How Is Yoga Beneficial for People with Diabetes?

Yoga is an ancient practice that began in India. It focuses on:

• strength
• flexibility
• balance
• spiritual connection

Although yoga can provide an overall sense of well-being, it may also have a direct impact on your diabetes.

A 2011 study found that yoga may reduce body mass index and improve glycemic control. A 2005 study found that practicing yoga may help decrease both fasting glucose levels and one-hour postprandial blood glucose levels. It may also help lower body fat and increase lean body mass.

Practicing yoga isn’t an effective management tool for diabetes by itself. You should continue with your current treatment regimen, and consult with your doctor about how to best incorporate yoga into your routine.

Different yoga poses affect different parts of your body, contributing to your overall health. You should maintain healthy habits if you have diabetes, including staying active, managing your weight, and reducing stress.

These five poses will improve your concentration, build strength, and keep you active.

Vajrasana

Vajrasana, or Thunderbolt Pose, is a sitting asana concentrating on your hips, legs, and feet. It involves sitting on your heels in a kneeling position.

This pose can help your digestive system. It’s also good for:

• weight management
• stress reduction
• back problems
• knee problems

Follow these steps to practice this pose:

1. Sit on your legs with your bottom touching your heels. Your hips should align over your feet. Keep your legs together. Your big toes should touch one another.
2. Sit up straight.
3. Close your eyes.
4. Touch the palms of your hands to your knees.
5. Stay in this pose for at least 2 minutes while taking regular breaths. As you practice, you can increase the time you hold the pose.

Some people can hold the pose for 30 minutes or longer. If you have extreme pain in your joints or knee problems, you shouldn’t engage in this pose. Only hold the pose for as long as you feel comfortable.

Bhujangasana

This back-bending pose is also known as Cobra Pose. It concentrates on your body’s core muscles. It can help open up your chest and lungs. You can do this by laying on your stomach and bending your back upward. This will extend your chest.

In addition to strengthening your core, it can align your spine and help your kidneys and nervous system.

Follow these steps to practice this pose:

1. Lay down with your stomach on the floor and your body extended. The top of your feet should be stretched out on the floor. Your arms should be against your body under your shoulders.
2. Bend your elbows at the torso, and put your palms flat on the floor.
3. Press your pubic bone to the floor by pulling up your knee caps and squeezing your thighs and bottom.
4. Take a breath and lift your head and chest up from the floor. Don’t use your arms yet.
5. Press the palms of your hands on the floor and lift yourself up with your arms. Drop your shoulders, and press your chest forward. Keep the lower half of your body pressed on the floor.
6. Hold the pose for a few breaths.
7. Lower the chest and head back to the floor to release the pose.

Don’t try bhujangasana if you have back, arm, or shoulder injuries. You should also avoid this pose if you:

• are pregnant
• recovering from abdominal surgery
• have a headache or a migraine
• have carpel tunnel syndrome

Naukasana

Naukasana is also known as Boat Pose. It strengthens your core, concentrating on your:

• abdomen
• back
• the back of your legs
• arms

It involves raising your torso, arms, and legs in the air while your bottom remains on the floor.

Naukasana can strengthen organs such as the lungs, liver, and pancreas. It can improve blood circulation and sugar levels, which is beneficial for people with diabetes.

Follow these steps to practice this pose:

1. Lay down with your body facing up. Your feet should be together, and your arms should rest on each side of your body.
2. Breathe in. When you exhale, bring your head, chest, and legs off of the mat. Your body will look similar to a “V.” Stretch your arms toward your feet. Your chest should be open. Your shoulders should be down.
3. Take several breaths.
4. Release the pose by exhaling and lowering yourself back to the floor.

You should avoid this pose if you have:

• asthma
• heart problems
• severe headaches or migraines
• low blood pressure
• an injury to your spine

Ardha Matsyendrasana

This asana is also known as Half Lord of the Fishes Pose. It typically involves a seated spin twist, concentrating on your spine and abdominal section. You do this by bending your body to extend and stretch your midsection.

Follow these steps to practice this pose:

1. Sit with your legs extended in front of you.
2. Bend your knees. Move your left foot under your right leg and place it next to your right hip. Move your right leg over your left leg and place your right foot outside your left hip.
3. Twist to your right. Put your right hand on the floor near your bottom. Put your left arm in front of your right knee. Your torso should touch the thigh of your bent right leg.
4. Move your head to either the right or the left to extend the position.
5. Hold this position and breathe for as long as you can.
6. Release the pose, and then try it on the left side of your body.

You should avoid this pose if you have injuries or inflammation to the back, hip, or shoulder.

Dhanurasana

This asana is also known as Bow Pose. It concentrates on the front of the body, including the legs, abdomen, and chest muscles. It involves lying with your stomach on the floor and holding your ankles with your arms in the air.

Dhanurasana can stimulate your abdominal organs, improve your posture, and strengthen your back.

Follow these steps to practice this pose:

1. Lay down on your stomach. Your arms should extend along your body, and your palms should face upward.
2. Put your head and chin on the floor.
3. Breathe out and bend your knees. Grasp your ankles with your hands.
4. Breathe in, and pull your ankles off the floor with your arms. Your weight should be centered in your abdomen.
5. Lift your head.
6. Hold the posture.
7. Lower your legs to the floor and release your ankles.

You shouldn’t try this pose if you:

• are pregnant
• have leg, hip, neck, or arm injuries
• have recently had abdominal surgery

There are several other poses that may be used to help manage your condition. This includes:

• Trikonasana, or Triangle Pose, which stretches your legs and helps improve your balance
• Tadasana, or Mountain Pose, which promotes feeling grounded and boosts stability 
• Sukhasana, or Easy Pose, which strengthens your back and allows for seated meditation
• Shavasana, or Corpse Pose, which relaxes your body and your mind while you’re laying down

If you have diabetes, you must constantly manage your health. Staying active is one component to treating diabetes, and yoga can be a great way to exercise. It can help you manage your weight, lower your blood pressure and heart rate, and reduce your stress levels.

If you’re new to the art of yoga, find a trained yoga instructor to guide you through these and other poses. If you’re more familiar with the practice, you can try these poses on your own. Over time you will build strength and focus, allowing you to get even more out of your practice and contributing to your overall health and well-being.

Keep reading: Stress: How it affects diabetes and how to decrease it »