The Best Yoga Poses to Manage Type 2 Diabetes

yoga for diabetes

Diabetes management is influenced by various factors, including the type of food you consume and the amount of activity you incorporate into your daily routine. Yoga for diabetes is one of the most important activities deemed safe for all diabetic patients, regardless of age or present condition. 

Yoga can improve your physical and mental health, allowing you to live a more conscious life. Here is the list of yoga poses designed exclusively for people with diabetes. These positions aid in the controlling and managing of type 2 diabetes.

 

How Yoga Helps in Managing Diabetes for Seniors 


Many people doubt that “is yoga good for diabetes“? The consensus is that yoga, with its various health benefits, is often considered beneficial for managing diabetes effectively. Even yoga can be helpful for senior diabetes.

Let’s look at how yoga heals diabetes for seniors:

Chronic pain relief:

Muscles and joints may get strained over time as they age. Various yoga stretches and poses can help alleviate the discomfort caused by these natural wear and tear consequences.

Yoga also helps relieve stress, a common cause of pain and inflammation in seniors. A study found that after four weeks of practicing yoga for diabetes type 2, people needed less pain medication, underscoring yoga’s potential benefits for managing discomfort in older persons.

 

Improved Sleep: 

Many seniors suffer from sleeplessness, which can worsen other health concerns. Introducing yoga to elders may provide a solution by encouraging faster sleep onset and improving overall sleep quality.

A study found that yoga and meditation for sleep may be more helpful than herbal sleep treatments due to the soothing breathing techniques included in yoga practices. This implies that introducing yoga into seniors’ daily routines may be beneficial in resolving sleep issues.

 

Less Stress: 

Yoga is often done in a peaceful setting, generating a tranquil atmosphere. In this scenario, yoga can relax and disrupt the body’s fight-or-flight reaction during stressful situations.

Yoga’s methodical and slow breathing techniques effectively reduce anxiety and stress. Yoga can help seniors, even those coping with dementia-related disorientation, feel more calm and peaceful.

 

Better Respiration: 

Seniors frequently have difficulty breathing as they age. The slowing of the respiratory system causes a reduction in oxygen delivery, which has a harmful influence on the entire body.

Engaging in yoga benefits elders by encouraging attention to breathing and teaching particular techniques to improve oxygen flow.

A study found that women who participated in a 12-week yoga program had better respiratory function, underlining the benefits of yoga for resolving age-related breathing issues.

 

Yoga Poses for Diabetes Management

 

Surya Namaskaryoga for diabetes ( Sun Salutation)

Surya Namaskar, often known as the Sun Salutation, is one of the world’s most thorough movement exercises. Doing this asana for 20 minutes raises your heart rate and promotes weight loss, resulting in decreased blood sugar and greater insulin sensitivity.

It is one of the best yoga practices for diabetes since it strengthens and stretches the entire body while increasing blood circulation.

Steps to do Surya Namaskar

  • Start by standing straight in front of your yoga mat. Tighten your abdomen and inhale deeply while joining your palms.
  • Raise your hands gradually, stretching them backward.
  • Exhale, step forward, lengthen your spine, look down, and relax your neck.
  • Inhale, back your right leg, ensuring your right knee touches the ground. Keep your left knee at a 90-degree angle, palms flat on the ground.
  • Hold your gaze straight ahead, briefly holding your breath.
  • Gently move your left leg back to a plank position as you exhale.
  • Lower your body slowly on the exhale, touching your knees, chest, and chin to the ground.
  • Inhale, lift your upper body, and gaze towards the ceiling.
  • Exhale, and lift yourself back up into an inverted V pose.
  • Move your right leg forward, maintaining steady breathing.
  • Exhale deeply as you bring your left leg to the front.
  • Slowly bend down, touch your toes, and place your palms flat on the ground.
  • Inhale, raise your hands, stretch your back, and join your palms on your head.
  • Repeat the entire process 5-10 times.

     

    Dhanurasanayoga for diabetes( Dhanura sana)

    Dhanurasana, also known as bow pose or UrdvaChakrasana, strengthens the back and reduces menstrual cramps and other discomforts.

    This asana helps digestion by reducing flatulence and constipation. It has amazing effects on the liver, intestines, and pancreas, making it very beneficial to people with diabetes.

    Steps to do Dhanurasana

    • Lie on your stomach.
    • Bend your knees, bringing heels close to your buttocks.
    • Reach back and hold your ankles.
    • Inhale deeply and lift your chest, kicking your feet back.
    • Aim for a bow shape with raised chest and thighs.
    • Hold the pose, breathing steadily.
    • Exhale and gently lower the chest and thighs.
    • Release ankles and stretch out.
    • Relax on your stomach for a moment.

      Ardhamatsayendrasana
      yoga for diabetes(Ardhamatsayendrasana)

      People with diabetes have difficulty digesting food. It remains in the intestines, increasing the risk of tumors. In this case, Ardhamatsyasana is the best yoga for diabetes, which purifies the intestines and stimulates the secretion of pancreatic juices. However, the twist in the abdomen is not appropriate for menstrual or pregnant women.

      Steps to do Ardhamatsayendrasana

      • Sit comfortably on the floor.
      • Place left hand on right knee and right hand behind, fingertips pointing away.
      • Inhale, lengthen your spine.
      • Exhale, twist to the right, using the left hand on the right knee for support.
      • Look over your right shoulder, maintaining a gentle twist from the base of your spine to your neck.
      • Hold the pose for a few breaths.
      • Inhale, come back to the center, sitting up straight.
      • Repeat on the other side, placing the right hand on the left knee and twisting to the left.
      • Release and relax, sitting comfortably.

        PaschimottanasanaPaschimottanasana

      If you want a therapeutic approach to yoga for type 2 diabetes, Paschimottanasana is the yoga asana for you. Seated forward bend is a wonderful alternative for those with diabetes.

      It helps manage diabetes and lowers blood pressure. People also enjoy this pose since it promotes weight loss. Furthermore, it can alleviate stress, exhaustion, headaches, and anxiety.

      Steps to do Paschimottanasana

      • Sit with your legs extended straight.
      • Inhale, raising your hands upward.
      • Exhale, bring your hands down and attempt to touch your toes without bending your knees.
      • Touch your chin to your chest.
      • Hold the pose for 60 seconds, breathing normally.

       

      Final words

      Some people make yoga a way of life, while others use it to preserve their physical and mental health. Explore these yoga poses, even if they seem difficult at first.

      Try out the excellent yoga for diabetes, which has the potential to improve blood sugar regulation and management significantly.

      Prabhakaran Balu
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