Yoga for Diabetes: 6 Essential Yoga Poses for Diabetes Patient

About Yoga Asanas

The guiding principle of yoga is “Sthira sukham asana”. It is also one of the most quoted lines from Patanjali’s yoga sutras. It means “The posture in yoga should be steady, stable, and comfortable”. It is a unanimous principle for Asanas. It gives a clear purpose and a deeper understanding to each of the postures/asanas.

Yoga, or hatha yoga, as it is traditionally called, is integral for physical and mental fitness. It’s the union of mind-body-spirit through the practice of asana. It also reduces stress and stress-relates diseases.

Benefits of Yoga

• It improves blood circulation, digestion, and immunity.
• Yoga can enhance the function of endocrine and neurological systems.
• It can prevent and provides relief from chronic illnesses.
• Overall, the body feels healthier and more energetic.

This article will now focus specifically on how yoga supports diabetes management.

Best Yoga Asanas for Diabetes

Diabetes is a multifactorial metabolic disorder. Managing it involves understanding the variables that influence blood sugar, including food, exercise, medication, stress, and illness.  Among the many factors which influence diabetes, food and exercise are of prime importance. Medications, illnesses, alcohol, and stress are other factors, which also influence diabetes.

Lack of proper exercise & inappropriate food habits are the prime causes of type 2 diabetes. While a structured lifestyle is ideal, time constraints often make it challenging. Yoga offers a practical, effective approach for physical activity that also addresses stress. Before getting into the yoga postures, let’s understand  a little about diabetes. 

There are two types of diabetes:

• Type 1 Diabetes: Little to no insulin is produced.

Type 2 Diabetes: Insulin production is inadequate or the body becomes resistant to insulin.Now, let us look at some of the best asanas of yoga exclusively recommended for controlling diabetes. Around six yoga postures aim to maintain optimum sugar levels in the body. They are

1. Kapal Bhati (skull-shining breathing technique)
2. Supta matsyendrasana (lying down body twist)
3. Dhanurasana(bow pose)
4. Paschimottasana (seated forward bend)
5. Ardhya matsyendrasana (sitting half spinal twist)
6. Shavasana (corpse pose)
7. Legs-Up-the-Wall Pose
8. Reclining Bound Angle Pose
9. Seat Forward Bend
10. Supported Shoulder Stand
11. Legs-Up-the-Wall Pose

1. Kapal bhati pranayama

How does Kapal Bhati pranayama or skull shining breathing technique help with diabetes?

The skull-shining breathing technique helps by rejuvenating brain cells and energising the nervous system. This asana stimulates the abdominal organs, which is beneficial for diabetes patients.

How to perform Kapal Bhati?

There are eight steps to do kapal bhati

1. Sit comfortably with your spine erect. Place your hands on the knee and open it facing the sky.
2. Take a deep breath in.
3. As you begin to exhale, pull the navel back towards your spine. Do this as much as you can, with comfort.
4. Place your right hand on the stomach to feel the contractions of abdominal muscle.
5. As you relax the abdomen and navel slowly, the breath flows back into the lungs.
6. Repeat the breath exercise twenty (20) times, and this makes up one cycle.
7. After completing one round, close your eyes and relax. Feel the sensations of the body for a while.
8. Do two more such cycles.

Also check: Bhramari Pranayama (Bee Breath)

2. Supta Matsyendrasana

How does Supta Matsyendrasana help with diabetes?

Lying down and positioning the body in a twist gently massages the internal organs and improves digestion.

How to perform supta matsyendrasana?

There are seven  steps to do supta matsyendrasana

1. Lie flat with arms stretched sideways.
2. Extend left leg; bend right knee and hug it to the chest.
3. Cross right knee over to the left side.
4. Turn your head to the right.
5. Ensure shoulders remain grounded.
6. Hold the pose and breathe deeply.

Return to centre and repeat on the other side.

3. Dhanurasana

How does dhanurasana help with diabetes?

The bow pose, as it is commonly called, stimulates the pancreas. It is highly recommended for people with diabetes. Dhanurasna strengthens the abdominal muscle and is a good stress and fatigue buster.

How to perform dhanurasana?

There are seven steps to do Dhanurasana.

• Lie on your stomach with the feet apart and arms by the side of your body.
• Fold your knees, take your hand backwards, and then hold your ankles.
• Breath in and, lift the chest off from the ground and pull your legs up & towards the back.
• Look straight ahead with a smile on your face.
• Keep this pose stable while focusing on your breath. Your body is curved as a bow now.
• Keep taking long & deep breaths & relax. Bend only once you feel comfortable; do not overdo the stretch.
• After 15-20 seconds, gently bring your legs & chest to the ground as you exhale. Release the ankles & relax.

4. Paschimottasana (seated forward bend)

How does Paschimottasana help with diabetes?

The two-legged forward bend is known as Paschimottasana. It massages & tones the abdominal pelvic muscles. This is a good asana for people with diabetes. It also keeps the mind calm and balances the prana in the body.

How to perform Paschimottasana?

There are eleven steps to do Paschimottasana.

• Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed towards you.
• While breathing in, raise both arms above the head and stretch.
• Breathing out, bend forward from hip joints. Chin moving towards the toes, keep the spine erect, focussing on moving forward towards the toes.
• Place the hands on the legs, how much ever they reach, without any force. If possible, take hold of your toes and pull on them to help go forward.
• Breathing in, lift your head slightly and lengthen your spine.
• Breathing out, gently move the navel towards the knees.
• Repeat the movement two or three times.
• Put the head down and breathe deeply for nearly 60 seconds.
• Stretch out the arms in front of you.
• With the strength of arms, breathing in, return to the sitting position.
• Breathe out and lower the arms.

5. Ardhya matsyendrasana

How does ardha matsyendrasana help with diabetes?

The sitting half spinal twist massages the abdominal organs and increases the oxygen supply. It calms down the mind and improves blood flow to the spinal cord.

How to perform ardhya matsyendrasana?

There are steps to do Ardhya matsyendrasana.

1. Sit with legs stretched out straight in front of you, keeping the feet together and the spine erect.
2. Bend the left leg and place the heel of the left foot beside the right hip.
3. Take the right leg over the left knee.
4. Place the left hand on and right knee and right hand behind you.
5. Twist the waist, shoulders, and neck in the same sequence to the right and look over the right shoulder.
6. Keep the spine erect
7. Hold and continue with long gentle breaths in and out.
8. Breathing out, release the right hand first, release the waist, then the chest, and lastly the neck and sit up relaxed but straight.
9. Repeat on the other side.
10. Come back to the front and relax by breathing out.

6. Shavasana

How does Shavasana help with diabetes?

It is the final yoga pose, also called as corpse pose. It takes the body into a deep state of meditation and lets it relax and rejuvenate.

How to perform Shavasana?

There are eight steps to do Shavasana

1. Lie flat on your back without support, preferably. If you can’t, then use a small pillow. Close your eyes.
2. Keep the legs comfortable & apart. Let your feet & knees relax completely, and your toes face the sides.
3. Place your arms on the side a  little away from your body. Keep your palms open and face the sky.
4. Divert the attention to various body parts and relax your entire body.
5. Begin with awareness in the right foot, then move on to the right knee, and slowly move towards your head.
6. Keep breathing slowly. Just be with your body and breathe. Surrender the whole body to the floor and relax. Make sure you don’t fall asleep.
7. After 10-20 minutes, slowly roll onto your right side, keeping your eyes closed. Lie in that position for some time. Then taking the support of the right hand. Gently sit up into a seated pose.
8. Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you are ready, slowly and gently open your eyes.

7. Legs-Up-the-Wall Pose

How does legs-up-the-wall pose help with diabetes?

The legs-up-the-wall pose, or viparita karani, is a restorative pose that helps alleviate stress and promote relaxation. It improves circulation, reduces blood pressure, and aids in balancing blood sugar levels. By encouraging a calm nervous system and enhancing venous return, this pose supports overall metabolic health and insulin sensitivity.

How to perform legs-up-the-wall pose?

Here are 5 steps to do legs-up-the-wall pose:

1. Sit next to a wall, with your side facing it.
2. Lie on your back and swing your legs up against the wall. Your buttocks should be close to the wall, but not touching it.
3. Spread your legs slightly apart and allow your feet to relax. You can place a folded blanket or bolster under your hips for added support.
4. Rest your arms at your sides with palms facing up. Close your eyes and focus on your breath, taking slow, deep inhalations and exhalations.
5. Stay in this position for 5 to 15 minutes, gradually increasing the time as you become more comfortable.

8. Reclining Bound Angle Pose

How does reclining bound angle pose help with diabetes?

Reclining bound angle pose, or supta baddha konasana, stretches the inner thighs and groin while promoting relaxation. This pose can improve blood flow, reduce stress levels, and enhance overall metabolic function. Its calming effect on the mind and body helps manage blood sugar levels and supports a balanced endocrine system.

How to perform reclining bound angle pose?

Here are 5 steps to do reclining bound angle pose:

1. Begin by lying flat on your back with your legs extended and arms by your sides.
2. Bring the soles of your feet together and allow your knees to fall open to the sides.
3. Support Your Knees: Place yoga blocks, pillows, or folded blankets under your knees for added support and comfort.
4. Rest your arms by your sides with palms facing upward or place them on your belly.
5. Close your eyes and focus on deep, regular breathing. Stay in this position for 5 to 10 minutes, maintaining a relaxed and calm state.

9. Seat Forward Bend

How does seat forward bend, or paschimottanasana, pose help with diabetes?

The seat forward bend, or paschimottanasana, is a forward bend that stretches the spine, hamstrings, and lower back. This pose helps stimulate the digestive organs, improve insulin sensitivity, and reduce stress. By promoting better blood flow and digestion, it supports overall glycemic control and metabolic health.

How to Perform seat forward bend, or paschimottanasana pose?

Here are 5 steps to do seat forward bend, or paschimottanasana pose:

1. Extend your legs straight in front of you with your feet flexed and thighs pressed down.
2. Reach your arms overhead and lengthen your spine as you inhale.
3. As you exhale, hinge at your hips and reach for your feet or shins, keeping your spine long. If you can’t reach your feet, use a yoga strap around your feet for assistance.
4. Once you reach a comfortable position, hold the pose for 30 seconds to 1 minute. Breathe deeply and focus on stretching your back and legs.
5. To come out of the pose, slowly roll up vertebra by vertebra, and rest in a seated position for a few breaths.

10. Supported Shoulder Stand

How does supported shoulder stand, or salamba sarvangasana pose, help with diabetes?

The supported shoulder stand, or salamba sarvangasana, is an inversion pose that stimulates the thyroid gland and regulates hormone levels. This pose enhances blood circulation, supports metabolic functions, and improves insulin sensitivity. By reversing the flow of blood and relieving stress, it contributes to better glucose control and overall health.

How to Perform supported shoulder stand, or salamba sarvangasana pose?

Here are 5 steps to do supported shoulder stand, or salamba sarvangasana pose:

1. Place a folded blanket or bolster on the mat to support your shoulders.
2. Lie flat on your back with your legs extended and arms by your sides.
3. Raise your legs towards the ceiling, using your hands to support your lower back as you lift your hips off the floor.
4. Bring your legs perpendicular to the floor and keep your shoulders and head resting on the support. Your chin should gently press against your chest.
5. Stay in the pose for 5 to 10 breaths, focusing on deep, steady breathing. To exit, slowly lower your legs and roll down gently.

Also Read: Exercise for Diabetic Patient

Conclusion

Yoga is widely accepted for health and mind-related benefits. Yoga helps treat various chronic diseases like arthritis, chronic back pain, migraine, stress or anxiety management, blood pressure control, thyroid disorders and many more.

In people with chronic illnesses, yoga enhances quality of life by improving functional capacity and reducing stress. However, yoga should be practiced under the guidance of a trained instructor, especially if you have conditions like diabetes or asthma.

Managing Type 2 diabetes involves multiple strategies: medication, lifestyle changes, dietary adjustments, and supportive therapies like yoga. Type 2 diabetes especially has to be managed with medicines.

Frequently Asked Questions

References

• Upadhyay, A. K., Balkrishna, A., & Upadhyay, R. T. (2008). Effect of Pranayama [Voluntary Regulated Yoga Breathing] and Yogasana [Yoga Postures] in Diabetes Mellitus (DM): A Scientific Review. Journal of Complementary and Integrative Medicine, 5(1). https://doi.org/10.2202/1553-3840.1114
• https://www.researchgate.net/profile/Senthil-Raj-4/publication/283816060_Emphasis_of_Yoga_in_the_Management_of_Diabetes/links/568dfe3e08aead3f42edce37/Emphasis-of-Yoga-in-the-Management-of-Diabetes.pdf
• https://www.researchgate.net/profile/Dr-T-Reddy/publication/340732164_Selected_Yoga_Poses_for_Diabetes_Patients_A_-Systematic_Review/links/5e9aceda299bf13079a27677/Selected-Yoga-Poses-for-Diabetes-Patients-A-Systematic-Review.pdf
• https://d1wqtxts1xzle7.cloudfront.net/101692980/article_6090_f8b1b904bbeb7dcffd68ecd33ae2a4cc-libre.pdf?1682934992=&response-content-disposition=inline%3B+filename%3DTherapeutic_Potential_Of_Yoga_Practices.pdf&Expires=1751448830&Signature=IF6cEeP3BIbfgzj5p2N4WQka6~KvEAp0tOngTSwv~v3OkCRiNnTcJ0EIRrUbnJAYClbHkKyV8cVhUQIlsLnsSjEFoOZcB4EkTWO4SF8D7uSZPFH1g6vqri8f8R1IUGUTROaXS1lyalgET4o3WDZrZgtuu4zd3OsLRrklphaYNusw7LJRJkURvhjRgrT0HFEJ7XJBx8kO6HK8xlvvboTTUoSZuzBQ3wSLKa5Qlr218xq-Ds85AlGEbBXygiOysE2B0GRZX4WzomYsBa2nezvVxrx~aM2jXHR22ByEpkopWg01s-mzPmlvyUC5IZpbuyu~O6bNF9pKWDoaSPhNUrGytw__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA