As per the recently published The Lancet Diabetes and Endocrinology Journal, more than 100 million people in India suffer from diabetes. This blog discusses some of the best yoga asanas for diabetes with pictures. It’s time to stay healthier and fight against this disease by practising easy yoga asanas for diabetes.
Here are the Yoga Poses to Try for Diabetes Management
Here is a detailed list of the yoga asanas for diabetes that you can practise daily to lower your blood sugar levels:
Ardha Matsyendrasana/Half Lord of the Fishes Pose
One of the most effective yoga asanas for diabetes, Ardha Matsyendrasana is a complex posture that also provides benefits to the vertebral column of the practitioners. A single sitting posture, this asana helps in digestion and removes harmful substances from the body.
How to do?
- Start Ardha Matsyendrasana by sitting in Dandasana. Your legs must be stretched in front.
- Flex your right knee and place your right foot outside the left knee.
- Bend your left knee and bring your left foot around the right hip.
- Inhale deeply and raise your left arm as you twist your torso. Pass the left arm around the outer edge of your right knee.
- Hold your right foot with the left hand so that your right knee is closer to your left armpit.
- Inhale deeply and while keeping your back straight, raise your right arm in the front and gaze ahead.
- Exhale and continue twisting towards the right.
- Fix your gaze towards the right and look past your right shoulder.
- Hold the pose for 30-40 seconds.
- Effective in lowering blood sugar levels.
- Helpful for patients with diabetes mellitus.
- Stimulates the kidney and eliminates the excess waste to purify the blood.
- Massages the internal organs such as small intestines and pancreas.
- Helps patients with obesity to shed excess fat.
Mandukasana/ Frog Pose
Do you want to know which yoga pose is the best for diabetes? Mandukasana is the right choice that enhances insulin production in the body and keeps your blood sugar levels in check. Working on the muscles of your thighs, hips, back and core, this asana is a seating posture and is most effective for diabetic patients.
How to do?
- Sit in Vajrasana and close the fists of both hands.
- While clenching the fists, press your thumb inside with the fingers.
- While pressing the navel with both of your fists, exhale and bend forward.
- Hold your breath when you are in the position of bend-forward and keep looking straight.
- Stay in this position for some time (hold the position as much as you can), inhale, and come back to the starting position (Vajrasana).
- Repeat this three to four times.
- Accelerates insulin production in the body.
- Helps to manage diabetes by reducing the blood sugar level.
- Helpful for the digestive system as it activates the Manipura Chakra.
- Reduces depression, anxiety and stress by removing tension accumulated in the body.
- Removes fat from the lower belly region.
Paschimottasana/Seated Forward Bend Pose
This asana stretches your entire back and the muscles of your legs and is very effective for your spine health. Though not one of the easiest yoga asanas for diabetes, you can practise this posture regularly and reap great benefits to keep your blood sugar levels under control. This asana is also noted to regulate your digestive system as it massages your digestive organs and the pancreas.
How to do?
- Sit on the floor with your legs spread forward.
- Straighten your arms and try to touch the toes.
- Push your body to bend forward and place your forehead on the knees.
- Hold the position for 10 seconds.
- Keep your breathing normal while you are maintaining your posture.
- Return to the initial position and relax before starting the next round.
- Controls the glucose levels in the body.
- Stimulates insulin production by massaging the internal organs such as the pancreas.
- Enhances the function of the entire renal system.
- Provides strength and flexibility to the spine.
- Reduces stress and anxiety by promoting mental health.
Are you struggling to find out which pranayama is the best for diabetes? Try Nadi Shodhana Pranayama or Alternate Breathing to assist your diabetes treatment. Along with that, practise Dhanurasana daily to relieve stress and fatigue from your body while strengthening your back and stimulating the abdominal organs.
How to do:
- Start with the Prone position.
- Keep your hip feet width apart and place your arms on the side of your body.
- Now, bend your knees and try to hold your ankles.
- As you pull your legs backwards, lift your chest from the ground.
- Maintain a stable position with normal breathing.
- After 20 seconds or till you can hold, gently release this posture bringing your legs and upper body back on the ground.
- Influences glucose levels and enhances insulin production.
- Very effective in reducing Body Mass Index and additional fat from the body.
- Stimulates the pancreas and the liver and assists in diabetes management.
- Helps in digestion, eradicates constipation and promotes optimum liver functioning.
- Regulates the hormone secretion levels in the body.
One of the easiest yog-kriyas for diabetes, Kapalbhati is technically a breathing exercise that is highly effective for people suffering from Type 2 Diabetes. From reducing weight to increasing your metabolic rate, this simple breathing exercise increases blood circulation and also improves the oxygen level in the body. The exercise also casts a calming effect and reduces mental tension and agony.
How to do?
- Keep your back straight and sit in Sukhasana.
- Place your palms on your knees.
- Take a deep breath as you pull your stomach inwards forcefully.
- Exhale with full force through your nose.
- Make sure that your abdominal muscles contract with every exhalation.
- Try to practise at a steady rhythm and complete two or three rounds.
- Decreases blood sugar levels and improves insulin sensitivity.
- Increases the blood flow in the internal organs to improve metabolism rate.
- Burns extra fat and lowers the BMI rate.
- Stimulates the pancreas and removes toxins from the body.
- Reduces your overall weight.
Yoga is the key to controlling your blood sugar levels naturally. So, by following a regular regime of yoga asanas for diabetes along with lifestyle changes and a healthy diet, you can create a better life. So, bring out the yoga mat and sign up for our yoga classes today.