How can yoga benefit people with type 2 diabetes. What are the most effective yoga poses for managing blood sugar levels. How does yoga impact stress and circulation in diabetics. Which yoga positions can help lower blood pressure in people with diabetes. How often should diabetics practice yoga for optimal results.

The Benefits of Yoga for Type 2 Diabetes Management

Yoga has emerged as a powerful complementary therapy for managing type 2 diabetes. This ancient practice offers a holistic approach to health, combining physical postures, breathing exercises, and meditation to promote overall well-being. For individuals living with diabetes, yoga can provide numerous benefits that extend beyond simple relaxation.

Research suggests that regular yoga practice can help:

• Lower blood sugar levels
• Reduce blood pressure
• Improve circulation
• Decrease stress and anxiety
• Promote weight loss
• Enhance insulin sensitivity
• Reduce the risk of diabetes-related complications

Can yoga really make a difference in diabetes management? Studies have shown that consistent yoga practice can lead to significant improvements in glycemic control, with some participants experiencing reductions in fasting blood glucose levels and hemoglobin A1c. Additionally, yoga’s stress-reducing effects may help combat the negative impact of chronic stress on blood sugar levels.

11 Yoga Poses Beneficial for Type 2 Diabetes

While many yoga poses can be beneficial for individuals with diabetes, certain asanas are particularly effective in addressing the specific challenges associated with the condition. Here are 11 yoga poses that can be especially helpful for managing type 2 diabetes:

1. Legs-Up-the-Wall Pose (Viparita Karani)

This restorative inversion is an excellent starting point for those new to yoga. It offers numerous benefits for diabetics, including:

• Reduced stress levels
• Lowered blood pressure
• Improved circulation
• Relief from headaches
• Increased energy levels

How long should you hold this pose? Aim to remain in Legs-Up-the-Wall pose for 5 to 15 minutes, focusing on deep, relaxed breathing throughout.

2. Reclining Bound Angle Pose (Supta Baddha Konasana)

This gentle, restorative pose helps calm the nervous system and offers several benefits for diabetics:

• Reduced stress levels
• Lowered blood pressure
• Stimulation of abdominal organs
• Improved flexibility in the hips and groin

To maximize the benefits of this pose, try to hold it for up to 10 minutes, using props for support if needed.

3. Seated Forward Bend (Paschimottanasana)

This therapeutic forward bend is excellent for diabetes management, offering benefits such as:

• Lowered blood pressure
• Promoted weight loss
• Reduced anxiety
• Relief from fatigue
• Improved digestion

How long should you hold Seated Forward Bend? Aim to remain in this pose for up to 3 minutes, breathing deeply and allowing your body to relax into the stretch.

Inversions for Improved Circulation and Thyroid Function

Inversions play a crucial role in yoga for diabetes management. These poses help improve circulation, stimulate the thyroid gland, and promote overall well-being. Two particularly beneficial inversions for diabetics are:

4. Supported Shoulderstand (Salamba Sarvangasana)

This inversion offers numerous benefits for individuals with diabetes:

• Improved circulation
• Stimulated thyroid gland
• Reduced stress
• Calmed mind
• Strengthened core and upper body

How long should you hold Supported Shoulderstand? Begin with 30 seconds and gradually work up to 3 minutes as your strength and comfort level improve.

5. Plow Pose (Halasana)

Plow Pose builds upon the benefits of Shoulderstand and offers additional advantages for diabetics:

• Stimulated thyroid gland
• Increased circulation
• Reduced stress
• Relief from backache and headache
• Improved sleep quality

Is Plow Pose suitable for beginners? While Plow Pose can be challenging, it can be modified using props or by transitioning from Supported Shoulderstand. Hold the pose for 1 to 5 minutes, listening to your body and coming out of the pose if you experience any discomfort.

Strengthening Poses for Weight Management and Metabolic Health

Incorporating strengthening poses into a yoga routine can be particularly beneficial for individuals with type 2 diabetes. These poses help build muscle mass, improve insulin sensitivity, and support weight management efforts. Two powerful strengthening poses for diabetics include:

6. Bow Pose (Dhanurasana)

This stimulating backbend offers multiple benefits for diabetes management:

• Lowered blood pressure
• Boosted circulation
• Promoted weight loss
• Stimulated abdominal organs
• Improved digestion
• Strengthened back muscles

How can beginners approach Bow Pose safely? Start with a modified version, lifting one leg at a time, and gradually work up to the full pose. Hold for 20-30 seconds, focusing on deep, steady breathing.

7. Warrior II Pose (Virabhadrasana II)

This powerful standing pose offers numerous benefits for individuals with diabetes:

• Improved circulation
• Strengthened legs and core
• Enhanced balance and stability
• Increased focus and concentration
• Stimulated abdominal organs

How long should you hold Warrior II Pose? Aim to hold the pose for 30 seconds to 1 minute on each side, gradually increasing the duration as your strength improves.

