Among the broad spectrum of benefits of yoga, controlling diabetes is a remarkable one. Performing asanas like bhujangasana, tadasana, and pranayam for diabetes regularly can decrease patients’ reliability on medicines. Through this blog we will discuss about yoga poses for defeating diabetes.
What is Diabetes?
According to the Association of Diabetes, Digestive and Kidney diseases, diabetes is a condition that occurs when the cells do not regulate the pancreatic hormone insulin properly in the body. The improper regulation of insulin results in increased blood glucose or blood sugar levels in the body, which is the main source of energy from the food we eat.
Insulin is a hormone produced by the pancreas. Insulin helps the glucose to get absorbed into the cells for energy. But, when the body does not make enough or no insulin or when the cells cannot utilise the insulin properly, the glucose in the bloodstream gets retained and increases.
Depending on the way insulin is used or made by the pancreas, diabetes can be categorised into three major types:
- Type1 Diabetes: When the pancreas does not produce insulin at all,
- Type2 Diabetes: When the pancreas produces less or insufficient insulin to be utilised by the cells for glucose conversion,
- Gestational Diabetes: Diabetes that occurs during pregnancy.
Excess glucose in the body for a long duration can lead to health issues. It is often said,- “Diabetes has No Cure.” However, diabetes can be managed and prevented with a healthy lifestyle, diet, exercise, and yoga.
Here are the best 10 yoga poses for defeating diabetes.
Table of Contents
- Bhujangasana (Upward-Facing Dog Pose)
- Balasana (Child Pose)
- Shavasana (Corpse Pose)
- Tadasana (Mountain Pose)
- Paschimottanasana (Seated Forward Bend)
- Supta Baddha Konasana ( Reclining Bound Angle Pose)
- Supta Matsyendrasana (Supine Spinal Twist)
- Pawanmuktasana (Wind Relieving Pose)
- Mandukasana (Frog Pose)
- Ardha Matsyasana (Half Lord Of The Fish Pose)
- Benefits of Yoga For Diabetes
- FAQ’s
Best Yoga For Diabetes
The yoga poses for diabetes mentioned below are highly effective in diabetes management. However, every yoga exercise for diabetes has some contraindications that you must follow. Here are the top 10 yoga poses for defeating diabetes::
1. Bhujangasana (Upward-Facing Dog Pose)
Bhujangasana is among the best yoga asanas for diabetes. It stimulates the triceps and quadriceps, the spinal extensions, and the abdominal muscles.
Steps to perform this yoga pose for diabetes
- Lie down on your stomach with legs stretched out straight and arms by your sides.
- Place both palms flat on the ground right beside your lowest ribs so that your forearms are perpendicular to the ground.
- Using your arms, push down on the ground and lift your upper body until your hands are straight. Keep your chin slightly uplifted and look straight ahead.
- Hold this position for 30 seconds. Then slowly return to the initial position. Relax for 10 to 15 seconds.
- Repeat the process about 20 to 30 times.
Bhujangasana | Dr. Hemi Soneja
When To Perform
The best time to perform bhujangasana is in the morning before breakfast. You can also perform it in the evening. But remember to do it at least 4 to 6 hours after having a meal.
When To Avoid
Do not perform this yoga within 2 hours of having a meal. Also, diabetic people who are pregnant, senior citizens, or have an ongoing or recent injury or surgery in the shoulders, arms, or abdomen should avoid it.
2. Balasana (Child Pose)
Balasana is among the most popular on our list of the 10 yoga poses for defeating diabetes. It stimulates the spinal extensions, tibialis, extension muscles, rotator muscles, and hamstrings.
Steps to perform balasana
- Kneel on even ground and sit back, so your hips touch your ankles, and the soles of your feet face upwards.
- Inhale deeply and raise your arms above your head, palm facing forward.
- Exhale and slowly lean forward until your palms and forehead touch the ground.
- Hold the position for 30 seconds. Then inhaling, slowly return to your initial position with arms at your sides and relax for 10 seconds.
- Repeat the process 25 to 30 times.
Balasana (Child Pose) | Dr. Hemi Soneja
When To Perform
It is a resting asana and can be performed in the morning, or before going to bed. You can do it any time of the day, but only after at least 4 hours of having a meal. It helps the abdominal muscles to relax and increases the production of insulin-producing beta-cells.
When To Avoid
Do not perform balasana within two hours of having a meal. Also, avoid it if you are pregnant, have a recent or ongoing injury or surgery in the knee, hip, shoulder, or abdomen, or have diarrhea.
3. Shavasana (Corpse Pose)
Shavasana is a highly effective yoga for diabetes type 2. Like pranayam for diabetes, it involves relaxation of the muscles throughout the body and is usually the last part of an exercise routine.
Steps To Perform Shavasana
- Lie down on your back on a flat surface. Your face should face upwards, legs stretched and slightly parted, and arms at your sides.
- Close your eyes, breathe deeply, and focus on relaxing your muscles. Don’t let your mind wander.
- Hold the position for 15 to 20 minutes, then get up.
Corpse Pose Shavasana
When To Perform Shavasana
This yoga exercise for diabetes helps relax the whole mind and body and can be performed anywhere, anytime. It’s best to do it at the end of a workout session or right before sleeping.
When To Avoid Shavasana
Avoid this yoga pose for diabetes when you’re distracted and cannot focus on relaxing.
4. Tadasana (Mountain Pose)
Tadasana is simple and among the best yoga for diabetes. It works the muscles in the lower back, sides, and stomach. Tadasana is known to increase insulin sensitivity in the body.
Steps To Perform Tadasana
- Stand straight on flat ground with your legs together, and arms stretched out on the sides, palms up.
- Inhale and slowly raise your arms above your head without folding them and join both palms.
- Hold the position for 30 to 40 seconds. Then exhale and bring down your hands.
- Relax for 10 seconds, then repeat the exercise up to 20 times.
Mountain Pose Tadasana
When To Perform
There is no mandatory timing to perform tadasana. But it is preferable to do it with an empty stomach.
When To Avoid
Do not perform tadasana within two hours of having a meal. Also, avoid it if you are pregnant, have a recent or ongoing injury or surgery, headache, or insomnia.
5. Paschimottanasana (Seated Forward Bend)
Paschimottanasana is among the strenuous but highly effective yoga asanas for diabetes. It involves the stretching and stimulation of almost all the major muscles in our body.
Steps to perform paschimottanasana
- Sit down on a flat surface and stretch out your legs together in the front.
- Taking a deep breath, raise your arms, keeping them straight and palms facing forward.
- Exhale and slowly bend forward, holding the toes of your feet with respective arms. Don’t bend your knees or arms, and try touching your forehead to the knees.
- Hold the position for 15 to 20 seconds, then pull back into the initial position, inhaling deeply.
- Rest for 10 seconds, then repeat the process 10 to 15 times.
Paschimottanasana (Seated Forward Bend)
When To Perform
The best time to perform paschimottanasana is in the morning before having breakfast. You can also do it in the evening after at least 4 hours of eating.
When To Avoid
Do not perform it within 2 hours of having a meal. Also, avoid it if you’re pregnant or have spondylitis, slip-disc, or spinal issues.
6. Supta Baddha Konasana ( Reclining Bound Angle Pose)
This is a classic restorative yoga for diabetes type 2. It involves the spinal and pelvic muscles, glutes, and hip flexors.
Steps To Perform Supta Baddha Konasana
- Lie down on a flat surface with legs stretched forward and forearms stretched at your sides.
- Bend the knees together toward your chest. Joining the soles, spread your knees. Hold the position for 2 to 5 minutes.
- Relax into the initial position. Rest for 20 seconds, then repeat the process.
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Supta Baddha Konasana ( Reclining Bound Angle Pose) yoga-asanas-for-diabetes
When To Perform
It is a resting asana, and you can even sleep in this pose. Otherwise, you can perform it in the morning or evening.
When To Avoid
Perform this asana at least after 4 hours of having a meal. Also avoid it in case of an ongoing or recent surgery or injury in the hip, knee, or ankle.
7. Supta Matsyendrasana (Supine Spinal Twist)( Reclining Bound Angle Pose)
This effective restorative yoga for diabetes type 2 uses the glutes, chest, and oblique muscles.
Steps to perform supta matsyendrasana
- Lie back on an even surface with arms stretched along your shoulders and legs stretched straight.
- Bend one or both legs together and bring them toward your left shoulder. Hold the position for 15 seconds, then relax into the initial position.
- Repeat the process with your right shoulder, hold for 15 seconds, then relax.
- Repeat the steps 20 to 30 times.
yoga-exercise-for-diabetes
When To Perform
Perform this asana in the morning or evening with an empty stomach.
When To Avoid
Stop this asana if it hurts. Also, avoid in case of any ongoing or recent surgery or injury.
8. Pawanmuktasana (Wind Relieving Pose)
It is among the most effective 10 yoga poses for defeating diabetes on our list. It stimulates the muscles of the biceps, triceps, lower and upper back, and hips.
Steps to perform pawanmuktasana:
- Lie on your back on an even surface with legs stretched out straight and arms by your sides.
- Bend one or both legs together and bring them close to your chest.
- Wrap your arms around the shins and lock your fingers. Try to touch your forehead to the knees.
- Hold the position for 20 to 30 seconds, then change the leg.
- Relax for 15 seconds, then repeat the process 30 times.
Pawanmuktasana (Wind Relieving Pose)
When To Perform
It’s best to perform this asana in the morning or evening. But remember to do it with an empty stomach.
When To Avoid
Avoid doing pawanmuktasana during pregnancy or if you have an ongoing or recent surgery or injury. Diabetic patients with neck strain or hernia should also avoid it.
9. Mandukasana (Frog Pose)
This yoga exercise for diabetes uses the muscles of the back, hips, thighs, and core.
Steps to perform mandukasana
- Lie down on your stomach with legs stretched straight and arms splayed in front.
- Bring your elbows below your shoulders and bend your knees apart.
- Using your forearms, lift your upper body from the ground.
- Hold for 30 seconds. Relax for 15 seconds, then repeat the asana 20 to 30 times.
Mandukasana (Frog Pose)
When To Perform
This asana should be done in the morning before having breakfast, or in the evening 4 to 6 hours after having a meal.
When To Avoid
People suffering from migraine, hypertension, peptic or duodenal ulcer, insomnia, or injuries should avoid this asana.
10. Ardha Matsyasana (Half Lord Of The Fish Pose)
This yoga asana for diabetes uses the thigh, arm, spinal, and abdominal muscles.
Steps to perform ardha matsyasana
- Sit on an even surface with knees bent close to your chest.
- Slide your right leg below your left leg and bring its heel close to the left hip.
- Place the left palm behind your left hip and right elbow on the right knee, forearms perpendicular to the ground. Turn your face backward.
- Hold this position for 30 seconds, revert to the previous position, and relax for 15 seconds.
- Repeat the process with the other leg.
Ardha Matsyasana (Half Lord Of The Fish Pose)
When To Perform
Perform this asana in the morning before breakfast. Or, you can do it during the day, about 4 to 6 hours after eating.
When To Avoid
Patients with sciatica or slip-disc should avoid this asana. Also, don’t perform it if you have an ongoing or recent injury.
Benefits of Yoga Poses For Defeating Diabetes
Yoga is a great way to start your exercise regime. Yoga is an ancient science of rightful postures and breathing methods. Yoga is a powerhouse of numerous benefits, and it is a boon for people with diabetes.
Regarding the benefits of yoga exercise for diabetes or pre-diabetes, here is a list of a few to add.
- Regular yoga can help control blood sugar and improve insulin sensitivity in the cells.
- It eventually helps reduce excess sugar levels in the bloodstream.
- It also relieves stress- one of the key contributors to diabetes.
- It can help maintain a healthy weight, which is of utmost importance for people having diabetes.
- It can help improve mental health.
- Diabetes is often associated with other metabolic disorders such as heart ailments, nerve damage, cholesterol, etc. Yoga exercise for diabetes can help prevent the risk of these metabolic disorders as well.
While you amend your lifestyle and change your diet and other habits to manage or prevent diabetes, including yoga poses for defeating diabetes in your daily routine can help keep your diabetes under control and improve your overall health status. However, it is important to practice or learn yoga under a trained yoga expert’s instructions and guidance, especially for women with gestational diabetes.
Take Away
Dr. Hemi Soneja is a known diabetologist in delhi has almost two decades of experience in diabetes management and treating other diseases like obesity, PCOS, thyroid, and parathyroid. She is an expert in simple treatments like prescribing medicines, best yoga for diabetes, and complex ones like insulin pumps.
Dr. Hemi Soneja is currently associated with Max Smart Super Specialty Hospital, Delhi. The hospital has top-notch treatment facilities, and the staff highly value patient comfort and well-being. Book an appointment now to get your diabetes in control.
12. FAQ’s
- Bhujangasana or Upward-Facing Dog Pose
- Balasana or Child Pose
- Tadasana or Mountain Pose
- Supta Baddha Konasana or Reclining Bound Angle Pose
- Supta Matsyendrasana or Supine Spinal Twist
- Pawanmuktasana or Wind Relieving Pose
- Paschimottanasana or Seated Forward Bend
- Mandukasana or Frog Pose
- Ardha Matsyasana or Half Lord Of The Fish Pose
- Savasana or Corpse Pose
