Yoga Exercise For Diabetes: Best 7 Asanas For Blood Sugar Control!

Diabetes is a global concern, impacting 400 million people worldwide, with India having 80 million cases, projected to rise to 135 million by 2045. While medication and diet are crucial in controlling blood sugar levels, have you ever considered practicing yoga exercise for diabetes management?

Yes, this ancient practice can be a powerful tool in managing diabetes and improving overall well-being.

In this blog, we will explore the various asanas for diabetes control that can help you on your journey toward better health. So, roll out your mat, find a quiet space, and let’s discover various yoga asanas for diabetes control!

7 Best Yoga Poses For Diabetes Management

Asanas, or yoga poses, are integral to managing blood sugar levels for individuals with diabetes. These gentle yet powerful movements help improve circulation and stimulate the pancreas to produce insulin more effectively. If you want to know that diabetes can be cured by which asana, then below are some yoga poses for diabetes:

1. Legs Up The Wall Pose (Viparita Karani)

This exercise for diabetes involves lying on the floor with your legs raised against a wall. It is also an inverted pose that can help improve your circulation, reduce stress, and balance hormones.

You will need a wall, a mat, and a pillow or bolster to do this pose. Here are the steps to follow:

• Firstly, place the pillow or bolster near the wall, about six inches away.

• Then, lie down on the mat with your hips on the pillow or bolster and your legs up the wall. Adjust your position until you feel comfortable.

• Relax your arms by your sides or place them over your head. Then, breathe deeply and slowly.

• Stay in this pose for 10 to 15 minutes or as long as you like. To leave the asana, bend your knees and roll to one side. Sit up slowly and gently.

Muscles Targeted

Some of the muscles this pose targets are the hamstrings, the lower back, the glutes, and the pelvic floor.

The Best To Time Practice This Asana

The best time to do this pose is before bedtime, which can help you relax and sleep better. You can also do it anytime during the day when you feel tired or stressed. You can also read and try this power yoga for diabetes that is gaining immense popularity.

Benefits Of Legs Up The Wall Pose (Viparita Karani)

Some of the benefits of this yoga exercise for diabetes are:

• It can lower blood sugar levels by stimulating the endocrine glands, especially the pancreas, which produces insulin.

• This asana can reduce inflammation and oxidative stress linked to diabetes complications.

• It can also improve your mood and mental health, affecting your diabetes management.

2. Mountain Pose (Samasthiti)

One asana useful in diabetes is the mountain pose, which involves standing with your feet together and your arms by your sides, focusing on grounding and aligning the body.

To do this pose, you will need a flat and even surface. So, here are the steps to follow:

• Firstly, stand with your feet together and your toes pointing forward. Distribute your weight evenly on both feet and press them firmly into the ground.

• Engage your thigh muscles and lift your kneecaps. Then, tuck your tailbone under and draw your abdomen in. Further, lengthen your spine and relax your shoulders.

• Extend your arms by your sides with your palms facing in. Also, please keep your fingers straight and spread them slightly. Then, reach up through the crown of your head and down through your heels.

• Breathe deeply and stay in this pose for a few minutes or as long as you like. Lastly, to come out of the pose, relax and release.

Muscles Targeted

This pose targets our body’s leg, chest, back, and core muscles.

The Best To Time Practice This Asana

The best time to do this pose is at the beginning of your yoga practice, as it can help you warm up and prepare for other poses.

Benefits of Mountain Pose

Some of the benefits of this yoga for sugar are:

• It can improve blood circulation and oxygen delivery to your cells, lowering blood sugar levels and preventing complications. Also, read our blog on “Can yoga reverse diabetes?” to learn about reverse yoga’s innovative approach.

• This asana also strengthens your bones and joints, preventing osteoporosis and arthritis, common problems for people with diabetes.

• It can also enhance your mental clarity and awareness, which can help you manage your diabetes better and cope with stress.

3. Child’s Pose (Balasana)

This yoga exercise for diabetes involves kneeling on the floor and resting your forehead on the mat with your arms stretched forward or by your sides. It is also a relaxing pose that can help calm your mind and body.

You will need a mat, pillow, or blanket to do this pose. So, here are the steps to follow:

• Kneel on the mat with your knees slightly apart and your toes touching. If needed, sit back on your heels and place the pillow or blanket under your hips.

• Inhale and lengthen your spine. Then, exhale and fold forward from your hips, bringing your forehead to the mat.

