Five of the best Yoga poses for Type 2 Diabetes

Living with diabetes can be stressful. With type 2 diabetes, the body either resists insulin or is unable to produce it. Yoga has been scientifically proven to help in a lot of diseases; diabetes is no exception. Various yoga poses or mudras can help manage blood sugar levels. In prediabetics, it may also reduce the risk of diabetes and cardiovascular disease. Yoga has been globally welcomed and loved due to its effectiveness and convenience. It doesn’t require any major equipment; you can simply look for a yoga mat online and comfortable clothes. All you need is a mat and a little bit of motivation, of course!

The best yoga poses to help people with diabetes are : 

Mandukasana: 

This yoga pose is also known as the ‘frog pose.’ It helps maintain insulin levels and improves the functioning of the pancreas. 

It can be easily performed with the following steps:

• Start by sitting on your knees, a.k.a. Vajrasana.
• Make fists with both hands with your thumb tucked behind your fingers.
• Bring both your fists closer to your stomach, keeping them on both sides of your navel, and bend forward.
• Keep your back as straight as you can and look forward while bending.
• Now, hold your breath for as long as you can.
• When you release the pose, you can inhale and return to kneeling.
• Repeat this 4-5 times.

Pawanmuktasana: 

This mudra is best known for relieving gastric issues, lowering mental fatigue, and aiding in weight loss. It can benefit a person with diabetes as it helps strengthen the pancreas and abdomen muscles.

Steps to perform the asana:

• Wear comfortable organic yoga tops and tracks
• Put your hands on the side of your body while lying down with your legs.
• Fold your legs and bring your knees towards your chest; interlock your knees with both arms simultaneously. 
• Now, raise your head and let it touch your knees. Do not apply excessive pressure.
• You can hold this asana for 3-10 breaths and then release it.
• Repeat 3-5 times.

Sasakasana: 

Also called rabbit pose or moon pose is excellent for relaxation in the abdominal area and helps improve the function of the kidney, liver, and visceral organs.

Steps to perform the asana:

• Sit on an organic yoga mat in Vajrasana with your back straight.
• Straighten your arms and slowly raise them while inhaling
• Now, bend forwards while exhaling.
• Your forehead and arms should be resting on the mat in front of the knees.
• It is important to keep your arms, head, and back aligned while maintaining your posture.
• Maintain this position for a while and gently return to the sitting position.
• Repeat 2-3 times.

Gomukhasana: 

Gomukhasana, or the cow face pose, can be very beneficial for people who are diabetic or prediabetic as it stimulates the kidney and helps flush out toxins from the body. Regular practice of this asana also improves cardiovascular health.

Steps to perform the asana:

• Sit with your legs extended forward on your biodegradable yoga mats, arms straight, and hands alongside your hips.
• Bend your right leg and place the right foot under your left hip.
• Bring your left knee over your right knee.
• Raise your left hand and bend your elbow, then take the right hand behind your back and interlock both your hands.
• Hold the position for as long as you are comfortable while taking deep breaths.
• Exhale and release your arms; now repeat with the other leg.

 Dhanurasana: 

The bow pose is ideal for loosening the muscle and relieving pent-up stress. It also helps improve blood circulation to the heart and the pancreas. 

Steps to perform:

• Lie flat on your stomach
• Fold your knees, take your hands backward and grip your ankles.
• Inhale, lift your chest off the ground, and pull your legs towards your back. 
• Focus on your breath while maintaining the pose. Hold the pose for as long as you can without applying too much pressure on your body.
• While exhaling, release your ankles and relax. Gently bring your legs and chest back to the floor.

 The bottom line: 

A person with a chronic disease like diabetes can definitely benefit from yoga by being consistent. You can perform yoga poses at home or even on the go. It should be incorporated into your lifestyle. With the help of yoga accessories, you can practice the positions mentioned above anywhere.

In addition to these mudras, Shavasana can be performed to help the body get into a meditative state and relieve mental stress. Moreover, breathing exercises like Kapalbhati and anulom-vilom can also be practiced to get the most out of the beautiful art of yoga. Everybody – diabetic or not – should practice yoga, as it can benefit everyone, regardless of their health status.

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