Effective Yoga Poses for Diabetes Management | Improve Blood Sugar Levels

How often have people mentioned, “Do yoga for diabetes; it will help you,” especially regarding type 2 diabetes? This leads to an intriguing question: “Is yoga good for type 2 diabetes?”

Indeed, considerable evidence supports yoga’s positive impact on h. Yoga, encompassing both physical postures and a holistic lifestyle, significantly manages and prevents diabetes.

It aids in weight management, improves blood sugar control, reduces stress, and enhances flexibility.

Now that we’ve covered the basics let’s see how incorporating yoga into our everyday lives can help prevent and manage diabetes.

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Yoga as a Lifestyle Tip for Yoga for Diabetes Prevention and Management

Adopting yoga as part of your lifestyle can be transformative, especially for diabetes management and prevention. Here’s why:

• Mindful Eating: Yoga encourages mindfulness, which can positively impact your eating habits and help regulate yoga for diabetes.
• Reduce Stress: Regular yoga practice reduces stress, which is crucial for yoga for diabetes management since stress can spike blood sugar levels.
• Daily Practice: Incorporating yoga for diabetes into your daily routine can yield significant health benefits, even if you practice it for a short duration each day.
• Hydration: Staying hydrated is vital for metabolic health, reinforcing the benefits of yoga for diabetes.
• Quality Sleep: Improved sleep is another benefit of regular yoga for diabetes, which is essential for balancing blood sugar levels.

Following these lifestyle tips, let’s move on to specific yoga poses beneficial for diabetes.

13 Yoga Poses/Asanas for Diabetes that can Help You

1. Viprita Karani or Leg up the Wall Pose

This is an inversion pose that’s perfect for helping you relax. Performing this yoga pose for diabetes under supervision is also known to help lower stress, which, in turn, helps lower your blood pressure and blood sugar levels.

The leg-up-the-wall yoga pose for diabetes also helps relieve headaches and increase circulation.

• Lay down with your tail-bone perpendicular to a wall
• Relax – chin, throat & neck.
• Stretch your arms out to the sides with your palms facing up.
• Raise your legs against the wall
• Remain like this for 5 to 15 minutes.
• Release by slowly sliding your legs down to the side.

2. Supta Baddha Konasana or Reclining Bound Angle Pose

Perfect for calming you down, this yoga pose for diabetes is also perfect to help beat any stress you might be feeling. Because of this, performing this pose can help lower our blood sugar and blood pressure levels.

Apart from that, this yoga pose for diabetes also helps stimulate your abdominal organs, bladder and kidneys – all of with can improve their functioning.

• Sit down in padmasana, bring the soles of your feet together with your knees pointing outwards.
• Next, slowly lean back until your back is flat on the floor and relax the area around your hips.Rest your hands alongside your body with your palms facing up.
• Stay in this pose for up to 10 minutes.
• To get up, slowly bring your knees together, turn to your side, and use your hands to push up into an upright sitting position.

3. Paschimottanasana or Seated Forward Bend:

A therapeutic forward bends pose, paschimottanasana is a perfect yoga pose for diabetes. It can help lower blood pressure, promote weight loss, and relieve anxiety, headaches, and fatigue.

• Sit on the floor with your legs extended.
• Next, bend forward from the hips and slowly move your hands towards your feet.
• At this point, your torso should fold over your legs and tuck your chin to your chest.
• Remember to breathe while in this position

4. Urdhva Mukha Svanasana or Upward-facing Dog:

This backbend puts a significant load on your muscles and, therefore, is perfect to help build muscle mass – which in turn helps you lose weight. This pose also helps lower blood pressure, boost circulation, and stimulate your abdominal organs.

This is the best yoga pose for diabetes.

• Lie down on your stomach with legs extended behind you.
• Place your palms flat on the floor and keep your forearms perpendicular to the floor.
• Next, straighten your arms and lift your upper body.
• Ensure that you keep a slight bend in your elbows to help engage your thighs, arms, and abdominal muscles.
• Look forward and keep your neck relaxed as you do this pose.

