Yoga for diabetes: 7 expert-approved asanas to manage Type 2 diabetes, weight, blood sugar, stress

Managing diabetes is a lifelong journey that requires a holistic approach to health and wellness. While diet and medication play pivotal roles, yoga, with its therapeutic benefits, can complement your diabetes management plan. Yoga not only enhances flexibility and reduces stress but can also help regulate blood sugar levels.

Naveen Sharma, yoga lead at cult.fit, believes that if done right, yoga can be found extremely beneficial for individuals with diabetes. “Physical activity plays a crucial role in managing diabetes, and yoga provides a gentle yet effective way to keep the body moving. Asanas and pranayamas are believed to stimulate the pancreas, potentially improving insulin production and utilisation. Yoga, when combined with a caloric deficit balanced diet, can also aid in weight management. Furthermore, chronic stress can increase blood sugar levels, while managing diabetes can be a source of stress itself. Yoga, known for its calming effects, can even help reduce stress.”

Here are seven yoga practices, suggested by Sharma, that can enhance the management of type 2 diabetes:

1. Trikonasana (Triangle Pose): Improves digestion, stimulates the pancreas, and strengthens the legs and spine.

Instructions:

• Stand straight with legs apart.
• Turn your right foot out to a 90-degree angle and the left foot slightly inwards.
• Extend arms out at shoulder level.
• Bend towards the right, keeping the waist straight, and touch your right hand to your ankle.
• Raise the left hand up towards the sky, and look at the left palm.
• Hold for a few breaths and return to the starting position.
• Repeat on the other side.

2. Mandukasana (Frog Pose with Vajrasana variation): Stimulates the pancreas and aids digestion.

Instructions:

• Sit in Vajrasana.
• Make fists of both hands with the thumb inside.
• Place the fists on either side of the navel.
• Exhale and bend forward keeping the spine straight.
• Stay in the pose for a few breaths and come back up as you inhale.

3. Paschimottanasana (Seated Forward Bend): Stimulates the liver and pancreas, calms the brain, and stretches the spine.

Instructions:

• Sit with your legs extended straight in front.
• Inhale, lengthening your spine.
• Exhale and bend forward from the hips.
• Try to hold the outer edges of your feet or ankles.
• Keep your spine straight and hold for a few breaths.
• Inhale and come back up.

4. Bhujangasana (Cobra Pose): Stimulates the pancreas, strengthens the spine, and opens up the chest.

Instructions:

• Lie down on your stomach.
• Place your hands under your shoulders.
• Inhale and lift your chest off the floor, using the strength of your back muscles and supporting your arms.
• Hold the posture for a few breaths, then exhale and come down.

5. Dhanurasana (Bow Pose): Strengthens the back and abdominal muscles, stimulates the pancreas and intestines.

Instructions:

• Lie down on your stomach.
• Bend your knees and hold your ankles with your hands.
• Inhale and lift your chest and thighs off the floor.
• Hold for a few breaths and then exhale to release.

6. Setubandhasana (Bridge Pose): Stimulates the pancreas, strengthens the back, and improves circulation.

Instructions:

• Lie down on your back.
• Bend your knees and bring your feet close to your buttocks.
• As you inhale, lift your pelvis and back off the floor.
• Hold the posture for a few breaths and then exhale and release.

7. Ardha Matsyendrasana (Half Spinal Twist Pose): Stimulates the pancreas, aids in digestion, and increases flexibility.

Instructions:

• Sit with legs straight.
• Bend your right leg and place the heel near the left hip.
• Now, take your left leg over the right knee.
• Twist your upper body to the left, hold your left foot with the right hand while keeping your left hand behind you.
• Look over your left shoulder. Hold for a few breaths.
• Release and repeat on the other side.

Sharma further suggests to couple these aforementioned yoga techniques with a balanced diet and sound sleep to witness significant reductions in your sugar levels and improved insulin sensitivity. Always consult a medical professional or yoga instructor before embarking on any new yoga regimen. Remember, it's vital to listen to your body and avoid forcing yourself into any posture that feels uncomfortable.