11 Beneficial Yoga Asanas for Type 2 Diabetes!

Are you diabetic?

If you have type 2 diabetes, then you may be suffering from fatigue, frequent urination, increase in hunger and thirst, frequent infections and other symptoms. It is quite a difficult task to manage your blood sugar levels on a daily basis.

Your doctor would chart out a diabetes management plan with you. It includes a blend of medication, diet, physical exercise and mental relaxation suited to your body and health.

How does yoga help in controlling type 2 diabetes?

Being a diabetic calls for a strict change in your lifestyle. Your food habits and exercise routine have to be upgraded to make your lifestyle a healthy one. This is crucial for controlling your blood sugar levels.

Basically your blood sugar levels go high when your pancreas, kidneys and liver are not able to process the sugar in your body.  Type 2 diabetes happens when the secretion of insulin is not adequate. The sugar in your blood stream does not get processed as a result of low insulin levels. You end up experiencing symptoms of type 2 diabetes.

Yoga helps you counter diabetes. Yoga helps in improving the function of your pancreas, liver as well as kidneys. It boosts blood circulation in your body.

The food you consume gets digested properly and extra sugar gets processed through adequate insulin secretion. This helps keep your blood sugar levels from rising above the normal range.

Beneficial Yoga Asanas for Diabetics

Here are effective yoga asanas that you may practice on a regular basis to keep your blood sugar levels under control. 

1.  Paschimottan Asana

It is also known as the forward seated bend.It is a beneficial yoga asana for diabetics. It stimulates the function of your kidneys, liver and pancreas. This helps in filtering out toxins and excessive sugar content from your body, bringing down your blood sugar levels as a result.

Paschimottan Asana

Pic Credit:  aboutyoga.in

Steps to do it:

  1. Sit on flat surface, stretch your legs in front and straighten your back.
  2. Inhale, take your arms above your head and stretch your back.
  3. While exhaling bend your body forward from the hip joints as much as your body allows comfortably.
  4. Place your hands on your toes, pull the toes towards your body and put your forehead on your knees.
  5. Continue breathing deeply in this posture for 30-40 seconds.
  6. Inhale and slowly come up vertebra by vertebra to relax the pose.
  7. Repeat twice.

2.  Mayur Asana

Mayur asana helps keep high blood sugar levels in control by boosting the function of your, pancreas, liver and kidneys. It may seem a little difficult in the beginning, but you will be able to do it with regular practice.  It is also known as the ‘peacock pose’.

Mayur Asana

Pic Credit:  wikipedia.org

Steps to do it:

  1. Stand on a floor mat, kneel down and widen the gap between your knees.
  2. Place both arms between the legs and put your hands on the floor with your fingers pointing towards your body (your wrists are touching each other lightly).
  3. In this sitting position, touch your forehead to the floor.
  4. Stretch out the right leg and then the left leg straight behind you with only toes touching the floor.
  5. Make sure you’re your body weight is resting on your forehead, hands and toes.
  6. Now slowly raise the head off the floor and lift your toes too.
  7. Your body is parallel to the floor.
  8. Hold the pose for 10 seconds and slowly come down to release it.

 

3.  Gomukh Asana

Gomukh asana is also called the cow head pose. It helps in countering high blood sugar levels in diabetics by improving the kidney and pancreatic function as well as by enhancing your digestion.

Gomukh Asana

Pic Credit:  inspirityoga.com

Steps to do it:

  1. Sit on a floor mat with both legs stretched out together in front.
  2. Fold the left leg and put it over the right thigh. The left heel touches the right hip on the outside.
  3. Now bend the right knee and place the right heel next to the left hip.
  4. Lift up your right arm, bend it behind your head and point your right elbow towards the ceiling.
  5. Take the left arm behind your back from below and grip fingers of both hands together.
  6. Keep your head straight and breathe normally for 30-40 seconds in this pose.
  7. Relax and return to the original sitting position.
  8. Repeat the same steps with the alternate side.

4.  Hal Asana

 

The hal asana or the plough pose activates your pancreas and spleen. It also boosts your liver and kidney function that helps lower high blood sugar levels in diabetics.

Hal Asana

Pic Credit:  theyogatutor.com

Steps to do it:

  1. Lie down on your back on a floor mat with your palms on the floor and arms next to your body.
  2. While inhaling lift both legs up till they make 90 degree angle with the floor.
  3. Exhaling, keep both legs straight and lower them behind your head.
  4. Make sure your chin is touching your chest and your toes are touching the floor.
  5. Take normal breaths and hold the pose as long you comfortably can (upto a 30-60 seconds).
  6. While inhaling raise both legs up very gradually and while exhaling gradually bring them back to the ground to release the pose.

5. Ardh Matsyendra Asana

It is also known as the half fish pose. It is a great yoga asana for diabetics as it helps in stimulating the pancreas. Though it looks like a complex posture initially, it is easy to practice if done step by step.

Ardh Matsyendra Asana

Pic Credit:  staticflikr.com

Steps to do it:

  1. Stand on a floor mat and keep both legs stretched out straight in front.
  2. Now bend your right leg, take it over your left knee and place your right foot on the floor so that it touches the left knee on the outer side.
  3. Bend your left leg, place your left heel beside the right hip.
  4. Make sure your body is relaxed and both the hips are on the floor.
  5. Lock your right knee on the outer side with your left elbow and hold your right ankle (if you can’t reach till your ankle, grasp the calf muscles of the right leg instead).
  6. Turn your upper body to the right side and put your right arm behind on your back.
  7. Look over the right shoulder, close your eyes and breathe deeply for 20-40 seconds in this pose.
  8. Exhale, release the pose and relax.
  9. Repeat the same steps on the other side of the body.

6.  Supta Vajrasana

Supta vajrasana is an extended version of the vajrasana. It is also known as the sleeping diamond pose. It is an excellent yoga posture for diabetics. It helps stimulate the pancreatic function and lowers high blood sugar levels.

Supta Vajrasana

Pic Credit:  im.rediff.com

Steps to do it:

  1. Sit in vajrasana with our knees touching the floor and your buttocks resting between your heels.
  2. Keep your back straight, place your hands on the ground next to the buttocks.
  3. Bend the elbows, rest them on the floor as you slowly move your upper body backwards.
  4. Lower the head backward till it touches the ground.
  5. Bring your hands on your chest in namaskar mudra or cross both arms under your head and hold the pose.
  6. Breathe deeply for 20- 30 seconds.
  7. With the support of your elbows slowly return to the initial pose and relax.

7.  Dhanur Asana

Dhanur asana or the bow pose is a great asana for countering diabetes. It stimulates the vital organs in the abdominal area and helps keep blood sugar in check.

Dhanur Asana

Pic Credit:  satyaliveyoga.com.au

Steps to do it:

  1. Lie down on your tummy on a floor mat.
  2. Keep your arms beside your body on either sides and keep your legs two feet apart.
  3. Breathe in deeply and as you breathe out, fold your knees and hold the ankles with your hands.
  4. While inhaling pull your chest off the ground and pull your legs up straight on the tips of your feet.
  5. Look straight ahead, stretch the body like a bow and hold the posture with only your tummy touching the ground.
  6. Continue to take deep breaths for 15-20 seconds in this pose.
  7. Exhaling, slowly release the pose and come back to resting position. 

8.  Manduk Asana

Manduk asana is known as the frog pose in English. It is an excellent yoga posture for keeping blood sugar levels under check in diabetics.

Manduk Asana

Pic Credit:  netchanting.com

Steps to do it:

  1. Sit in vajrasana with our knees touching the floor and your buttocks resting between your heels.
  2. Keep your back straight and relax your shoulders.
  3. Now widen the gap between both knees in this position (manduk sitting).
  4. Bring both knees together so that they are touching each other.
  5. Make fists with both hands and place them on either side of the navel.
  6. Exhaling bend your body forward till your forehead touches the ground.
  7. Breathe normally in this pose for 10-20 seconds.
  8. While inhaling slowly come up and relax the pose.
  9. Repeat this asana twice.

9.  Vriksha Asana

Vriksha asana or the tree pose is another effective asana for controlling your blood sugar levels. It helps regulate the secretion of insulin from your pancreas and keeps you free from symptoms of type 2 diabetes.

Vriksha Asana

Pic Credit:  yoga-shala.net

Steps to do it:

  1. Stand n a flat surface with your legs together and hands by your side.
  2. Lift your right foot and place it on the inner side of the right thigh.
  3. Make sure the toes of the right foot are pointing toward the floor.
  4. Bring your palms in front of your chest and join them in namaskar mudra.
  5. While breathing in raise your joined hands over your head.
  6. Hold this pose and breathe normally for 10-20 seconds.
  7. While breathing out bring your hands down, place your leg on the floor and relax.
  8. Repeat the same steps with the other leg.
  9. You may repeat the entire procedure 2 to 3 times.

10.  Yogamudra Asana

This yoga asana is beneficial for diabetics as it helps stimulate pancreatic function.

Yogamudra Asana

Pic Credit:  theyogainstitute.org 

Steps to do it:

  1. Sit in padmasana or ardh padmasana on the floor mat.
  2. Take both hands behind your back.
  3. Make a loose fist with the right hand.
  4. Hold the right fist with the left hand.
  5. While breathing in take your head up and bend it slightly backward.
  6. While breathing out, bend your upper body forward till your forehead touches the floor.
  7. Make sure your hands are in the same position behind your back.
  8. Continue taking normal breaths in this pose for 20-30 seconds.
  9. While inhaling slowly lift your body up vertebra by vertebra and relax.

11.  Shalabh Asana

Shalabh asana is also known as the locust pose. It helps in controlling blood sugar levels in diabetics and improves digestion.

Shalabh Asana

Pic credit:  api.ning.com

Steps to do it:

  1. Lie down on your tummy on the floor on a mat.
  2. Keep your legs together and place your palms facing down under your shoulders.
  3. Breathing in pull your upper body up till your navel area on the strength of your spine.
  4. Keep your elbows close to your body, pull back your shoulders and feel the stretch in your back.
  5. Take 5 to 10 deep breaths in this pose.
  6. Exhale and bring your body down to the ground.
  7. Repeat this pose thrice.

Make sure you practise these asanas on a regular basis. Learn and practise them under an expert’s guidance till you can do them efficiently. Do not force your body at any stage. Do as much as your body can comfortably stretch out in the beginning.

With regular practice your flexibility and stamina will definitely get a boost. If you have any previous physical condition like pain, sprain or any discomfort, then go easy and consult your doctor before embarking on any exercise regimen.

When do you plan to get started?

Additional Reading:

Yoga Practice for the Management of Type II Diabetes Mellitus in Adults

Download Free eBook on Natural Remedies for Diabetes

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Salacia-O 120 caps

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Ayurvedic Products for Diabetes Control

 

Download Free eBook on Natural Remedies for Diabetes

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