Yoga, an ancient practice uniting the mind, body, and spirit, has emerged as a promising addition to diabetes management. With diabetes posing a significant global health challenge, incorporating 15 yoga for diabetes poses into treatment plans has garnered attention for its proven ability to enhance physical, mental, and emotional wellness. Moreover, yoga for diabetes patients is accessible to diverse ages and fitness levels, offering a gentle yet impactful approach to complement conventional diabetes management strategies.
In a 2016 review comprising 25 controlled trials, researchers observed substantial benefits of yoga in managing type 2 diabetes. The findings highlighted improved blood sugar levels, lipid profiles, and body composition among participants engaged in best yoga for diabetes practices. Such results underscore the potential of yoga as a holistic approach to diabetes care, emphasising its ability to contribute to better health outcomes and quality of life for individuals with diabetes.
This blog explores the 15 best yoga asanas for diabetes, along with their benefits and effectiveness for managing type 2 diabetes, to help you integrate the best yoga for diabetes. So, read on!
Table Of Contents
1. Can Yoga Lower Blood Sugar?
2. Which Yoga Is Best For Diabetes? 15 Yoga Asanas For Diabetes
3. Is Yoga Better Than Walking For Diabetes?
4. The Final Say
5. FAQs
6. References
Can Yoga Lower Blood Sugar?
The National Institutes of Health (NIH) has recognised yoga as a beneficial practice for lowering blood sugar levels. Various yoga techniques, including cleansing processes, asanas (postures), pranayama (breathing exercises), mudras (hand gestures), bandhas (body locks), meditation, mindfulness, and relaxation, have shown efficacy in reducing blood glucose levels. Also, these practices aid in managing comorbid conditions commonly associated with type 2 diabetes mellitus, leading to significant positive clinical outcomes.
Additionally, relaxation exercises, such as Yoga Nidra (yogic sleep) and Savasana (corpse pose), promote deep rest and rejuvenation, aiding in glycemic control and overall well-being. Together, these multifaceted aspects of yoga offer a comprehensive approach to managing type 2 diabetes mellitus, addressing physiological and psychological elements for improved clinical outcomes.
Also Read: Yoga Positions For Beginners: 35 Poses To Ignite Your Practice
Which Yoga Is Best For Diabetes? 15 Yoga Asanas For Diabetes
Let’s explore the beneficial poses of yoga for diabetes care and management with benefits to picking the proper yoga asana for you:
1. Corpse Pose
Also known as Savasana, this yoga for diabetes helps to reduce stress and promote relaxation, which can be beneficial for diabetes management. Calming the mind and lowering cortisol levels may help stabilise blood sugar levels. Also, practising Savasana regularly can improve sleep quality, which is essential for diabetes care.
Steps to perform yoga for diabetes management:
1. Lie down on your back on a yoga mat or comfortable surface.
2. Allow your legs to relax and open, with your feet falling to the sides.
3. Rest your arms alongside your body, palms facing up, and close your eyes.
4. Focus on your breath, allowing it to become slow and steady.
5. Relax each part of your body, starting from your toes and working your way up to the crown of your head.
6. Stay in this pose for 5-10 minutes or longer, allowing yourself to let go and completely enter a state of deep relaxation.
2. Supine Spinal Twist
This yoga for diabetes poses helps to improve digestion and stimulate the abdominal organs, which can aid in regulating blood sugar levels. Additionally, twisting poses like this can help improve circulation, which is essential for overall diabetes care and management. Regular practice of this pose can also help reduce stress, positively affecting blood sugar control.
Steps to perform yoga for diabetes management:
1. Lie on your back, bend your knees, and bring them towards your chest.
2. Extend your arms to the sides in a T position, palms facing down.
3. Exhale and lower both knees to one side, keeping your shoulders grounded on the mat.
4. Turn your gaze in the opposite direction of your knees.
5. Hold the pose for nearly 40 seconds, breathing deeply into the twist.
6. Inhale to return your knees to the centre, then exhale and repeat on the other side.
3. Reclining Bound Angle Pose
This pose of yoga for diabetes helps to stimulate the abdominal organs, including the pancreas, which plays a key role in insulin production. By promoting healthy digestion and circulation, this pose may support better blood sugar regulation.
Steps to perform yoga for diabetes management:
1. Lie on your back on a yoga mat or comfortable surface.
2. Bend your knees and bring the soles of your feet together, allowing your knees to fall open to the sides.
3. Place your hands on your abdomen or let them rest by your sides, palms facing up.
4. Close your eyes and focus on your breath, allowing your body to relax.
5. Stay in this pose for 1-5 minutes or longer, breathing deeply and allowing your body to release tension.
Also Read: 25 Highly-Effective Ab Exercises At Home To Follow For A Snatched Waist And Core
4. Folded Leg Lumbar Stretch
This stretch helps to relieve tension in the lower back and hips, which can benefit people with diabetes who may experience neuropathy or stiffness in these areas. By promoting flexibility and reducing discomfort, this pose can support overall mobility and well-being, which is important for diabetes management.
Steps to perform yoga for diabetes management:
1. Lie on your back on a yoga mat or comfortable surface.
2. Bend your knees and bring them towards your chest.
3. Cross your right ankle over your left thigh, flexing your right foot.
4. Reach through the space between your legs and clasp your hands behind your left thigh.
5. Gently pull your left thigh towards your chest, feeling a stretch in your right hip and glute.
6. Hold the pose for 30 seconds to 1 minute, breathing deeply and relaxing your muscles.
7. Release and switch sides, crossing your left ankle over your right thigh and repeating the stretch on the other side.
5. Legs-Up-The-Wall Pose
This Viparita Karani yoga for diabetes can help reduce stress and promote relaxation, which can be beneficial for diabetes management by stabilising blood sugar levels. Additionally, this pose improves circulation and may help reduce swelling in the legs and feet, which can be common issues for people with diabetes.
Steps to perform yoga for diabetes management:
1. Sit sideways next to a wall with your knees bent and your hip against the wall.
2. Lie on your back and swing your legs up the wall, keeping your buttocks close to the wall.
3. Extend your arms to the sides, palms facing up, and relax your shoulders.
4. Close your eyes and focus on your breath, allowing your body to relax.
5. Stay in this pose for 5-15 minutes, breathing deeply and enjoying the relaxation.
6. To come out of the pose, bend your knees and roll onto one side before gently pushing yourself up to a seated position.
6. Tree Pose
This pose of yoga for diabetes helps to improve balance and concentration, which can be beneficial for people with diabetes in managing daily activities and maintaining focus on blood sugar control. Additionally, this pose strengthens the legs and stabilises the core.
Steps to perform yoga for diabetes management:
1. Begin standing tall with your feet together and arms by your sides.
2. Shift your weight onto your left foot and lift your right foot off the ground.
3. Place the sole of your right foot against your left inner thigh or calf, avoiding the knee.
4. Press your foot into your leg and your leg into your foot, finding balance.
5. Bring your palms together in front of your chest in a prayer position, or extend your arms overhead with your palms facing each other.
6. Find a focal point to help you balance and breathe deeply.
7. Hold the pose for 30 seconds to 1 minute, then switch sides and repeat.
7. Supported Shoulder Stand
This yoga pose for diabetes stimulates the thyroid gland, which plays a role in metabolism and energy regulation. This pose could potentially benefit those with diabetes by supporting hormonal balance. It also improves blood circulation and calms the nervous system, controlling blood sugar.
Steps to perform yoga for diabetes management:
1. Begin lying on your back with your arms alongside your body, palms facing down.
2. Bend your knees and bring them towards your chest, then use your hands to support your lower back as you lift your legs towards the ceiling.
3. Keep your elbows close to your body and your hands supporting your lower back.
4. Straighten your legs upwards, stacking them over your hips.
5. Lift your hips off the ground and walk your hands towards your shoulder blades to support your back further.
6. Keep your neck in a neutral position and gaze towards your toes.
7. Hold the pose for 45 seconds to 1 minute, breathing deeply, then slowly lower your legs back down to the ground.
8. Plow Pose
This yoga for diabetes stimulates the thyroid gland and improves circulation to the abdominal organs, potentially supporting metabolic function and blood sugar regulation in individuals with diabetes. Additionally, this pose stretches the spine and shoulders and promotes relaxation, which can help reduce stress levels and support overall diabetes management.
Steps to perform yoga for diabetes management:
1. Lie on your back with your arms alongside your body, palms facing down.
2. Inhale as you lift your legs towards the ceiling, using your hands on your lower back for support.
3. Exhale as you lower your legs overhead, aiming to bring your toes to the floor behind your head.
4. Keep your legs straight, and your toes pointed towards the floor, engaging your core muscles.
5. Support your back with your hands, or interlace your fingers and extend your arms along the floor.
6. Hold the pose for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.
7. To release, slowly roll your spine back down to the mat, vertebra by vertebra, and hug your knees towards your chest.
9. Seated Forward Bend
This yoga pose for diabetes stimulates the pancreas and kidneys, potentially supporting insulin production and blood sugar regulation in individuals with diabetes. It also stretches the spine, hamstrings, and lower back, promoting flexibility and relieving tension, which can help reduce stress levels and support overall diabetes management.
Steps to perform yoga for diabetes management:
1. Sit on the floor with your legs extended in front of you and your feet flexed.
2. Inhale as you lengthen your spine, reaching your arms overhead.
3. Exhale as you hinge forward at the hips, folding your torso over your legs.
4. Reach for your shins, ankles, or feet, depending on your flexibility.
5. Keep your spine long and your chest open, avoiding rounding your back.
6. Relax your neck and shoulders, and breathe deeply into the stretch.
7. Hold the pose for 30 seconds to 1 minute, then slowly release and return to seated.
10. Child’s Pose
This yoga for diabetes promotes relaxation and stress relief, which can be beneficial for individuals with diabetes in managing blood sugar levels. By calming the mind and reducing cortisol levels, this pose may help to stabilise blood sugar.
Steps to perform yoga for diabetes management:
1. Start on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.
2. Lower your hips towards your heels as you extend your arms forward and lower your forehead to the mat.
3. Keep your arms active, reaching forward and pressing your palms into the mat.
4. Relax your shoulders, jaw, and neck, and breathe deeply into your lower back and hips.
5. Hold the pose for 1-3 minutes, or as long as it feels comfortable, focusing on deep breathing and relaxation.
6. To release, gently walk your hands back towards your body, lifting your torso and sitting back on your heels.
11. Upward Facing Dog
This yoga pose opens up the chest and stretches the abdominal muscles, potentially improving digestion and stimulating the pancreas, which is crucial for insulin production in individuals with diabetes. It also strengthens the arms, wrists, and spine, promoting overall physical health and well-being.
Steps to perform yoga for diabetes management:
1. Begin lying face down on the mat, palms flat on the floor next to your ribs, and elbows bent.
2. Press into your palms and lift your chest and torso off the mat, keeping your legs extended and the tops of your feet pressing into the floor.
3. Roll your shoulders back and down away from your ears, opening up your chest and keeping your gaze forward.
4. Engage your core muscles and lengthen through your spine, avoiding crunching your lower back.
5. Hold the pose for 15-30 seconds, breathing deeply and pressing into your palms.
6. To release, exhale as you lower back down to the mat, resting your forehead on the floor.
12. Bow Pose
These stretch the entire front of the body, including the abdomen, chest, and thighs, potentially stimulating the organs in the abdominal region, including the pancreas. This stimulation may support insulin production and blood sugar regulation in individuals with diabetes. Additionally, Bow Pose strengthens the back muscles, promoting spinal health and overall physical well-being.
