Yoga for Diabetes

In summary

Yoga for diabetes can complement diabetes management by incorporating physical activity, controlled breathing and relaxation into a healthy routine. Regular practice can support physical activity and stress management alongside prescribed treatment, a balanced diet and other lifestyle measures.

Key takeaways

• Yoga can include physical poses, breathing exercises and relaxation techniques that fit into a regular wellness routine.
• Regular physical activity is part of diabetes management, but yoga should complement, not replace, prescribed medicines or medical care.
• Breathing and relaxation practices can support stress management, which is relevant to overall diabetes care.
• People with diabetes should choose exercises according to their fitness level and health needs and monitor their response to physical activity.
• A suitable health Insurance plan can help cover eligible medical expenses, subject to policy terms, limits, exclusions and waiting periods.

If you are also planning for healthcare expenses related to diabetes and other medical needs, check now to review available health insurance plans, coverage features and applicable premium details.

Yoga poses can support physical activity, flexibility, relaxation and stress management as part of diabetes care. They should complement prescribed medicines, a balanced diet and regular medical monitoring. Choose poses according to your mobility and health needs.

Paschimottanasana (seated forward bend)

1. Sit with your legs extended and spine upright.
2. Keep your feet together and toes pointing upward.
3. Inhale and raise your arms overhead.
4. Exhale and slowly hinge forward from your hips.
5. Reach towards your feet without forcing the stretch.
6. Keep your spine comfortably lengthened.
7. Hold for up to 3 minutes.
8. Return slowly to an upright position.

Paschimottanasana stretches the spine, shoulders and hamstrings. Stop if you experience pain or dizziness.

Vajrasana (thunderbolt pose)

1. Kneel with your knees together or comfortably apart.
2. Sit back on your heels.
3. Keep your spine upright and shoulders relaxed.
4. Place your hands comfortably on your thighs.
5. Breathe slowly and maintain the position for 5–10 minutes.
6. Rise slowly when finished.

Vajrasana provides a stable seated position for breathing and relaxation. Avoid this pose if you have a knee injury or experience pain while kneeling.

Setu Bandhasana (bridge pose)

1. Lie on your back with your knees bent.
2. Keep your feet hip-width apart and flat on the floor.
3. Place your arms beside your body.
4. Press your feet into the floor.
5. Slowly lift your hips while keeping your shoulders grounded.
6. Hold for 30 seconds to 1 minute.
7. Lower your hips slowly and rest.

Setu Bandhasana strengthens the back and legs and stretches the chest. Avoid the pose if it causes pain in your neck or back.

Dhanurasana (bow pose)

1. Lie on your stomach with your legs extended.
2. Bend your knees and bring your heels towards your hips.
3. Reach back and hold your ankles.
4. Inhale and gently lift your chest and thighs.
5. Keep the movement controlled without forcing your back.
6. Hold for up to 30 seconds.
7. Release your ankles and lower your body slowly.

Dhanurasana strengthens the back and stretches the chest and thighs. Avoid it during pregnancy or if you have a hernia.

Ardha Matsyendrasana (half lord of the fishes pose)

1. Sit with your legs extended.
2. Bend one knee and place that foot outside the opposite thigh.
3. Bend the other leg comfortably.
4. Keep your spine upright.
5. Place the opposite elbow or hand near the raised knee.
6. Gently rotate your torso towards the bent knee.
7. Hold for 30 seconds.
8. