Diabetes is a metabolic disorder that affects the blood glucose level in your body. Insulin is a hormone secreted by the pancreas gland that allows glucose to enter cells for energy. The primary function of insulin is to regulate blood glucose levels in the body. But for diabetic people, either they are not able to effectively use the insulin present in the bloodstream or they don’t have enough insulin in their body. If not managed properly Diabetes can cause severe complications. For people suffering from diabetes, diet and exercise are the keys to regulating the blood sugar level in the body and preventing these complications. Yoga poses to control diabetes are an effective way to improve your overall health without dealing with any complications.
Also, one should not forget its mind-blowing abilities to lower stress and anxiety. Also, there are certain yoga asanas that stimulate the pancreas gland and increase the production of insulin hormones in your body. Here are some effective yoga asanas that will help you manage your diabetes.
Seven yoga poses for diabetes
1. Bridge Pose
- Lie down on your yoga mat and bend your knees, keeping your feet flat. Make sure that your knees are hip-width apart.
- Rest your hands on either side of your body.
- Now press onto your heels and lift your hips, lower back, and torso off the mat.
- Bring your hands underneath your back and interlace your fingers to give you more lift.
- Use your core muscles, hamstrings, and glutes muscles to hold this pose. Stay in the pose for 30 seconds and gently bring yourself back.
- Make sure to not put pressure on your neck and keep your weight on your shoulders.
Benefits: The bridge pose, or Setu Bandhasana, is an effective yoga asanas to cure diabetes by improving your digestion and blood circulation. Apart from that, it relieves you from lower back pain and anxiety.
2. Seated Forward Bend
- Sit on your yoga mat, keeping your back straight and your legs stretched out in front of you.
- Inhale as you raise your arms over your head, and as you exhale, bend forward and try to grab your toes with your hands.
- Gently rest your forehead on your thighs and breathe deeply.
- It is best to keep your legs straight, but if you are a beginner, then it is best to bend your legs a little bit to avoid any back strain.
- Try to maintain this pose for 30 to 60 seconds and then release.
- People with severe back pain and asthma should avoid this yoga pose.
Benefits: Seated forward bend, or Paschimottasana, is an effective yoga pose for people suffering from diabetes. It lowers your blood pressure and helps with regulating the insulin level in your body. It works on your abdominal muscles and helps in getting rid of that belly fat.
3. Frog Pose
- Begin this pose with Vajrasana.
- Now clench your fist of both hands and, while clenching your fists, press your thumbs inside your fingers.
- Press your navel with your both fists and bend forward while exhaling.
- Now hold your breath while you hold that position and keep your gaze straight.
- Stay in the pose for a few seconds and then gently come back to Vajrasana.
Benefits: Frog pose, or Mandukasana, is highly beneficial for people dealing with diabetes. It increases insulin production in the body. Regular practice of the Frog pose prevents the onset of diabetes, and for people who are suffering from diabetes, this yoga pose prevents its further complications and helps in managing it.
4. Bow Pose
- Lie down on your belly, keeping your feet hip-width apart, and rest your arms on either side of your body.
- Slowly bend your knees upward and grab your ankles with your hands.
- As you inhale, lift your chest and upper torso off the mat and pull your legs upward and stretch them.
- Stay in the pose for 10 to 15 seconds and try to breathe deeply.
- Now, gently release from the pose by lowering your legs and chest to the ground.
Benefits: Bow pose, or Dhanurasana, is the best pose to regulate your pancreatic gland. Apart from that, it relieves you from constipation and fatigue and strengthens your core muscles.
5. Downward-Facing Dog
- Start from a tabletop position with your wrist underneath your shoulder and knees beneath your hips.
- Take a deep breath in and as you exhale, straighten your legs and lift your hips towards the ceiling in an inverted “V”.
- Try to keep most of your body weight on your feet rather than on your arms.
- Make sure you spread your fingers as wide as you can to avoid any strain on your wrists.
- If you are a beginner, then bend your legs a little to avoid any strain on your lower back.
- Continue to breathe and slowly come out of the pose after 30 seconds.
Benefits: It is one of the best yoga poses to manage diabetes as it improves blood circulation in the body. It also strengthens as well as tones your leg and lower back muscles.
6. Supine Spinal Twist
- Lie down on your yoga mat with your legs stretched and arms stretched at shoulder level.
- Bend your right knee and pull it towards your chest, then move it towards the left side.
- Keep your gaze on the opposite side.
- Now use your left hand and put some pressure on your bent knees.
- Stay in the pose for thirty seconds and keep breathing.
- Now slowly stretch out your right knee and repeat this process with your left knee on the other side.
Benefits: It is a restorative yoga pose that improves your blood circulation towards your digestive organs. It massages your abdominal muscles and organs and helps in regulating your blood sugar level. Apart from that, it also removes stiffness from your spine, lower back, and hips.
7. Plow Pose
- Lie down on your yoga mat with your arms resting on both sides and legs stretched outwards.
- Now lift your legs, hips, and back off the mat with a jerk.
- Place your hands on your back to support it and bring all your body weight to your shoulders.
- Now slowly lower your feet to the ground above your head and try to touch the ground with your toes.
- If you are unable to touch the floor with your feet, then use a block for support.
- Try to hold this pose as per your comfort and then release it gently.
Benefits: Plow pose, or Halasana, not only prevents sugar spikes in your body but also stimulates your thyroid gland. It also improves blood circulation and reduces stress and anxiety in the body. It is an extremely beneficial yoga pose to relieve insomnia, gastrointestinal disorders, back pain, and headaches.
Bottom Line
Regular practice of yoga can help with managing your diabetes and overall wellbeing. For some people, yoga is a way of creating harmony between the mind and body. If you are new to yoga, then it is best to consult your doctor before starting a new exercise regime and practice these seven yoga poses for diabetes management.
Mr. Vijay Kumar Pandey is an eminent Yoga teacher with 15 years of experience. He excelled himself in Iyengar Yoga under the guidance of revered master BKS Iyengar Read More
