Diabetes is a modern epidemic, which affects millions of people across the world! It can slowly take away the quality of your life and decrease your life expectancy. Before it gets serious, we recommend you to take up Yoga for Diabetes management. With a combination of physical asanas, breathing exercises and Mudras, this practice can do wonders for your body.
As per a study, daily practice of Yoga can regulate blood sugar levels and reduce the health risks associated with Diabetes Mellitus (1). It is also proven that Yoga can stimulate better insulin production in the body and reduce the need for injections and pills. So, instead of worrying about this problem, master the art of Yoga therapy for diabetes to regain control of your life.
What is Diabetes?
Diabetes is a metabolic disorder of the body, where the body fails to produce the required amount of insulin. Insulin is important to convert the sugars in food to glucose, which in turn is used to supply energy to the body. By not producing sufficient insulin or making the body unresponsive to insulin can lead to elevated blood sugar levels. This condition is called Diabetes.
Causes and Symptoms of Diabetes:
Before we understand the causes of Diabetes, we need to know about the two main types of Diabetes – Type 1 and Type 2.
Type 1 is an immune disorder in which the insulin-producing cells are destroyed by the body itself. It is usually a genetical issue, and certain viruses also lead to this issue.
Type 2 Diabetes is related to lifestyle disorders which can cause insulin resistance in the body. Here are the major risk factors that contributes to this problem:
- Obesity
- Physical Inactivity
- Irregular Fat Distribution in the Body
- Family History
- Pre-Diabetic Condition
If you have Type-2 Diabetes, you may experience one or more of the following symptoms:
- Frequent Urination
- Fatigue and Lethargy
- Sudden increase in Appetite
- Blurry Vision
- Slow healing of wounds or cuts
- Frequent attack of infections
- Pigmentation on the neck and underarms
How Does Yoga Treat Diabetes?
Yoga Asanas help in stretching particular regions of the body and stimulate them. The following are some of the major benefits of Yoga For Diabetes cure.
- Certain Yoga asanas make the organs in lumbar and thoracic parts to get stretched in order to activate them. This results in better production of Insulin and also lowered blood sugar levels in the body.
- Another major benefit of performing Yoga is that it helps in reducing stress levels of the body. Stress is the major reason for diabetes, and by controlling stress, diabetes can be brought well under control.
- Yoga also helps in better blood supply to the body that is required for the proper functioning of body organs.
- Asanas like the Surya Namaskara, Forward Bend, Backward Bend, Twisted Poses and Inversions can massage the pancreas and endocrine system to stimulate insulin secretion. They also reduce the overall waist circumference that can have a positive effect in controlling high blood sugars (2)
15 Best Yoga Asanas and Mudras to Control Diabetes:
Now that you have understood the benefits of Yoga for diabetes, it’s time to learn 15 Yoga poses that are designed to bring down high blood sugar levels and reverse the condition:
1. Kapalabhati Yoga Asana:
Kapalabhati is a type of breathing technique that can activate the pancreas to increase insulin production. The technique can also flush out the toxins in the body through air, along with increasing body metabolism. Also, studies have shown that Kapalbhati Pranayama can decrease blood sugar levels in borderline diabetic patients (3). It is also an important part of the Baba Ramdev yoga for diabetes and is also called the “Skull Shining Breathing”.
Steps To Perform:
- Sit on the floor and make sure you are sitting in a cross-legged position.
- Take a deep breath.
- Exhale the air forcibly as short breaths, by contracting your stomach muscles
- Inhale passively
- Repeat it for about 10 times.
Benefits:
- Improves the function of the pancreas
- Reduces blood sugar levels
- Regenerates Pancreatic cells for better insulin secretion.
Precautions:
Avoid this asana if you have stomach ulcers, during pregnancy or during menstruation. People with respiratory disorders like Asthma should not use a lot of force on the lungs.
2. Anulom-Vilom Pranayama for Diabetes:
Anulom-Vilom is another great breathing exercise to deal with diabetes. It is also known as alternate nasal breathing. The Asana works by calming your nervous system and releasing stress. It can even maintain the equilibrium of the body. A state called the Homeostasis. Because of its internal purification benefits, the asana is often called the “Energy Channel Cleansing and Purification Pranayam”.
Steps To Perform:
- All you have to do is sit straight and breathe through your left nostril as you close your right nostril using your fingertips.
- In this way, you will have to alternate the sides and continue for the next five minutes.
Benefits:
- Calms your inner system
- Reduces stress
- Controls blood sugar levels
- Improves better oxygen circulation in the body.
- Increases your lung capacity.
Precautions:
You must never use forceful breathing in this Asana. If you underwent a heart or abdominal surgery recently, then consult a doctor before practising it.