Balancing Poses for Improved Focus and Stability

Balancing poses not only improve physical stability but also enhance mental focus and concentration. These poses can be particularly beneficial for individuals with diabetes, as they promote mind-body awareness and help manage stress. Two excellent balancing poses for diabetics are:

8. Tree Pose (Vrksasana)

Tree Pose offers several benefits for diabetes management:

• Improved balance and stability
• Enhanced focus and concentration
• Strengthened leg and core muscles
• Reduced stress and anxiety
• Promoted mindfulness

How can beginners practice Tree Pose safely? Start by holding onto a wall or chair for support, and gradually work on balancing independently. Hold the pose for 30 seconds to 1 minute on each leg.

9. Half Moon Pose (Ardha Chandrasana)

This challenging balancing pose provides numerous benefits for individuals with diabetes:

• Improved balance and coordination
• Strengthened legs, core, and back muscles
• Enhanced focus and concentration
• Stimulated abdominal organs
• Reduced stress and anxiety

Is Half Moon Pose suitable for all levels? While Half Moon Pose can be challenging, it can be modified using props or practiced against a wall for support. Hold the pose for 30 seconds to 1 minute on each side, focusing on steady breathing and maintaining balance.

Relaxation Poses for Stress Reduction and Blood Sugar Management

Stress management is crucial for individuals with type 2 diabetes, as chronic stress can negatively impact blood sugar levels. Incorporating relaxation poses into a yoga routine can help reduce stress, promote overall well-being, and support better glycemic control. Two highly effective relaxation poses for diabetics are:

10. Corpse Pose (Savasana)

This seemingly simple pose offers profound benefits for diabetes management:

• Reduced stress and anxiety
• Lowered blood pressure
• Improved sleep quality
• Enhanced body awareness
• Promoted overall relaxation

How long should you practice Corpse Pose? Aim to remain in Savasana for 5 to 15 minutes at the end of your yoga practice, allowing your body and mind to fully relax and integrate the benefits of your session.

11. Child’s Pose (Balasana)

Child’s Pose is a gentle, restorative posture that offers numerous benefits for individuals with diabetes:

• Reduced stress and anxiety
• Relieved back pain
• Improved digestion
• Calmed nervous system
• Promoted relaxation and introspection

How can Child’s Pose be modified for comfort? Use props such as bolsters or blankets to support your forehead and torso, allowing for a more restorative experience. Hold the pose for 1 to 3 minutes, focusing on deep, relaxed breathing.

Creating a Yoga Routine for Type 2 Diabetes Management

Incorporating yoga into your diabetes management plan can yield significant benefits, but it’s essential to approach your practice mindfully and consistently. Here are some tips for creating an effective yoga routine:

1. Start slowly: Begin with gentle poses and gradually increase the intensity and duration of your practice.
2. Practice regularly: Aim for at least 3-4 sessions per week, even if they’re short.
3. Listen to your body: Modify poses as needed and never push yourself to the point of pain or discomfort.
4. Combine different types of poses: Include a mix of strengthening, balancing, and relaxation poses in each session.
5. Focus on breath work: Incorporate deep breathing exercises to enhance the stress-reducing benefits of your practice.
6. Stay hydrated: Drink plenty of water before, during, and after your yoga sessions.
7. Monitor your blood sugar: Check your levels before and after practicing yoga, especially when you’re first starting out.

How long should a yoga session last for optimal benefits? While even short sessions can be beneficial, aim for 30-60 minutes per session to experience the full range of yoga’s positive effects on diabetes management.

Precautions and Considerations for Practicing Yoga with Type 2 Diabetes

While yoga can be an excellent complementary therapy for managing type 2 diabetes, it’s essential to approach your practice with caution and awareness. Consider the following precautions:

• Consult your healthcare provider: Before starting a yoga practice, discuss your plans with your doctor to ensure it’s safe for you.
• Inform your instructor: Let your yoga teacher know about your diabetes and any related complications or concerns.
• Be mindful of your blood sugar: Monitor your levels before, during, and after practice, especially when first starting out.
• Avoid intense inversions: If you have uncontrolled high blood pressure or retinopathy, skip poses that place your head below your heart.
• Protect your feet: If you have neuropathy, practice on a cushioned mat and wear yoga socks to prevent injury.
• Stay hydrated: Drink plenty of water before, during, and after your yoga sessions.
• Listen to your body: If you feel dizzy, lightheaded, or experience any unusual symptoms, stop practicing and rest.