• Extend your arms in front of you with your palms facing down, or bring them by your sides with your palms facing up. Then, relax your elbows and shoulders.

• Breathe deeply and focus on feeling the stretch in your back and hips. Stay in this pose for 5 to 10 minutes or as long as you like. Lastly, to leave the pose, inhale and lift your head and torso.

Muscles Targeted

Some of the muscles this pose targets are the quadriceps, the muscles at the sides of our back, and the muscles at the top of our arms.

The Best Time To Practice This Asana

The best time to do this pose is at the end of your yoga practice, as it can help you cool down and release any tension.

Benefits of Child’s Pose

• It can manage the symptoms of diabetes by lowering blood pressure and heart rate.

• This asana can stimulate the abdominal organs, such as the liver and pancreas, improving digestion and insulin production. This pose also reduces the risk of cardiovascular complications.

• Balasana can also stretch and relax your spine, neck, and shoulders, easing pain and stiffness.

4. Plank Pose (Phalakasana)

This yoga exercise for diabetes involves holding your body in a straight line with your arms and legs extended and balancing on your palms and toes. It is a core-strengthening pose that engages multiple muscle groups and is also included in yoga sequences.

To do this exercise for diabetes, you will need a mat and enough space to stretch your body. Here are the steps to follow:

• Start on your hands and knees on the mat. Then, place your palms directly under your shoulders and spread your fingers wide. Tuck your toes under and lift your knees off the floor.

• Then, straighten your legs and push your heels back. Engage your core and squeeze your glutes. Also, keep your body in a straight line from head to heels. Do not let your hips sag or lift too high.

• Look slightly ahead of you and keep your neck neutral. Breathe deeply and hold this pose for 30 seconds to a minute or as long as possible. To come out of the pose, lower your knees to the floor and rest in Child’s Pose.

Muscles Targeted

This pose targets the abdominal, back, arms, and leg muscles.

The Best Time To Practice This Asana

The best time to do this pose is any time of the day, as it can help you warm up your body and improve your metabolism.

Benefits of Plank Pose

Some of the benefits of this pose for diabetes are:

• It can lower blood sugar levels by increasing muscle mass and reducing insulin resistance.

• This asana can improve cardiovascular health by strengthening your heart and lungs and lowering your blood pressure.

• It can also boost your mental health by reducing stress and anxiety and enhancing focus and concentration.

5. Supine Spinal Twist (Supta Matsyendrasana)

This exercise for diabetes involves lying on your back and twisting your lower body to one side while keeping your upper body flat on the floor. It is a relaxing pose that can help release tension and stress from your spine and hips.

You will need a mat, pillow, or blanket to do this pose. So, here are the steps to follow:

• Firstly, lie down on the mat with your legs extended and your arms by your sides. Place the pillow or blanket under your head if needed.

• Bend your right knee and bring it towards your chest. Hold it with your left hand and gently pull it across your body to the left side. Keep your right shoulder on the floor and look to the right.

• Then, extend your right arm to the right side with your palm facing down.

• Breathe deeply and feel the twist in your spine and hips. Stay in this pose for up to a minute or as long as you like. Bring your right knee back to the center and switch sides to exit the pose.

Muscles Targeted

This yoga exercise for diabetes targets the muscles at the sides of our abdomen, the front of our hips, the glutes, and the spinal muscles.

The Best Time To Practice This Asana

The best time to do this pose is at the end of your yoga practice, as it can help you cool down and relax.

Benefits of Supine Spinal Twist Pose

Some of the benefits of this pose for diabetes are:

• Twisting poses like Supine Spinal Twist stimulate digestive organs, enhancing nutrient absorption and stabilizing blood sugar.

• This pose can reduce inflammation and oxidative stress linked to diabetes complications.

• It can calm your nervous system and balance your hormones, which can affect your diabetes management.

6. Seated Forward Bend (Paschimottanasana)

This yoga pose involves sitting on the floor with your legs stretched out and bending forward from your hips, reaching for your feet or shins. 

To do this pose, you will need a mat, strap, or towel. Here are the steps to follow:

• Sit on the mat with your legs extended in front of you and your spine straight. Flex your feet and point your toes up.

• Inhale and raise your arms over your head, lengthening your spine. Then, exhale and hinge forward from your hips, keeping your back flat and your chest open.