Steps to perform yoga for diabetes management:
1. Lie face down on the mat with your arms alongside your body, palms facing up.
2. Bend your knees and reach your hands back to grasp your ankles or feet.
3. Inhale as you lift your chest and thighs off the mat, pressing your feet into your hands and lifting your gaze forward.
4. Keep your shoulders relaxed and your neck long, avoiding strain.
5. Engage your core muscles and lift your thighs higher, aiming to create a gentle curve in your spine.
6. Hold the pose for 15-30 seconds, breathing deeply and pressing into your hands and feet.
7. Exhale as you release the pose, lowering your chest and thighs to the mat.
13. Half Lord Of The Fishes Pose
This pose of yoga for diabetes stimulates the organs in the abdominal region, potentially supporting digestion and metabolic function, which can benefit individuals with diabetes. This pose also stretches the spine, shoulders, and hips, relieving tension and promoting overall physical well-being.
Steps to perform yoga for diabetes management:
1. Begin seated on the mat with your legs extended in front of you.
2. Bend your right knee and place your right foot outside your left thigh.
3. Inhale as you lengthen your spine, then exhale and twist to the right, placing your left elbow outside your right knee and your right hand on the floor behind you.
4. Keep both bones grounded and lengthen through your spine with each inhale, deepening the twist with each exhale.
5. Hold the pose for 30 seconds to 1 minute, breathing deeply into the twist.
6. Inhale to return to the centre, exhale, and repeat on the other side.
14. Butterfly Pose
This yoga pose for diabetes opens up the hips. It stretches the inner thighs and groin, potentially stimulating the abdominal organs, including the pancreas, which plays a crucial role in insulin production. This stimulation may support blood sugar regulation in individuals with diabetes.
Steps to perform yoga for diabetes management:
1. Sit on the mat with your legs extended in front of you.
2. Bend your knees and bring the soles of your feet together, allowing your knees to fall open to the sides.
3. Hold onto your feet or ankles with your hands and sit up tall with a straight spine.
4. Press your knees gently towards the floor, feeling a stretch in your inner thighs and groin.
5. Relax your shoulders and jaw and breathe deeply into the stretch.
Hold the pose for 30 seconds to 1 minute, then release and extend your legs back out in front of you.
15. Mountain Pose
This yoga for diabetes care helps by promoting proper posture and alignment and improving circulation and digestion, which are essential factors in managing diabetes. By grounding the feet and standing tall with the spine elongated, this pose may stimulate the abdominal organs, including the pancreas, supporting insulin production and blood sugar regulation.
Steps to perform yoga for diabetes management:
1. Stand tall with your feet hip-width apart, arms by your sides, and palms facing forward.
2. Root down through your feet, feeling a connection with the ground.
3. Engage your leg muscles and lift through the crown of your head, lengthening your spine.
4. Roll your shoulders back and down away from your ears, opening up your chest.
5. Relax your facial muscles and breathe deeply, finding a sense of steadiness and balance.
6. Hold the pose for 30 seconds to 1 minute, focusing on your breath and maintaining a strong, stable foundation.
Also Read: Super Brain Yoga: Discover Its Procedure, Benefits, Exercises & More!
Is Yoga Better Than Walking For Diabetes?
