Diabetes is a chronic condition that affects our blood sugar levels, and overtime it affects our overall health. While it is quite manageable, diet and lifestyle play a major role. With age, most people think it’s okay to rely on medications, but that’s not true. A lot of times, an active lifestyle helps a lot, just like yoga offers a natural, effective, and holistic approach to controlling blood sugar, improving insulin sensitivity, and reducing stress. Let’s dive into this blog to explore how we can incorporate yoga into our daily routine to effectively manage diabetes.

How yoga helps in managing diabetes:

A lot of people underestimate yoga and its benefits in many ways, but here’s how yoga helps with diabetes:

1. Helps with insulin sensitivity:

• Yoga for diabetes stimulates the pancreas and helps in regulating insulin production. 
• Practicing yoga regularly will increase the glucose uptake by muscles, which improves our metabolism and aids in the management of blood sugar levels. 

2. Lowers down cortisol levels (stress hormone):

• Yoga helps in lowering cortisol levels (stress hormone) with the help of deep breathing and relaxation techniques, preventing sudden spikes in blood sugar levels.

3. Manages weight:

• High-fat percentage in our bodies contributes to diabetes. 
• Obesity is a risk factor for diabetes. Weight management helps with better metabolism and digestion, resulting in lowering the fat percentage.

4. Good for heart health and improves blood circulation:

• Yoga to prevent diabetes enhances blood circulation and reduces blood pressure. It also boosts the flow of oxygen, promoting overall health. 

For instance, one of our members was struggling with BP, diabetes, digestion issues, and even breathing problems. Thanks to her daily yoga practice, she’s now free from medication and can even sing without breathlessness! This is just one inspiring story that we shared. By joining our 14-Day Yoga Challenge, you can also change or make your own story by experiencing the difference yoga can make in just a few weeks.

5 yoga asanas to manage diabetes

1. Paschimottanasana (Seated Forward Bend):

How to do it:

1. Sit on the floor comfortably and extend your legs straight in front.
2. Now, keeping your spine exactly straight, flex your feet a little.                             
3. Start inhaling and keep the arms relaxed.
4. Bend forward from the hips and reach for the shins as well as your feet, and then exhale.
5. The back should be constantly straight and avoid rounding the spine.
6. While breathing deeply, hold this pose, then slowly return to the first starting position.

How it helps with diabetes:

• Yoga for diabetes control helps detoxify the body and improves pancreatic function.
• It improves digestion and resolves common issues like constipation and bloating that are common with diabetes.

Precautions

• People with back issues, slipped discs or hernia should avoid this yoga pose.

2. Janu Sirsasana (Head to knee pose):

How to do it:

1. Sit comfortably and extend both your legs.
2. Bend your one knee and place the sole of the foot against the inner thigh of the opposite leg.
3. Lengthen your spine and start inhaling and exhaling; bend forward and reach for your extended foot.
4. Hold this pose for a few seconds, as long as you are comfortable, and then switch the sides.

How it helps with diabetes:

• This pose reduces stress and lowers your cortisol levels (stress hormone), which helps with sudden sugar spikes. 
• It manages weight and helps with fat loss, which makes managing diabetes easier.

Precautions:

• Avoid any kind of deep bending. People with knee and back issues should avoid this yoga pose.

3. Vajrasana (Thunderbolt pose or Diamond pose):

How to do it:

1. Keep the feet together and kneel on the floor, keeping your spine straight.
2. On your heels, sit back, and rest your hands on your thighs.
3. Back should be upright, and continue with deep breathing.
4. Hold on to this pose as long as you are comfortable. 

How it helps with diabetes:

• This yoga pose helps in controlling your blood sugar levels after your meals. 
• It also helps with better digestion and other stomach issues, leading to improved metabolism. 

Precautions:

• Avoid this yoga pose if you have any pain or discomfort with your ankles and knees.

4. Legs up wall pose:

How to do it:

1. Sit comfortably against a wall, and slowly lie back with your legs up, taking support from the wall.
2. Your lower back and hips should be close to the wall, leaving no space in between, and then relax your arms by your side.
3. Take a deep breath, close your eyes, and sit in this for a few minutes as long as you are comfortable. 
4. To release, slowly bend your knees, roll to one side, and sit up comfortably.

How it helps with diabetes:

• This pose improves blood circulation. People with diabetes face issues like leg pain, and this pose helps reduce muscle tension .
• It also works on insulin sensitivity, leading to a reduction in blood spikes, and may help prevent diabetic neuropathy by improving nerve function.

Precautions:

• Avoid this yoga pose or start very slowly if you have any pain or discomfort with your back.

5. Modified Ardha Bhujangasana (Half Cobra Pose) using a chair:

How to do it:

1. It’s very important to have a sturdy chair. Start with placing a chair in front of you.
2. On your yoga mat, kneel a little and place your hands on the chair tightly.
3. Your back should be straight throughout, your shoulders should be relaxed, and your core should be engaged.
4. Take a deep breath and gently push your chest a little forward while you are looking straight.
5. Try to hold the position for 5-10 seconds or for a few breaths as long as you are comfortable. 

How it helps with diabetes:

• This yoga asana increases blood flow, which supports better glucose metabolism.
• It also boosts your kidney and liver function, improving our overall health.

Precautions:

• People with high blood pressure should practice with caution and avoid holding their breath for too long while performing this yoga pose.

Conclusion

Diabetes can be managed easily if we try to stay a little active with our routine. Especially yoga for diabetes type 2; it’s a game changer. It’s not a disease but a lifestyle issue that can be fixed. It does not have to control your life. The best part is, you have the power to take charge! And yoga asanas for diabetes can be one way to do so; it is more than just movement; it’s a path to healing, strength, and balance. Staying committed to regular practice can bring you closer to a healthier, stronger, and more vibrant YOU! 

Take the first step by joining our Yoga Classes and experience the difference yoga can make in just a few weeks. Let yoga be your guide to a life of energy, freedom, and wellness! Let’s get started:)