How can you ensure a safe yoga practice with diabetes? Always prioritize safety and listen to your body. Start with gentle poses and gradually increase the intensity as your strength and flexibility improve. Don’t hesitate to use props or modifications to make poses more accessible and comfortable.

Integrating Yoga with Other Diabetes Management Strategies

While yoga can be a powerful tool for managing type 2 diabetes, it’s most effective when combined with other diabetes management strategies. Consider integrating your yoga practice with the following approaches:

• Balanced diet: Follow a nutritious meal plan tailored to your individual needs and blood sugar goals.
• Regular exercise: Combine yoga with other forms of physical activity, such as walking, swimming, or strength training.
• Stress management: Incorporate meditation and mindfulness techniques alongside your yoga practice.
• Medication adherence: Continue taking prescribed medications as directed by your healthcare provider.
• Blood sugar monitoring: Maintain a consistent schedule for checking your glucose levels.
• Regular check-ups: Attend scheduled appointments with your healthcare team to monitor your overall diabetes management.

How can yoga complement other diabetes management strategies? Yoga’s stress-reducing and blood sugar-lowering effects can enhance the effectiveness of dietary changes and medication. Additionally, the increased body awareness developed through yoga practice can help you better recognize and respond to changes in your blood sugar levels.

By incorporating yoga into a comprehensive diabetes management plan, individuals with type 2 diabetes can experience improved glycemic control, reduced stress, and enhanced overall well-being. Remember to approach your practice with patience, consistency, and mindfulness, and always consult with your healthcare provider before making significant changes to your diabetes management routine.

Yoga for Diabetes: 11 Poses to Try

Why it’s beneficial

Yoga can do more than just relax your body in mind — especially if you’re living with diabetes. Certain poses may help lower blood pressure and blood sugar levels while also improving circulation, leading many experts to recommend yoga for diabetes management.

Regular practice may even help reduce your risk for other complications of diabetes, such as heart disease.

Keep reading to learn how these simple moves can improve your overall quality of life and lead to significant transformations.

This restorative inversion allows for relaxation. This helps lower stress levels, which may in turn help lower blood pressure and blood sugar levels. It can also help relieve headaches, boost energy, and increase circulation.

Muscles worked:

• hamstrings
• pelvic muscles
• lower back
• front torso
• back of the neck

To do this:

1. Fold up a blanket or towel to sit on.
2. Sit with your right side against a wall.
3. Swing your legs up along the wall as you move to lay flat on your back. Your body should form a 90-degree angle against the wall.
4. Keep your sitting bones as close to the wall as possible.
5. Relax your neck, chin, and throat.
6. Stretch your arms out to the side with your palms facing up.
7. Remain in this pose for 5 to 15 minutes.
8. Release by slowly sliding your legs down to the side.

This is a restorative pose that can help calm your nervous system. This pose can also help reduce your stress levels, which may help lower blood pressure and blood sugar levels. It’s also thought to stimulate the abdominal organs, bladder, and kidneys.

Muscles worked:

• adductors
• groin muscles
• pelvic muscles
• psoas

To do this:

1. While seated, bring the soles of your feet together. Your knees should be out to the sides.
2. You may place a bolster underneath your knees for support.
3. Slowly lean back until your back is flat on the floor.
4. Relax the area around your hips.
5. Rest your hands alongside your body with your palms facing up.
6. You can also press down on your thighs to gently deepen the stretch in your legs and hips.
7. Stay in this pose for up to 10 minutes.
8. To release, use your hands to lift and press your knees together. Slowly sit all the way up.

This pose is a therapeutic forward bend. In addition to lowering blood pressure and promoting weight loss, this pose may help relieve anxiety, headache, and fatigue.

Muscles worked:

• pelvic muscles
• erector spinae
• gluteus maximus
• gastrocnemius

To do this:

1. Sit on the edge of a folded blanket and extend your legs long.
2. You may place a prop under your knees for support.
3. Imagine that you’re pressing the soles of your feet against a wall so that your toes are drawing back toward your shins.
4. Root into your sit bones, lengthen your spine, and open your heart center.
5. Hinge at your hips as you bend forward.
6. Walk your hands down to your feet, stopping when you reach a comfortable position. Your torso should fold into your legs.
7. Tuck your chin into your chest.
8. Remain in the pose for up to 3 minutes.

This inversion may help improve circulation and stimulate the thyroid gland. It can also help calm the mind and relieve stress.

Muscles worked:

• rectus abdominis
• trapezius
• rotator cuff
• quadriceps

To do this:

1. Lie down flat on your back with a folded blanket under your shoulders.
2. Align your shoulders with the edge of the blanket.
3. Rest your arms alongside your body with your palms facing down.
4. Lift your legs straight up into the air.
5. Slowly lower your legs back toward your head.
6. Move your hands to your lower back for support. Your fingers should be facing upward.
7. Raise your legs up so that your shoulders, spine, and hips are in one straight line.
8. Remain in the pose for 30 seconds to 3 minutes.
9. Release by rolling your spine back down to the mat and lowering your legs to the floor.

This inversion may help stimulate the thyroid gland, increase circulation, and reduce stress. Its therapeutic effects may also help relieve backache, headache, and insomnia.

Muscles worked:

• rotator cuff
• hamstrings
• trapezius
• spinal extensors

You may find it easier to transition into plow pose from supported shoulderstand.

To do this:

1. From shoulderstand, bring your feet to the floor above your head.
2. If your feet don’t reach the floor, use a pillow or block for support.
3. Keep your hands on your lower back for added support.
4. Remain in the pose for 1 to 5 minutes.
5. To release, roll your spine back down to your mat and raise your legs up to form a 90-degree angle.
6. Lower your legs back down to your mat.

This stimulating backbend requires a lot of muscular strength. The pose may help lower blood pressure, boost circulation, and promote weight loss. It also stimulates the abdominal organs.

Muscles worked:

• gluteus maximus
• triceps brachii
• spinal extensors
• quadriceps
• hamstrings

To do this:

1. Lie on your stomach with your legs extended behind you.
2. Place your palms flat on the floor. Your forearms should be perpendicular to the floor.
3. Press into your palms to straighten your arms and lift up your body and legs.
4. Come onto the tops of your feet.
5. Keep a slight bend in your elbows as you engage your thigh, arm, and abdominal muscles.
6. Maintain a firmness in your buttocks and shoulder blades.
7. Keep your gaze straight ahead.
8. Soften your throat and neck.
9. Remain in this pose for up to 30 seconds.

This backbend opens up your chest and stimulates your abdominal organs. This may help lower your blood sugar levels, as well as relieve constipation and respiratory ailments.

Muscles worked:

• gluteus maximus
• hamstrings
• quadriceps
• pectoralis major

To do this:

1. Lie down on your stomach.
2. Allow your arms to rest alongside your body with your palms facing up.
3. Bend your knees and bring your hands to the outside of your ankles.
4. Lift up your head, chest, and knees.
5. Breathe deeply and gaze forward.
6. Remain in the pose for up to 30 seconds.
7. On exhale, release the pose.
8. Place one hand on top of the other to make a pillow for your forehead.
9. Gently shake your hips from side-to-side to relax your lower back.

10. You may repeat this pose one or two times.

This twisting pose stimulates the abdominal organs, which may help lower blood sugar. It’s also thought to improve digestion and boost your energy levels.

Muscles worked:

• rhomboids
• serratus anterior
• erector spinae
• pectoralis major
• psoas

To do this:

1. While in a cross-legged position, scoot your right foot to the outside of your left hip.
2. Cross your left leg over your right leg, so that your left foot sits at the outside of your right thigh.
3. Root into your sit bones and lengthen your spine.
4. Twist your body to the left.
5. Bring your left hand to the floor behind you.
6. Bring your right upper arm to the outside of your left thigh. You can rest your hand on your thigh or keep the forearm lifted straight into the air.
7. On each inhale, focus on lengthening and lifting.
8. Twist a bit deeper to the right with each exhale.
9. Bring your gaze to look over either shoulder.

10. Hold this pose for up to 1 minute.

11. Repeat on the other side.

This restorative twisting pose also helps stimulate the abdominal organs, which may help lower blood sugar levels. The pose may also help alleviate pain and stiffness in your spine, back, and hips.

Muscles worked:

• erector spinae
• rectus abdominis
• trapezius
• pectoralis major

To do this:

1. Lay flat on your back and bring your knees into your chest.
2. Extend your arms to your sides with your palms facing down.
3. Bring your knees over to the left side.
4. Try to keep your knees together and at hip level.
5. If you’d like, use your left hand to apply gentle pressure to your knees.
6. Your gaze can be in any direction.
7. Remain in this pose for at least 30 seconds.
8. Repeat on the opposite side.

This resting pose encourages relaxation, which may help promote the production of insulin-producing beta cells. It may also help relieve back and neck pain, stress, and fatigue.

Muscles worked:

• gluteus maximus
• rotator muscles
• hamstrings
• spinal extensors

To do this:

1. While in a kneeling position, make sure your knees are hip-width apart.
2. Sink back to bring your buttocks to your heels.
3. You may place a cushion between your thighs and calves for support.
4. Lean forward to rest your forehead on the floor.
5. Extend your arms in front of you, or allow your arms to rest alongside your body with your palms facing up.
6. Remain in this pose for up to 5 minutes.
7. Release by lifting yourself up into a seated position.

This restorative pose can help lower blood pressure, relax the body, and calm the mind. It may also help relieve headache, fatigue, and insomnia. It’s traditionally done at the end of your yoga practice.

To do this:

1. Lay flat on your back, with your feet spread out a little wider than your hips.
2. Rest your arms alongside your torso with your palms facing up.
3. Align your torso so that it’s in a straight line. Your body should form a Y shape.
4. Allow your body to press into the floor. You should completely relax your body and release any tension you’re holding.
5. Remain in this pose for 10–20 minutes.

The results of one 2016 review found that yogic practices can significantly help to manage type 2 diabetes. Researchers concluded that yoga had a positive improvement on blood sugar levels, lipid levels, and body composition.

Limited data found during review also suggests that yoga can lower oxidative stress and blood pressure. Other data suggests that yoga may improve pulmonary and autonomic function and reduce medication use.

Although these results are promising, more research is needed to confirm and expand upon these findings.

Practicing yoga on a regular basis can help improve your overall well-being and may help manage your diabetes.

If you’re new to yoga, talk to your doctor before adding this exercise to your routine. They can walk you through any potential risks and offer guidance on how to establish and maintain a healthy lifestyle.

If you’d prefer to practice at home, you can use books, articles, and guided online classes to develop your practice. Begin with a short practice of 10 minutes per day, and work your way up from there.

You can also take classes at a studio. Be sure to discuss your condition and intentions with your teacher so that they can develop a practice suited to your needs.

Yoga for Diabetes: 11 Poses to Try

Why it’s beneficial

Yoga can do more than just relax your body in mind — especially if you’re living with diabetes. Certain poses may help lower blood pressure and blood sugar levels while also improving circulation, leading many experts to recommend yoga for diabetes management.

Regular practice may even help reduce your risk for other complications of diabetes, such as heart disease.

Keep reading to learn how these simple moves can improve your overall quality of life and lead to significant transformations.

This restorative inversion allows for relaxation. This helps lower stress levels, which may in turn help lower blood pressure and blood sugar levels. It can also help relieve headaches, boost energy, and increase circulation.

Muscles worked:

• hamstrings
• pelvic muscles
• lower back
• front torso
• back of the neck

To do this:

1. Fold up a blanket or towel to sit on.
2. Sit with your right side against a wall.
3. Swing your legs up along the wall as you move to lay flat on your back. Your body should form a 90-degree angle against the wall.
4. Keep your sitting bones as close to the wall as possible.
5. Relax your neck, chin, and throat.
6. Stretch your arms out to the side with your palms facing up.
7. Remain in this pose for 5 to 15 minutes.
8. Release by slowly sliding your legs down to the side.

This is a restorative pose that can help calm your nervous system. This pose can also help reduce your stress levels, which may help lower blood pressure and blood sugar levels. It’s also thought to stimulate the abdominal organs, bladder, and kidneys.

Muscles worked:

• adductors
• groin muscles
• pelvic muscles
• psoas

To do this:

1. While seated, bring the soles of your feet together. Your knees should be out to the sides.
2. You may place a bolster underneath your knees for support.
3. Slowly lean back until your back is flat on the floor.
4. Relax the area around your hips.
5. Rest your hands alongside your body with your palms facing up.
6. You can also press down on your thighs to gently deepen the stretch in your legs and hips.
7. Stay in this pose for up to 10 minutes.
8. To release, use your hands to lift and press your knees together. Slowly sit all the way up.

This pose is a therapeutic forward bend. In addition to lowering blood pressure and promoting weight loss, this pose may help relieve anxiety, headache, and fatigue.

Muscles worked:

• pelvic muscles
• erector spinae
• gluteus maximus
• gastrocnemius

To do this:

1. Sit on the edge of a folded blanket and extend your legs long.
2. You may place a prop under your knees for support.
3. Imagine that you’re pressing the soles of your feet against a wall so that your toes are drawing back toward your shins.
4. Root into your sit bones, lengthen your spine, and open your heart center.
5. Hinge at your hips as you bend forward.
6. Walk your hands down to your feet, stopping when you reach a comfortable position. Your torso should fold into your legs.
7. Tuck your chin into your chest.
8. Remain in the pose for up to 3 minutes.

This inversion may help improve circulation and stimulate the thyroid gland. It can also help calm the mind and relieve stress.

Muscles worked:

• rectus abdominis
• trapezius
• rotator cuff
• quadriceps

To do this:

1. Lie down flat on your back with a folded blanket under your shoulders.
2. Align your shoulders with the edge of the blanket.
3. Rest your arms alongside your body with your palms facing down.
4. Lift your legs straight up into the air.
5. Slowly lower your legs back toward your head.
6. Move your hands to your lower back for support. Your fingers should be facing upward.
7. Raise your legs up so that your shoulders, spine, and hips are in one straight line.
8. Remain in the pose for 30 seconds to 3 minutes.
9. Release by rolling your spine back down to the mat and lowering your legs to the floor.

