Managing diabetes effectively often requires a combination of lifestyle changes, and yoga can play a vital role in improving insulin resistance. Yoga for diabetes helps regulate blood sugar levels, reduce stress, and enhance overall health. That’s why we are here with a ‘yoga for diabetes’ guide to aid your recovery.
In this blog, Alpesh Yoga – trusted for yoga teacher training in Goa – will list out the best yoga postures for diabetes to help you on your wellness journey.
How Yoga Helps with Insulin Resistance
Before we get into the yoga postures for diabetes, let’s see how yoga helps in combating insulin resistance. Yoga improves blood circulation, stimulates the pancreas, and relaxes the body, all of which are necessary for diabetes management.
Regular practice of yoga can increase insulin sensitivity, reduce stress hormones, and improve glucose metabolism.
10 Best Yoga Postures for Diabetes
Here are the best yoga poses for diabetes that you can incorporate into your daily routine:
1. Paschimottanasana (Seated Forward Bend)
Yoga for diabetes starts with Paschimottanasana which stretches the spine, stimulates the pancreas, and controls blood sugar.
- Sit down with your legs straight.
- Inhale and lift your arms up.
- Exhale, bend forward and try to touch your toes.
- Hold for 20-30 seconds.
A great yoga pose to control insulin resistance indeed.
2. Bhujangasana (Cobra Pose)
One of the best yoga poses for diabetes, Bhujangasana stimulates the abdominal organs and insulin production.
- Lie down on your stomach with your palms under your shoulders.
- Inhale and lift your chest up.
- Keep your elbows slightly bent and hold for 15-20 seconds.
Adding this to your yoga practice will supercharge your yoga for diabetes management.
3. Dhanurasana (Bow Pose)
Dhanurasana is a powerful pose for diabetes as it stretches the pancreas.
- Lie down and bend your knees.
- Hold your ankles with your hands.
- Inhale and lift your chest and legs up.
- Hold for 20-30 seconds.
This will improve insulin sensitivity and help with diabetes recovery.
4. Ardha Matsyendrasana (Half Spinal Twist)
A classic pose of diabetes yoga, this asana stimulates the digestive system and blood sugar. Here’s how to do it:
- Sit with your legs straight.
- Bend your right knee and place your foot outside your left thigh.
- Twist to the right, placing your right hand behind you and your left hand on your knee.
- Hold for 15-20 seconds and then switch sides.
This yoga pose will help detox the body and regulate insulin.
5. Mandukasana (Frog Pose)
Mandukasana is an important pose in ‘yoga for diabetes’ guides available online as it targets the pancreas directly.
- Sit on your heels with your fists closed.
- Place your fists on your abdomen.
- Exhale and fold forward, keep your back straight.
- Hold for 10-15 seconds.
Regular practice will improve pancreas health and reduce insulin resistance.
6. Setu Bandhasana (Bridge Pose)
Setu Bandhasana is another important pose in yoga postures for diabetes since it increases blood circulation and stimulates endocrine glands.
- Lie down with your knees bent and feet on the ground.
- Lift your hips up, keep your shoulders down.
- Hold for 20-30 seconds.
Incorporating this pose into your routine amplifies the benefits of yoga for diabetes.
7. Surya Namaskar (Sun Salutation)
Surya Namaskar is a sequence of poses that form a cornerstone in yoga for diabetes. It gives your whole body a workout, boosts your metabolism, and helps control insulin.
- Do 5-10 rounds of Surya Namaskar each day.
- Breathe throughout the sequence.
This energetic practice makes you more flexible and improves your overall health.
8. Vrikshasana (Tree Pose)
Balance poses like Vrikshasana are crucial to yoga poses for diabetes because they sharpen your focus and steady your blood sugar levels.
- Stand tall and put your right foot on your left inner thigh.
- Put your palms together in a prayer position.
- Stay in this pose for 20-30 seconds then switch sides.
This yoga pose helps you stay mindful and lowers stress.
9. Balasana (Child’s Pose)
A restorative pose in yoga for diabetes, Balasana reduces stress and promotes relaxation from everyday stresses. Here’s how to do it:
- Sit on your heels and extend your arms forward.
- Lower your chest to the ground.
- Breathe deeply and hold the pose for 30-60 seconds.
Stress management is crucial for diabetes management, and this pose helps achieve it.
10. Shavasana (Corpse Pose)
Shavasana tops the list of yoga poses for diabetes. It brings down stress hormones and improves blood sugar levels.
- Lie on your back with your arms at your sides.
- Shut your eyes and pay attention to your breathing.
- Remain in this pose for 5 to 10 minutes.
When you finish your yoga routine with Shavasana, you boost the good effects of yoga for diabetes.
Recommended yoga readings:
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Choosing the Best Yoga Center in Goa: 9 Tips
Yoga for Diabetes Recovery: Final Words
Incorporating yoga for diabetes into your lifestyle can significantly improve insulin resistance and overall well-being. These yoga postures for diabetes are simple yet powerful tools to manage blood sugar levels naturally.
Start your yoga journey today and embrace a healthier, more balanced life! Got any questions to ask? Send them to alpeshyoga@gmail.com and get a quick reply from an experienced yoga teacher. Want to learn yoga. We recommend starting with our short courses listed below.
Namaste!
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