<b>Ananya</b><br>Ālaya Yoga Teacher

Ālaya Yoga Teacher

Yoga For Diabetes

Yoga Routine For Diabetes

Diabetes is a fairly common chronic disease. We all know someone who suffers from diabetes. As common as it is, not a lot of people know how to prevent or manage it. An unhealthy and sedentary lifestyle, physical inactivity, as well as a poor diet, are all things that can contribute to diabetes.

So what is diabetes, what causes it and how can we prevent it?

Insulin is a hormone in our body that regulates blood sugar levels. Diabetes is a chronic disease that occurs if our pancreas stops secreting sufficient amounts of insulin, or if the insulin produced is not being used effectively by the body. Because it’s a chronic disease, as well as a fairly common ailment, it is important to educate ourselves about it, to be informed, to take adequate steps to prevent it, as well as to learn to manage it.

High blood sugar levels or ‘hyperglycemia’ can lead to dangerous and serious repercussions for the body if left unchecked and uncontrolled. It may cause severe damage to our nerves, blood vessels, and many other important systems of the body.


There are different types of diabetes conditions.

Type 1 diabetes requires you to consume insulin daily because your pancreas doesn’t make any insulin, or makes very little insulin. It requires medical assistance as the patient is fully insulin-dependent.

Type 2 diabetes is largely caused by physical inactivity as well as excess body weight or obesity. Poor or improper diet can also contribute to type 2 diabetes. It can, however, be managed by making a few lifestyle changes and maintaining a healthy diet. 

While type 1 diabetes requires medical assistance as the patient is insulin-dependent, type 2 diabetes can be managed and prevented through an overall healthier lifestyle.

Yoga is great for people with type 2 diabetes. It can help you remain physically active and can be a wonderful tool to aid you in reducing and managing your body weight. It also reduces stress and promotes a better quality of life. 

How to prevent Diabetes

Prevention is always better than cure, and this is why consistently living a healthier, more active lifestyle can help you avoid ever having to learn to manage diabetes.


  • Maintaining a healthy body weight can help prevent the onset of diabetes
  • Try to be physically active. Even doing a 20-30 minute yoga session a few times a week can help you manage your weight, and help keep your body physically healthy and active.
  • It’s important to be mindful of your diet and what you put into your body. Try to avoid or limit your sugar intake as that can drastically increase the blood sugar levels in the body. It’s also important to avoid fatty foods. Instead, eat a balanced diet rich in protein and carbohydrates.
  • Excessive tobacco use can affect your cardiovascular health and increase the risk of diabetes.
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Some yoga asanas that can help prevent as well as manage diabetes -

Wheel pose (Chakrasana)

  • Strengthens and stretches the abdominal muscles, thereby, promoting the secretion of insulin in the body
  • Helps reduce belly fat and tones the body
  • Helps control blood sugar levels
  • Minimizes the risk of diabetes


Frog pose (Bhekasana)

  • Stretches the pancreas to help produce insulin more efficiently and is great for people with diabetes
  • Promotes better digestion
  • Stimulates other important glands in the body
  • Stretches the hamstrings and the inner thighs to help release tension


Legs up the wall pose (Viparita Karani)

  • Improves blood circulations throughout the body
  • Reduces blood pressure
  • Stimulates internal organs such as the pancreas, and helps the body naturally produce more insulin, therefore, proving highly effective for diabetes.
  • Calms and relaxes the mind while also energizing the body


Mountain pose (Tadasana)

  • A gentle and easy pose, but with perfect technique, can provide great benefits for body alignment.
  • A good pose to help improve the health of the feet
  • Increases blood circulation
  • Invigorating and energizing pose
  • Allows your internal organs to work more efficiently by creating space in the body through lengthening.


Downward Facing Dog (Adho Mukha Svanasana)

  • Strengthens feet
  • Helps stretch the backs of the calves and the plantar fascia
  • Lengthens the spine and improves blood circulation
  • An overall foundational full-body stretch that also strengthens your upper body while providing a deep stretch for your legs and your spine


To conclude,


Diabetes is a chronic disease and therefore, its treatment requires you to make lifestyle changes that you may need to be mindful of for a long period of your life. Whether you’re dealing with type 2 diabetes yourself or would like to prevent it before it occurs, a short regular yoga practice can prove to be really beneficial for all the many health benefits it provides. It can help you feel more energized, be physically more active and fit, as well as help you become more conscious and more in control of your own body and mind.

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