This inversion may help stimulate the thyroid gland, increase circulation, and reduce stress. Its therapeutic effects may also help relieve backache, headache, and insomnia.

Muscles worked:

• rotator cuff
• hamstrings
• trapezius
• spinal extensors

You may find it easier to transition into plow pose from supported shoulderstand.

To do this:

1. From shoulderstand, bring your feet to the floor above your head.
2. If your feet don’t reach the floor, use a pillow or block for support.
3. Keep your hands on your lower back for added support.
4. Remain in the pose for 1 to 5 minutes.
5. To release, roll your spine back down to your mat and raise your legs up to form a 90-degree angle.
6. Lower your legs back down to your mat.

This stimulating backbend requires a lot of muscular strength. The pose may help lower blood pressure, boost circulation, and promote weight loss. It also stimulates the abdominal organs.

Muscles worked:

• gluteus maximus
• triceps brachii
• spinal extensors
• quadriceps
• hamstrings

To do this:

1. Lie on your stomach with your legs extended behind you.
2. Place your palms flat on the floor. Your forearms should be perpendicular to the floor.
3. Press into your palms to straighten your arms and lift up your body and legs.
4. Come onto the tops of your feet.
5. Keep a slight bend in your elbows as you engage your thigh, arm, and abdominal muscles.
6. Maintain a firmness in your buttocks and shoulder blades.
7. Keep your gaze straight ahead.
8. Soften your throat and neck.
9. Remain in this pose for up to 30 seconds.

This backbend opens up your chest and stimulates your abdominal organs. This may help lower your blood sugar levels, as well as relieve constipation and respiratory ailments.

Muscles worked:

• gluteus maximus
• hamstrings
• quadriceps
• pectoralis major

To do this:

1. Lie down on your stomach.
2. Allow your arms to rest alongside your body with your palms facing up.
3. Bend your knees and bring your hands to the outside of your ankles.
4. Lift up your head, chest, and knees.
5. Breathe deeply and gaze forward.
6. Remain in the pose for up to 30 seconds.
7. On exhale, release the pose.
8. Place one hand on top of the other to make a pillow for your forehead.
9. Gently shake your hips from side-to-side to relax your lower back.

10. You may repeat this pose one or two times.

This twisting pose stimulates the abdominal organs, which may help lower blood sugar. It’s also thought to improve digestion and boost your energy levels.

Muscles worked:

• rhomboids
• serratus anterior
• erector spinae
• pectoralis major
• psoas

To do this:

1. While in a cross-legged position, scoot your right foot to the outside of your left hip.
2. Cross your left leg over your right leg, so that your left foot sits at the outside of your right thigh.
3. Root into your sit bones and lengthen your spine.
4. Twist your body to the left.
5. Bring your left hand to the floor behind you.
6. Bring your right upper arm to the outside of your left thigh. You can rest your hand on your thigh or keep the forearm lifted straight into the air.
7. On each inhale, focus on lengthening and lifting.
8. Twist a bit deeper to the right with each exhale.
9. Bring your gaze to look over either shoulder.

10. Hold this pose for up to 1 minute.

11. Repeat on the other side.

This restorative twisting pose also helps stimulate the abdominal organs, which may help lower blood sugar levels. The pose may also help alleviate pain and stiffness in your spine, back, and hips.

Muscles worked:

• erector spinae
• rectus abdominis
• trapezius
• pectoralis major

To do this:

1. Lay flat on your back and bring your knees into your chest.
2. Extend your arms to your sides with your palms facing down.
3. Bring your knees over to the left side.
4. Try to keep your knees together and at hip level.
5. If you’d like, use your left hand to apply gentle pressure to your knees.
6. Your gaze can be in any direction.
7. Remain in this pose for at least 30 seconds.
8. Repeat on the opposite side.

This resting pose encourages relaxation, which may help promote the production of insulin-producing beta cells. It may also help relieve back and neck pain, stress, and fatigue.

Muscles worked:

• gluteus maximus
• rotator muscles
• hamstrings
• spinal extensors

To do this:

1. While in a kneeling position, make sure your knees are hip-width apart.
2. Sink back to bring your buttocks to your heels.
3. You may place a cushion between your thighs and calves for support.
4. Lean forward to rest your forehead on the floor.
5. Extend your arms in front of you, or allow your arms to rest alongside your body with your palms facing up.
6. Remain in this pose for up to 5 minutes.
7. Release by lifting yourself up into a seated position.

