Watch video

Process:

1. Stand straight at the front of your mat, keep your abdomen pulled in, and join your palms together. Inhale while raising your hands and stretch your hands to the backside. Exhale and go forward, lengthen your spine, and slowly go all the way down. Look down and relax your neck.
2. Inhale and take your right leg back with your right knee on the floor. Ensure that your left knee is at the 90° angle and your palms are flat on the floor. Look straight with your head. Hold your breath from this position and take your left leg back and come to a plank position.
3. Keep your body in one straight line. Exhale and get your knees down, get your chest and chin down. And get your hips down slowly. Inhale and slowly raise your upper body and look up with your head. Then, exhale when you lift. Get your body into the inverted V pose. Your heels and palms should be on the floor, and then, try to lengthen your spine.
4. Get your right leg forward while inhaling. Get your left leg in front of your body and exhale. Bend down and touch your toes, then place your palms on the floor, and stretch. Inhale, raise your hands, stretch your back, exhale, and join your palms together.
5. Repeat with the left side. Practice Sun Salutations for 4 to 8 rounds slowly.

Benefits:

While talking about yoga for diabetes, the first pose that is extremely beneficial for diabetic patients is sun salutations. It is a perfect way to get your heart rate up and stretch your entire body. Moreover, sun salutations are a favorable warm-up before you do any asana or just go for a walk. You can also find variations in sun salutations. Sun salutations improve blood sugar level, blood circulation, and straighten your body. It manages the insulin in your body.

Watch video

Process:

1. Lay down flat on your back, extend your arms sideways by your palms facing down.
2. Bring your left knees up at the level of your chest and bend it over the right side. Try to bring your knee at the hip level.
3. Stay in this pose for 30 seconds and repeat with the opposite side.

Benefits:

The Lying-down body twist massages the internal organs and improves digestion. This posture also exerts pressure on the abdominal organs. The lying down body twist is the second favorite when it comes to yoga for diabetes. It mainly stresses massaging the internal organs and improving digestion. Though this pose forces on abdominal organs, it can help in lowering blood sugar levels, hence very helpful yoga posture for people suffering from diabetes.

Watch video

Process:

1. Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body.
2. Slowly, fold your knees up and hold your ankles with your hands.
3. Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs.
4. Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones.
5. Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Return to the starting position and repeat the asana for 5-6 times.

Benefits:

The Bow pose strengthens regulates the pancreas and is highly recommended for people with diabetes. This yoga pose also strengthens the abdominal muscles and is a good stress and fatigue buster. Additionally, it also stretches the abdominal muscles, boosts digestion, treats constipation, prevents stomach cramps, remedies back problem and attenuates sinus, and cough and cold symptoms.

Watch video

Process:

1. Sit straight with your legs stretched out and feet together.
2. Bend your right leg and place the heel of your right foot beside your left hip.
3. Slowly, take the left leg over the right knee.
4. Put your right hand on your left foot and your left hand behind you.
5. Twist the waist, shoulders, and neck to the left and look over the left side shoulder.
6. Hold this posture and continue breathing in and out gently.
7. Slowly return to the initial position and repeat in the same manner on the other side.

Benefits:

This spinal twisting pose is highly significant in stimulating the abdominal organs and muscles which eventually lowers blood sugar and also plays a pivotal role in providing relief from breathing difficulties, stress, and tension. The Sitting half spinal twist massages the abdominal organs, increases the oxygen supply to lungs and makes the spine supple. It also helps calm the mind and improves blood flow to spine.

Watch video

Process:

1. Lying on your back, raise both legs above the stomach.
2. Bend your body and try to extend your legs above the head to touch the ground with the toes.
3. Hold this posture for 10-15 seconds, relax for a minute and repeat again.

Benefits:

This inverted posture is extremely beneficial for not only preventing sudden sugar spikes but also helps in stimulating the thyroid gland, reducing stress and increasing blood circulation. It also confers immense therapeutic effects like relieving backache, headache, insomnia and preventing gastrointestinal disorders.

Watch video

Process:

1. Sit down and extend your legs straight.
2. Inhale and pull your hands up.
3. Bring your hands down and try to touch your toes with your hands without bending your knees.
4. Touch your chin to your chest.
5. Remain in the pose for 60 seconds with normal breathing.

Benefits:

It controls diabetes, reduces blood pressure, and balances insulin levels in your blood. People also love this pose because it helps in weight loss. Besides, it can relieve stress, fatigue, headache, and anxiety.
The Two-legged forward bend massages and tones the abdominal and pelvic organs, and helps people suffering from diabetes. This yoga posture helps balance the prana in the body and also calms the mind.

Watch video

Process:

1. Get a towel, fold it, and sit on it alongside the wall. Initially, sit about 3 inches from an empty wall.
2. Lay on your back and bring your legs up, and create a 90° angle while touching the wall.
3. Relax your head, neck, throat, and chin.
4. Stretch your arms and keep your palms facing upwards.
5. Stay in this pose for 5-10 minutes.
6. Post that, slide down your legs slowly. Repeat on the other side.

Benefits:

To stimulate your pancreas and get your internal organs together, Viparita Karani is one of the most relaxing poses that allows one to lie flat on the ground with the legs straightened up without much twisting. This inverted posture allows proper lymphatic drainage, evens out blood circulation, and lowers stress levels which eventually helps toning down the high blood sugar and blood pressure levels within the body. It also releases pressure from the back and hip and combats any pain or inflammation.

Watch video

Process:

1. Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.
2. Take a deep breath in.
3. As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
4. As you relax the navel and abdomen, the breath flows into your lungs automatically.
5. Take 20 such breaths to complete one round of Kapal Bhati Pranayama.
6. After completing the round, relax with your eyes closed and observe the sensations in your body.
7. Do two more rounds of Kapal Bhati Pranayama.

Benefits:

The Skull shining breathing technique helps energize the nervous system and rejuvenates brain cells. It is very helpful for patients suffering from diabetes, as it stimulates abdominal organs. This pranayama also improves the blood circulation and uplifts the mind.

Watch video

Process:

1. Lay down straight, spread your feet a bit wider, and keep your arms in a rest position.
2. Create a Y shape with your body by aligning your torso in a straight line.
3. Feel your breath, hands, legs, feet, palms, abdomen, eyes, ears, and every part of your body.
4. Relax your body and mind. and think happy peaceful thoughts.
5. Hold this position for 5-10 minutes. Take your time while you do this. Breathe normally and do not hold your breath
6. Lie down on your back and close your eyes. . . After some time, stand up.

Benefits:

Corpse pose is the final step in yoga for diabetes. You may start with any yoga asana, but you must finish with a corpse pose. It has definite impacts on lowering blood sugar, balancing blood pressure, calming your body and mind. It will take your body to a meditative stage where you will no longer be able to feel stress. Moreover, it is a traditional way to finish your yoga session.