Diabetes and Yoga: A Holistic Approach to Healing

Yoga is an ancient Indian practice whose origin dates to more than 5,000 years and is a means of balancing and harmonising the body, mind, and emotions by combining physical postures, breathing, and meditation. Yoga is beneficial in managing various lifestyle diseases, including type 2 diabetes. Incorporating yoga into a daily routine not only supports better glycaemic control but also helps reduce the risk of complications in individuals with diabetes. Diabetes is more than just a blood sugar issue—it affects your energy, emotions, and overall well-being. As rates of type 2 diabetes and prediabetes continue to rise globally, many are turning toward complementary therapies like yoga to manage this chronic condition naturally. And for good reason—yoga is not just about flexibility; it’s about balance—something every person with diabetes strives for.

Living with diabetes can feel like a constant balancing act. Managing blood sugar, diet, medications, stress, and physical activity becomes part of everyday life. Among various lifestyle interventions, yoga has emerged as a gentle yet powerful tool in helping manage and even prevent diabetes.

Diabetes, particularly Type 2, is often linked to lifestyle factors like poor diet, stress, obesity, and lack of physical activity. It occurs when the body either does not produce enough insulin or cannot use it effectively, causing high blood sugar levels that can lead to serious complications over time.

Where Yoga Fits In

Yoga offers a multi-dimensional approach to diabetes care. It works not just on the physical body but also calms the mind, relieves stress, and brings about inner balance, addressing key triggers that can worsen diabetes control.

 Here’s how yoga helps manage diabetes:

1. Lowers Blood Sugar Levels Naturally: Regular yoga practice improves glucose uptake by muscle cells and enhances insulin sensitivity. Some studies have shown significant reductions in fasting blood sugar and Hba1c in people who practice yoga consistently..
2.  Reduces Stress and Cortisol: Chronic stress increases cortisol, a hormone that can spike blood sugar. Yoga stimulates the parasympathetic nervous system, helping to lower stress levels, soothe the mind, and support hormonal balance.
3.  Encourages Weight Loss: Though not as intense as a gym workout, yoga supports weight loss through mindful movement and improved metabolism. It also helps reduce abdominal fat, a major risk factor for insulin resistance.
4. . Improves Digestion and Pancreatic Function- Many yoga postures gently massage the abdominal organs, improving digestion and stimulating the pancreas to function more effectively.
5.  Enhances Circulation and Reduces Complications: Good blood flow is crucial for people with diabetes, especially to prevent complications in the eyes, kidneys, and feet. Yoga enhances circulation and supports nerve health.
6.  Enhances Mindfulness and Lifestyle Choices: Yoga increases awareness, helping individuals make better food, sleep, and exercise decisions, all critical for diabetes management.

 Recommended Yoga Poses for Diabetes

Certain yoga poses are particularly helpful in managing diabetes:

•  Trikonasana (Triangle Pose) – Stretches the body and stimulates abdominal organs.
•  Ardha Matsyendrasana (Spinal Twist) – Detoxifies internal organs and boosts digestion.
• Bhujangasana (Cobra Pose) – Strengthens the spine and massages the pancreas.
•  Pavanamuktasana (Wind-Relieving Pose) – Supports digestion and relieves bloating.
•  Surya Namaskar (Sun Salutations) – A full-body sequence that improves circulation, flexibility,  strength, and insulin production
•  Dhanurasana (Bow Pose) – Improves digestion and insulin function.
•  Paschimottanasana (Seated Forward Bend) – Calms the mind and massages internal organs.
•  Viparita Karani (Legs-Up-the-Wall Pose) – Induces venous return of blood to the heart. Reduces stress and promotes relaxation

 Breathing and Meditation Techniques

• Kapalbhati (Skull-Shining Breath) – Aids in detoxifying and boosting metabolism, improves the efficiency of the beta cells of the pancreas.
•  Anulom Vilom (Alternate Nostril Breathing) – Balances the nervous system, lowers stress, and improves cardiorespiratory endurance
•  Mindfulness Meditation – Increases awareness around eating habits, emotional triggers, and helps in developing a healthy routine. Improves blood pressure.

 Precautions to Keep in Mind

• Consult your doctor before beginning any new exercise routine.Keep a close check on your blood sugar levels, particularly if you’re using insulin.
• Avoid poses that strain the eyes or involve prolonged inversion if you have diabetic retinopathy.
• Work with a qualified yoga instructor if you’re new to yoga or have complications.

 Final thoughts

Managing diabetes goes beyond just taking medication—it’s about embracing a healthy lifestyle. Yoga offers a simple, cost-effective, and empowering way to take charge of your health. Yoga is not a cure for diabetes, but it is a deeply supportive practice that complements medical treatment. It empowers individuals to take control of their health with intention and mindfulness. It connects the dots between body,  mind, and breath, creating harmony in a system that often feels out of sync. Whether you are newly diagnosed or have been living with  diabetes for years, integrating yoga into your daily routine could be the turning point toward better health and peace of mind.

Dr. Chandrakanta Jha Choudhary

Consultant.Domalguda, Hyderabad

Dr. Mohan’s  Diabetes Specialities Centre