This restorative pose can help lower blood pressure, relax the body, and calm the mind. It may also help relieve headache, fatigue, and insomnia. It’s traditionally done at the end of your yoga practice.

To do this:

1. Lay flat on your back, with your feet spread out a little wider than your hips.
2. Rest your arms alongside your torso with your palms facing up.
3. Align your torso so that it’s in a straight line. Your body should form a Y shape.
4. Allow your body to press into the floor. You should completely relax your body and release any tension you’re holding.
5. Remain in this pose for 10–20 minutes.

The results of one 2016 review found that yogic practices can significantly help to manage type 2 diabetes. Researchers concluded that yoga had a positive improvement on blood sugar levels, lipid levels, and body composition.

Limited data found during review also suggests that yoga can lower oxidative stress and blood pressure. Other data suggests that yoga may improve pulmonary and autonomic function and reduce medication use.

Although these results are promising, more research is needed to confirm and expand upon these findings.

Practicing yoga on a regular basis can help improve your overall well-being and may help manage your diabetes.

If you’re new to yoga, talk to your doctor before adding this exercise to your routine. They can walk you through any potential risks and offer guidance on how to establish and maintain a healthy lifestyle.

If you’d prefer to practice at home, you can use books, articles, and guided online classes to develop your practice. Begin with a short practice of 10 minutes per day, and work your way up from there.

You can also take classes at a studio. Be sure to discuss your condition and intentions with your teacher so that they can develop a practice suited to your needs.

Yoga for Diabetes

Diabetes mellitus largely dictates a person’s lifestyle, including the regime of physical activity. But they, according to doctors, are able to alleviate the condition of diabetics. “Any active movements that involve the muscles in the work contribute to the absorption of sugar from the blood. Thus, its level decreases,” explains Olga Boyarkina , an endocrinologist at the Atlas Medical Center.

Why yoga is effective for diabetes

Yoga is of particular benefit to both types of diabetics, according to Indian physiologists. Their experiment proved that a group of subjects who practiced the ancient practice for 90 days had a marked decrease in blood sugar levels. And the weight has stabilized, the pressure and cholesterol levels have normalized.

According to some experts, you can get the same effect by doing the so-called hot or Bikram yoga. “With regular practice, it starts the processes of self-purification and renewal of the body, improves the functioning of internal organs, including the pancreas,” says Bikram Chowdhury, founder of the Bikram Yoga school, chief guest of the First Moscow Bikram Yoga Seminar. “This is facilitated not only by asanas with active work of muscles and twisting of the body, but also by increased temperature in the classes where classes are held.”

However, the condition of those suffering from diabetes can be facilitated by practicing any other yoga. There would be the correct breathing technique and a suitable set of poses. “The key to success is pranayama, breath holding, bandhas and twisting asanas,” says Anna Kabanichy , hatha yoga teacher at the Yoga Class studio. “They stimulate the production of enough insulin to control the level of sugar in the body, normalize the work of the endocrine system. ” All these elements are contained in our complex, which we will show you today.”

Yoga for diabetics: how to practice

– Perform a set of asanas at a calm pace every other day, breathing exercise (uddiyana-bandha) every day (in the morning on an empty stomach and before going to bed).

– Before performing the complex, do a light warm-up or a complex of Surya Namaskar.

– Hold each asana for 30-120 seconds, until you feel the desire to come out of the pose. “Breathe calmly and do not hesitate to close your eyes in some asanas: this will help you focus on the work of the internal organs,” Anna Kabanichy advises.

Ardha matsyendrasana (variation)

Sit on the mat, stretch your legs forward, pull your socks towards you, close your eyes. Bend your left leg at the knee and place your left foot behind your right knee. Twist in the thoracic region, place your right palm on your left thigh, and rest your left on the floor behind your buttocks. Repeat on the other side.

Ardha gomukhasana (variation)

Sitting on the mat, stretch your legs forward, pull your socks towards you. Bend the right leg, place the right thigh over the left so that the right heel touches the outer side of the left thigh. Place your hands on the mat behind you and lean forward so that your stomach touches your hips. Try to lower the body even lower, press your stomach on your right thigh.

Vajarasana

Sit on your heels with your back straight. Clench your hands into fists and place them on your lower abdomen. Then tilt your body forward, touching your forehead to the floor. Relax your stomach, let your fists sink into it.

Uddiyana bandha from sitting position

Sitting on your heels, place your palms on the mat on either side of your knees and lean your torso forward so that your spine is at a 45-degree angle to the floor. Make a sharp exhalation with the sound “Ha”, bend your elbows and touch your forehead to the mat. Then, without inhaling, straighten your arms, return to the starting position and draw in the stomach, pulling the diaphragm as close to the lungs as possible. When you want to inhale, relax your stomach and only then inhale, raising your chin. Repeat 10 times.

