10 Effective Yoga Poses to Control Diabetes

Yoga to control diabetes effectively

DIABETES, a metabolic disorder causes due to high blood glucose level, either because insulin production is inadequate or because the body’s cells do not respond properly to insulin or both.

Yoga, an ancient measure aids in insulin production, reduces blood sugar level and helps relieve one of the main symptoms of diabetes, hypoglycemia.

This article covers 10 best yoga poses to control diabetes effectively which you should give a try.

Yoga Poses to Control Diabetes

Regular Yoga practice can help in lessening the possibility of severe complications due to diabetes.Check out our list of top 10 yoga poses to control diabetes.

1. Vrikshasana ( tree pose)

Vrikshasana yoga improves the functioning of the pancreas, thus helps in stimulating hormonal secretion of the pancreas.

How to perform

  1. Stand erect keeping the feet together
  2. Fold the right leg and place it at the top of left thighs and toes of right leg should point downwards, right leg should be in perpendicular to the left leg.
  3. Extending the arms above head inhale and make namaskar mudra with palms, keep spine straight
  4. The pose should be balanced as long as it can be.With a deep exhalation, bring arms and leg down.
  5. Repeat the same with left leg which then completes on round.
  6. With a deep exhalation, bring arms and leg down. Repeat the same with left leg which then completes on the round.
  7. Do this pose two to three rounds.

Caution– should not be practiced by people suffering from high blood pressure, hip injury, heart problems, migraine.

2. Kapalabhati

Kapalabhati yoga pose aids in insulin production by stimulating the pancreas to function properly.

Stress is the major reason for diabetes increases the secretion of glucagon hormone which increases blood sugar level.

The practice of kapalbhati regularly can help reduce stress and thus protects from its adverse effects.

How to perform

  1. Sit in floor in cross legged position and close eyes, keep the spins straight.
  2. Ensure that the upper portion of the body, above the diaphragm, should not move at all.
  3. Breathe in normally.
  4. Exhale forcefully. Belly will be pushed in.
  5. Repeat the process for 5 minutes.

Caution – people suffering from high blood pressure, heart disease, gastric problems should  practice kapalbhati slowly while exhaling.

3. Halasana ( Plow Pose)

Halasana improves pancreatic functions and improves blood flow towards the brain and improve hormonal balance.

Halasana helps in improving insulin production.Halasana also rejuvenates the mind and helps in reducing stress.

How to perform

  1. Keep the feet together and lie back. The arms lie beside the body, the palms facing up.
  2. Inhale and along with inhaling raise the legs to a 90-degree angle, raise the buttock and hip simultaneously.
  3. Fold the legs. Exhale and lower the feet together towards the floor behind the head and try touching floor by the toes.
  4. Stretch body until chin touches the breastbone.
  5. Place the hands on the hip.
  6. Breath slowly and hold the posture as long as can be.

Caution – should not be practiced if suffering from high blood pressure or spondylolysis, neck pain, problems related to cervical spine

4. Setubandhasana (Bridge Pose)

Setubandhasana rejuvenates pancreatic cells and stimulates insulin release. It exercises abdominal muscles which help increases pancreatic cell production.

Setubandhasana facilitates increased blood and oxygen flow to the brain via the spine and also helps in treating mood swings, anxiety disorders.

How to perform

  1. Lie on the floor and feet should be drawn inwards towards the hips, keep the foots parallel to each other
  2. Knees should not point outwards
  3. Inhale and lift up with stomach, back, hip, thighs. Chin and chest should not move
  4. Hands can be engaged in supporting the back
  5. Exhale while coming down.

Caution – people who have undergone brain, neck, shoulder, spinal surgery should avoid this yoga.

5. Dhanurasana (Bow Pose)

Dhanurasana tones the pancreas. Helps in the secretion of the proper amount of hormones like glucagon and insulin which balance blood sugar level of the body.

How to perform

  1. Lie down
  2. Exhale and bend the knees and hold the ankles with palms
  3. Inhale and raise the thighs, head, and chest
  4. Join the ankles. Look upward and breath normally
  5. Maintain body weight on the lower abdomen
  6. Exhale and bring down head and legs up to knee joint
  7. Maintain this position for 1 minute
  8. Do 5 more rounds.

Caution – people suffering from heart problems, hernia, appendicitis, peptic ulcer should skip it or consult a doctor before practicing this yoga.

