20 yoga poses for Diabetes to control sugar levels
Yoga is an ancient practice followed by thousands of people around the world. Many people have benefited from practicing yoga daily. From the relaxed mind to a good night’s sleep, yoga has infinite positive effects on the human body. In today’s fast-paced life, where people have sedentary lifestyles, yoga plays an important role in keeping people fit, healthy and fresh.
However, with age, people develop different disorders due to the malfunction of the body. Diabetes is a medical condition in which blood sugar levels are consistently high and this can lead to many other medical conditions. Higher than normal sugar levels are not healthy. Yoga can be very beneficial to control sugar levels among diabetics, which more or less affects all organs if it is not cured or controlled in time.
Yoga for diabetics
- For diabetic patients, yoga helps rejuvenate the ability to produce insulin and the hormonal secretion of the pancreas.
- Yoga helps diabetics improve the functioning of various parts of the body and tone them to obtain an attractive physique without sweating on expensive machines.
- Yoga is a preferred remedy for all physical illnesses that help a person suffering from diabetes to perform day-to-day activities more effectively.
- Doing yoga regularly improves the function of the endocrine glands and all organs, thus ensuring good production and regulation in the insulin levels of a diabetic.
- There are yoga asanas that help improve blood circulation, digestion and strengthen the immune system and improve aids in the proper circulation of hormones in the body.
- The relief of yoga and prevents chronic diseases, so it keeps all cardiovascular and related diseases at bay.
- Yoga helps your body feel more energetic, fresh and healthy to continue and helps prevent all diseases and disorders related to diabetes.
Yoga poses to help control sugar levels
There are several yoga poses that help control blood sugar and other hormonal levels in the body. Now let’s take a look at some asanas and their benefits for diabetic patients.
1. Yoga asana for diabetics: greeting the sun or Surya Namaskar and its benefits in the control of sugar levels
For people suffering from diabetes, Greeting to the Sun or Surya Namaskar is a useful exercise, as it helps in the administration of insulin in our body. Sun Salutation or Surya Namaskar also helps increase the blood supply to various parts of our body and provides the benefits of an exercise if practiced at 4 rounds per minute. For those who prefer to do Sun Salutation or Surya Namaskar at a slow pace, it will still offer you the benefits of asanas.
Steps to greet the sun or Surya Namaskar: It consists of 8 asanas or yoga poses and some repetitions of some of these asanas. The asanas should be performed in the same sequence as mentioned below.
Pranamasana: Stand upright on the mat with your chest extended. Slowly, as you breathe, raise both hands, bend and clasp your palms to make a namaskar right in front of your chest. Exhale and lower both hands.
Hastauttanasana: Raise both hands and remove them while inhaling so that your biceps are close to your ear. Push your pelvis forward to deepen the stretch. It is necessary to keep in mind that you should not lean back, but should lengthen the spine upwards when trying to touch the sky with your fingers.
Up to Padasana: exhale slowly and lean forward keeping your spine straight, until you touch your feet. To deepen the stretch, flex your knees as you descend. Once you touch your feet try to stretch your knees. Try not to move your hands from this position until you complete the following sequence of asanas.
Ashwa Sanchalanasana: Breathe while stretching your right leg back and try to touch the floor with your right knee and raise your head to look at the ceiling. Make sure your left leg is exactly between the two hands.
Dandasana: Inhale again, now take your left leg back to the side of the right leg so that your whole body is straight. For maximum benefit, try to keep your hands perpendicular to the floor.
Ashtanga Namaskar: Slightly, lower your knees to the floor, with your hand resting on your sides. Raise your hips a little. In this asana, namely the eight points, it is assumed that both hands, knees and feet, along with the chest and chin, touch the ground and that is why the name of the asana is ashtang (eight) namaskar.
Bhujangasana: advances and slowly lifts the chest like a cobra stance. Elbows must be bent. While you inhale, expand your chest and exhale, insert your belly button.
Parvatasana: when exhaling, lift your hips and pelvis to form an inverted “V” shape with your body where your chest is down. Try to keep your heels on the floor while doing the asana.
Ashwa Sanchalasana: Now inhale and bring your left leg back, touch the floor with your left knee and look gently at the ceiling.
To Padasana: exhale, lean forward and touch your feet with your hand keeping your spine straight.
Hastauttasana: While turning the spine back to the erect posture, breathe and leave your hands skyward. Lean back a little to fully stretch your fingers to your feet, push your pelvis a little forward.
Tadasana: Finally, to end the namaskar surya, breathe and return to the normal erect posture. Bend your hands and join the palm in front of your chest. Observe the different sensations you experience during yoga in the body.
Yoga for diabetics: Benefits of Vrikshasana in the control of sugar levels
The posture in Vrikshasana replicates the grace and firmness of a tree. The eyes need to be open while performing the tree posture to maintain the body’s balance.
2. Stand on both legs with your hand together.
- Extend your hands above your head.
- Slowly lift the right leg, the feet towards the left knee.
- Inhale and exhale for a few minutes and repeat the steps again.
Benefits of Vrikshasana: stimulation of hormonal secretion in the pancreas that helps control blood sugar levels.
3. Yoga for diabetics: Dhanurasana or The Bow Pose helps control sugar levels
Dhanurasana or bow posture includes balancing the weight of your body on your abdomen by lifting both halves of your body at the same time.
- Lie on your stomach and your leg should be little separated from the other. Hands by your side.
- To hold your ankles, bend your knees. Inhale, lift your chest up and pull your legs back.
- Look straight ahead while smiling. Rest in this pose stably.
- Take long deep breaths continuously.
Benefits of Dhanurasana or bow posture: Helps maintain a strong digestive system that directly or indirectly helps maintain hormonal levels, thereby controlling diabetes. It also helps reduce abdominal fat to shape your slim body and improves the flexibility of the spine and body posture.
4. Yoga for diabetics: Halasana or plow posture to control sugar levels
- Lie on the floor on your back with your feet on the floor.
- Place your arms close and turn your knees so your feet are level on the floor.
- Now, gradually lift your hips legs.
- Place your hands on your hips while lifting them and use them as a backrest.
- Now, gradually turn your legs on your hips and try to touch the floor behind your head with your toes and rectify your hands so that they are level on the floor.
- Exhale while climbing.
Benefits of Halasana or plow posture: This yoga posture is useful for maintaining a healthy function of the prostate gland and thyroid. Arms and legs are the common problem areas for diabetic patients.
Performing Halasana or plowing posture helps improve blood circulation in the body and specifically in the arms and legs. It also helps provide flexibility to the neck and spine, strengthen the muscles of the back, shoulders and arms.
5. Yoga for diabetics: Ardha Matsyendrasana or half-turn posture to control sugar levels
- Sit with your legs open forward.
- Keep your feet together and your spine straight.
- Bend the left leg and place the heel of your left foot next to the right hip (on the contrary, you can also keep the left leg straight).
Benefits of Ardha Matsyendrasana or the half-turn posture: the benefits of this asana can be felt particularly by the spinal nerves, ligaments and digestive system. Ardha Matsyendrasana gently massages the kidney and liver and ensures improvement over back pain and pain in the hips.
The gentle massage in the liver guarantees proper functioning and secretion of hormones, digestion and, therefore, the production of insulin hormone that regulates blood sugar levels.
6. Yoga for diabetics: benefits of paschimottanasana in diabetes
- Start by sitting and spreading your legs on the floor. Hold the big toe with your thumb and index finger.
- Exhale slowly and crouch and try to touch your knees with your forehead.
- Your elbows should not touch the ground. Do not inhale.
- Rest up to 5 counts in this position and start inhaling once you return to the original sitting position.
Benefits: Paschimottanasana helps prevent diabetes and is very useful for men against infertility. This yoga posture helps to massage the upper and lower quadrants of the abdomen, including all organs, such as the kidneys, adrenal glands, liver, pancreas, spleen and intestines.
This asana helps the body fight headache, stomachache, batteries, hip and back pain and weakness of the body.
7. Yoga for diabetics: Sarvangasana or shoulder support posture and its benefits in the control of blood sugar levels
- Lie on the mat with your legs open forward.
- Raise your legs by lifting them straight or bending your knees.
- Place your palms on your hips and back and get up while your toes point to the ceiling.