3. Mandukasana or Bhekasana or Frog Pose:
Mandukasana or Frog pose is one of the best yoga asanas for the diabetes problem. It helps in stretching the Pancreas and aid in better production of Insulin. It also promotes better digestion and improves the flexibility of thigh regions.
Steps To Perform:
- To do the Mandukasana, you must first sit down on the ground in the Vajrasana pose.
- Now fist your hands and place them on your stomach in such a way that your joint comes with the navel.
- Now press your fists and place them on the abdomen.
- Touch the ground with your forehead after this.
- Bend downwards as much as you can.
- You need to hold this position for the next 20 seconds and then let it relax.
- Repeat it for five minutes, and then you can move to the next exercise.
Benefits:
- Stimulates the pancreatic region
- Improves the function of the glands
- Aids in better production of insulin
- Promotes better digestion.
Precautions:
- Avoid this asana if you have ulcers, backache, joint pains, ankle injuries, hypertension, insomnia and migraine.
4. Vakrasana (Twisted Pose):
The Vakrasana involves twisting of the spinal cord bone. It is also called the Simple Spinal Twist, which helps in stimulating the internal organs responsible for producing insulin. With regular practice, the Asana can strengthen the abdomen muscles and help in losing the bulky waistline.
Steps To Perform:
- For this pose, you must be seated in a very comfortable position.
- Keep your right hand on your left knee.
- Twist your body towards the left direction.
- You should keep your body straight.
- Now try doing the same thing in the other direction.
Benefits:
- Involves compression and release of the pancreas.
- Stimulates the production of bile juice for better digestion.
- Aids in removing toxins from the body.
- It can relieve stiffness in joints and activate the Navel Chakra.
Precautions:
- Stay away from this asana if you are pregnant, or have a slipped disc, ulcers or hip injury.
See More: Yoga Asanas To Cure Fibromyalgia
5. Ardha Matsyendrasana:
The Ardha Matsyendrasana is one of the most effective yoga asanas for diabetes cure. The name translates to “Half Lord of the Fish Pose”. The asana can massage the organs and helps in better functioning of the liver, spleen and pancreas. This can help in better production of insulin to control the elevated blood sugar levels. The half spinal twist energizes your body and helps it function well.
Steps To Perform:
- Sit on the ground and keep your legs straight out in front of you.
- Bend your knees now and keep your feet on the floor and then slide the left leg under the right leg.
- Step the right foot over the left leg now and make it stand on the floor now.
- Press your right hand against the floor and place it right behind your buttock.
- Set your arm on the left side of your right knee.
- The right knee should be pointing towards the ceiling.
- Remain in this position for 30 seconds and let it relax.
- Repeat this for five minutes.
Benefits:
- Massages the pancreas region
- Improves secretion of insulin.
6. Paschimottanasana Yoga:
When we are talking about yoga for diabetes, the Paschimottanasana asana is worth a special mention. It is also called the seated forward bend or Intense Dorsal Stretch, which helps in balancing the blood circulation process. It helps the blood reach till your face and thus makes you glow as well. Besides, it is also very helpful to treat stomach problems like indigestion. Also, by activating the kidney and pancreatic functions, this forward bending pose can keep Diabetes under control.
Steps To Perform:
- Just stretch your legs to the front and then try to touch your forehead to your knees while exhaling.
- The one very important thing is that your elbows should touch the floor.
- Make sure you are not stretching too much beyond your normal flexibility.
Benefits:
- Improves blood circulation in the body
- Activates your digestive system
- Regulates blood sugar levels
Precautions:
- This asana must not be performed by people who have lower back injuries or chronic problems.
7. Chakrasana For Diabetes:
Chakrasana is also a very effective and popular one among the yoga asanas for sugar. Because of its resemblance with the wheel, it is also called the “Wheel Pose”. The backward bending asana helps in stretching the spine and also relaxing it. On the other hand, the regular practice of this asana also relaxes and calms the mind down, which is essential for diabetic patients. It can increase the oxygen intake in the body, as well as activate the pancreatic cells for better insulin secretion.
Steps To Perform:
- First, you will have to lie on your back with your hands stretched on both sides, and that should be horizontally done.
- Now you will have to take your left leg closer to the thigh and then twist it over the right leg, and the head should be turned towards the left side.
- Now do the same on both sides and stay till you count five times.
Benefits:
- Decreases blood sugar levels
- Stretches your spine
- Restores inner peace
- Cures depression and stress-related anxiety.
Precautions:
- This asana must not be performed if you are suffering from chronic illness, have back or neck problems and during pregnancy.
8. Dhanurasana Yoga:
The Dhanurasana is also called the “Bow Pose”, which can activate your endocrinal glands. Although it is slightly difficult to perform, with a little practice, you can master it. The asana especially works on the pancreas and energizes the organ. People suffering from Type-2 Diabetes can get benefitted by asana, as it can release insulin and also help in shedding excess weight.