6. Bhujangasana ( Cobra Pose)

Bhujangasana helps in rejuvenating the capacity to produce insulin and hormonal secretion of the pancreas.

Bhujangasana also beneficial to improve blood circulations, digestion, boosts the immune system and enhance aids in the proper circulation of the insulin hormone to the body.

How to perform

  1. Lie flat keeping the stomach downwards.
  2. Keep legs straight and feet together, toes pointing outwards.
  3. Touch forehead to the ground.
  4. Keep the palms on the ground beneath the shoulders.
  5. Inhale and raise head, neck, chest, upper abdomen.
  6. Bend backward as far as possible and look upwards.
  7. Hold the position for few minutes and hold the breath.
  8. Exhale and return back to the original position.
  9. Repeat 4 to 5 times.

Caution – pregnant women should avoid this yoga. People suffering from peptic ulcer, hernia, hypothyroidism, slip discs should avoid this yoga.

7. Shalabhansana (Locust Pose)

Shalabhansana enhances the function of endocrine glands and all the organs thus ensuring a good production and regulation in the insulin levels of a diabetic patient.

How to perform

  1. Lie flat keeping the stomach downwards.
  2. Keep legs straight, feet together, chin and nose should touch the ground, look straight.
  3. Keep arms straight under the body.
  4. Form fists with hands and place them close to the thighs.
  5. Raise the legs by keeping them together and stretching them.
  6. Maintain this position for a few seconds
  7. Repeat 5 to 6 times.

Caution – should not be practiced by people suffering from heart disease or blood pressure.

8. Sarvangasana (Shoulder Stand Pose)

Sarvangasana reduces blood sugar. This yoga helps in the metabolism of sugar and aids in proper functioning of the pancreas .This yoga controls diabetes by messaging internal organs activating the glandular systems responsible for its cause.

How to perform

  1. lie down on the back. Place palms on both the sides on the ground.
  2. Raise legs to a ninety-degree angle.
  3. Raise rest of the body straight in vertical position.
  4. Bend the elbows and use hands to support hips.
  5. Touch the upper chest with the chin. Use arms for balance and weight of the body should rest on the head, back, and shoulders.
  6. The legs, body, hips should be in vertical position.
  7. The toes should be seen in the yoga position.
  8. Maintain the position for 1 to 3 minutes.
  9. Repeat 4 to 5 times.

Caution- this yoga should not be practiced if suffering from thyroid disease, blood pressure, hernia, cardiac disease, kidney problems, thrombosis.

9. Ardha Matsyendrasanna(Half Spinal Twist Pose)

Ardha matsyendrasanna yoga pose stimulates the pancreas and instructs the beta cells of the pancreas to secrete more insulin.

How to perform

  1. Sit on the ground and spread the legs in front.
  2. Bend left leg to bring left foot close to hips and right food should be placed outside the left knee.
  3. Keep left arm over the right knee and hold the toes of the right foot with the left hand.
  4. Keep the right arm back around the waist and touch the navel from behind.
  5. Repeat the same from the other side.

Caution– should not be practiced by heart patients, people suffering from spinal problem,  heart problems, hernia, Balasana (child’s pose)

10. Balasana (Child’s Pose)

Balasana maintains proper functioning of pancreas and releases stress.

How to perform

  1. Sit on your heels on the floor.
  2. Bend forward slowly and touch the ground and exhale.
  3. Keep your arms on both the sides of body and palms should face upward.
  4. Press chest on the thighs and hold the position for 1 minute.
  5. Place the palms under the shoulders and raise the upper body to the sitting position while inhaling.
  6. Repeat the same for 5-6 times.

Caution- should not be practiced by pregnant women, heart patients, high blood pressure patients.

Yoga Helps in Fighting Diabetes 

By this time you would have understood the power of yoga to fight diabetes. Inclusion Regular yoga practice in your lifestyle can reduce the blood sugar level and lowers blood pressure.Advantages of yoga are many.Yoga and meditation help in Self-control and having a well-balanced state of mind and body. It confidence, discipline and your overall personality.

Yoga is the solution for many lifestyle diseases. Check Yoga to boost testosterone level here.

Hope these yoga poses will help you in keeping control of your diabetes to a great extent. Leave your valuable feedback in the comment section below.