Everything on How Yoga for Diabetes Can Help People

How Ancient Ayurveda Treats Diabetes?

Ayurveda has its roots buried in ancient India. It’s a traditional practice of medicine that was discovered during 1000 BC. It was initially categorized as a pure form of medicine. However, in the 6th Century BC, the religious aspects of Ayurveda were lost. And the systematic approach to it was introduced.

Ayurveda is now being used up in the treatment of several chronic diseases. Diabetes Mellitus or Type 2 diabetes is a chronic disease. This disease has significant implications for an individual’s health. A few modifications in the lifestyle of the person can bring about several changes. Yoga for sugar control is one of the most acceptable ways. With the combination of dietary food consumption and asanas for diabetes is the paramount solution.

[Also Read From History to the Future of Diabetes from ancient ayurveda]

Yoga for diabetes is one of the best practices a person with diabetes can adopt. There are various alternative and complementary therapies available for Type 2 diabetes patients. Yoga for diabetic patients, along with Ayurvedic medicines offers a vast array of treatments.

Benefits of Doing Yoga for Diabetics

Improves blood circulation

Yoga relaxes and improves blood flow to different organs. The rhythmic movement provides oxygen to the cells. The body relaxes facilitating blood circulation all around. Improves cholesterol, blood sugar levels, improves metabolism. Lowers blood pressure by improving artery circulation.

Stretches the muscles in the arms, legs, and shoulder

Yoga improves muscle stretch and enhances your range of motion. It increases strength, balance and flexibility. Warms up muscles and builds muscle strength, improves flexibility and builds muscle strength. Yoga helps build muscle mass and maintains muscle mass.

Strengthens spine

Yoga improves flexibility and supports the back and spine. helps bend your spine. Frequent movement of the body improves spine flexibility preventing stiffness and rigidity in the spine and stimulating the spinal cord. Stretching and exercising improve a wide range of motion improving spine flexibility.

Reduces stress

Stress contributes to diabetes with an increase in blood sugar levels. Reduce stress with effective breathing techniques and yoga asanas with a positive impact on abdominal organs. Minimizing stress helps in cardiovascular health with control of blood pressure.

Protects Cardiac Health

Diabetes increases the risk of cardiovascular diseases. The sedentary lifestyle has contributed to obesity which affects heart health. Protect your heart against the risk of diabetic complications by regulating your blood sugar levels through pranayama and effective yoga poses and maintaining a healthy weight.

Prevent the risk of diabetic retinopathy

High blood sugar levels damage nerves and blood vessels. The impact on the nerves along with blood vessels makes your eyes prone to the risk of diabetic retinopathy. Prevent the risk of diabetic retinopathy through regular eye check-ups and regulating blood sugar levels.

Improve strength and balance

Diabetes causes imbalances in your body with stress levels affecting your agility. Make your body and mind strong with powerful Yogasanas. Regulate your blood glucose levels by practising effective pranayama.

What do you understand by Aahara-Vihaara-Aushadhi?

People now have evolved into being wise when it concerns their health. They are performing yoga for sugar control. With the use of alternative medicines, holistic solutions are being developed. Diseases are currently being treated with natural solutions, including Aahara (diet), Vihara (lifestyle), and Aushadhi (medicine). Ayurveda makes use of these three tenets in treating chronic illnesses. Which, Diabetes Mellitus is also being treated with such practices. Yoga for diabetes type 2 is gaining popularity.

Ayurveda and yoga for sugar control are the best options to adopt. By addressing the problem with the modern system, the symptoms of the diseases are being treated. But with holistic ways and Yoga asanas for diabetes, the cause of the chronic sickness can be eliminated. Ayurveda believes the reason for Diabetes is obesity. To be precise central obesity is the cause of diabetes mellitus. And the reason for central obesity is a sedentary lifestyle and unmanaged diet. To reduce central obesity perform yoga and diabetes will automatically be checked.

The symptoms listed by Acharya Charaka for diabetes are:

• An odor arising from the body
• The tongue is coated
• Lethargy and laziness
• Wax of the ear
• Deposition of fat in the thoracic region
• Mouth tastes sweet
• Throat and Mouth dry up real quick
• Hands and feet have a burning sensation
• Ants found in the collected urine

[Also Read Cultivate this proven formula of “Aahara-Vihaara-Aushadhi” for better life]

Aahara

To maintain ideal health, focussing on the diet is the prime aspect. To reduce the illness and the symptoms related to it, you need to focus on your food. Research suggests that 60-per cent of the disease can be cured by maintaining proper dieting habits. You should always be aware of what you eat. You must take care of the food you intake and perform yoga for diabetes control. According to Ayurveda, there were four different forms of food Khadita (chewable food), Ashita (eatables), Leedha (lickable), and Peeta (drinkable).

Aahara, when consumed in appropriate proportions, results in the nourishment of the body tissues. To enhance the Aahara that you consume you can perform pranayama for diabetes. Proper food consumption and exercise result in the enhancement, growth, and development of your health. Also, according to Ayurveda Aahara is known as the superior medicine (Mahabhaishajya). And the diet should be consumed in accordance with the constitution of an individual.

[Also Read Aahara -food for diabetes]

Vihaara

According to the beliefs of Acharya Charaka performing strenuous exercises can help in curing diabetes. Also, if you apply some medicated paste or take a bath in medicated water, Diabetes can be healed. Some of the ingredients that nature avails for us, help cure chronic diseases. The ancient Ayurvedic norms suggest that a lack of physical activity can result in diabetes.

Performing exercises regulate the carbohydrate metabolism of our body. That results in reducing the level of sugar in the blood. One of the best activities is yoga for diabetes control. Perform yoga postures regularly to keep yourself fit. You can derive inspiration from Ramdev yoga for diabetes.  

[Also Read Diabetes: Here is How to Manage Diabetes with Exercise]

Aushadhi

The first two principles of Ayurveda are concerned with the lifestyle and dietary habits of an individual. If these two principles are followed aptly, the seeds of disease are never sown. By following Nature’s law, we can lead a harmonious life. However, if an imbalance is created, it is then managed by Aushadhi. Medicinal treatment is ultimately used to cure the disease.

The medicines of Ayurveda are prepared from various medicinal plants and herbs. Ayurveda is proven to be capable of curing multiple chronic diseases. Aushadhi and Yoga for diabetes are known to bring about immense changes. However, if you want to get rid of the diabetic symptoms, you need to implement drastic changes in your lifestyle. Along with Aushadi, you need to bring a balance between Aahara and Vihaara.

[Also Read Ayurveda For Diabetes: How To Manage Diabetes Naturally]

How can Vihaara help in Treating Diabetes?

Whether you follow Ayurvedic therapy or Allopathic therapy, the crucial aspect of curing diabetes is exercising. If you follow up with your doctor, your doctor will recommend you to:

• Establish a healthy eating habit. Your eating habits affect the blood sugar level of your body.
• Make a habit of exercising regularly. You do not have to perform very rigorous workouts. But, keeping yourself active is strictly advisable.
• Do not miss out on your follow-up routines. You must keep your diabetes under check. And therefore, you need to perform regular check-ups.
• You need to quit smoking to maintain your blood sugar level under control
• If you are stressed, your blood sugar level will automatically surge. To maintain the level of diabetes, manage your stress
• Watch your alcohol intake as well. Too much liquor can adversely affect your blood sugar level

Keeping some of these changes in mind while performing yoga for sugar control is suggested. Keeping your Vihaara in check can help you manage diabetes as well. As experts say, the way we live is the way our health is affected.

[Also Read Diabetes: Here is How to Manage Diabetes with Exercise]

Also read Diet for Diabetes – Best Fruits and Vegetables To Include In a Diet for Diabetes

Different Types of Yoga for Diabetes and Its Benefits

Yoga is known for healing diabetic patients for ages now. Here we have listed the best yoga to cure diabetes. We have also outlined the benefits of performing yoga for diabetes control. When you perform yoga, it relaxes your body and mind alike. And patients living with diabetes are strictly recommended to perform yoga regularly. Particular poses of yoga are known for curing blood sugar levels. They also help in curing blood pressure issues.

Yoga and diabetes are somewhat interlinked. If you have diabetes, then performing yoga is a must. That is the rule every diabetes patient must know. Some of the yoga poses that help in treating diabetes are:

Viparita Karani:

Also known as legs-up-the-wall pose, is a restorative form of inversion in yoga asana that allows for complete body relaxation. It helps lower your stress levels as well as blood sugar levels. So, if you are a diabetic, you can practice this yoga asana to help control the same. Apart from that, this asana can also help get rid of headaches, increase blood circulation, as well as boost the body’s energy.

Muscles involved in Viparita Karani Practice:

• Pelvic Muscles
• Hamstrings
• Lower Back
• Back Neck
• Front Torso

Supta Baddha Konasana:

Popularly known as the reclining bound angle pose, this restorative asana can help ease your nervous system. Moreover, this yoga asana can also aid in reduction of the stress levels. Added stress leads to higher cortisol levels that can lead to issues such as high blood pressure and diabetes when ignored for long. Regular practice of this asana can help stimulate your bladder, kidneys, as well as other abdominal organs which can lead to proper regulation of blood sugar levels.

Muscles Involved in Supta Baddha Konasana Practice:

• Psoas
• Pelvic Muscles
• Groin Muscles
• Adductors

Paschimottanasana:

Well-known as the seated forward bend, this yoga asana can be practised as a therapeutic pose. Apart from lowering your blood pressure, it can help promote healthy weight loss. Not just that, this pose might also help relieve any instances of headache, fatigue, or anxiety. The added weight has been known to be determining factor that leads to the onset of diabetes. With this pose, you can shed those extra pounds and take charge of your body.

Muscles involved in Paschimottanasana:

• Gastrocnemius
• Erector Spinae
• Gluteus Maximus
• Pelvic Muscles

Salamba Sarvangasana:

The Salamba Sarvangasana or the supported shoulder stand is an inversion asana that allows improved circulation of blood throughout the body, especially to your brain. The asana is known to stimulate your thyroid gland. Plus, you can always opt for this asana to relieve stress and calm your mind. In general, lower levels of thyroid hormones are associated closely with higher BMI. This in turn can lead to diabetes. So, working on your thyroid is just what you might need.

Muscles involved in Salamba Sarvangasana:

• Rotator Cuff
• Rectus Abdominis
• Trapezius
• Quadriceps

Halasana: 

The Plow Pose or Halasana is an inversion yoga pose that helps stimulate your thyroid gland while reducing stress & increasing blood circulation. Due to the reasons stated above, you can drop down the higher cholesterol levels, lose that extra body weight, and lower your blood sugar levels. Apart from this, Halasana can help reduce instances of headache, backache, as well as insomnia.

Muscles involved in Halasana:

• Hamstrings
• Rotator cuff
• Spinal extensors
• Trapezius

Urdhva Mukha Svanasana:

The downward-facing dog or Urdhva Mukha Svanasana helps stimulate the backbone and enhances your core muscle strength. More than that, this pose will help you lower your existing blood pressure. With added benefits such as enhanced blood circulation and weight loss, this asana is perfect for any diabetic.

Muscles involved in Urdhva Mukha Svanasana:

• Quadriceps
• Triceps Brachii
• Gluteus Maximus
• Spinal extensors
• Hamstrings

Dhanurasana:

Dhanurasana or the Bow Pose helps open up the chest while stimulating the abdominal organs. With time and practice, you can see a decrease in the blood sugar level, especially if you are suffering from diabetes. You can also attain relief from respiratory ailments & constipation.

Muscles involved in Dhanurasana:

• Hamstrings
• Pectoralis Major
• Gluteus maximus
• Quadriceps

These are some of the best yoga exercises for diabetes treatment. You must perform them on a regular basis to get rid of diabetes. Combine yoga with appropriate medicine and see the results booming.

11 Chair Surya Namaskar:

If you are facing challenges while doing yoga or any type of exercise, you may consider doing this 11 Steps Chair Surya Namaskar, which can give you benefits.

Chakrasana for Diabetes  

Known as the wheel pose an effective yoga pose for diabetes. It helps strengthen the spine and hip flexors.  The asana is backed by scientific evidence enhancing spinal flexibility.  Also known as urdhva dhanurasana increases muscular strength and improves blood glucose levels in people with diabetes.

Steps to perform Chakrasana for Diabetes

• Rest on your back
• Bend your knees with hips closer to your legs
• Keep your shoulders apart on the ground
• Bend backward down using your hands
• Be in this pose for a few seconds

Benefits of Chakrasana for Diabetes

• Stimulates abdominal organs mainly the pancreas
• Frees you from tiredness, sciatica, and mild depression
• Assist in weight management and enables circulation
• Regulates blood pressure

Shavasana For Diabetes

Also known as corpse pose which manages diabetes effectively. Furthermore known as a resting or restorative pose is used to mark the end of the yoga session for relaxation. A comfortable pose that allows you to be meditative in the supine position. Helps in reducing stress levels and improves blood circulation.

Steps to Perform Shavasana For Diabetes

• Relax on your back with your eyes closed
• Let loose your mind and body to feel light
• Do not overthink, let go of stress
• Be in the position for 1-20 minutes.  
• Feel energized after the process

Benefits of Shavasana for diabetes

• Relaxes body and mind
• Regulate blood glucose levels
• Relieves stress
• Maintains harmony of mind and body

Marijariasana

 Also known as cat pose is an effective yogasana that controls blood sugar levels. A pose that stretches your spine like a cat helping your muscle contraction and relaxation. Stimulates abdominal organs mainly the pancreas helps in insulin sensitivity.

• Place both your palms on the ground
• Inhale pulling your stomach
• Turn your head upwards
• Exhale and turn your head inwards pulling your stomach

Benefits of Marjariasana for diabetes

• Releases stress
• Positively impacts abdominal organs
• Effective in weight management

Balasana

 Also known as kneeling asana and child pose. A powerful yoga pose to manage your diabetes. A resting pose of a child that helps you to become aware of your breath. Stimulates vagus nerves favors rest and digest response. Improves respiratory fitness and lung function.

Process of performing Balasana

• Sit on your heels and exhale
• Form a table pose
• Exhale and lower the hips to the heels
• Bend your forhead forward touching the ground

Benefits of Balasana for diabetes

• Minimizes tension in the chest
• Relieves you from tiredness or dizziness
• Helps in relieving anxiety and stress
• Improves flexibility of internal organs
• Enhances and strengthens the spine

Bhujangasana

Also known as the cobra pose. A Yogasana that helps you take charge of your diabetes. A pose that helps you maintain a healthy weight by shedding extra fat in the abdominal organ. Improves blood circulation.

Process to perform Bhujangasana

•  Rest on your abdomen relaxing yourself
• Bring your legs close to one another
• Move your arms near the elbows bringing palms near the shoulders
• Move your body upwards with the help of your palms
• Press your abdomen on the floor
• Lifting your head appears as a snakehead

Benefits of Bhujangasana for diabetes

• Strengthens muscles in the shoulders, chest and abdominal area
• Enhances flexibility
• Uplifts your mood
• Reduces stiffness in the lower back
• Strengthens shoulders and arms
• Relieves sciatica

Mandukasana

Also known as frog pose. A yoga pose is mandatory for people with diabetes. It stimulates abdominal organs and reduces insulin resistance. Reduces stress levels and improves the body’s digestive functions. A wonder yoga pose to maintain healthy weight and prevent insulin resistance.

Process

• Sit on vajrasana
• Use your hands to make fists
• Let your fists lie on either side of the navel
• Exhale and stretch your abdominal muscles

Benefits of Mandukasana for diabetes

• Stretches muscles of back , knees, hips and ankles
• Improves blood circulation relieving sciatica
• Helps to shed extra pounds
• Stimulates abdominal organs mainly pancreas

Suptamatsyendrasana

 Supta supine and asana posture. A Yoga pose those controls blood sugar levels efficiently. Aids digestion.  Effectively stretches glutes, chest, and obliques. Increases spinal movement and stimulates abdominal organs for optimum pancreatic function. 

Process

•  Rest on the back by stretching your arms on shoulder levels .
• Bend right knee and cross it over the left knee
• Reduces blood sugar levels
• Helps stimulate abdominal organs
• Twist towards left side slowly
• Use your left-hand putting pressure on the knee
• Push the knee down towards the floor
• Keep breathing

Benefits of Suptamtsyendrasana for diabetes

• beneficial in massaging backs and hips
• stretches spines
• Aids blood circulation to internal organs
• Aids digestion
• Promotes deep relaxation

Ardhamatsyendrasana

Also known as half-fish pose. A must-do yoga pose for diabetics. Elongates spinal muscles restoring the natural alignment of the spine. The twist in the pose improves blood circulation with a positive impact on abdominal organ effective in managing blood glucose levels.

Process

• Sit by stretching your legs forward.
• Bend the left leg placing left heel in the right buttock
• Twist towards the left with buttocks on the ground

Benefits of Ardhamatsyendrasana for diabetes

• Improves flexibility
• Strengthens spine
• Aids digestion
• Cleanses the body
• Removes toxins
• Reduces fatigue
• Stimulates and strengthens the internal organs such as liver, lungs, heart, kidneys,

Setu bandhaasana

Known as bridge pose a Yogasana that helps you balance your blood sugar levels. Supports back muscles and helps relieve back pain instantly. Provides a good stretch to the spine, neck and chest. Helps in mental relaxation reducing stress and anxiety in a person with diabetes.

• Lie down on your back
• Lift your body with feet touching the ground
• Lift your upper body with palms on ground
• Appears like a bridge

Benefits of Setu bandhasana for diabetes

• Strengthens back muscles, glutes, and hamstrings
• Reduces fatigue and tension in the back
• Helps in strengthening back
• Strengthens chest, neck, and spine
• Reduces depression
• Decreases fatigue
• Reduces insomnia and headaches

Pawanamuktasana

Pawan means wind and mukta is relief.  A pose that is meant to relieve winds, aids digestion, massage abdominal organs, and relieve trapped gas from the intestinal tract. Impacts your abdominal organs effectively helping the insulin uptake in people with diabetes.

• Best yoga pose for a person with diabetes
• Rest on your back
• Fold your knees bringing them close to your chest
• Hold your knees with your hands

Benefits of Pawanamuktasana for diabetes

•  Reduces fat in the abdomen
• Reduces waist-to-hip ratio
• Helps with the positive uptake of glucose and insulin

Purvottanasana

Plank asana purva east, Uttana means intense stretch and asana is a pose. Asana strengthens wrists, back and legs. Supporting the shoulders beneath the heart is effective in preventing diabetic complications.

Performing Purvottanasana

• Sit straight stretching your legs
• Stretch your arms backwards positioning your palms behind you.
• Support your upper body with your arms
• Gradually drop your head backwards
• Let the feet remain on the ground

Benefits of Purvottanasana for diabetes

• Strengthens arms,legs and back
• Relieves stress and tension
• Stretches your shoulders
• Improves mental health

Adomukhashvanasana

A customized yoga pose for a person with diabetes. An inversion asana improves blood circulation relieves headaches and stimulates abdominal organs. Helps in shedding extra fat from the abdomen.

Steps to perform Adomukhashvanasana

• Stand straight with your feet
• Inhale and bend your head with hands touching your feet forming an arch
• Appears as a mountain pose

Benefits of Adomukhashvanasana for diabetes

• Stimulates pancreas
• Increase insulin levels
• Decreased blood glucose levels
• stimulates kidneys to help in diabetes management

Naukasana

Also known as boat pose, In Sanskrit nauka means boat, and asana means pose, it is effective in diabetes management efforts. Helps regulate blood sugar levels, and strengthens abdominal muscles mainly the liver, pancreas, and kidneys further strengthening muscles in the arms, shoulders, and thighs.

The process to perform Naukasana

• Lie down on the yoga mat in the supine position
• Lift your head up bringing your feet together
• Use your hands to touch your feet

Benefits of Naukasana for Diabetes

The boat pose supports digestive functions supporting abdominal organs. It also helps regulate blood glucose levels by stimulating the pancreas. Relaxes muscles in and around abdominal organs.

Vajrasana

Also known as the diamond pose is a sitting asana. This asana strengthens your mind and body. This asana stimulates abdominal organs and legs. Asana is effective in reducing hip fat. It impacts kidneys and effectively removes toxins. Improves knee pain associated with diabetes and obesity.

Process

• Sit on the ground with the help of your knees
• Place your buttocks on your heels
• Position your palms facing the sky on your knees
• Inhale and exhale with a focus on your breath

Benefits of Vajrasana for Diabetes

• Improves blood circulation
• Stretches the muscles in the arms, legs, and shoulder
• Strengthens spine

FAQs Related to Yoga for Diabetes

What are the best yoga asanas for diabetes?

• Dhanurasana
• Balasana
• Bhujangasana
• Corpse pose
• Mountain pose
• Mandukasana
• Chakrasana

What are the benefits of yoga for diabetes?

A holistic benefits for health minimizing stress, reducing blood pressure, and increasing mobility. 

How effective is yoga for type 2 diabetes?

Reduces excess blood sugar levels by minimizing fasting insulin levels by maintaining a healthy proportion of insulin to glucose.

What makes yoga for diabetes a powerful technique?

A powerful technique stimulating abdominal organs mainly the pancreas, reduces stress, and blood pressure further reducing the risk of cardiovascular diseases. Regulates healthy blood sugar levels.

How can yoga pose impact your blood sugar levels?

Yoga poses improve insulin secretion increasing beta cell sensitivity to insulin and enhancing blood circulation with muscle relaxation for easy glucose uptake.

How many days will you require to control diabetes through yoga?

Practising 20 to 30 minutes of yoga per day helps in regulating blood sugar levels with nerve health, hormone and glucose levels under control improving metabolism.  

Does your blood sugar level fluctuate after performing yoga?

No, yoga does not impact your blood sugar levels, unlike other exercises.

Which Yogasanas are mandatory for diabetes?

Ardha matsyendrasana (half-fish pose), vajrasana, adomukhashvanasana help you become aware of breathing and controls blood sugar levels.

How does yoga balance blood sugar levels?

Yoga poses are effective in synchronizing mind and body that help reduce excess blood sugar levels.

How effective is yoga in controlling insulin resistance?

Yoga helps improves glycaemic control reducing insulin resistance.

Which are the best yoga poses to reduce blood pressure?

Child pose or balasana, sukhasana or easy pose, shavasana(corpse pose), cobra pose (bhujangasana), bridge pose (setubandhasarvangasana)

Conclusion 

With Ayurveda and Pranayam for diabetes, the doshas can be eradicated. The patients with more weight or body strength are treated separately from the ones with a lean or weak physique. However, the main focus irrespective of the body type of a person is on – Aahara, Vihaara, and Aushadhi. There are various types of Yoga for diabetic patients. You can find them on online platforms or simply take help from Ramdev Yoga for diabetes. 

If you practice Yoga regularly, it can undoubtedly help in curing diabetes. Not only will yoga help you get rid of diabetes but it also will help you with other chronic diseases. People have performed yoga for diabetes control, and have experienced drastic transformations. But, if you are new to yoga, you must first discuss it with your doctor.

Your doctor or yoga experts can guide you thoroughly while outlining its merits with precision. You can take help from various books and journals available online. But, make sure to practice yoga for diabetes. 

Also, read Home Remedies For Diabetes