Benefits of yoga for diabetes: 12 Best Yoga for Diabetes

Yoga for diabetes can do more than just relax your body, especially for those who are living with diabetes. 

This yoga for diabetes poses may help lower blood pressure and blood sugar levels while also improving circulation, leading many experts to recommend yoga for diabetes management.

Additionally,  practicing regularly may even help reduce your risk for other complications of diabetes, such as heart disease.

Yoga for diabetes can help and manage the disease from developing.[1]

Benefits of yoga for diabetes

Yoga for diabetes is a promising, cost-effective option in the treatment and prevention of diabetes. 

Additionally, there is enough data that suggest that yoga and other mind-body therapies can reduce stress-related hyperglycemia and have a positive effect on blood glucose control.

By using yoga and controlled breathing techniques, meditation and body postures, and other mindfulness-based programs train you to invoke a relaxation response.

Furthermore, these responses help regulate cortisol and other stress hormones, which causes blood pressure and blood glucose levels to rise. 

And these both play a big role in the development of type 2 diabetes and related complications.

Benefits of yoga for diabetes include;

Rejuvenating pancreatic cells – Yoga for diabetes involves relaxation (asanas) that stretch the pancreas, which can stimulate the production of insulin-producing beta cells.

Improving mental attitude – Yoga for diabetes increases the focus of your mind and creates the right mental approach to dealing with diabetes.

Exercising the muscles – Like other forms of exercise, yoga for diabetes increases glucose uptake by muscular cells, which in turn, helps to lower blood sugar levels, improve circulation and reduce the risk of cardiovascular disease. 

Promoting your weight loss – Yoga for diabetes can reduce weight and improve weight control. 

Moreover, both of these are essential for protecting against conditions such as type 2 diabetes, cancer, and heart disease, as well as diabetes management.

12 Best Yoga for Diabetes

Here is the list of the 12 best yoga poses for diabetes…

1. Bow Pose of dhanurasana

This is a backbend yoga for diabetes pose that opens up your chest and stimulates your abdominal organs. Additionally, it may help lower your blood sugar levels, as well as relieve constipation and respiratory ailments. 

Interestingly, it works on hamstrings, quadriceps, gluteus maximus, and pectoralis major muscles.

Yoga instruction

  • Begin by Lying down on your stomach.
  • And allow your arms to rest alongside your body with your palms facing up.
  • Now, bend your knees and bring your hands to hold the outside of your ankles.
  • And lift up your head, chest, and knees.
  • Hold the pose for 60-90 sec while breathing deeply and looking forward, repeat for a few times.

2. Reclining Bound Angle Pose or Supta Baddha Konasana

This yoga for diabetes is a restorative pose that can help calm your nervous system. Additionally, can also help reduce your stress levels, which may help lower blood pressure and blood sugar levels. 

And, also thought to stimulate the abdominal organs, bladder, and kidneys.

Furthermore, it works on pelvic muscles, groin muscles, adductors muscles.

Yoga instruction

  • Begin with a seating pose, bring the soles of your feet together and your knees should be out to the sides.
  • Now, slowly lean back until your back is flat on the floor and relax the area around your hips.
  • Rest your hands along the sides of your body with your palms facing up.
  • Stay in this pose for up to 5 minutes while breathing normally.

3. Seated forward bend or Paschimottanasana

This yoga for diabetes pose is a therapeutic forward bend. Interestingly, it helps in lowering blood pressure and promoting weight loss and may help relieve anxiety, headache, and fatigue.

Additionally,  it works on muscles like the erector spinae, gastrocnemius, gluteus maximus, and pelvic muscles.

Yoga instruction

  • Begin with Sitting with your legs forward. 
  • Now, root into your sit bones, lengthen your spine and open your heart center.
  • And, hinge at your hips as you bend forward while exhaling.
  • Get your hands down to your feet, stopping when you reach a comfortable position.
  • And tuck your chin into your chest.
  • Remain in the pose for 15-30 sec and repeat the pose.

See, Also… Yoga poses for Bloating.

4. Upward-Facing Dog or Urdhva Mukha Svanasana

This yoga for diabetes stimulating backbend requires a lot of muscular strength. Additionally, the pose may help lower blood pressure, boost circulation, and promote weight loss. And, also stimulates the abdominal organs.

Yoga instruction

  • Begin with lying on your stomach with your legs extended behind you.
  • Get your palms flat on the floor and your forearms should be perpendicular to the floor.
  • Now, press into your palms to straighten your arms and lift up your body and legs.
  • Get onto the tops of your feet.
  • Make a slight bend in your elbows as you engage your thigh, arm, and abdominal muscles.
  • And maintain firmness in your buttocks and shoulder blades.
  • Gaze straight ahead and soften your throat and neck.
  • Remain in this pose for 30-90 seconds.

5. Frog pose of mandukasana

This yoga for diabetes is a hip-opening posture that gets very intense very quickly. Additionally, it works on your hips, thighs, abdominal and chest muscles.

