If you or someone you know has diabetes, you know that it can be a challenging condition to manage. Diabetes affects millions of people worldwide, and it can have serious consequences if not properly controlled. While medication and diet are essential for managing diabetes, there's another natural way to help: yoga. In this article, we'll explain what diabetes is and how yoga can help manage blood sugar levels.
Understanding Diabetes
Diabetes is a metabolic disorder that affects how the body processes blood sugar (glucose). When we eat, our body breaks down food into glucose, which is then transported into our cells and used for energy. Insulin, a hormone produced by the pancreas, helps move glucose from the bloodstream into the cells. In people with diabetes, their body either doesn't produce enough insulin or can't effectively use the insulin it produces, leading to high blood sugar levels.
There are two main types of diabetes: type 1 and type 2. Type 1 diabetes is an autoimmune condition where the body attacks and destroys the cells in the pancreas that produce insulin. People with type 1 diabetes require insulin injections or an insulin pump to manage their blood sugar levels. Type 2 diabetes is the most common form of diabetes and occurs when the body becomes resistant to insulin or doesn't produce enough insulin to maintain normal blood sugar levels. Type 2 diabetes is often managed with medication, diet, and lifestyle changes.

The Benefits of Yoga for Diabetes
Yoga is a mind-body practice that combines physical postures (asanas), breathing techniques (pranayama), and meditation or relaxation. Yoga has been shown to have numerous health benefits, including reducing stress and anxiety, improving flexibility and balance, and increasing strength and endurance. But how can yoga help with diabetes?
First, yoga can help reduce stress, which is particularly important for people with diabetes. When we're stressed, our body releases stress hormones like cortisol and adrenaline, which can cause our blood sugar levels to rise. Chronic stress can also contribute to insulin resistance, making it more difficult to control blood sugar levels. Practicing yoga regularly can help lower stress levels and promote relaxation, which can have a positive impact on blood sugar management.
Second, yoga can help improve insulin sensitivity. Research has shown that practicing yoga can improve glucose uptake by the muscles, meaning that our cells can use glucose more effectively. This can lead to lower blood sugar levels and improved blood sugar control.
Third, yoga can help with weight management, which is a key factor in managing type 2 diabetes. Yoga is a low-impact exercise that can help burn calories and build muscle mass, which can help with weight loss and weight management.

Yoga Poses for Diabetes
If you're new to yoga, it's important to start slowly and work with a qualified yoga instructor who can help guide you through the poses safely.
Ardha kati chakrasana
Virabhadrasana 1
Virabhadrasana 2
Ardha matsyendrasana
Adho mukha svanasana
Shalabhasana
Pavana mukthasana
Jathara parivartanasana
Check out our video for more details and instructions on the asanas:
Research on the benefits of Yoga for improving Diabetes
There is growing evidence suggesting that yoga can be a safe and effective way to manage diabetes, improve overall health, and reduce the risk of complications. In this article, we will explore the relationship between yoga and diabetes, highlighting recent research studies and their findings.
One study published in the International Journal of Yoga investigated the effects of a 12-week yoga program on blood glucose levels in people with type 2 diabetes. The study participants practiced yoga for 60 minutes, three times a week, and were instructed to follow their usual diabetes medication and dietary plan. The results of the study showed that the yoga group had a significant reduction in fasting blood glucose levels compared to the control group who did not practice yoga. The study authors concluded that yoga can be a useful adjunct therapy in the management of type 2 diabetes (Kumar et al., 2015).
Another study published in the Journal of Alternative and Complementary Medicine examined the effect of yoga on oxidative stress and inflammation in people with type 2 diabetes. The study participants practiced yoga for 12 weeks, and the researchers measured their blood levels of oxidative stress markers and inflammatory cytokines. The study results showed that the yoga group had significant reductions in oxidative stress markers and inflammatory cytokines compared to the control group. The study authors concluded that yoga may have a beneficial effect on oxidative stress and inflammation in people with type 2 diabetes (Sudhakar et al., 2012).
In addition to improving blood glucose levels and reducing oxidative stress and inflammation, yoga has also been shown to improve insulin sensitivity and promote weight loss, both of which are important factors in managing diabetes. A study published in the Journal of Diabetes and its Complications investigated the effects of yoga on insulin resistance and body weight in overweight adults with type 2 diabetes. The study participants practiced yoga for 12 weeks and were instructed to follow their usual diabetes medication and dietary plan. The study results showed that the yoga group had significant improvements in insulin sensitivity and body weight compared to the control group who did not practice yoga. The study authors concluded that yoga can be an effective therapy for improving insulin resistance and promoting weight loss in people with type 2 diabetes (Dutta et al., 2014).
It's important to note that while yoga can be a valuable tool in managing diabetes, it should not replace medication and dietary modifications prescribed by a healthcare provider. Before starting a yoga practice, people with diabetes should consult their healthcare provider and a qualified yoga instructor. The yoga practice should be tailored to the individual's needs and abilities, and modifications should be made as necessary to ensure safety and effectiveness.
In conclusion, the growing body of research supports the use of yoga as a complementary therapy in the management of diabetes. Yoga can improve blood glucose levels, reduce oxidative stress and inflammation, promote weight loss, and improve insulin sensitivity. While more research is needed to fully understand the mechanisms of action and optimal yoga practice for people with diabetes, the current evidence suggests that yoga can be a safe and effective way to manage this chronic health condition.
References:
Kumar, V., Jagannathan, A., Philip, M., Thulasi, A., & Angadi, P. (2015). Effect of yoga therapy on fasting blood glucose and lipid profile in patients with type 2 diabetes mellitus. International Journal of Yoga, 8(1), 47–53. https://doi.org/10.4103/0973-6131.146070
Sudhakar, S., Sridevi, G., & Gopinath, C. L. (2012). Effects of yoga intervention on oxidative stress and inflammatory markers in diabetic patients with metabolic syndrome. Journal of Alternative and Complementary Medicine, 18(3), 241–248. https://doi.org/10.1089/acm.2010.0730
Dutta, D., Mondal, S., Choudhuri, S., Maisnam, I., & Bandyopadhyay, S. (2014). A randomized controlled trial to study the effect of yoga therapy on insulin sensitivity and inflammation in type 2 diabetes. Journal of Diabetes and its Complications, 28(4), 406–412. https://doi.org/10.1016/j.jdiacomp.2014.02.007