• Reach for your feet or shins with your hands, or use a strap or a towel around the soles of your feet. Do not force yourself to go too far.

• Inhale and lift your head slightly, creating more space in your spine. Exhale and fold deeper, bringing your forehead towards your knees. Relax your neck and shoulders.

• Breathe deeply and focus on feeling the stretch in your back and legs. Stay in this pose for up to a minute or as long as you like. To come out of the pose, inhale and lift your torso. Exhale and lower your arms down.

Muscles Targeted

This pose targets the abdominal, back, arms, and leg muscles.

The Best Time To Practice This Asana

The best time to do this pose is at the end of your yoga practice, as it can help you cool down and relax.

Benefits of Seated Forward Bend Pose

Some of the benefits of this pose for diabetes are:

• It can stimulate the pancreas and other abdominal organs, improving digestion and insulin production.

• This asana can maintain normal sugar levels by increasing muscle mass and reducing insulin resistance.

• This pose also reduces stress, calms the mind, and may help stabilize blood sugar levels.

7. Bridge Pose (Setu Bandha Sarvangasana)

This yoga exercise for diabetes involves lifting your hips and chest off the floor while keeping your shoulders, arms, and feet on the ground. It is a back-bending pose that can help open your chest, stretch your spine, and stimulate your abdominal organs.

You will need a mat and enough space to stretch your body to do this pose. Here are the steps to follow:

• Lie down on the mat with your legs extended and your arms by your sides. Place your palms facing down and close to your body.

• Then, bend your knees and bring your feet close to your hips. Keep them hip-width apart and parallel to each other.

• Inhale and lift your hips off the floor, pushing them towards the ceiling. Engage your glutes and thighs. Keep your back straight and avoid arching it too much.

• Exhale and lift your chest up, rolling your shoulders under. Clasp your hands together under your hips and press them into the mat. Keep your chin away from your chest and look straight up.

• Breathe deeply and hold this pose for 30 seconds to a minute. Lastly, to come out of the pose, release your hands and lower your hips and chest down.

Muscles Targeted

This pose targets the glutes, hamstrings, quadriceps, and back muscles.

The Best Time For This Asana

The best time to do this pose is any time of the day, as it can help you warm up your body and improve your metabolism.

Benefits of Bridge Pose

• It can lower blood sugar levels by increasing muscle mass and reducing insulin resistance.

• This pose can improve cardiovascular health by strengthening your heart and lungs and lowering your blood pressure.

• It can also boost your mental health by reducing stress and anxiety and enhancing focus and concentration.

Conclusion

Incorporating yoga exercise for diabetes into your daily routine can be a powerful tool in controlling blood sugar levels. The practice of pranayama and various asanas not only helps improve blood sugar levels but also enhances overall well-being.

Moreover, monitoring blood sugar levels regularly and consulting with your healthcare team for any concerns or questions regarding how yoga may impact your specific condition is crucial. You can also connect with our Fitelo experts for dietary guidance for diabetes management.

By embracing the power of yoga for sugar control as an adjunct therapy alongside proper medical care, diabetics can find balance, harmony, and improved overall health in their journey toward managing this chronic condition.

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Fun Fact

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Frequently Asked Questions

Are Yoga Asanas Effective In Controlling Diabetes?

Certainly, various yoga asanas offer multifaceted advantages, including stress reduction, relaxation, and pancreas stimulation to enhance insulin flow and sensitivity, as well as aiding in weight reduction, all of which contribute to controlling sugar levels in the body.

Which Yoga Asana Can Help Treat Diabetes?

Yoga poses like Vrikshasana (Tree Pose), Ardha Matsyendrasana (Half Lord of the Fishes Pose), and Bhujangasana (Cobra Pose) can assist in controlling blood sugar levels and improving overall health for individuals with diabetes.

How Long Do I Need To Practice Yoga To Manage My Diabetes?

For effective diabetes management, engaging in daily yoga sessions lasting between 30 minutes and an hour is recommended.

Can Yoga Exercise Treat Type 2 Diabetes?

Yoga can help in managing type 2 diabetes, aiding in the control of blood sugar, enhancing insulin sensitivity, and alleviating stress. However, yoga should not substitute medical treatment, and individuals with type 2 diabetes must seek guidance from a specialist before incorporating yoga into their regimen.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

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

Eat Healthy, Live Healthy. Enjoy a long, happy life.