Which Yoga Is Best for Diabetes?

Research suggests that yoga can help improve the overall quality of life and may help you: 

• Be stronger.
• Improve balance and lessen the risks of a fall.
• Become more flexible.
• Build muscle mass.
• Lower stress.
• Be mindful.
• Improve nerve function.
• Improve emotional well-being.
• Boost strength.
• Promote heart health.
• Lower blood pressure levels.

How to get started

• You can begin yoga at home by watching videos or free online tutorials.
• Check into a beginner’s class with a qualified yoga professional if you are new to yoga.
• Although most asanas of yoga are safe, always talk to your doctor if you have any concerns.

1. Surya namaskar (sun salutations)
   • A pose that is extremely beneficial for people with diabetes.
   • Includes stretching the entire body and increasing the heart rate.
   • Method:
     • Stand straight, keep the abdomen pulled in, and join your palms together. 
     • Inhale while raising the hands and stretch them to the back.
     • Exhale and go forward, lengthen your spine, slowly go down and relax your neck.
     • While inhaling, take the right leg back with your right knee on the floor. 
     • Ensure that the left knee is at the 90° angle and the palms are flat on the floor.
     • Hold your breath and take the left leg back while coming to a plank position. 
     • Exhale and bring the knees, chest, chin, and hips down. 
     • Slowly raise your upper body while inhaling. 
     • Exhale when you lift and get your body into the inverted V pose.
     • Get your right leg forward while inhaling and the left leg in front of the body and exhale.
     • Touch your toes by bending down.
     • Raise your hands, stretch the back, exhale, and join your palms together.
     • Repeat with the left side.
2. Supta matsyendrasana (folded leg lumbar stretch)
   • Also known as lying-down body twists, this asana primarily focuses on massaging the internal organs and improving digestion.
   • Method:
     • Lay down flat on the back, and extend the arms sideways with palms facing down.
     • Bring the left knee up at the level of your chest and bend it over the right side. 
     • Stay in this position for at least 30 seconds and repeat with the opposite side.
3. Halasana (plough pose)
   • Improves the functions of the liver, spleen, and pancreas.
   • Activates the immune system and strengthens the abdominal muscles.
   • Method:
     • Lie supine with the arms at the sides and palms facing down.
     • Inhale using abdominal muscles and lift the feet off the floor, slowly raising your legs at a 90° angle.
     • Keep breathing normally and exhale, supporting your hips and back with your hands, lifting them over the head, and touching your toes to the ground.
     • Make sure your back is perpendicular to the floor. 
     • Hold this pose few seconds only and let the body relax more and more with each steady breath.
     • Gently bring the legs down.
     • Relax and take normal breaths.
4. Dhanurasana (bow pose)
   • This pose strengthens abdominal muscles, reduces constipation, and helps regulate the functioning of the liver, pancreas, and intestines, which in turn, helps balance the blood sugar level.
   • Method:
     • Lie prone (on the stomach) with feet together and arms by the side of the body.
     • Fold your knees while holding the ankles.
     • Breathing in, lift the chest and pull up your legs and back.
     • Look straight ahead.
     • Relax facial muscles.
     • Keep the pose stable and continue to take long, slow, deep rhythmic breaths, and try to relax in this posture.
     • After 10 seconds, exhale and gently lower your legs, back, and chest to the ground.
     • Release the ankles and relax.
     • Take a few normal breaths.
5. Paschimottanasana (seated forward bend)
   • An excellent option to control diabetes, reduce blood pressure, and balance insulin levels in the blood.
   • In addition, this yoga technique helps in weight loss and relieves stress, fatigue, headache, and anxiety. 
   • Method:
     • Sit on the yoga mat and stretch both your legs.
     • Inhale, raise both hands above the head and stretch up.
     • Bend forward while exhaling and hold the toes with respective hands.
     • Touch your forehead to the knee joint in the bent position.
     • Close your eyes and breathe (two to three times).
     • Inhale while raising your head and release your hands.
     • Exhale and lower the arms.
6. Viparita karani (legs up the wall)
   • This pose may make a significant impact on diabetes by stimulating the pancreas, reducing stress, and controlling blood pressure.
   • Method:
     • Lie down beside a wall. 
     • Use a folded towel under the head for support.
     • Keep the legs up the wall while making a 90° angle of the wall.
     • Stretch your arms while keeping them beside the body.
     • Stay in this pose for at least 5 to 10 minutes or more. 
     • Slide your legs slowly toward the ground.
7. Bhujangasana (upward-facing dog pose)
   • This yoga pose enhances muscle strength, lowers blood pressure and blood sugar levels, improves posture, and is even beneficial for asthma patients. 
   • Method:
     • Lie on your stomach by keeping your legs straight.
     • Bring your arms to the floor adjacent to the last rib.
     • Press your arms to lift the body.
     • Create pressure on the feet and firm your hip muscles.
     • Look straight or slightly upward.
     • Breathe normally and hold for at least 15 seconds before relaxing.
8. Ardha matsyendrasana (spine twist pose)
   • This asana focuses on gently massaging the pancreas, kidneys, small intestines, and liver, stimulating digestion, squeezing out toxins, and releasing hormonal secretion of the pancreas.
   • Method:
     • Sit on the floor and stretch both legs straight.
     • Fold the right leg. 
     • Keep the right leg’s heel crossed and touch the left leg’s knee.
     • Bring the left hand close to the right knee and hold the right leg’s ankle with the left hand.
     • Take the right hand to the back after twisting your trunk.
     • Gently twist the head and shoulder to the right side and look behind.
     • After a few seconds, release the posture. 
     • Relax and take normal breaths.
9. Shavasana (corpse pose)
   • The final step in yoga for diabetes and is a traditional way to finish any yoga session.
   • This pose lowers blood sugar, balances blood pressure, and calms the body and mind.
   • Method:
     • Lie flat on your back with the arms at the sides and upward-facing palms.
     • Relax your body by inhaling through the nose and exhaling through the mouth.