Yoga Poses for Diabetes: 10 Effective Asanas to Control Blood Sugar

It takes more than just medication and diet to manage diabetes. Yoga, a holistic practice, has been shown to be a useful means of blood sugar regulation because it improves circulation, increases insulin production, and reduces stress hormones like cortisol, which are commonly linked to blood sugar imbalances. Let's look at 10 effective yoga poses that can help in diabetes management.

1. Viparita Karani (Legs-Up-the-Wall Pose)

Benefits:

• Promotes relaxation and lowers cortisol levels, regulating blood sugar levels.
• Enhances circulation to abdominal organs, supporting function of pancreas.
• Reduces stress,helping in emotional health and promotes steady blood sugar levels.
• Aids with digestion and decreases bloating, it is particularly helpful after meals.

How to Do It:

1. Lie close to a wall on your back .
2. Place your legs against the wall and raise them vertically.
3. With your palms facing up, keep your arms at your sides.
4.  Take a deep breath and hold the position for 5-10 minutes.
5. Slowly bring down your legs and sit up.

 

2. Bhujangasana (Cobra Pose)

Benefits:

• Increases the synthesis of insulin by stimulating the pancreatic.
• Reduces blood sugar spikes, enhances digestion, and stretches abdominal organs.
• With regular practice lowers insulin resistance.
• Reduces neck and back stress and enhances lung function and posture.

How to Do It:

1. Stretch your legs out and point your toes back while lying flat on your stomach.
2. Place your palms beneath your shoulders.
3. Take a breath, arch your back, and slowly raise your head and chest off the floor.
4. Maintain a comfortable posture with your shoulders and elbows slightly bent.
5. Hold for 15-30 seconds, then exhale and return to your starting position.

3. Dhanurasana (Bow Pose)

Benefits:

• Include stimulating the pancreas and strengthening the abdominal muscles.
• Improves digestion, lowering sugar spikes and increasing the absorption of glucose.
• Enhances overall circulation and insulin sensitivity.
• Supports better metabolic function and opens the chest.

How to Do It:

1. With your arms by your sides, lie on your stomach.
2. Grab your ankles with your hands and bend your knees.
3. Take a breath and raise your head, thighs, and chest off the floor.
4. Hold the posture for 15 to 20 seconds, keeping your eyes forward.
5. After exhaling, carefully lower your body to the floor.

 

Also Read: 15 Superfoods to Manage Diabetes Naturally: Veg & Non Veg

 

4. Paschimottanasana (Seated Forward Bend)

Benefits:

• Improves digestion, reduces mental stress, and stretches the spine.
• Improves the pancreatic blood flow for better control of blood sugar.
• Improves the absorption of nutrients by stimulating the abdominal organs.
• Stabilizes blood sugar levels, lowers tension, and balances the flow of energy.

How to Do It:

1. With your legs out in front of you, sit on the floor.
2. Take a breath and lift your arms above your head.
3. Breathe out and reach for your toes while bending forward.
4. Maintain a straight spine and concentrate on your breathing.
5. Hold for 30 seconds, gradually get back to your sitting position.

5. Sarvangasana (Shoulder Stand)

Benefits:

• Improves insulin sensitivity and metabolism by increasing blood supply to the thyroid.
• Promotes improved hormonal balance and circulation.
• Improves metabolic activities, which supports pancreatic function.
• Prevents emotional glucose spikes by promoting calmness and lowering tension.

How to Do It:

1. Raise your legs vertically while lying flat on your back.
2. Raise your hips off the floor and use your hands to support your lower back.
3. Make sure your shoulders, torso, and legs are all in a straight line.
4. After 20 to 30 seconds of holding the position, carefully lower your body.

6. Vajrasana (Diamond Pose)

Benefits:

• Promotes the synthesis of insulin and aids with digestion.
• Decreases gas and bloating by improving circulation to the lower belly.
• Helps with digestion, which helps control  post-meals blood sugar.
• Improves overall digestive health and strengthens the pelvic muscles.

How to Do It:

1. Sit back on your heels while kneeling on the ground.
2. Put your hands on your thighs and maintain a straight spine.
3. Hold the pose for five to ten minutes after taking a deep breath.
4. Ideal to practice post-meals.

 

Also Read: Prediabetes Symptoms: Are You at Risk? Key Signs to Look For

 

7. Setu Bandhasana (Bridge Pose)

Benefits:

• Enhances the release of insulin by the pancreas and strengthens the core muscles.
• Enhances the circulation and supply of oxygen to the abdominal organs.
• Supports sugar management by improving metabolic and digestive processes.
• Enhances posture, flexibility, and spine strength.

How to Do It:

1. With your feet flat on the floor and your knees bent, lie on your back.
2. With your palms facing down, place your arms by your sides.
3. Take a breath and raise your hips off the floor to form a bridge.
4. After 15 to 30 seconds of holding the pose, softly drop your hips.

8. Ardha Matsyendrasana (Half Spinal Twist)

Benefits:

• Stimulates the pancreas, which helps control blood sugar levels.
• Enhances circulation to the digestive organs and provides a massage.
• Increases the flow of blood to the abdomen, stabilizing blood sugar.
• Maintains a balanced metabolic system and eases spinal tension.

How to Do It:

1. Stretch your legs out while sitting on the floor.
2. Position your right foot on the outside of your left thigh while bending your right knee.
3. Position your left elbow on the outside of your right knee and your right hand behind you for support.
4. Hold the position for 20 to 30 seconds after twisting your torso to the right.
5. Repeat on the other side.

9. Shavasana (Corpse Pose)

Benefits:

• Lowers cortisol levels and relaxes the neurological system to reduce stress.
• Helps regulate blood sugar levels and encourages mental balance and relaxation.
• Improves general well being and mental concentration for improved diabetic management.

How to Do It:

1. Place your arms at your sides, palms up, and lie flat on your back.
2. Shut your eyes and pay attention to your breathing.
3. From your toes to your head, relax all the parts of your body.
4. Hold the position for five to ten minutes.

 

Also Read: Exercise for Diabetes: Top 7 Workouts to Control Blood Sugar Naturally

 

10. Surya Namaskar (Sun Salutation)

Benefits:

• Uses dynamic motions to improve flexibility, metabolism, and circulation.
• Controls blood sugar levels and activates the pancreatic.
• Enhances lung capacity, cardiovascular health, and general vitality.
• Maintains mental and physical stability for complete diabetes care.

How to Do It:

1. Start with a standing prayer stance and work your way through a series of poses.
2. Transition  through cobra pose, planks, lunges, and forward bends.
3. Move smoothly with your breath as you repeat the sequence eight to twelve times.

Sugar Care Diet Chart: Your Ideal Companion to Yoga

Incorporating yoga with a balanced diet enhances its benefits; a low-glycemic diet provides essential vitamins and minerals and helps keep blood sugar levels stable.

How It Complements Yoga:

• Avoids post-meal sugar levels.
• Improves the metabolism and insulin-regulation benefits of yoga.

Download our Sugar Care Diet Chart for a complete guide to managing diabetes naturally.

Sugar Care Atta: Diabetes-Friendly Flour for Better Control

Why It’s Perfect for Diabetics:

Sugar Care Atta is scientifically crafted from low-glycemic millets that help to stabilize blood sugar levels. Its high fiber content maintains energy levels and facilitates digestion.

Try Sugar Care Atta today for wholesome, diabetic-friendly meals.

Conclusion

A natural and efficient method of managing diabetes is to incorporate yoga into your daily practice. These ten poses can improve insulin function, control blood sugar, and improve general health when paired with a balanced diet such as the Sugar Care Diet Chart.

Now is the time to take control of your health; and embrace the journey towards better diabetes management.

Yoga Poses for Diabetes FAQs

1. How does yoga help manage blood sugar?
Yogalowers stress, enhances insulin sensitivity, and boosts metabolic function, thus helping to regulate blood sugar levels naturally.

2. Which yoga poses are best for controlling diabetes?
Poses like Paschimottanasana, Surya Namaskar, Bhujangasana, and Dhanurasana improve pancreatic function and insulin regulation.

3. How often should I practice yoga to see results?
Practice yoga 4–5 times a week for half to one hour for  improvements in blood sugar spikes and overall well-being.

4. Can yoga alone manage my blood sugar?
Yoga can help, but complementing it with a balanced nutritious diet, like the Sugar Care Diet Chart, and medical advice is more effective.

5. How does Sugar Care Atta aid in blood sugar control?
Sugar Care Atta, made with low-GI millets, controls sugar and provides sustained energy, helping in diabetes management.

6. Are there any precautions for diabetics practicing yoga?
Before beginning yoga, diabetics must consult with their doctor, stay hydrated, and stay away from strenuous positions, especially if they have issues.

7. Can yoga help with insulin sensitivity?
Yes, yoga enhances insulin sensitivity by improving glucose uptake and lowering stress-related hormonal imbalances.

8. What is the best time to practice yoga for diabetes?
Morning is best time as it boosts metabolism and sets a positive tone, but can be done anytime if it is practiced regularly.

9. How does the Sugar Care Diet Chart complement yoga?
The Sugar Care Diet Chart manages blood sugar, while yoga improves metabolic activity and insulin function.

10. Can yoga help prevent Type 2 diabetes?
Yes, yoga lowers stress, improves insulin sensitivity, decreases visceral fat, and enhances a healthy lifestyle, helping prevent diabetes.