How Do We Manage Diabetes with Yoga?

 According to a survey by WHO in 2014, there are more than 422 million people with diabetes around the world. Due to unhealthy lifestyle choices, it is predicted that diabetes will become the seventh leading cause of death by 2030. However, you can make some changes to your lifestyle to help manage and even control your diabetes. Check out this article to learn about the benefits of yoga to manage diabetes.



Yoga increases the synthesis of insulin, lowers low blood sugar, lowers cholesterol, and lowers triglyceride levels. By soothing the mind and fusing it with the body, it also benefits diabetics. Yoga has advantages for mental and emotional well-being in addition to physical well-being.

Benefits of Yoga to Manage Diabetes

Discover the numerous benefits of incorporating yoga into your diabetes management routine. From improving blood sugar levels to increasing insulin sensitivity, yoga offers a holistic approach to enhance your overall well-being.

Helps to Manage Your Blood Sugar Level Better

Regularly practicing yoga for six months can have a noticeable impact on reducing fasting blood sugar levels (FBS) and post-meal blood sugar (PPBS) levels, which can help in managing diabetes more effectively.

Makes You Stronger

Practicing yoga can help Manage Diabetes by increasing muscular strength and improving flexibility. Additionally, since yoga is a type of exercise, it helps in losing weight by building muscle mass.

 Another study suggests that regular yoga practice can lower your body mass index (BMI) and increase your lean mass index, which further aids in managing diabetes.

Relaxes Your Mind and Reduces Your Anxiety and Stress

Regularly practicing yoga for diabetes, which includes breathing exercises, has been shown to help manage diabetes, reduce anxiety, stress, and even lower blood pressure.

Makes Your Cells Respond Better to Insulin

A study from 2007 discovered that regularly practicing yoga can help manage diabetes. It increases insulin sensitivity, reduces insulin resistance, and allows your body to utilize insulin more effectively. It means that your body can use insulin more easily.

Lower Bad Cholesterol

Practicing yoga can help control diabetes by reducing triglyceride levels, LDL cholesterol, and free fatty acids while improving HDL cholesterol levels. Additionally, it enhances overall heart health. Moreover, it aids in managing stress and promoting relaxation.

6 Yoga Poses to Manage Diabetes


Yoga is a great physical exercise for individuals without joint pressure who want to maintain good diabetes. With relaxed postures, breathing exercises, and meditation, yogic asanas improve insulin production, revive beta cells, and regulate diabetes triggers.

Dhanurasana

The bow pose, also called Urdva Chakrasana, is an exercise that helps strengthen the back and provides relief from menstrual pains and other discomforts. It can also help manage diabetes and improve overall well-being.

Follow these steps:

  • Lie down on your stomach.
  • Bend your knees and reach out to hold your ankles.
  • Take a deep breath of fresh air and raise your chest off the ground.
  • Keep your gaze straight ahead and pay attention to your breath.
  • Hold this position for about fifteen to twenty seconds.
  • Exhale slowly, lower your chest back down, and release your ankles gently.

This yoga pose helps improve digestion by reducing bloating and constipation. It has positive effects on the liver, intestines, and pancreas, making it beneficial for managing diabetes.

Viprita Karani

Also known as Leg Up the Wall Pose. This pose is great for relaxation and can be beneficial for managing diabetes. Performing this yoga pose, with supervision, can help reduce stress, which in turn can lower your blood pressure and blood sugar levels. It also helps relieve headaches and improve circulation.

To manage diabetes, follow these steps:

  • Find a wall and lie down with your tailbone touching the wall.
  • Relax your neck, chin, and throat.
  • Extend your arms out to the sides, with your palms facing upward.
  • Lift your legs and rest them against the wall.
  • Stay in this position for 5 to 15 minutes.
  • To end the pose, slowly slide your legs down to one side.
 
Bhujangasana

Bhujangasana, also known as the cobra pose, is a beneficial yoga pose. It can help with thyroid issues, slipped discs, and can even help manage diabetes. However, it is important to note that people with hypothyroidism should avoid practicing bhujangasana. Additionally, it can also provide relief for rheumatism.

  • Follow these steps:
  • Lie down on your stomach, flat on the ground.
  • Bring your legs together, but leave a gap of about a foot or two to help with backache.
  • Bend your hands at the elbows and rest them beside your shoulders.
  • Inhale slowly as you lift your chest off the ground.
  • Keep your gaze straight ahead and let your muscles relax.
  • Exhale slowly and lower your chest back to the ground.
  • After completing the exercise, lie flat on your stomach with your legs together for about a minute before resuming your regular activities.

Paschimottanasana

Paschimottanasana, a therapeutic forward bend pose in yoga, can be a beneficial step to manage diabetes. It can help lower blood pressure, promote weight loss, and provide relief from anxiety, headaches, and fatigue.

Follow these steps:
  • Sit on the floor and stretch out your legs in front of you.
  • Then, lean forward from your hips and gradually reach your hands toward your feet.
  • As you do this, your upper body should fold over your legs, and gently tuck your chin towards your chest.
  • Don't forget to keep breathing while you're in this position.
  • Remember, these simple exercises can help you manage diabetes.
 
Vajrasana

Vajrasana, also known as the diamond pose, is an easy sitting position. You can practice it at any time of the day. This pose is commonly used for practicing different poses and meditation. Regularly practicing Vajrasana helps make your body healthier and stronger. Additionally, it can also help in managing diabetes.

Follow these steps:

  • Kneel down on the floor.
  • Make sure the toes of both feet touch each other.
  • Rest your buttocks on your heels.
  • Place your hands on your knees, palms facing upward.
  • Take a deep breath and exhale as you hold this pose for around two minutes.
  • Gradually increase the time you hold this position.
 
Supta Matsyendrasana

This pose is great for relieving pain and stiffness in your spine, back, and hips. It can also help manage diabetes by lowering your blood sugar levels and stimulating your abdominal organs.

  • To manage diabetes, lie down on your back and bend your legs at the knees.
  • Next, stretch your arms out to the sides with your palms facing down.
  • Then slowly move your knees to the left side while keeping them together and at hip level.
  • Hold this position for 30 seconds, and then return to the center.
  • Repeat the same steps on the other side.

Conclusion

Managing diabetes is crucial for overall well-being. Incorporating yoga into your routine can have numerous benefits to help manage diabetes effectively. Regular practice of yoga can improve blood sugar levels, increase insulin sensitivity, reduce stress and anxiety, and enhance overall strength and flexibility. Specific yoga poses such as Dhanurasana, Viprita Karani, Bhujangasana, Paschimottanasana, Vajrasana, and Supta Matsyendrasana can be beneficial in managing diabetes. Remember, these simple exercises, when done regularly, can play a significant role in managing diabetes and promoting a healthier lifestyle.


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