7 yoga poses for diabetes management and lowering blood sugar

7 yoga poses for diabetes management and lowering blood sugar

Yoga for diabetes management

Yoga can be a valuable component in managing diabetes. Engaging in regular yoga practice offers various physical and mental benefits that contribute to overall well-being and can help control diabetes. Here, we’ll explore how specific yoga asanas and breathing exercises can be incorporated into a diabetes management routine. Try these yoga asanas by Himalayan Siddhaa Akshar, yoga guru, Founder, Akshar Yoga Kendraa:

Tadasana (Mountain Pose)

Stand with your feet together, arms by your sides.

Inhale, raising your arms overhead, palms facing each other.

Stretch your whole body upward, lifting onto your toes.

Hold the pose for a few breaths, maintaining steady breathing.

Tadasana improves posture, strengthens the thighs, knees, and ankles, and can aid in better circulation, which is beneficial for diabetes management.

Vrikshasana (Tree Pose):

Shift your weight onto your left leg.

Place the sole of your right foot on the inner left thigh or calf (avoid the knee).

Bring your palms together in front of your chest.

Vrikshasana enhances balance, concentration, and stability. It also stimulates the pancreas, potentially supporting insulin production.

Paschimottanasana (Seated Forward Bend):

Sit with your legs stretched out in front.

Inhale, lengthen your spine; exhale, bend forward from the hips.

Hold your feet or shins, keeping the back straight.

This asana stretches the spine, hamstrings, and stimulates the liver and kidneys. It may help improve digestion and regulate blood sugar levels.

Bhujangasana (Cobra Pose):

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Lie on your stomach, legs extended, and palms beside your chest.

Inhale, lifting your upper body, keeping the pelvis on the floor.

Hold the pose, focusing on gentle backbending.

Bhujangasana strengthens the back muscles and can stimulate the abdominal organs, potentially aiding in digestion and enhancing overall metabolic function.

Savasana (Corpse Pose):

Lie on your back, arms by your sides, palms facing up.

Close your eyes and focus on your breath, allowing your body to relax completely.

Savasana promotes deep relaxation, reducing stress and anxiety. Chronic stress can adversely affect blood sugar levels, so incorporating relaxation techniques is essential in diabetes management.

Anulom Vilom Pranayama (Alternate Nostril Breathing):

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Sit comfortably, with a straight spine.

Close your right nostril with your thumb and inhale through the left.

Close the left nostril with your ring finger and exhale through the right.

Anulom Vilom Pranayama helps balance the nervous system and can have a calming effect on the mind. It may contribute to stress reduction, which is crucial for diabetes management.

Healing walk

Lift your arms up keeping them at shoulder width distance. Now, start walking with your arms raised in this position and your hands can be up in the air for 1-3 minutes. Initially this may not be possible as you will have to train the muscles of your arms and shoulders and strengthen them. Build up to 1-3 minutes gradually by starting of with a minute increase and so on until you are physically capable enough with the strength required to hold your arms up for 1-3 minutes straight. One round practice will require you to perform a minimum of three sets of these walks of minimum 1-3 minutes each.

Before starting any new exercise routine, especially if you have diabetes, it’s crucial to consult with your healthcare provider. While yoga can be beneficial, it should complement a comprehensive diabetes management plan that includes medication, diet, and regular medical check-ups.

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