5. Dhanurasana or Bow Pose

This backbend yoga pose for diabetes helps open up your chest and stimulates your abdominal organs. It also helps lower your blood sugar levels, relieve constipation and respiratory ailments.

• Lie down on your stomach.
• Keep your arms by your sides, palms up.
• Bend your knees, reaching hands to your ankles.
• Grab your ankles and lift your head, chest, and knees up.
• Take deep breaths, looking straight ahead.
• Stay like this for up to 30 seconds.
• Let go and relax as you breathe out.

6. Supta Matsyendrasana or Supine Spinal Twist

This yoga pose for diabetes is perfect for relieving pain and stiffness in your spine, back, and hips. It is also perfect for helping lower your blood sugar levels and stimulate your abdominal organs.

• Lay flat on your back and fold your legs at the knees.
• Next, extend your arms to your sides with your palms facing down.
• Then, slowly move your knees to the left side, keeping your knees together and at the hip level.
• Hold this pose for 30 seconds, then return to the central position.
• Then repeat on the other side.

7. Kapal Bhati

This is a breathing method where you breathe out forcefully through your nose and let the breath come back in naturally. It is known for its cleansing and energising effects on the body and mind.

• Sit comfortably with your legs crossed and keep your spine straight.
• Take a deep inhalation, filling your lungs completely.
• Exhale forcefully and quickly through your nose while contracting your abdominal muscles.
• Allow the inhalation to happen naturally without force.
• Repeat this process for a desired number of rounds, starting with 20-30 breaths and gradually increasing over time.
• After completing the rounds, take a few moments to observe the sensations in your body and return to normal breathing.

8. Nauli Kriya

Nauli Kriya is a yogic cleansing technique that involves isolating and contracting the abdominal muscles, creating a rolling motion in the belly. It massages the internal organs and enhances digestion. This is the best yoga pose for diabetes.

• Stand with your feet hip-width apart, knees slightly bent.
• Place your hands on your thighs for support.
• Exhale completely and hold your breath out.
• Contract your abdominal muscles, starting from the lower abdomen and moving the muscles in a wave-like motion to the right, center, and left.
• Try to isolate the muscle movement and create a rolling sensation in the belly.
• Release the contraction and take a deep breath in.
• Repeat this practice for a few rounds, gradually increasing the number of repetitions as you progress.

9. Supta Hastapadasana

Also known as the Supine Hand to Foot Pose, it is a relaxing forward fold that stretches the back of the body, including the hamstrings and calves.

• Lie down on your back with your legs together and arms resting beside your body.
• Take a deep inhalation.
• Exhale and slowly lift your legs off the ground, keeping them straight.
• Continue exhaling as you gently bring your legs toward your upper body, reaching for your toes or holding onto your ankles.
• Keep your spine and neck relaxed on the ground.
• Hold this position for a few breaths, enjoying the stretch.
• To release, inhale and slowly lower your legs back to the ground.

10. Yog Mudra (Forward Fold in Vajrasana)

It is a forward fold variation performed while sitting in Vajrasana (Thunderbolt Pose). It stretches the spine, shoulders, and hamstrings while promoting relaxation.

• Begin by sitting in Vajrasana with your knees and feet together and your buttocks resting on your heels.
• Place your hands on your thighs.
• Inhale deeply, lengthening your spine.
• Exhale and slowly fold forward from your hips, walking your hands forward on the floor.
• Allow your forehead to rest on the ground or on a prop if needed.
• Relax your shoulders and let your spine gently stretch.
• Stay in this position for a few breaths, focusing on deep, slow breathing.
• To release, inhale and slowly come back up to an upright position.

11. Marichasana

Marichasana, or Marichi’s Pose, is a seated twist that stretches the spine, shoulders, and hips while aiding in digestion and detoxification.