Pashchimottanasana

Sit on the mat, stretch your legs forward, feet towards you, palms on both sides of the hips. Lean forward and, if you can, grab your feet with your hands, resting your stomach on your hips and rounding your lower back.

Virabhadrasana

Stand up straight, then lower into a lunge with your left thigh parallel to the floor and your right shin on the mat. Keep your back straight, palms together in front of your chest. Then twist your chest to the left and lower your body so that your right armpit rests on your left thigh. Repeat on the other side.

Malasana

Stand with your feet shoulder-width apart, bend your knees slightly and bend your torso so that your stomach touches your hips. Connect the brushes in front of the chest. Then bend your knees even more and lower your pelvis down, and touch your shins with your elbows. Press your belly into your thighs.

Practice regularly, remembering the safe training for diabetics. A proper diet and a gentle exercise regimen will help stabilize your well-being.

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Diabetes and yoga: friend or foe?

Physical and Psychological Aspects of Yoga for Type 2 Diabetes

It has been proven that diabetes is by no means a severe limitation on the right to a full active life. But there are still certain warnings regarding sports. ¹

Let’s figure out what exactly yoga is for people diagnosed with diabetes: an assistant or a provocateur of crisis conditions?

There is an opinion that playing sports is good for diabetes and reduces the risk of its development.

More information in the article “Sports and Diabetes”

• Active movement helps to avoid many of the complications that diabetes provokes. Sport saves from cardiovascular problems, along with a healthy diet, increases the body’s sensitivity to insulin, helps in the treatment of insulin resistance syndrome, helps to reduce body weight, an increase in which is an undesirable guest for people with diabetes.
• For healthy people, sport as a strict “controller” of overweight is a powerful protector against the risk of diabetes.

Read about the importance of playing sports in the article “Physical activity”

But too tiring training for a person with diabetes is a taboo, excessive efforts lead to a sharp decrease in blood glucose levels and, accordingly, the development of hypoglycemia.

• Yoga is the golden mean, a sport of medium activity, the intensity and duration of which can be controlled depending on how you feel.
• During the slow smooth movements characteristic of asanas, endorphin ² is produced, the so-called hormone of joy, which also has the pleasant property of increasing cravings for protein rather than carbohydrate food.

So, yoga is a comprehensive approach: both the loads are optimal, and the mood is normal, and dietary advice is carried out with pleasure!

Yoga – sports psychologist

It has been proven that yoga classes increase the level of stress resistance.

• Harmonious, unhurried exercises help to distract from problems. During thoughtful studies, you forget about the problems in life and get used to treating them philosophically.
• Exercise reduces the production of cortisol, a hormone responsible for the development of stressful conditions ³ .

A person who regularly practices yoga feels certain positive changes in himself.

• Becomes more self-confident.
• Gets the strength and desire to fight bad habits.
• Gets a powerful weapon in the fight against depression.
• Learns to be open to the world, communicates more easily with others, loses the desire to conflict.

This is an invaluable help for a person who is learning to live with a diagnosis of diabetes. When changing lifestyle, it is very important to accept them positively, and not plunge into the negative, imagining a future limited and inferior existence. ⁴

Important nuances for beginners

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The first thing that the “owner” of the diagnosis “DM” remembers like “Our Father” is the importance of control: you need to constantly, regularly and carefully monitor your own condition both by sensations and laboratory tests .

What should I do before starting yoga classes?

• Test blood glucose: if the readings are off the charts above 3.8 mmol/L (248 mg/dL) or “lagging behind” at 5.6 mmol/L (109 mg/dL), this is a wake-up call. It is better to wait until the indicator returns to your usual norm.
• Drink plenty of water: even a slow pace of exercise can lead to dehydration, especially on hot days.
• Pay attention to the specifics of the medicines you are taking. Some of them (such as beta-blockers) lower blood glucose levels, which together with physical activity can lead to a hypoglycemic crisis.
• If your glucose level is low, it is worth eating a light carbohydrate snack to prevent a critical drop in indicators.
• Tell the coach and others about your condition and how to help in times of crisis. Careful preparation for training minimizes the risks, but there are times when a quick reaction of trained people around saves you from unpleasant complications.

Behavior during yoga classes

All sports feats should be performed with intelligence.

• Do not take on the full load at once. Start with a 15-20 minute workout. Each time, add a few minutes to the duration of the session, watching your feelings.
• Don’t drive by the day either: make a training schedule at least every other day, the body needs to smoothly, without discomfort, enter a new rhythm. But the breathing exercises that accompany yoga classes can be performed daily.
• If you feel tired or want to complete an exercise before the deadline set by your trainer, don’t ignore your body’s signals.