Yoga Asanas for Diabetes

Medically Reviewed by Dr. Ratnaprabha Chaudhari, BAMS, MD (Swasthvritta and Yoga), PhD (Sch), MD (Alternative Medicine), PGDEMS, PGDIHM, Reviewed on 25th January 2021

“Yes, I have diabetes. No, it’s not because I eat too much sugar.”

Although diabetes is a highly prevalent disease, there are still several myths and misnomers surrounding it. The idea that diabetics have diets high in sugar is one among them.

We are here to help you understand diabetes and how yoga asanas for diabetes can prove especially useful.

Sugar is an important energy-giving food that reaches all parts of the body through insulin.

When the body begins to reject insulin or produces insufficient amounts, sugar collects in the blood since it cannot permeate into the cells. The accumulation of excess glucose is known as diabetes, a condition that causes chronic ailments over time.

Diabetes comes with several allied complications, including diminished blood circulation, stress, high blood pressure, lack of concentration, and frequent urination.

To reduce processed sugar intake, you can incorporate jaggery in your diet.

Yoga and diabetes

Control your diabetes. Don’t let it control you.

While most individuals actively look for answers on how to cure diabetes, therapeutic connections have been found between yoga and type 2 diabetes. We bring you some simple yoga poses for diabetes that can help relax you and lower your diabetes.

Balasana – the child pose

A wonderful mudra for diabetes, this is best performed on an empty stomach in the morning.

Sit down on your knees, resting your bottom on your feet.
Now bend down till your forehead touches the floor. Keep your arms stretched out in front of you.
Breathe and hold the pose.
Lift your upper body slowly to the starting position.

Balasana Benefits:

This pose focuses on improving breathing and blood circulation throughout the body.

Vajrasana – the diamond pose

For those with increased levels of sugar diabetes, the cure can be difficult. This pose is great to help lower diabetes and provide relief.

Sit down on your knees, and place your feet flat on the floor.
Rest your bottom on your feet, and place your palms on your thighs.
Focus on your breath.

Vajrasana Benefits:

This pose helps improve digestion and also promotes blood flow to the pancreas, stimulating its function. This pose can be performed after a meal.

Dhanurasana – the bow pose

This is the best yoga for diabetes patients.

Lie on your stomach with your body flat on the floor.
Lift your legs off the ground and bend your knees.
Now lift off your chest, and gently move your arms backward.
Try to hold your ankles with your hands. At this stage, your head and chest must be well off the ground. This pose resembles a bow.

Dhanurasana Benefits:

The pose is ideal to relieve pent up stress and loosen the muscles. It also helps improve breathing and promotes the circulation of blood to the heart and pancreas.

Setu Bandhasana – the bridge pose

If you are seeking the assistance of yoga to cure diabetes, this asana is a must in your routine.

Lie flat on your back and bend your knees with your feet firmly on the ground.
Keep your hands close to your body.
Now breathe and lift off your back to ensure your back, bottom, and thighs are above the ground.
Your body will be supported by your neck and shoulders, and feet at this stage.
Hold this pose for a few seconds and gently lower.

Setu Bandhasana Benefit: You will feel a sense of calm since this pose helps reduce stress and anxiety. It also helps improve blood circulation.

Shavasana – the corpse/dead man’s pose

This is the pose of ultimate relaxation.
Lie down on your back with your hands close to you. Leave your body loose, close your eyes, and focus on your breathing.
Shavasana Benefit: This pose helps control breathing and lowers stress significantly. It can also help all body processes, including respiration and circulation, return to optimal levels.

Can yoga reverse diabetes?

This is a frequently asked question. While there is no established cure for diabetes, yoga is extremely effective in controlling diabetes and providing long-term relief from its symptoms. Among the most potent practices in yoga is ‘pranayama’.

Through the practice of pranayama for diabetes, various benefits can be obtained. Glands of the body can be activated, causing them to work optimally. This is especially important to enable the pancreas to increase the secretion of insulin.

Apart from working on the glands and insulin, pranayama for diabetes helps improve oxygenation of blood, circulation and lowers blood pressure. Almost all individuals report feeling lowered levels of anxiety and stress after the consistent practice of pranayama.

There are 5 major forms of pranayama – Kapalbhati, Bhastrika, Anulom Vilom, Bhramari, and Sitali. These can be divided between the morning and evening to obtain the best effects.

All yoga exercises must be performed on an empty stomach or at least 2 hours after a meal. This ensures no processes of the body are interfered with. If you experience any discomfort or uneasiness while performing the exercises, stop, and seek help.

It is believed that there is no disease that yoga cannot help control. With its proven results among diabetics, doubts around this ailment have certainly been put to rest. Make sure you check it out for yourself.