Yoga is an age-old technique to combat several mental and physical disorders. And when it comes to diabetes, certain yoga asanas can help you achieve optimal blood glucose levels. These asanas when complemented with the right diet and lifestyle can produce exemplary results. Here is a list of some yoga poses for diabetes and instructions to perform them.
1. Bow Pose (Dhanurasana)
Bow pose aka Dhanurasana is one of the most beneficial yoga asanas for diabetes. Apart from relieving you from gastric problems, it helps to regulate your pancreas and balance blood sugar levels. The best part- it also works on your chest muscles, glutes, hamstrings, and quadriceps!
How to Do
- Lie on your back with your feet a bit apart and arms on the sides.
- Raise your feet and fold your knees. Support your feet with your hands.
- Inhale and lift your chest. Make sure you feel the stretch at this point.
- Hold the pose for a few seconds before releasing it while exhaling
- Repeat for a few sets or at least 4-5 times.
2. Sun Salutations (Surya Namaskar)
Sun Salutations is an excellent yoga exercise for diabetes. It comes with myriad health benefits such as better blood circulation, improved digestion, and enhanced mental capacity. The yoga asana energizes your body and manages your insulin levels. Want glowing skin and better sleep? Perform sun salutations as an exercise or warm-up to redeem all these benefits.
How to Do
- Stand straight with your feet on the ground.
- Join your palms together and stretch your hands to your backside while inhaling.
- Exhale and then lengthen your spine. Bend forward and try to touch your feet with your hands.
- Now extend your leg right backward such that the right knee touches the ground. Your left knee should be perpendicular at this point. Look straight.
- Extend your left leg backward and lift your spine a bit while turning your head down. Look at your belly at this point.
- Extend your legs and come to a plank position.
- While your body rests in a straight line, get your knees, chin, and chest down while exhaling.
- Inhale and raise your upper body such that your head points to the ceiling. Exhale while lifting.
- Now get into the inverted V pose with your palms and feet touching the ground. Lengthen your spine as much as you can.
- Get into the initial position with your left leg at 90 degrees and the right leg backward. Touch your palms on the ground.
- Now get up on your feet and bend forward.
- Inhale and raise your hands backward just like you did in the very beginning.
- At last, join the palms together.
- Repeat the asana with the left side.
Tip: If you are wondering in which asana arms are stretched upwards, the answer is Surya Namaskar. To redeem maximum benefits, do it early morning.
3. Seated-Forward Bend (Paschimottanasana)
This yoga for diabetic patient delivers many therapeutic benefits. Seated forward bend aka Paschimottanasana balances insulin levels and helps control symptoms of diabetes. It also calms the brain, stimulates kidneys & liver, and improves digestion. If you are wondering which asana is helpful in maintaining normal blood pressure, Paschimottanasana is the answer. Women also do this pose to combat menstrual discomfort. Check our here for Yoga For Weight Loss
How to Do
- Sit on the yoga mat with your legs extended in front of you.
- Inhale and raise your hands up.
- Now slowly touch your toes without bending the knees.
- Bend your head and touch your chin to your legs.
- Hold for a few seconds and then release.
4. Bhujangasana (Cobra Pose)
Bhujangasana can benefit you if you are struggling with diabetes. Apart from enhancing muscle strength, it improves the functioning of the respiratory system. Thus, this asana is also a kind of therapy for asthma patients.
How to Do
- Lie on your stomach with your legs extended backward.
- Place your arms on the sides of your last ribcage.
- Now press your arms and raise your body up a bit while curving your spine. Your arms should bend a little.
- Look straight and feel the firmness in your hip region.
- Hold the pose for 30 seconds and then release.
Tip: You can also perform Upward Facing Dog aka Urdhva Mukha Svanasana if you have diabetes. This asana is the same as the Cobra pose except for the fact that the hands are directly underneath the shoulders in this asana. You can also lift your legs off the ground a bit while performing Urdhva Mukha Svanasana.
5. Legs up the Wall (Viparita Karani)
Stimulating internal organs effectively can be done with the help of Viparita Karani, a yoga pose where you lift your legs up the wall. This asana lowers blood sugar levels and helps achieve optimal blood pressure levels. It also boosts blood circulation and even helps relieve headaches.
How to Do
- Get a towel or blanket. Keep it folded alongside the wall and then sit on it.
- Lie on your back and then lift your legs to create a 90-degree angle against the wall.
- Relax your body. Ensure your sitting bones are in proximity to the wall.
- Keep your arms on the sides with palms facing up.
- Maintain this pose for 15 minutes. Start with 5 if you are a beginner.
- Release the pose by bringing down your legs.
6. Supported Shoulder Stand (Salamba Sarvangasana)
This inversion pose stimulates the thyroid gland and boosts circulation. It reduces fatigue and stress and even relieves the symptoms of menopause. As this pose works on your lower body, it tones the legs, core muscles, and buttocks.
How to Do
- Lie on your back and keep your arms alongside your body.
- Now left your legs up in the air while bringing your torso and lower spine off the ground.
- While keeping your core engaged, support your lower back with your hands.
- Remain in this pose for a minute.
- Release by bringing your legs back on the ground.
7. Plow Pose (Halasana)
This is another inversion pose that follows the shoulder stand. Also known as Halasana, the Plow pose stretches your spine and improves muscle and joint mobility. It also offers therapeutic benefits such as relieving stress and backache. As this asana stimulates the thyroid gland, it can benefit those coping with diabetes.
- How to Do
- From the shoulderstand, bring both your legs down such that they are above your head.
- Try to teach the floor. Alternatively, use a folded blanket or pillow and touch it with your feet.
- Keep supporting your lower spine with your hands.
- Stay in this position for a minute or two before raising your legs and then getting them back on the ground.
8. Corpse Pose (Shavasana)
No matter what is the purpose of your yoga session and how many yoga asanas you perform, end your session with the corpse pose aka Shavasana. This pose relaxes your body by taking it to a meditative state where all your stress and worries are lost.
How to Do
- Lie on your back with your feet shoulder-width apart.
- Spread your hands out with palms facing up.
- Feel your breath and relax as you do so.
- Rest in this position for 10 minutes.
Yoga may not be your lifestyle but it can help you in diabetes management provided if you do it rightly. Perform all these yoga poses every day and stay consistent in your practice to see positive results in no time.