Back

10 Yoga Poses For Defeating Diabetes In The Most Safest Way At Home

Rebekah Pais

Rebekah Pais
Aug 2023

2 min read
10 Yoga Poses for Diabetes

Table of content

Today we’re going to get some amazing insights on 10 yoga poses for defeating diabetes. This healthy routine offers a plethora of health benefits and shines in its positive impact on individuals with diabetes. 

The ancient practice of yoga encompasses a holistic approach to well-being, addressing not only physical aspects but also mental and emotional aspects of health.

Moreover, yoga offers stress reduction and relaxation, critical factors for individuals with diabetes. Chronic stress can elevate blood sugar levels as well as hinder optimal diabetes management. 

By practicing yoga, individuals can experience a profound sense of calm, lower stress levels, and increase their ability to cope with the demands of daily life.

So, get your notebooks and get all the important takeaways on which yoga poses are good for defeating diabetes.

CTA ImageCTA Image

10 Yoga Poses For Defeating Diabetes | What Part Does Yoga Play?

Yoga plays a significant role in diabetes symptoms by addressing multiple aspects that contribute to the condition. The gentle postures, controlled breathing exercises, and meditation techniques employed in yoga help stimulate the pancreas, encouraging insulin production and utilization by the body. 

Incorporating yoga into a diabetes management plan can also improve physical health, emotional well-being, and overall quality of life. 

It empowers individuals to take an active role in their own health, offering a natural as well as holistic approach to managing diabetes effectively.

Let’s look into a few benefits of yoga poses for diabetes.

1. Improves Insulin Sensitivity

Yoga postures and movements help stimulate the muscles, enhancing insulin sensitivity as well as improving the body’s ability to utilize insulin effectively. This can benefit good regulation of blood sugar levels. 

2. Regulating Blood Sugar Levels

Yoga practices, such as deep breathing exercises and relaxation techniques, have been shown to lower blood glucose levels. The controlled breathing patterns in yoga help activate the parasympathetic nervous system, which promotes relaxation and balances blood sugar levels.

3. Reducing Insulin Resistance

Regular yoga practice has been associated with a reduction in insulin resistance, a common characteristic of type 2 diabetes. By reducing insulin resistance, yoga can facilitate the entry of glucose into cells and improve overall glycemic control.

4. 10 Yoga Poses For Defeating Diabetes Manages Stress

Stress can adversely affect blood sugar levels, and managing stress is crucial for individuals with diabetes. Yoga incorporates mindfulness, meditation, and relaxation techniques that help reduce diabetic distress levels, promote mental calmness, as well as improve emotional well-being.

5. 10 Yoga Poses For Defeating Diabetes Promotes Weight Management

Maintaining a healthy weight is important for diabetes management. Yoga can aid in weight management by increasing physical activity, boosting metabolism, and promoting mindful eating habits.

Diet Plan To Use With 10 Yoga Poses For Defeating Diabetes

A well-crafted diet plan is an invaluable tool for individuals with diabetes, helping to regulate blood sugar levels and promote overall health. 

This includes nutrient-dense foods, portion control, and mindful eating, supporting optimal nutrition and weight management. 

A tailored diet plan, developed in collaboration with healthcare professionals, empowers individuals to take control of their diabetes, leading to improved glycemic control as well as a better quality of life.

Here’s how a diet plan can help in the management of diabetes

1. Blood Sugar Control

  • A diet plan for diabetes focuses on controlling blood sugar levels by managing carbohydrate intake. 
  • It emphasizes consuming carbohydrates that have a slower impact on blood sugar, such as whole grains, vegetables, and legumes. 
  • By regulating carbohydrate intake, the diabetes diet plan helps prevent blood sugar spikes and promotes stable glucose levels throughout the day.

2. Optimal Nutrition

  • A diabetes-specific diet plan focuses on providing balanced nutrition while considering individual dietary needs and preferences. 
  • It encourages the consumption of nutrient-dense foods, such as fruits, vegetables, lean proteins, and healthy fats. 
  • BTW, kiwi is good for diabetes. So, adding it to your diet will be helpful.
  • Adequate intake of essential nutrients, vitamins, and minerals supports overall health and helps prevent complications associated with diabetes.

3. Heart Health

  • People with diabetes are at a higher risk of cardiovascular diseases. 
  • A diet plan for diabetes often includes recommendations for heart-healthy eating, such as reducing saturated and trans fats, limiting sodium intake, and increasing the consumption of heart-healthy fats like omega-3 fatty acids. 
  • These dietary modifications can help lower the risk of heart-related complications.

4. Individualized Approach

  • A diet plan for diabetes takes into account individual needs, preferences, and lifestyle factors. 
  • It can be customized to accommodate dietary restrictions, cultural preferences, as well as personal choices. 
  • This personalized approach increases the likelihood of long-term adherence as well as success in diabetes management.

5. Collaboration With Healthcare Professionals

  • A diet plan for diabetes is often developed in collaboration with healthcare professionals, such as registered dietitians or diabetes educators. 
  • These experts provide guidance, education, and ongoing support to help individuals understand and implement the diet plan effectively.

You Can Also Check Out This 1-Day Diet Plan For 10 Yoga Poses For Defeating Diabetes

Follow a balanced, diabetes diet. Focus on portion control, choose nutrient-dense foods, and be mindful of carbohydrates. Emphasize lean proteins, whole grains, non-starchy vegetables, and healthy fats while limiting refined carbohydrates and added sugars. Try the diet plan below.

Meal 1Hot lemon water + 5 soaked almonds.
Meal 2Roti (gobhi+onion+kneaded oats+atta) + Curd/Mint chutney.
Meal 3Fresh salad bowl OR any fruit except mango, chikkoo, grapes, and banana.
Meal 4Any seasonal vegetable (without aloo or arbi) with oats atta roti + curd.
Meal 5 Milk tea without sugar/Green tea one cup +
Handful of dry roasted makhana or nuts. Avoid Cashew.
Meal 6Bowl of fresh salad.
Meal 7Oats – vegetable khichdi OR big bowl of dal OR 3 egg whites veg bhurji can add 1 yolk.
Meal 81 cup green cardamom water OR chamomile tea.

Try These 10 Yoga Poses For Defeating Diabetes

Yoga for diabetes control offers a holistic approach to combating the condition. Specific yoga poses, such as the seated forward bend (Paschimottanasana), and the Mountain Pose (Tadasana), can aid in regulating blood sugar levels, enhancing insulin sensitivity, and promoting overall well-being. 

These poses help stimulate the pancreas, improve circulation, reduce stress, and promote relaxation. By incorporating these yoga poses into regular practice, individuals with diabetes can experience improved glycemic control, increased energy levels, and a greater sense of balance in both body and mind.

Along with proper medical management, embracing yoga as a complementary therapy can empower individuals to proactively manage their diabetes, leading to a healthier as well as more vibrant life.

Try these 8 powerful Yoga For Diabetes Control.

1. Tadasana / Mountain Pose

Tadasana, or the Mountain Pose, is a beneficial yoga posture for individuals with diabetes, offering gentle activation of the entire body.

By practicing Tadasana, blood circulation is improved, promoting better insulin sensitivity and glucose regulation.

Tadasana also helps reduce stress, a key factor in diabetes management, by fostering a sense of calm and mental well-being.

How To Practice This Pose?

  • Spread your legs a little and stand straight. 
  • Breathing in, raise both your hands up.
  • Tighten your toes together and raise your arms right up. Gradually lift your heel and try to balance on your toes.
  • Feel the stretch from your toes to your toes.
  • Keep doing this mudra till you feel comfortable.

2. Paschimottanasan / Seated Forward Bend

This pose can be beneficial for individuals with diabetes as it stimulates the pancreas and improves digestion. By gently stretching the hamstrings and lower back, Paschimottanasana helps reduce stress and tension, contributing to better blood sugar control. Regular practice of can aid in enhancing insulin sensitivity, promoting relaxation, and supporting the overall management of diabetes.

How To Practice This Pose?

  • Extend 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.

3. Dhanurasana / Bow Pose

Dhanurasana, the Bow Pose, can be advantageous for individuals with diabetes as it activates the abdominal organs, including the pancreas, promoting better insulin production. 

By stretching the entire front body and stimulating the digestive system, Dhanurasana can help improve metabolism as well as regulate blood sugar levels.

Regular practice of Dhanurasana can aid in reducing insulin resistance, enhancing circulation, and supporting overall diabetes management while promoting a sense of vitality and well-being.

How To Practice This Pose?

  • Lie flat on your stomach with your feet hip-width apart and your arms by your sides.
  • Bend your knees and slowly lean back with your hands on your ankles. 
  • Inhale deeply, then exhale as you lift your chest off the ground and simultaneously raise your thighs and heels.
  • Gently pull your ankles with your hands, creating a bow-like shape with your body.
  • Keep your gaze forward and maintain a relaxed neck and facial muscles.
  • Hold the pose for good 15-30 seconds while breathing deeply.
  • Exhale as you gradually release the pose, lowering your chest, thighs, and heels back to the ground.
  • Rest in the prone position for a few breaths before repeating the pose for a few more rounds.

4. Vajrasana / Admintine pose

Vajrasana, or the Diamond Pose, is a seated posture that can be beneficial for individuals with diabetes as it helps improve digestion and regulate blood sugar levels. 

By sitting with the legs folded under the body and the spine upright, Vajrasana stimulates the pancreas and abdominal organs, aiding in better insulin production as well as digestion. 

Regular practice of Vajrasana after meals can assist in reducing post-meal blood sugar spikes, promoting a sense of calm, and supporting overall diabetes management.

How To Practice This Pose?

  • Kneel down on the floor with your knees together and your feet slightly apart, so that your big toes are touching. Rest the top of your feet on the floor. 
  • Gently lower your buttocks and sit on your heels, ensuring your weight is evenly distributed.
  • Keep your spine straight, shoulders relaxed, and hands resting on your thighs or knees, with palms facing downward.
  • Close your eyes and take slow, deep breaths, focusing on your breath and allowing your body to relax.
  • Maintain this pose for 5-10 minutes or longer, depending on your comfort level as well as preference.

5. Mandukasana / Frog Pose

Mandukasana, or the Frog Pose, is a yoga posture that can be beneficial for individuals with diabetes as it activates the pancreas and improves digestion.

By assuming a squatting position with knees apart and hands on the floor, Mandukasana stretches the abdominal area as well as stimulates the digestive system, supporting better blood sugar control. 

Regular practice of Mandukasana can aid in enhancing pancreatic function, reducing insulin resistance, and promoting overall digestive health, contributing to effective diabetes management.

How To Practice This Pose?

  • Begin by coming onto your hands and knees, aligning your wrists directly under your shoulders and your knees directly under your hips.
  • Slowly, bring your elbows and forearms to the floor, keeping them shoulder-width apart and parallel to each other.
  • Spread your knees wide apart, allowing them to be wider than your hips. Keep your feet together and your toes pointing outward.
  • Gently lower your buttocks towards your heels, feeling a stretch in your inner thighs as well as groin area. If you feel any discomfort, adjust the width of your knees.
  • Rest your forehead on the floor or a yoga block, and relax your whole body.
  • Close your eyes and take slow, deep breaths, allowing your body to relax and your mind to become calm.
  • Hold this pose for 1-3 minutes, or as long as it feels comfortable for you.
  • To release the pose, gently lift your forehead off the floor, walk your hands back to an upright position, and slowly bring your knees together.

6. Supta Matsyendrasana / Supine Spinal Twist

Supta Matsyendrasana, or Supine Spinal Twist, can be beneficial for individuals with diabetes as it stimulates the abdominal organs, including the pancreas, aiding in better digestion as well as insulin production. 

By gently twisting the spine and compressing the abdomen, Supta Matsyendrasana helps improve circulation and digestion, supporting optimal blood sugar control. 

Regular practice of Supta Matsyendrasana can aid in reducing stress, promoting relaxation, and enhancing overall diabetes management while providing a sense of rejuvenation and vitality.

How To Practice This Pose?

  • Lie flat on your back on a yoga mat or comfortable surface.
  • Extend your legs straight out in front of you.
  • Bend your right knee and bring it towards your chest.
  • Cross your right knee over your body, allowing it to rest on the left side of your body.
  • Extend your right arm out to the side, perpendicular to your body, with your palm facing up.
  • Gently turn your head to the right and gaze toward your right hand.
  • Relax your shoulders and allow your body to sink into the twist, feeling a gentle stretch in your lower back and spine.
  • Breathe deeply and hold the pose for 30 seconds to 1 minute.
  • To release the pose, slowly bring your right knee back to the center and extend your leg out straight.
  • Repeat the same steps on the other side, bending your left knee as well as twisting to the right.

7. Pawanmuktasana / Wind-Relieving Pose

Pawanmuktasana, or the Wind-Relieving Pose, can be beneficial for individuals with diabetes as it aids in improving digestion and reducing bloating, common issues associated with the condition. 

By drawing the knees to the chest and applying gentle pressure, Pawanmuktasana helps stimulate the abdominal organs, including the pancreas, potentially supporting better insulin production. 

Regular practice of Pawanmuktasana can aid in promoting healthy digestion, reducing gastrointestinal discomfort, and contributing to overall diabetes management while promoting a sense of ease and well-being.

How To Practice This Pose?

  • Lie flat on your back on a yoga mat or comfortable surface.
  • Relax your entire body and keep your arms alongside your body with palms facing down.
  • Take a deep breath in, and as you exhale, bring both knees towards your chest.
  • Clasp your hands around your knees or interlock your fingers just below your knee joint.
  • As you inhale, gently lift your head and bring your nose closer to your knees, while keeping your chin slightly tucked.
  • Hold this position and take a deep breath, feeling a gentle stretch in your lower back and hips.
  • As you exhale, release the pose by slowly lowering your head, releasing your hands, and extending your legs back to the starting position.
  • Repeat this sequence for a few rounds, breathing deeply as well as focusing on the sensation in your abdominal area.

8. Bhujangasana / Cobra Pose

Bhujangasana, or the Cobra Pose, can be beneficial for individuals with diabetes as it stimulates the pancreas and promotes better digestion as well as insulin production. 

By elongating the spine and opening the chest, Bhujangasana improves blood circulation, supporting optimal glucose regulation and overall diabetes management. 

Regular practice of Bhujangasana can aid in reducing stress, increasing energy levels, as well as enhancing the functioning of the digestive system, contributing to effective diabetes control.

How To Practice This Pose?

  • Lie flat on your stomach on a yoga mat or comfortable surface, with your legs extended and the tops of your feet pressing into the ground.
  • Place your palms on the mat, next to your shoulders, with your fingers pointing forward and elbows bent and tucked close to your body.
  • Inhale deeply, press your palms firmly into the mat, and slowly lift your head, chest, as well as upper abdomen off the ground, keeping your lower body grounded.
  • Straighten your arms as much as comfortable, but avoid hyperextending your elbows. Roll your shoulders back and down, away from your ears.
  • Gently lift your gaze upward, lengthening your neck and maintaining a soft and relaxed facial expression.
  • Keep your pubic bone grounded, engage your core muscles, and actively press the tops of your feet into the mat.
  • Breathe deeply and hold the pose for 15-30 seconds, or as long as it feels comfortable for you.
  • Exhale as you slowly release the pose, lowering your chest, abdomen, and head back to the ground.

9. Ardha Matsyendrasana / Half Lord Of The Fishes Pose

By stimulating the abdominal organs, including the pancreas, this pose supports digestion, aids in better insulin production, and promotes overall diabetes management.

By twisting the spine and compressing the abdominal area, Ardha Matsyendrasana improves circulation, supports optimal blood sugar control, and enhances overall diabetes management.

How To Practice This Pose?

  • Start by sitting on the floor with your legs extended in front of you.
  • Bend your right knee and place your right foot flat on the floor, bringing it close to your left hip.
  • Cross your left leg over your right knee, placing your left foot flat on the floor, with the left knee pointing toward the ceiling.
  • Inhale as well as lengthen your spine, ensuring your sitting bones are grounded.
  • As you exhale, twist your torso to the left, placing your right elbow on the outside of your left knee. You can also place your right hand on the floor behind you for support.
  • Press your elbow into your knee to deepen the twist and gaze over your left shoulder.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply and maintaining a tall spine.
  • To release, gently unwind the twist, and repeat the pose on the other side, bending your left knee and twisting to the right.

10. Naukasana (Boat Pose)

Naukasana, or Boat Pose, is an effective yoga asana for individuals with diabetes as it stimulates the abdominal organs, including the pancreas, aiding in better digestion and insulin production.

By strengthening the core muscles and improving digestion, Naukasana helps regulate blood sugar levels and supports overall diabetes management.

Regular practice of Naukasana can aid in reducing abdominal fat, enhancing metabolism, and promoting a sense of balance as well as vitality, contributing to effective diabetes control.

How To Practice This Pose?

