According to experts, regular practice of yoga can be an effective complementary approach to manage blood sugar levels. When combined with proper medical care and a healthy lifestyle, specific yoga postures (asanas) and breathing techniques (pranayama) can help control glucose levels naturally.
beneficial yoga asanas
In an interview with HT Lifestyle, Himalayan Siddha Akshar, founder of Akshar Yoga Centre, suggested the following asanas to control blood sugar through yoga –
1. Surya Namaskar (Surya Namaskar) serves as an excellent warm-up sequence, gently activating all the major muscle groups and stimulating blood circulation. This flow sequence helps improve insulin sensitivity throughout the body.
2. Paschimottanasana is especially effective for diabetes management. This pose massages the pancreas and helps stimulate proper insulin production. When practicing this pose, sit with your legs spread, inhale as you raise your arms, then exhale as you bend forward from the hips to reach your feet.
3. Dhanurasana helps in massaging the internal organs including the pancreas. Lie on your stomach, bend your knees and hold your ankles. As you lift your chest and thighs, your body forms a bow shape, which stimulates the endocrine system.
4. Legs-up-the-Wall Pose (Viparita Karani) helps reduce stress and promote relaxation. Simply lie on your back with your legs extended towards the wall. This mild inversion improves blood circulation and helps lower blood pressure, which is important for diabetes management.
5. Child’s Pose (Balaasana) Provides gentle pressure on the abdomen, massaging the internal organs. This relaxation pose helps reduce stress, which can significantly affect blood sugar levels.
breathing techniques
Himalaya Siddha Letter Recommended –
1. Deep breathing (diaphragmatic breathing) is fundamental to blood sugar control. Sit comfortably and place one hand on your chest and the other on your stomach. Take a deep breath so that your stomach expands more than your chest. This technique helps reduce stress hormones that can increase blood sugar.
2. Alternate nostril breathing (Nadi Shodhana) helps to balance the nervous system. Close your right nostril with your thumb, inhale through your left nostril, then close the left nostril with your ring finger, release your thumb and exhale through the right nostril. Continue alternating sides. This technique helps reduce stress and promote metabolic balance.
3. Cold breath (Sitali pranayama) involves breathing with a folded tongue. This technique helps cool the body and may help reduce sugar cravings, which is beneficial for blood sugar management.
practice guidelines
Himalayan Siddha Akshar advised, “Start with 15-20 minutes of practice daily, gradually increasing it to 30-45 minutes. Practice on an empty stomach or at least 2-3 hours after eating. Start with gentle poses and simple breathing techniques, gradually moving on to more challenging poses as your body adjusts. Listen to your body and never force yourself into a pose. If you feel dizzy or uncomfortable, stop and rest. “Regular practice is more important than intensity.”
benefits
Beyond blood sugar control, Himalayan Siddha Akshar reveals that regular yoga practice offers multiple benefits for people managing diabetes –
- Improved circulation in hands and feet
- better sleep quality
- Reduction in stress and anxiety
- Increased mindfulness, which helps with dietary choices
- increase overall physical fitness
- better weight management
security considerations
Although yoga can be beneficial, it is essential to:
- Consult your healthcare provider before starting any new exercise routine
- Monitor your blood sugar before and after exercise
- Keep glucose tablets or a quick-acting sugar source nearby
- If you have diabetic eye disease, avoid doing inverted postures.
- Exercise at the same time every day to keep blood sugar levels stable
He concludes, “Remember that yoga is a complementary practice and should not take the place of prescribed medical treatments. When combined with proper medical care, diet, and lifestyle changes, yoga can be a valuable tool in managing blood sugar levels naturally.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
