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The 5 Most Helpful Yoga Asanas for Diabetics India 2023

Yoga is an excellent way to keep your mind and body healthy, but beginners should know that without proper guidance, the results may not be what they expect. There are many kinds of Yoga, and today we’ll look at how it can help people with Diabetes. Diseases like Diabetes need to be carefully managed regarding what you eat, how you live, and how much you exercise. Yoga isn’t just a way to work out; it’s something your body needs for a better way of life as a whole. If you have Diabetes and want to know how to help it with Yoga, here are 5 yoga asanas for Diabetes that can help.

5 Best Yoga Asanas that will be Helpful for Diabetics

1. Surya Namaskar (Sun Salutation)

Surya Namaskar (Sun Salutation)

When discussing yoga asana for Diabetes, sun salutations are the first yoga pose that people with Diabetes can do that is very good for them. It is a great way to get your heart rate up and stretch your whole body. Sun salutations are also an excellent way to warm up before doing a yoga asana or just going for a walk.

Sun salutations can also be done in different ways. For example, sun salutations lower your blood sugar, get your blood moving, and make your body straighter. In addition, it takes care of how much insulin your body has.


  1. Stand straight before your mat, pull your stomach in, and put your palms together. Breath in as you raise your hands and stretch them to the back of your body. Exhale and go forward, lengthening your spine and then slowly lowering yourself. Look down and relax your neck.
  2. Inhale, and as you move your right leg back, put your right knee on the ground. Make sure your left knee is at a 90° angle, and your palms are flat on the ground. Keep your head straight. Hold your breath, move your left leg back, and get into a plank position from this position.
  3. Stay in a straight line with your body. Exhale and lower your knees, your chest, and your chin. And slowly lower your hips. Take a deep breath, slowly lift your upper body, and look up. Then, let out air as you lift. Get your body into an upside-down V. Your palms and heels should be on the ground, and then you should try to stretch out your back.
  4. While you are taking a breath in, step forward with your right foot. Exhale as you bring your left leg in front of your body. Bend down and touch your toes, then put your hands on the ground and stretch. Take a deep breath, lift your hands over your head, and then bring your palms together as you let out your breath.
  5. Do the same thing on the left.
  6. Slowly do 4 to 8 rounds of Sun Salutations.

2. Supta Matsyendrasana (Body Twist While Lying Down)

Supta Matsyendrasana (Body Twist While Lying Down)

The lying-down body twist is the most common yoga move for people with Diabetes. Its main goal is to massage the organs and make digestion better. Although it puts pressure on the abdominal organs, this pose can help lower blood sugar levels.


  1. Lay on your back with your arms out to the side and your palms facing down.
  2. Bend your left knee over your right side by bringing it up to your chest level. Try to get your knee to the same level as your hip.
  3. Hold this pose for 30 seconds, switch sides and do it again.

3. Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)

A bow pose is a way to stop feeling tired. It strengthens your abdominal muscles, relieves constipation, and helps the pancreas work properly. In addition, it is highly recommended to bring the level of blood sugar again to normal.


  1. Place yourself on your stomach with your feet spread out and about parallel to your hips. Put your arms next to you.
  2. Slowly bend your knees upward and hold your ankles with your hands.
  3. Take a deep breath, lift your chest off the ground, pull your legs up, and stretch. Your arms and thighs should feel the stretch.
  4. Stay in the pose for 12 to 15 seconds while focusing on taking deep, long breaths.
  5. Slowly lower your chest and legs down to the ground, let go of your ankles and put your hands on your sides to relax.
  6. Do this a few times.

4. Paschimottanasana (Seated-forward Bend Pose)

Paschimottanasana (Seated-forward Bend Pose)

This is the yoga pose for you if you’re looking for a therapeutic approach to managing your Diabetes with Yoga. The sitting forward bend is an excellent option for persons who have Diabetes. It helps control Diabetes, lowers blood pressure, and keeps insulin levels in the blood at a healthy level. This pose is also popular because it helps people lose weight. It can also help with stress, tiredness, headaches, and anxiety.


  1. Sit down and straighten your legs.
  2. Raise your hands and take a deep breath.
  3. Put your hands on the ground and try to touch your toes with your hands while keeping your knees straight.
  4. Put your chin against your chest.
  5. Hold the pose for 60 seconds while breathing normally.

5. Bhujangasana (Cobra Pose )

Bhujangasana (Cobra Pose )

Bhujangasana is also called Snake Pose or Cobra Asana. Bhujangasana asana helps to increase strength across several muscle groups when your quadriceps, triceps brachii, and spinal extensors work together. After then, it finally results in a decrease in both blood sugar and blood pressure. It is a gentle treatment for asthma patients and helps improve posture simultaneously.


  1. Lie on your stomach and Keep your legs in a straight line.
  2. Put your arm on the floor next to the ribcage. Keep your forearms perpendicular to the floor.
  3. Lift your body by pressing your arms down.
  4. Put pressure on your feet and Develop firmness in your hips.
  5. Look straight ahead and stay in the pose for 30 to 40 seconds while breathing normally.

Bottom Line

We hope you enjoyed our post about 5 of the most helpful yoga asanas for people with Diabetes. We hope these 5 yoga asanas give you an idea of how you can use yoga to help with your Diabetes. We wanted to help share this information with people who may not have heard about how yoga can help so that you can help yourself and your loved ones lead a healthy and happy life. Thank you for reading!

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