  • Start by sitting on the mat with your legs extended in front of you and your hands resting alongside your hips.
  • Bend your knees and place your feet flat on the floor, keeping them hip-width apart.
  • Lean back slightly and lift your feet off the ground, balancing on your sitting bones. Keep your spine straight as well as engage your core muscles.
  • Extend your arms straight forward, parallel to the floor, with your palms facing each other.
  • Slowly begin to straighten your legs, aiming to form a “V” shape with your torso as well as legs. Keep your toes pointed and your gaze focused on your toes.
  • Maintain the pose for 10-20 seconds or as long as you comfortably can, breathing deeply and maintaining stability.
  • To release the pose, gently lower your legs as well as return to the starting position.

Lose Up To 4 Kgs With These 4 Tips – Dietitian Mac Singh

You can make a world of a difference to your body as well as help yourself to lose weight with some healthy habits. It can be something as basic as drinking loads of water or maybe having your dinner early. Let’s check out what Dt. Mac Singh has to say about it.

Wrapping It Up For 10 Yoga Poses For Defeating Diabetes 

In summary, 10 Yoga Poses For Defeating Diabetes is highly beneficial as it offers advantages such as improved insulin sensitivity, better blood sugar control, reduced stress levels, enhanced digestion, and overall well-being. 

Regular practice of yoga poses, combined with a balanced lifestyle and proper medical care, can significantly contribute to effective diabetes control and a better quality of life.

Fun Fact

With the right approach as well as commitment, we can achieve extraordinary results. That’s exactly how Dt. Mac Singh succeeded in the massive transformation in just 20 days!! He has shed 3 inches from the chest, going from 45 inches to 42 inches, and an impressive 4 inches from the waist, going from 42 inches to 38 inches. You can be there too!

Shradha’s Weight Loss Transformation: 20 Kg Gone In 120 Days

Shradha from Rotak had a fitness goal that she thought to achieve and which she did also. So, here is a motivational story for you that will surely inspire you to take a step toward a healthy lifestyle.

Frequently Asked Questions

Are The 10 Yoga Poses For Defeating Diabetes Beneficial?

Yes! These 10 Yoga Poses For Defeating Diabetes help stimulate the pancreas, improve circulation, reduce stress, and promote relaxation. By incorporating these yoga poses into regular practice, individuals with diabetes can experience improved glycemic control, increased energy levels, and a greater sense of balance in both body and mind.

Which Yoga Poses Are Good For Defeating Diabetes?

These 10 Yoga Poses For Defeating Diabetes offer a holistic approach to combating the condition. These poses help stimulate the pancreas, improve circulation, reduce stress, as well as promote relaxation. Try these 8 powerful Yoga For Diabetes Control.

  1. Tadasana / Mountain Pose
  2. Paschimottanasan / Seated Forward Bend
  3. Dhanurasana / Bow Pose
  4. Vajrasana / Admintine pose
  5. Mandukasana / Frog Pose
  6. Supta Matsyendrasana / Supine Spinal Twist
  7. Pawanmuktasana / Wind-Relieving Pose
  8. Bhujangasana / Cobra Pose
  9. Ardha Matsyendrasana / Half Lord of the Fishes Pose
  10. Naukasana (Boat Pose)

How To Do Yoga For Diabetes?

These 10 Yoga Poses For Defeating Diabetes are highly beneficial as it offers advantages such as improved insulin sensitivity, better blood sugar control, reduced stress levels, enhanced digestion, and overall well-being. 

Is A 1800 Calorie Diabetic Diet Meal Plan Sample Good?

A balanced and further healthy diet is essential for managing diabetes, and an 1800 calorie diabetic diet meal plan sample can help you achieve it. An 1800 calorie diabetic diet meal plan is a meal plan designed to help diabetic individuals manage their blood sugar levels and maintain their overall health. Additionally, the macronutrient breakdown of an 1800 calorie diabetic diet meal plan typically consists of:

  • Carbohydrates: 45-60% of calories
  • Protein: 15-20% of calories
  • Fat: 20-35% of calories

Does The 10 Yoga Poses For Defeating Diabetes Beneficial?

Yes! Yoga can never go wrong. It helps your body to soothe down as well as open the muscles. It helps in several benefits like blood flow, regaining energy, helping with digestion, etc. When it comes to diabetes, yoga helps in the right meditation and stress reliever.

CTA ImageCTA Image

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

No Thoughts on 10 Yoga Poses For Defeating Diabetes In The Most Safest Way At Home

Leave A Comment


The first step to a healthier you starts here. Talk to our experts now

Get access to 500+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter