Struggling with diabetes? Want to take a holistic approach to managing it? You’re in luck! Discover the best yoga poses to help you stay healthy and in control.
Quick facts: Best Yoga Poses For Diabetes
- ✅ Hatha Yoga can improve blood sugar levels and cholesterol levels in people with type 2 diabetes: Harvard Health Publishing (Harvard Medical School)
- ✅ Regular practice of yoga and pranayama improves long term glucose control and lipid profile in type 2 diabetes: National Institute of Health (NIH)
- ✅ Yoga poses such as the Bow, Cobra and Triangle can improve blood sugar levels in diabetics: Mayo Clinic
- ✅ Vinyasa yoga can reduce symptoms of depression and anxiety in people with diabetes: Diabetes Self-Management
- ✅ Yoga can help to reduce the risk of developing diabetes in people with a family history of the disease: American Diabetes Association (ADA)
Yoga has become increasingly popular over the past few decades, and for good reason. Not only is yoga a great form of exercise for muscular strength and toning; it also boasts incredible mental health benefits. Studies have shown that it reduces stress and anxiety, and can even help with chronic diseases like diabetes.
There are many different types of yoga, each emphasizing different aspects of the practice. Depending on the type you practice, the poses will vary widely in intensity and focus area. However, if you’re looking to use yoga to help manage your diabetes, some poses work better than others. For instance:
- Poses that focus on stretching can help improve circulation in areas where there may be narrowing or hardening of the blood vessels as a result of diabetes-related complications.
- Poses that target abdominal muscles can help regulate your blood sugar levels.
- Poses that increase balance can reduce the risk of falls or other injuries related to diabetes-related neuropathy or poor coordination.
Benefits of Yoga for Diabetes
Yoga can be an effective way to help manage diabetes, as it offers many physical and mental health benefits. Through yoga, people with diabetes can learn to improve their breathing and increase their flexibility. Additionally, the calming nature of yoga helps to reduce stress levels, which are known to exacerbates diabetes symptoms.
Yoga helps to improve circulation, reduce inflammation and maintain a healthy weight—which are all important elements in controlling diabetes. In addition, research has shown that regular yoga practice can help to increase insulin sensitivity in both type 1 and type 2 diabetics. Other possible benefits of yoga for diabetics include improved cholesterol levels and reduced risk of cardiovascular disease.
Although all types of yoga may be beneficial for people with diabetes, some poses may be particularly useful. In particular, poses that focus on stretching are known to improve circulation throughout the body and help reduce blood sugar levels. Examples of such poses include:
- Seated forward folds
- Triangle pose (Trikonasana)
- Warrior I (Virabhadrasana I)
- Cobra Pose (Bhujangasana)
- Mountain Pose (Tadasana)
- Bridge Pose (Setu Bandhasana)
- Corpse Pose (Savasayana)
Poses for Diabetes
Yoga is an ancient practice that can help reduce the symptoms of diabetes. Certain poses can help regulate blood sugar levels, improve circulation, reduce stress, and relax the body and mind. In this article, we’ll discuss the best yoga poses you can do to help manage your diabetes:
The Cat-Cow Pose is a great simple yoga pose to include in a practice for those with diabetes. The combination of the two poses helps encourage circulation and flexibility, as well as relaxation.
To start, begin on all fours on your mat. From here, inhale and drop your belly towards the mat while raising your chin and tailbone towards the sky – this is Cat Pose. Then exhale, arch your back slightly while tucking your chin towards chest and pushing your spine towards ceiling – this is Cow Pose. Move fluidly between these two poses, taking 20-30 breaths total before transitioning out of the pose at your own pace.
This pose encourages circulation which can help maintain good blood sugar levels with diabetes as it activates muscles and energy flow in the body when practiced regularly.
Warrior I Pose
Warrior I Pose, also known as “Virabhadrasana I”, is a standing yoga pose that can help people living with diabetes better manage their symptoms. This pose improves circulation and increases insulin sensitivity, which is beneficial to those with diabetes because it allows your body’s cells to absorb more glucose and use it for energy.
To begin the Warrior I Pose, stand in Mountain Pose with your feet about hip-width apart. Your arms should be resting at your sides and your spine should be long and straight. On an exhale, shift your weight onto one of your legs as you raise both arms above your head and reach back. Make sure that the foot you are standing on is pointing straight forward while the other leg is bent with the knee pointed in the same direction as the toes of that foot. Hold this pose for several breaths before releasing back into Mountain Pose. Repeat on each side at least 3 times for best results.
The Triangle Pose, or Trikonasana, is a great yoga pose to practice if you have diabetes. This pose helps to improve posture, promote spinal flexibility and helps the body in balancing. The Triangle Pose works to open up the chest and strengthen the entire body while calming the mind. This can be beneficial for those with diabetes, as a calm mind can lead to better blood sugar control and fewer cravings.
In addition to its psychological benefits, performing this pose can also help improve weight management as it works muscles throughout the entire body and requires you to support your own bodyweight in a supported manner. It activates core abdominal muscles which reduce stress on major organs related to diabetes like the pancreas, which produces insulin. This exercise improves overall balance and coordination which is useful when monitoring daily food intake for diabetic care.
Extended Side Angle Pose
Extended Side Angle Pose, or Utthita Parsvakonasana, is a pose in classical Hatha Yoga. It is categorized as a standing forward bend and an intermediate level pose. In the position, one performs an upright twist while extending the arms and pressing the palms together in front.
By doing this pose, one can improve balance and coordination, open up their side body and chest, and bring awareness to their breath.
Extended Side Angle Pose is especially beneficial for those with diabetes, as it helps to lower blood sugar levels by stimulating all the internal organs. Applying gentle pressure to specific areas of the body increases detoxification of impurities from the organs responsible for managing sugar levels in the bloodstream. Additionally, this posture promotes healthy digestion which will help with controlling spikes in glucose levels throughout the day.
Mountain Pose (Tadasana) is a standing yoga posture that helps build strength, reduce stress, and increase flexibility in the body. It is often used as a starting position for other exercises and can be modified for beginners or more advanced practitioners. Specifically, this pose can help to reduce symptoms of diabetes by encouraging blood flow to the abdomen and regulating circulation throughout the entire body.
When performing Mountain Pose, it’s important to focus on your breath and practice good posture. Start by standing tall with your feet together. Pull up from the top of your head while also pressing your feet firmly into the ground. As you inhale, raise both arms out to the sides with palms facing down and fingers spread wide apart. Imagine you are lifting up like a mountain peak with each inhalation – being sure to keep your shoulders relaxed away from your ears. On an exhalation, lower your arms back by your sides into starting position.
People with diabetes should be mindful when practising yoga. All poses should be within abilities and limits, and it’s important to consult a doctor beforehand. Because people with diabetes are more prone to nerve damage in their feet, hands, and other extremities, it’s important for them to stay aware of any sensations that could indicate pain or discomfort in those areas.
Things like high or low blood sugar can increase the risk of injury when performing certain poses, so it’s important to adjust practice accordingly. For instance, breathing deeply while rotating the neck can potentially lower blood sugar too quickly. People with diabetes may also benefit from spending extra time in relaxing poses such as forward folds or restorative poses like Child’s Pose or Pigeon Pose. These allow the body to rest deeply and repair any damaged nerve endings throughout the body.
Yoga can be an excellent form of exercise for people with diabetes. It offers a range of benefits including improved blood sugar control, better stress management and improved heart health. When choosing yoga poses for diabetes, it’s important to focus on postures that are gentle on the body and will help increase circulation, reduce stress and aid in relaxation.
Some of the best yoga poses for people with diabetes include:
- Downward Facing Dog Pose
- Child’s Pose
- Extended Side Angle Pose
- Standing Forward Bend
By practicing these poses regularly, along with other forms of exercise such as walking or swimming, diabetes patients will experience several health benefits from their practice.
FAQs about: Best Yoga Poses For Diabetes
Q1: What are the best yoga poses for diabetes?
A1: The best yoga poses for diabetes are the mountain pose, chair pose, warrior pose, cobra pose, bridge pose, and tree pose.
Q2: How can yoga help with diabetes?
A2: Yoga can help with diabetes by reducing stress levels, aiding in weight management, improving circulation and digestion, and helping to regulate blood sugar levels.
Q3: How often should I practice yoga for diabetes?
A3: It is recommended that people with diabetes practice yoga at least three times a week for 30 minutes each time to obtain the most benefits.