For the management of T2DM, yoga has relatively more significant effects on glycemic control than walking. Note these benefits of yoga which make it better than walking:
Benefit | Impact | Tips |
Lowers Stress Levels | Yoga is renowned for its stress-relieving properties, incorporating deep breathing and mindfulness. | Practice yoga regularly, focusing on poses encouraging relaxation and stress reduction, such as gentle stretches and deep breathing exercises. |
Improves Insulin Sensitivity | Regular yoga practice has been shown to enhance insulin sensitivity, aiding in better glucose regulation. | Include yoga sessions in your weekly routine, aiming for consistency to maximise insulin sensitivity benefits. |
Enhances Blood Circulation | Yoga postures and movements promote blood flow, supporting cardiovascular health. | Incorporate dynamic yoga sequences and poses that target circulation, such as sun salutations and inversions. |
Contributes To Weight Loss | Certain yoga styles, like vinyasa or power yoga, can be physically demanding and aid in weight management. | Choose challenging yoga classes or sequences that elevate your heart rate and engage multiple muscle groups for effective calorie burning. |
Strengthens Muscles | Yoga involves holding poses that strengthen various muscle groups, enhancing overall physical strength. | Include a variety of yoga poses that target different muscle groups, gradually increasing intensity and duration as you build strength. |
Better Sleep Quality | Yoga promotes relaxation and stress reduction, improving sleep quality and duration. | Practice calming yoga sequences or meditation before bedtime to unwind and prepare your body and mind for restful sleep. |
The Final Say
With its wide range of practices targeting physical, mental, and emotional well-being, yoga for diabetes offers a proven strategy for blood sugar control. The evidence-backed benefits of yoga in reducing blood glucose levels, enhancing insulin sensitivity, and managing comorbid conditions associated with diabetes underscore its significance as a valuable adjunct therapy. Through regular practice, individuals learn to listen to their bodies, identify early signs of imbalance, and make informed choices to support their health goals.
FAQs
1. How effective is yoga mudra for diabetes?
Yoga mudras, or hand gestures, are believed to have various health benefits, including potential effects on diabetes management. Some mudras are thought to stimulate certain energy channels in the body, which may indirectly influence blood sugar levels. While limited scientific evidence specifically links yoga mudras to diabetes management, incorporating them into a diabetes care plan alongside other lifestyle interventions offers additional support.
2. Can I rely on yoga to reduce sugar levels?
Not really! While yoga can be beneficial in a holistic approach to managing diabetes, it should not be relied upon as the sole method for reducing blood sugar levels. Regular physical activity, including yoga, can help improve insulin sensitivity and overall health. Still, it's essential to focus on diet, medication adherence (if prescribed), and other lifestyle factors to manage blood sugar levels effectively.
3. Which is the best pose of yoga for diabetes control?
No specific yoga pose is considered the best for diabetes control, as yoga operates holistically, benefiting various health aspects contributing to diabetes management. However, some yoga poses that may be particularly beneficial for diabetes control include:
- Forward Fold (Uttanasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
- Seated Forward Bend (Paschimottanasana)
- Child's Pose (Balasana)
- Corpse Pose (Savasana)
4. What is the science behind yoga and diabetes?
The science behind yoga and diabetes involves several mechanisms contributing to improved blood sugar control and overall health. Regular yoga practice has been shown to:
- Reduce stress levels, which can help lower cortisol and improve insulin sensitivity.
- Promote physical activity and weight management, essential factors in diabetes management.
- Improve circulation and cardiovascular health, reducing the risk of complications associated with diabetes.
- Enhancing mindfulness and self-awareness may lead to better adherence to healthy lifestyle behaviours.
5. What is the best yoga exercise for diabetes management?
The best yoga exercises for diabetes management focus on reducing stress, improving insulin sensitivity, promoting circulation, and supporting overall well-being. Some beneficial yoga exercises for diabetes management include:
- Sun Salutations (Surya Namaskar)
- Gentle stretches and twists
- Breathing exercises (Pranayama)
- Meditation and mindfulness practices
- Restorative yoga poses for relaxation
References
- http://dx.doi.org/10.1155/2016/6979370
- https://www.freedomfromdiabetes.org/blog/post/top-10-yoga-asanas-for-managing-diabetes/2611
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/#:~:text=Yoga%20practices%20such%20as%20cleansing,in%20significant%20positive%20clinical%20outcomes.
- https://pubmed.ncbi.nlm.nih.gov/16519085/#:~:text=Surya%20Namaskar%2C%20Trikonasana%2C%20Tadasana%2C,are%20beneficial%20for%20diabetes%20mellitus.
- https://pubmed.ncbi.nlm.nih.gov/38045671/#:~:text=For%20the%20management%20of%20T2DM,on%20glycemic%20control%20than%20walking.
- https://www.artofliving.org/in-en/yoga/yoga-sequences-for/yoga-for-diabetes-control
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