• Sit with your legs straight out in front.
• Bend your right knee and put your right foot on the floor close to your right hip.
• Keep your left leg straight.
• Breathe in and make your back straight.
• Breathe out and twist to your right, touching your left elbow to your right knee.
• Use your elbow as leverage to deepen the twist while keeping your spine tall.
• Hold this position for a few breaths, feeling the stretch in your spine and shoulders.
• To release, inhale and slowly come back to the centre, then repeat on the other side.

12. Parsvakonasana (Revolved Side Angle Pose)

Parsvakonasana, or Side Angle Pose, is a standing pose that strengthens the legs, stretches the hips and groins, and opens the chest and shoulders.

• Begin in a standing position with your feet wide apart, facing forward.
• Turn your right foot out to the side, ensuring that the heel aligns with the arch of your left foot.
• Bend your right knee, bringing it directly over the ankle.
• Extend your left leg, keeping it engaged and the foot grounded.
• Inhale and raise your left arm overhead.
• Exhale and bend sideways to the right, bringing your left arm alongside your ear.
• Rest your right forearm on your right thigh, reaching your right fingertips toward the ground or a block.
• Gently open your chest and look up toward your left hand.
• Hold the pose for a few breaths, feeling the stretch along the side of your body.
• Inhale and come back up to the starting position, then repeat on the other side.

13. Purvottanasana

Purvottanasana, or Upward Plank Pose, is an intermediate pose that strengthens the arms, wrists, and core muscles while opening the chest and shoulders.

• Sit on the floor with your legs out in front and apart as wide as your hips.
• Put your hands a bit behind you on the floor, fingers pointing at your feet.
• Press your hands firmly into the ground and lift your hips off the floor.
• Straighten your arms, engaging your shoulder blades and lifting your chest.
• Keep your legs active, pressing through your heels.
• Lengthen your neck and gaze forward or gently tilt your head back.
• Hold this pose for a few breaths, focusing on maintaining stability and engagement in your core.
• To release, exhale and slowly lower your hips back to the ground.

Remember to listen to your body and practice safely. For those new to yoga or with health concerns, it’s important to consult a qualified yoga instructor.

Below, you’ll find some essential safety tips to consider.

Safety Precautions & Considerations While Doing Yoga Pose for Diabetes

While yoga offers myriad benefits for diabetes management, it’s important to approach it with safety in mind:

• Consultation: Always consult your healthcare provider before beginning any new exercise, including yoga for diabetes, to ensure it’s safe based on your health condition.
• Blood Sugar Monitoring: To avoid hypoglycemia(low blood sugar levels), monitor your blood sugar levels before and after practicing yoga for diabetes.
• Gentle Beginnings: Start with basic yoga poses and gradually progress. This approach is key in yoga for diabetes, allowing your body to adapt without strain.
• Hydration: Keeping hydrated is particularly important when practicing yoga for diabetes, as dehydration can impact blood sugar levels.
• Listening to Your Body: In yoga for diabetes, avoiding poses that cause discomfort is crucial, emphasizing the practice’s focus on harmony and balance.
• Supervised Practice: When new to yoga for diabetes, practice under the guidance of a qualified instructor who can modify poses to accommodate your needs.

How We At Fitterfly Can Help You!

Yoga is great! It keeps you flexible, works as a form of exercise, and, as you can see, has several benefits. But because it is such a scientific practice, it is essential to be done under the supervision of a trained professional.

And that’s where Fitterfly comes in. Once you enroll in Fitterfly’s Diabetes Prime Program, you have access to a trained physiotherapist who can guide you through exercising correctly and following a plan customised to your fitness level and abilities.

In addition, our team of experts will help you manage your blood sugar levels and curate a diet chart for your mental and physical health.

So, if you want to get fitter and manage your blood sugar levels like a pro, Fitterfly’s Diabetes Prime Program is perfect for you. Want to learn more? Call us on 08069450746

It’s crucial to remember that while yoga offers numerous benefits for individuals with diabetes, it should complement rather than replace conventional diabetes treatments.

Always consult healthcare providers before starting a new exercise plan, especially if you have specific health conditions or concerns.

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