Yoga instruction

  • Began with all fours in a tabletop position.
  • Now, gently widen the distance between the knees as much as you can without straining. 
  • Get the knees bent at 90 degrees and the inner arches should be touching the earth and the toes pointing away from the body. 
  • Breath out, bring the forearms down to earth. The elbows should be shoulder-distance apart and shoulders are directly on top of the elbows.  
  • keep the palms of the hands-on the earth and the fingers spread wide. 
  • Now breadth in and lengthen the spine and reach the crown of the head forward and the tailbone back in the opposite direction. 
  • Get your core engaged gently drawing the navel in and up towards the spine. 
  • Breath Deeply and slowly and hold the pose for 1-3 min.

6. Half Lord of the Fishes Pose or Ardha Matsyendrasana

This twisting yoga for diabetes control pose stimulates the abdominal organs, which may help lower blood sugar. 

Additionally, also known to improve digestion and boost your energy levels.

Yoga instruction

  • Begin with a cross-legged position, and scoot your right foot to the outside of your left hip.
  • Now, cross your left leg over your right leg, so that your left foot sits at the outside of your right thigh.
  • And root into your sit bones and lengthen your spine.
  • Now, twist your body to the left and get your left hand to the floor behind you.
  • Get your right upper arm to the outside of your left thigh.
  • Inhale and focus on lengthening and lifting.
  • Hold this pose for up to 1 minute and repeat on the other side.

7. Supine spinal twist or supta matsyendrasana

This restorative twisting yoga asanas for diabetes also helps stimulate the abdominal organs, which may help lower blood sugar levels. 

Additionally, it may also help alleviate pain and stiffness in your spine, back, and hips.

Yoga instruction

  • Begin with laying flat on your back and bringing your knees into your chest.
  • Now extend your arms to your sides with your palms facing down.
  • Get your knees over to the left side and try to keep your knees together and at hip level.
  • Remain in this pose for 30-90 seconds and repeat on the opposite side.

See, Also…Yoga poses for better digestion.

8. Legs-up-the-wall pose or viparita karani

This restorative inversion yoga for Diabetes allows for relaxation. Additionally, this helps lower stress levels, which may in turn help lower blood pressure and blood sugar levels. 

Moreover, it also can also help relieve headaches, boost energy, and increase circulation.

Yoga instruction

  • Begin with, sitting with your right side against a wall.
  • Now, swing your legs up along the wall as you move to lay flat on your back. And get your body to form a 90-degree angle against the wall.
  • Get your sitting bones as close to the wall as possible and relax your neck, chin, and throat.
  • Stretch out your arms on the side with your palms facing up.
  • Remain in this pose for 5 to 15 minutes while breathing normally.

9. Supported shoulder stand or salamba sarvangasana

This yoga asanas for diabetes is an inversion that may help improve circulation and stimulate the thyroid gland. Moreover, it can also help calm the mind and relieve stress.

Yoga instruction

  • Begin with lying down flat on your back with a folded blanket under your shoulders.
  • Get your shoulders aligned with the edge of the blanket and rest your arms alongside your body with your palms facing down.
  • Now, lift your legs straight up into the air.
  • Get your hands to your lower back for support and fingers should be facing upward.
  • make sure that your shoulders, spine, and hips are in one straight line.
  • Remain in the pose for 30 – 180 seconds and breadth normally.

10. Plow pose or Halasana

This yoga for diabetes control is an inversion that may help stimulate the thyroid gland, increase circulation, and reduce stress. 

Additionally, its therapeutic effects may also help relieve backache, headache, and insomnia also.

Yoga instruction

  • From the shoulder stand, get your feet to the back floor above your head.
  • And, keep your hands on your lower back for added support.
  • Remain in the pose for 30- 45 seconds.

See, Also… Halasana benefits and instruction.

11. Child’s pose or balasana

This easy yoga for diabetes is a resting pose that encourages relaxation and may help promote the production of insulin-producing beta cells. 

Moreover, it may also help relieve back and neck pain, stress, and fatigue.

Yoga instruction

  • Begin with a kneeling position, make sure your knees are hip-width apart.
  • Now, sink back to bring your buttocks to your heels.
  • Lean forward gently to rest your forehead on the floor.
  • Now, stretch your arms in front of you, or allow your arms to rest alongside your body with your palms facing up.
  • Remain in this pose for 1-3 minutes.

12. Corpse pose or shavasana

This Yoga for Diabetes is a restorative pose that helps lower blood pressure, relaxes the body, and calms the mind. Additionally, it may also help relieve headaches, fatigue, and insomnia. 

And it’s done at the end of your yoga practice.

Yoga instruction

  • Begin by Laying flat on your back, with your feet spread out a little wider than your hips.
  • Get your arms to rest alongside your torso with your palms facing up.
  • Now, align your torso so that it’s in a straight line. 
  • Allow to relax your body and release any tension you’re holding.
  • Remain in this pose for 5-10 minutes.

See, Also… Yoga poses for sciatica pain relief.

Conclusion

Studies suggest Yoga for diabetes can significantly help to manage diabetes. Practicing these yoga for diabetes on a regular basis can help improve your overall well-being and may help manage your diabetes. 

Always talk to your doctor before adding this exercise to your routine.