Yoga for Diabetes: Asanas & Pranayama to Regulate Blood sugar Levels

Yoga helps manage diabetes by improving insulin sensitivity, reducing stress and enhancing pancreatic function. Specific asanas (posture) and pranayama (breathing technique) stimulates the pancreas, improve digestion and promote overall well-being.

Yoga Asanas for Diabetes control –

1. Virksasana

  • Improves balance, focus and metabolism.
  • Enhances blood circulation, reducing insulin resistance.

How to do it:

  • Stand straight, shift weight to one leg, and place the sole of the other foot on the inner thigh.
  • Bring hands to a prayer position at the chest or above the head.
  • Hold for 30 sec on each side.

2. Paschimottanasana (Seated Forward Bend)

  • Helps lower blood sugar level by stimulating abdominal organs.
  • Enhances digestion and reduces stress.

How to do it:

  • Sit with leg extended, inhale deeply Boths hands up and exhale with forward bending. Reaching for your feet.
  • Hold the position for 30 sec.

3. Ardha Matsyendrasana (Seated Spinal Twist)

  • Stimulates the pancreas and improves digestion.
  • Enhances spinal flexibility.

How to do it:

  • Sit with one leg extended and the other bent over it.
  • Twist the torso, placing one hand behind and the other o the knee.
  • Hold for 20 seconds on each side.

4. Mandukasana

  • Massage the whole abdominal organs, Stimulates the pancreas & improves digestion.
  • Enhances forward bending and spinal flexibility.
  • Abdominal muscle reduces.

How to do it:

  • Sit in Vajrasana, make fists with both hands, tucking your thumbs inside.
  • Exhale and slowly bend forward, allowing your chest to rest on your thighs and your forehead to touch the ground.
  • Hold for 20 seconds.

5. Bhujangasana

  • Stimulates the pancreas to regulates insulin production.
  • Strengthens the spine and reduces stress.

How to Do it:

  • Lie on your stomach, place hands under your shoulders and lift your chest.
  • Hold for 20-30 seconds, breathing deeply.

6. Dhanurasan

  • Aids in weight management, crucial for diabetes control.
  • Stimulates the pancreas and improves digestion.

How to Do it: 

  • Lie on your stomach, bend your knees and grab your ankles.
  • Lift your chest and legs simultaneously, forming a bow shape.
  • Hold for 15-20 seconds.

7. Surya namaskar (Sun Salutation) – 12 steps Sequence

  • A complete body workout that helps control blood sugar levels.
  • Improves blood circulation, flexibility and metabolism.

Pranayama for Diabetes Management –

  • Anuloma Vilom (Alternate Nostril Breathing)
  • Balances the nervous system and reduces stress, which helps regulate blood sugar.

Kapalbhati (Skull-Shining breath)

  • Stimulates the pancreas and improves the metabolism.
  • Enhance oxygen flow, detoxifying the body.

Bhastrika (Bellows Breath)

  • Increases oxygen supply and energizes the body.
  • Helps in weight management and stress reduction.

Additional Tips for managing Diabetes with yoga

  • Every day Yoga practice in 30 to 45 minutes.
  • Diet must be followed in diabetes patients. 
  • Combined Yoga with a healthy diet.
  • Muscle contraction for sugar absorption from blood to cell. 

At The Viksit Jivan, the finest Yoga Center and Studio in Kasba, Kolkata, we provide a complete holistic way of increasing your well-being with Yoga. One of the oldest Indian physical arts, Yoga represents ‘union’ and harmony. With our experienced trainers’ help, you can easily incorporate this healthy practice into your daily routine, enhancing both mind and body.