates the pancreas and improves insulin secretion. 

Steps to do Wheel Pose (Chakrasana)

• Lie down on your back, keep your feet flat and knees bent on the ground.
• Now, place your hands on the ground beside your head, with your fingertips facing your shoulders.
• Inhale, press your hands and feet into the ground as you lift your hips towards the ceiling.
• Now, slowly straighten your arms and lift your head and shoulders off the ground, entering the complete Wheel Pose.
• Hold the pose for several breaths or 15-30 seconds, focusing on opening the chest and lifting the hips higher.
• Finally release, tuck your chin into your chest and lower your body back to the ground, one vertebra at a time. Repeat 3-4 times.

Muscles Targeted

This asana targets the chest, arms, and core muscles. 

Best Time to Do

It Is best to perform this asana in the morning on an empty stomach to energise the body and mind.

Chakrasana benefits

This pose is known to provide numerous benefits, including:

• Stimulating the thyroid and pituitary glands
• Strengthening the arms, legs, and core muscles
• Reduces tension and stress in the mind and body
• Improving digestion and metabolism
• Stretching the chest, shoulders, and hips

17. Plow Pose (Halasana)

Plow Pose, or Halasana, is a yoga posture that involves lying on the back. You are required to lift the legs over the head, bringing the toes to touch the floor behind the head. It should be practised 2-3 times for best results. 

Steps to do Plow Pose (Halasana)

• Lie down on your back and bring your feet close to your buttocks with your knees bent.
• Inhale and use your abdominal muscles to lift your feet off the ground.
• Exhale and lift your hips and lower back off the floor until your legs are straight up.
• Place your palms on your lower back for support and raise your legs overhead, trying to touch your toes to the floor behind your head.
• Keep your legs straight, and your toes pointed. Hold the pose for several breaths.
• Slowly lower your legs and hips to the ground to leave the pose.

Muscles Targeted

This asana targets the back, shoulders, and hamstrings. 

Best Time to Do

It's best done In the morning to energise the body and promote digestion, and it can also help relieve stress and tension.

Halasana benefits

This pose is known to provide numerous benefits, including:

• Stimulating the thyroid and parathyroid glands
• Calming the nervous system and promoting relaxation
• Stretching the spine, shoulders, and hamstrings

18. Half Fish Pose (Ardha Matsyendrasana)

Half Fish Pose, or Ardha Matsyendrasana, is a seated yoga posture that involves twisting the spine.  It can be practised 1-2 times on each side. 

Steps to do Half Fish Pose (Ardha Matsyendrasana)

• Sit on the floor with your legs extended in front of you.
• Now, bend your left leg and place your left foot on the floor outside your right thigh.
• Bend your right leg and place your right foot on the floor near your left buttock.
• Next, reach your right arm behind your back and place your palm on the floor.
• Twist your torso to the left, then hook your left elbow outside your right knee.
• Hold this pose for several breaths, then release and repeat on the other side.

Muscles Targeted

This asana targets the spine, hips, and shoulders. 

Best Time to Do

It's best done in the morning to stimulate digestion and promote spinal health, and it can also help relieve back pain and improve flexibility.

Half Fish Pose benefits

This pose is known to provide numerous benefits, including:

• Stretching the spine, hips, and shoulders
• Promoting detoxification and cleansing of the body
• Stimulating the nervous system and relieving stress

How Can Yoga Help in Preventing Diabetes?

When the pancreas is completely incapable of producing insulin, the diagnosis is called Type 1 Diabetes. Another type, Type 2 Diabetes, occurs when the pancreas produces insulin but it is not enough to suffice the glucose in the bloodstream. You can learn how to control diabetes through yoga, irrespective of type 1 or type 2.

Yoga is a series of different mental, spiritual, and physical exercises that have been in practice for more than 5000 years. The practice of yoga teaches people to coordinate their breathing and helps in the concentration of the mind and the body. This effectively promotes relaxation and a sense of inner peace.

Benefits of Yoga for Diabetes

Yoga and exercise play a very significant role in maintaining the sugar levels in the body. It is a physical activity which also involves and trains you to control the mind, improving mental activity. It improves the quality of life and prevents several health issues including diabetes. Yoga includes some specific postures, several breathing techniques and meditation. asanas for diabetes offer a wide array of benefits:–

1) Lowers stress levels

Stress is something that makes us react to a particular situation. Everyone goes through some kind of stress in their lives. However, what matters is the way one responds to it. Increased stress leads to an imbalance in glucose levels. Stress also contributes to insulin resistance, hypertension and cardiovascular diseases. Practicing yoga every day can reduce your stress levels effectively and keeps your glucose levels under control.

2) Protecting Cardiac Health

Yoga helps in preventing all the risks related to heart health such as blood pressure, body mass index, cholesterol levels etc. Practicing yoga daily can reduce the changes in the blood vessels thereby minimizing the risk of heart-related issues due to diabetes.

3) Prevents the risk of diabetes neuropathy

Neuropathy means peripheral nerve damage which leads to weakness, numbness, prickling and burning sensation and pain in the feet and hands and then leads to altered functioning of the internal organs in the body. It is a complication that is related to diabetes. Practicing yoga regularly for 30 minutes improves nerve conduction by boosting metabolism. It also maintains the hormone and glucose levels in the body improving overall nerve health.

4) Boosts strength and balance

The various poses of yoga are helpful to improve strength, maintain balance and improve the flexibility of the body. Improved body strength and proper balance help in the reduction of fat in the liver. Practicing yoga works wonders for people with obesity and types 2 diabetes by improving the glucose levels in the body.

Therapeutic Role of Yoga in Diabetes

Diabetes is caused when the pancreas stops generating an adequate amount of insulin or is not able to make use of it properly. Insulin is a hormone that is used to convert sugar from food to energy. As the body fails to do it effectively, most people face the issue of diabetes. It is important to understand why the body fails to use insulin properly. There are some factors which are responsible for that and they increase the risk of diabetes up to 3 times –

• Unhealthy diet patterns
• Lack of physical activities
• Psychological stress

These factors also increase the risk of other health issues like coronary heart disease and the severity of diabetes which can pose a threat to life. Therefore, it is essential to ponder on these factors and consider the necessary changes and adopt a healthy lifestyle. To manage the health of those with diabetes efficiently it is crucial to have a balance of medicines, a diabetic diet plan and medicines. Yoga asanas for diabetes are the best therapy for diabetes as it improves the kinetics of insulin by reducing fasting insulin levels and shifting the peak insulin level to the left. It also normalizes the insulin and glucose ratio.

Yoga is a system of exercise that involves controlling the breath and helps relax the mind and body. It controls stress and emotions in the body and enables the right balance in it giving a perfect shape.

Yoga for diabetes is one of the best ways to include it in your lifestyle to maintain your sugar levels. It keeps you stress-free, protects against cardiac issues, is preventive against diabetic neuropathy and boosts strength and aids overall health.

Bottomline

These poses can help you learn how yoga can help in preventing diabetes with ease. If you are already diagnosed with this disease, you can learn the art and discipline of yoga to be able to alleviate the symptoms to a great extent. You can start slowly with the help of a trainer even 2-3 days a week and then increase based on your body’s needs. Also know about fasting blood sugar level.

FAQs

Can sugar be controlled by yoga? 

Yes, yoga is known to be one of the best ways to control the symptoms of diabetes. Several asanas are known to provide benefits in many layers – yoga can relieve stress and can help to calm the body down, it can also help to stimulate the pancreas to improve the flow of insulin and better insulin sensitivity, and yoga can also help reduce body fat.

Will Surya namaskar reduce diabetes? 

Surya Namaskar is advised for people with diabetes as it can help improve blood circulation and management of insulin in the body. Performing this asana for 20 minutes can help with weight loss and can lower blood sugar levels. It is also known to improve insulin sensitivity. 

Can deep breathing lower blood sugar?

Breathing exercises promote relaxation and provide the body with freshly oxygenated blood. It can reduce stress levels significantly. It is observed that the fasting blood sugars and post-meal sugars are lowered after the practice of deep breathing exercises. The best results are seen when one actively engages in deep breathing exercises and yoga regularly.

Does yoga help in balancing blood sugar levels permanently?

Yes, yoga can help in balancing blood glucose levels permanently. Certain poses in yoga are known to lower sugar levels and help in diabetes management. Practicing yoga regularly for at least 30 minutes to 1 hour can greatly impact maintaining sugar levels and reduces the risk of other complications related to diabetes.

What is the best pose for yoga for diabetes?

Mandukasana which is also called the frog pose is the best yoga pose for people with diabetes. It helps stretch the pancreas which boosts the release of insulin. Apart from this, it is helpful for better digestion and improves the function of other glands in the body. Suryanamaskar also helps in lowering blood glucose levels.

How long do I need to practice yoga to manage my diabetes?

To manage diabetes effectively, practice yoga for at least 30 minutes to 1 hour daily. However, there are no specific guidelines as to how long you have to practice yoga. Regularly practicing yoga is beneficial to overall health physically and mentally. You can practice yoga for life as long as there is no loss in doing so.

Is pranayam good for diabetes?

Pranayama, a breathing exercise in Yoga, can benefit people with diabetes by reducing stress and improving blood glucose control. However, it's crucial to speak with a doctor before beginning any new fitness or yoga practice, particularly if you've got any pre-existing medical issues or difficulties from diabetes.

Can Yoga cure diabetes?

Even though there's no recognized diabetes remedy, consistent yoga practice can aid in managing the illness. Yoga can enhance mental and physical well-being by lowering blood sugar levels and reducing stress. It should be combined with a healthcare practitioner's advice for medical care or lifestyle changes.

Is Kapalbhati good for diabetes?

The yoga breathing technique known as Kapalbhati can benefit those with diabetes, and this can help reduce blood sugar levels and increase insulin sensitivity. Those having diabetes must speak with their healthcare professional before starting any Kapalbhati and Yoga practice since it shouldn't be viewed as a replacement for medical services and lifestyle changes.

Is Yoga good for diabetes?

Those who have diabetes can benefit from Yoga. It may enhance insulin sensitivity, lower stress symptoms, and advance mental and physical wellness. However, it should not be considered a substitute for medical treatment and lifestyle modifications, and individuals with diabetes should consult with their healthcare provider before beginning any yoga practice.

Can Yoga treat type 2 diabetes?

Yoga can be an effective complementary therapy for type 2 diabetes, and it can help manage blood glucose levels, improve insulin sensitivity, and reduce stress levels. However, it should not replace medical treatment, and individuals with type 2 diabetes should consult with their healthcare provider before beginning any yoga practice.