Steps To Perform:
- In this one, you will have to lie down on your chest and then spread your legs like that only.
- Now lift the legs in that way and also stretch up your torso and then take both your hands to the back to hold your feet.
- You should have a smile on your face while doing this.
- Now relax in this pose and then again come back to the original pose.
- This posture is said to strengthen the spine and also takes good care of reproductive organs.
- It is very useful for menstrual pains.
Benefits:
- Improves the health of your pancreas
- Treats Stomach disorders
- Keeps Thyroid under control
Precautions:
- Avoid this pose if you have: Hypertension, Migraine, Disc problems, pregnancy, IBS, heart diseases, ulcers and hernia.
9. Halasana Yoga For Diabetes:
The Halasana is also called the “Plough Pose”. It is one of the most effective Yoga poses to bring your blood sugar levels under control. It works by activating the internal glands in the body that is responsible for producing insulin. By gently massaging them, the asana also release better hormones into the body, as well as boost the digestion rate.
Steps To Perform:
- In this one, you will have to lie on your back and then stretch your legs straight normally.
- Now take in the legs in a way that your feet fall flat on the ground.
- Now try to lift them right from the hips by the support of your hands.
- Lift up till the back and then try to touch the back art of the head position with your toe.
- This posture is especially very helpful for people who have to work for very long hours and have a bad posture problem.
- This is, however, harmful for the ones with liver problems.
Benefits:
- Stimulates glands for better insulin production
- Massages internal organs
- Treats Hormonal disorders
Precautions:
- Avoid this pose during pregnancy, menstruation or under medication for hypertension and cardiovascular diseases.
10. Sarvangasana:
The Sarvangasana is an inverted form of the pose, which is also called the Shoulder stand. It works by massaging the internal organs and glands responsible for the cause of Diabetes. The asana can also normalize the blood glucose levels by activating the organs responsible for controlling diabetes in the body.
Steps To Perform:
- In this posture, you will first have to lie down on your back normally and then stretch your legs straight to the front.
- Now, like the previous posture, you can follow the rest of the steps except the fact that you need to keep your legs in a 90- degree position.
- This posture is great to keep the thyroid and parathyroid glands functioning very well, and diabetes problem and the rest of the hormonal problems also get cured.
Benefits:
- Improves blood circulation.
- Activates the glands for better insulin secretion
Precautions:
- This asana must not be performed during menstruation, pregnancy, eye problems, chronic neck or back problems and hypertension.
5 Yoga Mudras For Diabetes:
11. The Surya Mudra:
The word Surya means sun and Surya Mudra translates “Gesture of Sun”. This is an easy Yoga for diabetes and is known to increase the fire within the human body and increase metabolism rate. Regular practise of this mudra shall definitely help you in losing weight, which can prove to be beneficial for diabetes. It can also promote better digestion and treat digestive disorders.
Steps To Perform:
- Sit or stand in a comfortable position first
- Keep your hands in front of you.
- Take ring finger of each hand then bend it and then touch with a mound of thumb and then press down the ring finger with the thumb.
- Keep straight outside the remaining fingers.
- For the best outcome, you have to do it for 15 minutes every three times.
Benefits:
- Channelizes internal energy
- Improves metabolism of the body
- Triggers the fire element in your body.
Precautions:
- Do not perform this Mudra in excess, as it can lead to overheating in the body.
12. Prana Mudra Treats Diabetes:
Prana Mudra is also called the ‘Mudra Of Life’ and stimulates your root chakra. It helps in empowering the body by filling in the Prana element. This mudra is an excellent way to detox your body and can offer better diabetic control when combined with the Apan Mudra.
Steps To Perform:
- To do the prana mudra, sit down in the lotus position first and then relax yourself.
- Your eyes should be closed throughout.
- Concentrate on how you are breathing.
- Keep your hands on your sides and bend your little and right finger in such a way that it touches each other.
- Keep your index finger and middle finger straight throughout.
- Make sure this mudra is performed with both the hands.
- Practice three times for fifteen minutes.
Benefits:
- This mudra helps in an internal detox when used with the Apan mudra.
- It can help in fat burn and control weight.
- Keeps blood sugars in check
Precautions:
- If you experience cold or shivers, stay away from the Pran Mudra.
13. Apan Mudra Cures Diabetes:
Apan Mudra is one of the easiest mudras but effective in treating Diabetes. It helps in purifying the body and offering a better balance to the system. It helps in detoxification of the body and works as a diuretic. Performing this asana can make you urinate you frequently, which helps in flushing out the blood glucose levels. Because of its role in promoting better digestion, the Apan Mudra is also called the Mudra of Digestion and Mudra of detoxification.