- Place your weights on your shoulders and breathe slowly, securing your chin in your chest.
- Elbows should touch the ground. Hold this position as long as you can.
- Go back to the lying position by gently lowering your body.
Benefits of Sarvangasana or shoulder support posture: The asana is designed to provide a powerful stretch back to the top of the spine and works in the lower back. Sarvangasana drains the blood from the legs, counteracts diabetes and massages the visceral organs.
8. Yoga for diabetics: Benefits of Balasana for diabetes
- Start by sitting on the yoga mat with your weight on your knees. Then, rest your feet on the floor and start sitting on your heels.
- Stretch your thighs a bit. Exhale and tilt forward from the waist.
- While extending your back, your stomach should rest on your thighs. Then stretch your arms forward to lengthen your back.
- If you are flexible enough, try to rest your forehead on the floor. Do not push yourself beyond your limit.
- Balasana is a resting position so your breathing should be normal. It depends on your ability to stay in this pose. Stay 5 counts or even up to 3 minutes.
Benefits of Balasana: It helps to normalize blood circulation in the body and also relieves stress and anxiety, which are one of the main reasons for the increase in blood sugar levels. By calming the mind and body, Balasana helps control sugar levels. It also releases tension in the back, neck and shoulder and also flexes the internal organs, keeping them flexible and good at work.
9. Yoga for diabetics: Supta Vajrasana to control sugar levels
Supta Vajrasana is an extended version of Vajrasana made while lying down while in the Vajrasana posture. It may be a bit difficult at first, but it is recommended for those with diabetes.
- Place a yoga mat and kneel on it. The upper part of your feet should touch the mat. So that your heels are pointing up.
- Now slowly place your butt on your heels. Your heels should be on both sides of the anus.
- Place your palms next to your hips while slowly bending backwards.
- When you bend, rest your right elbow and forearm on the floor, then the left forearm and elbow.
- Taking the stand, lean further back until your head touches the ground.
- Now, slowly, remove your hands and place them on your thighs. However, do not force your leg muscles too much and stay in position until you can.
- While inhaling, take the support of your elbow, lift your head, move your body weight toward your left arm and rise to the starting position.
Benefits of Supta Vajrasana: Better digestion, cure against back and stomach problems, sexual resistance, diabetes and varicose veins. It also helps prevent intestinal and kidney diseases. In addition, it is good for people suffering from various lung conditions.
10. Yoga for diabetics: Benefits of Chakrasan in the control of sugar levels
- Begin by lying on your back and your arms should be extended horizontally, in line with your shoulders.
- When you bend your knees, bring your feet close to your hips. The sole of the foot must be completely on the ground.
- At the same time, turn your head to the right side and look at your right hand. Your shoulder blades should touch the ground.
- It is the tendency of the shoulder blades to rise from the ground when their body is lifted. Your goal is to work against this shoulder trend, so make this stretch effective.
- You should feel the stretch in the areas of the back, stomach, thighs, groin, arms and neck while maintaining the posture.
- You can slowly move your head back after a few minutes. Also start moving your torso and legs to the original position.
Benefits of Chakrasan: Chakrasan is excellent for managing and controlling type 1 and type 2 diabetes. This asana is like a single medication for your multiple bodily diseases, but it can harm you if it is not done correctly.
It ensures the flow of oxygenated blood throughout the body and helps reduce stress. It also strengthens your shoulders and is good for developing blood flow to your eyes. The asana helps improve digestion and reduces the accumulation of fluid in the legs, ankles and feet.
11. Yoga for diabetics: Bhujangasana or cobra posture to control blood sugar levels
Bhujangasana or the cobra’s posture will be done as explained in the asana of Surya Namaskar. One can do this asana individually or as part of Surya Namaskar.
Benefits: Bhujangasana or cobra represent massages and stimulate the pancreas, improving its performance and, therefore, are useful for people with diabetes.
This posture and its variations allow more blood to circulate in the body, which makes the organs healthy to perform their regular functions more effectively.
The researchers found that regular yoga practice leads to improvements in fasting cholesterol and glucose levels.
It massages and tones the abdominal organs such as the pancreas and the liver, stimulates the nervous and circulatory system which in turn helps control diabetes.