15 Yoga Asanas for Diabetes Patients and Their Health Benefits

Diabetes is a metabolic disorder that can be easily prevented with the help of proper exercise. Yoga to cure diabetes can help effectively cure or completely prevent the disease. 

Yoga can help manage diabetes by improving blood sugar control, enhancing insulin sensitivity, and reducing stress. Specific poses stimulate the pancreas, boost digestion, and improve circulation. Regular practice promotes relaxation and overall well-being.

Here are some of the best yoga asanas for diabetes control that are practical yet powerful.

Yoga effectively lowers stress levels. It helps improve respiratory and cardiovascular systems. Yoga asanas control blood sugar and pressure, which plays a vital role in controlling diabetes. It helps build strength and balance in your body.

Certain yoga poses stimulate digestion and enhance circulation, which can be helpful for those with diabetes. Regular yoga can promote relaxation and overall well-being, supporting better diabetes management.

Below are some of the best yoga poses for diabetes control to practice every day:

1. Paschimottanasana

This seated and forward-bending yoga is quite easy to start with. It not only helps cure diabetes but also improves stretchability before starting more complicated poses.

Steps to Do Paschimottasana: 

Step 1: Sit on the floor with your legs extended straight in front of you.

Step 2: Inhale, lengthen your spine, and as you exhale, hinge your hips to fold forward. 

Step 3: Reach for your feet, ankles, or shins, keeping your spine long. 

Step 4: Hold the pose, breathe deeply, and slowly rise to release.

2. Mandukasana

Mandukasana, or frog pose, is another effective yoga asana for diabetic patients that works on stretchability. Furthermore, this pose combats constipation and digestive disorders.

Steps to Do Mandukasana: 

Step 1: Begin by sitting on your heels in Vajrasana. Make fists with your hands, placing them on your stomach with thumbs pointing outward. 

Step 2: Exhale and bend forward, pressing your fists into your abdomen. 

Step 3: Hold the position, breathing steadily.

Step 4:  Then inhale as you return to the starting position.

3. Surya Namaskar

The benefits of Surya Namaskar are no longer unknown to the world. Surya Namaskar is a set of yoga that comprises seven different asanas.

Steps to Do Surya Namaskar: 

Step 1: Stand straight with your feet together.

Step 2: Use your hands to pray before your chest and exhale.

Step 3: Inhale, lift your arms, and arch your back slightly, stretching upwards and keeping your arms shoulder-width apart.

Step 4: Exhale and bend forward from the hips. Touch the floor with your hands beside your feet and keep your knees slightly bent if needed.

Step 5: Inhale, step your right leg back, and lower your right knee to the floor.

Step 6: Look up, keeping your left foot between your hands.

Step 7: Exhale, step your left leg back, and lift your hips up, forming an inverted V-shape.

Step 8: Keep your head between your arms, looking at your navel.

Step 9: Practice for a few minutes, gradually increasing the duration.

4. Kapalbhati Pranayam

Another effective yoga asana for curing diabetes is Kapalbhati Pranayam. It works on breathing and improves respiratory activities and sugar levels.

Steps to Do Kapalbhati Pranayam: 

Step 1: Sit comfortably with your spine straight. 

Step 2: Take a deep breath in, and then exhale forcefully through your nose, contracting your abdominal muscles with each exhale. 

Step 3: Continue with rapid, forceful exhalations and passive inhalations. 

Step 4: Practise for a few minutes, gradually increasing the duration.

5. Ardha Matsyendrasana

This name is translated as “Half Lord of the Fishes Pose” from Sanskrit. It is a seated, half-twisted pose that is beneficial for diabetic patients. This pose stimulates digestion and squeezes the toxins out of the body.

Steps to Do Ardha Matsyendrasana: 

Step 1: Sit with your legs extended. Bend your right knee and place your foot outside your left thigh. 

Step 2: Inhale, lengthen your spine, and as you exhale, twist to the right, placing your left elbow outside your right knee and your right hand behind you. 

Step 3: Hold the twist, then release and repeat on the other side.

6. Dhanurasana

This yoga pose to cure diabetes brings your body to a bow position and improves your digestive system. This pose is useful for individuals looking to lose weight. Furthermore, dhanurasana improves appetite and digestion.

Steps to Do Dhanurasana: 

Step 1: Lie on your stomach with your arms at your sides. 