Steps To Perform:
- To do the Apan mudra, you have to first sit in the Lotus pose.
- If you have knee problems, you can stand in Tadasana.
- Keep your hands stretched outright to the front.
- Bend your thumb, middle and ring finger in such a way that the tips touch each other.
- Your little finger and index finger should be straight.
- This mudra should be performed with both the hands.
- Practice over three times and make sure they are 15 minutes each.
Benefits:
- The Apan mudra lower blood sugar levels
- It eliminates waste in the form of Urine.
- Aids in better digestion.
Precautions:
- If you have joint-related problems, it’s important to consult a doctor before performing this Mudra.
14. Gyan Mudra Yoga Controls Diabetes:
The Gyan Mudra is also known as the mudra of knowledge. It is one of the best yoga mudras that can aid in controlling diabetes by reducing the feelings of stress and anxiety. After performing this Mudra, you can experience inner peace and controlled thought process, which shows positive effects on diabetes.
Steps To Perform:
- Sit in the lotus pose first. Keep your eyes closed and relax yourself
- You should be comfortable.
- Keep your back straight, and your head and chest should be held high.
- Your palms should be facing upwards.
- Bend the index finger to touch the thumbs hip.
- The rest of your fingers should be straight.
- This mudra should be practised for about twenty to thirty minutes for best results.
Benefits:
- Relieves from stress and anxiety
- Controls your inner emotions
- It helps in channelizing positive thoughts and improved concentration.
Precautions:
- If you suffer from stomach related problems like flatulence, this Mudra can worsen the condition.
15. Linga Mudra For Diabetes:
Linga means a male reproductive organ and also represents the “Shiva Linga”. It activates the fire element that is responsible for producing heat in the body. This helps in boosting the body metabolism to control diabetes, promote weight loss and lowered blood sugar levels.
Steps To Perform:
- You need to sit down first.
- Now clasp your hands together and keep your fingers intertwined.
- The thumb of your left hand should be pointed upwards.
- Circle with the right thumb and the index finger
- Inhale and exhale and stay in that position for 15 minutes.
Benefits:
- Increases Metabolism
- Improves digestion
- Lowers blood sugar levels
Precautions:
- People with an excess of Pitha dosha must stay away from this Mudra.
Precautions To Follow For Diabetic Yoga:
Yoga can be beneficial only when performed in the right way. You must always keep these points in mind to avoid side effects:
- All yoga exercises must be practised under the expert guidance of an instructor
- Wear comfortable clothing that is not too tight
- Use a Yoga mat to perform the asanas
- Certain poses may be extremely difficult to perform. It is important to respect your body before stretching beyond your limits.
- Avoid exercises that you cannot perform
- Ensure you limit your intake of food before performing Yoga.
- Drink plenty of water and stay hydrated always
So Folks, now that you have understood the role of Yoga in treating diabetes, it’s time to get the mat rolling! Diabetes is a very serious disorder, which can decrease the quality and quantity of your life. However, you must note that it takes a while for the result to show. So, if you already have high blood sugar, then you must use Yoga in conjunction with your medication. With practice, you may say goodbye to this deadly disease!
Q1. Can Yoga Treat Diabetes Without The Need For Medication?
Ans: If you take timely action, there is a possibility to control blood sugar levels with Yoga. Regular exercise with a healthy lifestyle and portion control diet can even reverse diabetes in many cases. It is important to speak to a doctor before putting off medicines to avoid things from getting worse.
Q2. Who Should Avoid Yoga for Diabetes?
Ans: Although Yoga is excellent for curing Diabetes, it may not work as desired for everyone. People with liver disorders, internal injuries, high blood pressure, vertigo, hernia, pregnant and menstruating women must check with an expert before trying these asanas. It is better not to take chances if you sense any impending dangers.
Q3. Is Diabetes A Genetical Disorder?
Ans: Genetics is one of the factors that could cause Diabetes. However, not all people with a history of Diabetes can get it. Genes combine with lifestyle and diet play an important role in deciding the risk factors of diabetes. Following a proactive approach can certainly lower your chances off falling prey to this disease.
Q4. How Does Yoga Treat Diabetes?
Ans: Yoga asanas involve a lot of stretching and twisting of internal muscles. In this process, the glands get massaged and stimulated to produce insulin. This helps in keeping the blood sugars under control, along with an increase of metabolism. Poor digestion, which can also lead to diabetes, also gets treated with Yoga. You will also notice weight reduction, which in turn brings down your blood glucose numbers.
Q5. When To Perform Yoga For Diabetes?
Ans: The ideal time to perform Yoga for diabetes is early in the morning. Start with warm-up exercises and slowly begin the asanas in sequential order. It is believed that Yoga is best done in the direction of the Sun. So, if it is the morning, turn towards the east and in the evening, turn towards the west!
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