A healthy diet and physical activity are critical for diabetes management. However, you don’t have to hit the gym every day or become a marathon sprinter to control your blood glucose levels. Believe it or not, transforming your health could entail participating in yoga exercise for diabetes.

Yoga is the best activity for reducing stress and gaining strength and flexibility. Certain poses also stimulate the pancreas, thyroid and circulatory systems — all critical components of diabetic health. 

The Prevalence and Health Impacts of Diabetes

According to data from the U.S. Centers for Disease Control and Prevention, 11.6% of Americans had diabetes in 2021, equal to 38.4 million people. Another 38% — or 97.6 million people over 18 years old — have prediabetes.

Diabetes can lead to other severe conditions, such as heart disease, kidney dysfunction, stroke, vision loss, nerve damage and foot problems. Without proper management and lifestyle changes, diabetes can negatively affect your quality of life or become life-threatening. 

Early signs of diabetes include frequent urination, excessive thirst, increased hunger and fatigue. Slow healing of cuts and bruises, regular infections and skin issues are also prevalent. In fact, you have a two-fold higher risk of bacterial infections with diabetes, primarily due to a compromised immune system.

The Benefits of Yoga Exercise for Diabetes

Even the simplest and gentlest physical activity can have tremendous effects on blood glucose levels. Fortunately, yoga exercise for diabetes control is accessible and modifiable for everyone. 

The American Diabetes Association says yoga’s relaxation benefits help lower blood pressure, reduce depression and stress, alleviate pain and improve sleep. It also aids weight loss and influences a healthy lifestyle.

The reduction in obesity is also shown to improve prediabetes and type 2 diabetes, suggesting it’s essential to integrate yoga into diabetes management. 

7 Yoga Poses for Diabetes Management

Gaining control of your blood glucose is crucial for your health and well-being. Several yoga poses positively affect your endocrine, nervous and circulatory systems. Here are seven asanas to include in your daily asanas. 

1. Cat-Cow Pose

Cat-Cow encourages gentle movement, enhancing spinal flexibility, stretching your belly and aiding digestion. This asana lightly massages the organs to stimulate your gut. 

Start in a tabletop position on your hands and knees, keeping your back and neck flat and your knees aligned with your hips. The Cow Pose requires you to jut your belly downward, sticking your tailbone in the air — slowly roll your shoulders back and look upward, holding the position for a few seconds. 

Come back to the tabletop position and enter the Cat Pose by tucking in your tailbone and bringing your belly inward toward the spine so you have an arched back. Then, allow gravity to take over by allowing your head to hang downward, holding your position for another few seconds. Repeat the movements two or three times.

2. Mountain Pose

Mountain Pose — Tadasana — is an ideal yoga exercise for diabetes management, requiring you to stand straight with your feet together and the crown of your head facing up. The pose is supposed to improve circulation and posture, requiring you to focus on your breathing for optimal relaxation and stillness. 

Keep your feet hip-width apart, stretching and lengthening your spine gently while relaxing your shoulders. Take a few deep breaths in this position before moving to the next one.

3. Legs-Up-the-Wall

Viparita Karani is a restorative practice in which you lie on your back with your legs extended outward against the wall. For the greatest effect, scoot your bottom and hips as close to the wall as you can, resting your arms alongside you.

Take a few moments to breathe deeply, holding the pose for five to 10 minutes. This pose will help to improve your circulation and balance your blood glucose levels.  

4. Bridge Pose

Bridge Pose — Setu Bandhasana — also requires you to lie on your back but away from the wall. For this one, you’ll want to draw your feet inward and bend your knees at the same width as your hips. Use your legs to lift your hips off the ground, locking your fingers behind your back to support yourself. If locking your fingers is too difficult, keep your arms on the floor with your palms facing down.

Setu Bandhasana is great for a healthy endocrine system overall. The asana stimulates your pancreas and thyroid for optimal hormonal balance. 

5. Child’s Pose

Every yogi loves Child’s Pose, often calling it one of the most comfortable and relaxing asanas. As such, it should be little surprise that it can help lower cortisol levels and blood sugar concentrations in people with diabetes. 

Begin on your hands and knees and sit back on your heels. Stretch your arms all the way out in front of you, lowering your forehead as close to the mat as possible. Push back gently and feel a wave of calm flow through your spine, shoulders and neck, breathing deeply. 

6. Breathwork

Pranayama is simply breathwork — or conscious breathing — and a critical aspect of yoga. Get comfortable in a seated position, preferably sitting up straight with your legs crossed or in a chair with back support. Close your eyes and take a deep breath, focusing on each inhale and exhale.

Diaphragmatic breathing has the greatest effect on activating the parasympathetic nervous system. Like Child’s Pose, Pranayama reduces stress and helps regulate your blood sugar levels. It also promotes oxygen flow and provides mental clarity for people with diabetes to improve their overall health.

7. Savasana

Savasana also encourages relaxation and is the perfect component of Pranayama. Also known as Corpse Pose, Savasana requires you to lay flat on your back with your feet and arms extended. Close your eyes and practice conscious breathing for about five to 10 minutes.

Many people like to do guided meditations in Savasana, especially body scans. Body scans allow you to relax your body from head to toe, breathing into specific body parts and growing awareness of different sensations.

Control Your Diabetes With a Yoga Practice

You don’t need to master a headstand or practice yoga for hours at a time to reap the benefits. An easy practice that gently stretches your body is enough to stimulate essential organs for diabetes management. Start a yoga practice that feels comfortable and manageable for your body and time.