YOGA – A Holistic solution to tackle Diabetes -Part 1

Diabetes is a very common disease in today’s world.When the blood glucose level in the body increases dangerously due to the body’s inability to produce Insulin, it leads to the condition called ‘Diabetes.’ Insulin helps in regulating the blood sugar levels.

With the rise in Diabetes in people of any age, weight, gender, doctors are now exploring various methods to keep the disease under control. Apart from medication, doctors strongly advise regular exercises. Exercise regulates blood glucose, reduces stress, improves circulation and facilitates weight-loss. A very simple, holistic and effective way to exercise both mind and body is Yoga.

Here are 5 Yoga Asanas that help combat diabetes:


This is a very basic pose to relax the mind and boost digestion. Kneel on your yoga mat and sit down on your heels. Place both palms of your hands on both the knees, close your eyes and breathe deeply, in rhythm.


Also known as child’s pose, this asana relieves fatigue, stretches the hips and thighs and helps combat lower back pain. Kneel on your yoga mat and sit on your heels. Now span your thighs a bit, exhale and stretch both arms on the ground in front of you, as much your body allows. This will elongate the back. Breathe normally and rest.

Tip: Not recommended if pregnant/ knees injured /diarrheic

You may also like: YOGA – A Holistic solution to tackle Diabetes -Part 2



Pranayama or Yogic breathing exercise helps to calm the mind and relax the nerves. Deep breathing, in and out, in proper synchronization, improves blood flow and oxygenation. Sit on a yoga mat in a cross-legged fashion. Keep your back straight, hands on the knees with palms facing upwards and thumb touching the index finger. Close your eyes, inhale deeply and hold for 5-10 counts and exhale slowly. Feel the breath of life as you repeat this asana, about 10 times. Once done, rub your palms together and place them over your eyes.



This pose improves posture, stimulates thyroid glands, lungs, abdomen, checks hormone levels, increases blood flow to face and head and improves digestion. Lie flat on your yoga mat with feet stretched out flat and arms by your side. Slowly raise your legs up, while supporting your hips with your hands and bending your legs at the hips, try to touch the floor behind your head with your toe tip. Your hands are now flat on the floor. Exhale while going up. Now, inhale and slowly roll back into the original position. You can get the help of someone while doing this initially.

Tip: Not recommended if menstruating/diarrheic/injured neck/ have liver or spleen disorders



This asana is great for the back and spine. It reduces stress, constipation and menstrual cramps and invigorates reproductive organs. Lie down on your stomach with your hands by your side. Bend your legs at the knees and hold your ankles. Inhale and lift your chest off the ground and look forward. Hold for 15-20 seconds and release slowly as you exhale.

Tip: Not recommended for those suffering from neck injury, back pain, hernia, migraine, high / low blood pressure or pregnant.


These are only a few asanas that help keep diabetes in check. For more asanas, check out our part 2 of this series!! Happy exercising, folks!!

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You may also like: YOGA – A Holistic solution to tackle Diabetes -Part 2

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