Step 2: Bend your knees and reach back to hold your ankles. 

Step 3: Inhale and lift your chest and thighs off the ground, pulling your ankles up and back. Step 4: Hold the pose, breathing deeply, and then exhale as you release back to the starting position.

7. Savasana

Savasana, or Mrtasana, is known as the corpse pose. It is a must to end your yoga session with this asana, as it helps relax your body and is effective in controlling blood pressure and sugar levels.

Steps to Do Savasana: 

Step 1: Lie flat on your back with your arms at your sides, palms facing up. 

Step 2: Close your eyes and relax each body part, starting from your toes and moving up to your head. 

Step 3: Focus on your breath, letting go of any tension. 

Step 4: Stay in the pose for several minutes, then gently roll to one side and sit up.

8. Viparita Karani

The name of this yoga pose for diabetes control defines it as a reversed pose. This yoga helps improve blood circulation in your body, which controls blood sugar levels.

Steps to Do Viparita Karani: 

Step 1: Lie on your back with your legs extended against a wall, forming a right angle with your torso. 

Step 2: Position your hips close to the wall, arms by your sides, and palms up. 

Step 3: Relax in the pose, focusing on your breath. 

Step 4: Hold the position for several minutes, then slowly slide your legs down to release.

9. Bhujangasana

Bhujangasana or Cobra stretch is a yoga pose for diabetes control and is very effective in toning down your belly. This pose stretches lungs, chest, shoulders and abdomen.

Steps to Do Bhujangasana: 

Step 1: Lie on your stomach with your hands under your shoulders and elbows close to your body. 

Step 2: Inhale and lift your chest off the ground, straightening your arms while keeping your lower ribs on the floor. 

Step 3: Hold the pose, breathing steadily, and then exhale as you lower yourself.

10. Halasana

Halasana is another excellent yoga asana to cure diabetes. Along with maintaining diabetes, it revitalises the thyroid glands.

Steps to Do Halasana: 

Step 1: Lie on your back with your arms at your sides. 

Step 2: Inhale and lift your legs over your head, bringing your toes to the floor behind you.

Step 3: Keep your legs straight and your arms on the floor for support. 

Step 4: Hold the pose, breathe deeply, and slowly lower your legs back to the starting position.

11. Sarvangasana

This yoga pose for diabetes control is a variation of Viparita Karani. All the steps are similar to Viparita Karani yoga. However, in this pose, you must push your torso upward to make your body stand on your shoulder.

Steps to Do Sarvangasana:

Step 1: Lie on your back and lift your legs overhead, supporting your lower back with your hands. 

Step 2: Straighten your legs and align your torso and legs vertically. 

Step 3: Hold the position, focusing on steady breathing. 

Step 4: To release, lower your legs slowly and gently return to lying on your back.

12. Setu Bandha Asana

It is also called bridge pose, which is an effective yoga pose for curing diabetes. Setu bandha asana helps alleviate mild depression and stress. Additionally, it improves digestion and blood circulation.

Steps to Do Setu Bandha Asana: 

Step 1: Lie on your back with your knees bent and feet flat on the floor. 

Step 2: Place your arms at your sides. Inhale and lift your hips toward the ceiling, pressing your feet and arms into the floor. 

Step 3: Hold the pose, breathe deeply, exhale, and slowly lower your hips to the floor.

13. Pawanmuktasana

Pawanmuktasana, also known as the wind-relieving pose, is one of the best yoga poses for diabetes control. It lowers belly fat and strengthens abdominal muscles.

Steps to Do Pawanmuktasana: 

Step 1: Lie on your back, bring your knees to your chest, and wrap your arms around them. 

Step 2: Lift your head and shoulders off the floor, bringing your nose to your knees. 

Step 3: Hold the pose, focusing on your breath, then release and lower your legs and head back to the starting position.

14. Purvottanasana

This asana is similar to a plank position that helps cure diabetes. It is the best counterpose for the four-limbed staff pose and helps strengthen the legs, arms, back, and core.

Steps to Do Purvottanasana: 

Step 1: Sit with your legs extended and your hands on the floor behind you, fingers pointing forward. 

Step 2: Inhale and lift your hips toward the ceiling, forming a straight line from your head to your heels. 

Step 3: Hold the pose, breathing steadily, then exhale as you lower your hips.

15. Adomukhi Svanasana

Another effective yoga pose for curing diabetes is Adomukhi Svanasana, or Downward Dog pose. This pose stimulates blood flow in the brain and strengthens the bones.

Steps to Do Adomukhi Svanasana: 

Step 1: Begin on your hands and knees, aligning your wrists under your shoulders and knees under your hips. 

Step 2: Exhale and lift your hips up and back, straightening your legs and forming an inverted V shape. 

Step 3: Hold the pose, breathe deeply, then slowly lower to release.

Practicing yoga can help manage diabetes effectively. Here are some tips to ensure you get the most benefits from your yoga practice.

• Consistency: For optimal results, practice yoga regularly. Set a schedule and stick to it. Consistency helps maintain blood sugar levels. Even short daily sessions can be beneficial. Incorporate yoga into your daily routine to make it a habit.

• Breathing: Focus on deep, controlled breathing. Proper breathing techniques enhance the benefits of each pose. They help improve oxygen flow and reduce stress. Practice breathing exercises before and after asanas to maximise benefits.

• Warm-up: Always start with a warm-up routine. This prepares your body for more intense poses and reduces the risk of injury. Warm-ups also improve overall performance.

• Listen to Your Body: Pay attention to your body's signals. Avoid pushing yourself into discomfort. Modify poses as needed to suit your comfort level. Respect your body's boundaries to prevent strain.

• Monitor Blood Sugar: Check your blood sugar levels before and after yoga. This helps track your progress. If necessary, Adjust your routine and consult your healthcare provider for advice.

• Relaxation: End each session with a relaxation pose. This helps reduce stress and anxiety and improves overall well-being. Spend at least 5-10 minutes in relaxation to enhance overall well-being.

Combining yoga with a healthy diet can significantly help manage diabetes. Here are some dietary tips to complement your yoga practice for better diabetes control:

• Balanced Diet: Eat a variety of foods from all food groups. Include whole grains, lean proteins, healthy fats, fruits, and vegetables. This ensures you get essential nutrients and helps regulate blood sugar levels. Avoid processed foods and sugary drinks.

• Portion Control: Be mindful of portion sizes to prevent overeating. Use smaller plates to control portions better. Eat slowly and listen to your body's hunger cues. Smaller, frequent meals can help maintain stable blood sugar levels throughout the day.

• Fibre Intake: Include high-fibre foods like fruits, vegetables, beans, and whole grains. Fibre helps slow down the absorption of sugar. This keeps blood sugar levels stable. Aim for at least 25-30 grams of fibre daily.

• Healthy Fats: Choose healthy fats from sources like avocados, nuts, seeds, and olive oil. Avoid trans fats and limit saturated fats. Healthy fats improve heart health and help maintain steady blood sugar levels. Use them in moderation.

• Hydration: Drink plenty of water throughout the day. Staying hydrated helps your body function properly. It also aids in digestion and helps control blood sugar levels. Avoid sugary beverages that can spike blood sugar.

• Regular Meals: Eat at regular intervals to maintain stable blood sugar levels. Skipping meals can lead to blood sugar fluctuations. Plan your meals and snacks to include a balance of carbs, proteins, and fats. Consistency is key to managing diabetes effectively.

People with diabetes should do yoga to manage their condition better. Yoga helps control blood sugar levels. It improves insulin sensitivity. It reduces stress, which can affect blood sugar. Yoga enhances overall fitness. It promotes better blood circulation. 

Yoga helps with weight management, supports a healthier lifestyle, alleviates symptoms of diabetes complications, strengthens the body's muscles, increases flexibility, boosts mental health, aids in relaxation, improves sleep quality, and helps with digestion.

Ideally, anyone can perform yoga. However, older adults, pregnant women and people with severe injuries must refrain from complicated yoga poses.

Originating from ancient times, yoga asanas have been fruitful for numerous patients with diabetes. You can also prevent and cure your diabetes by following the abovementioned poses.

Disclaimer: Yoga indeed enhances your flexibility and stretchability. But if you have difficulty achieving a certain pose, do not push yourself too hard. Also, always perform yoga under the supervision of a fitness expert.

However, it's important to maintain consistency in practice and consider dietary adjustments for optimal results. While yoga offers numerous benefits, those with severe diabetic complications should consult healthcare providers before starting. These yoga poses can contribute significantly to a healthier lifestyle with regular practice and proper guidance.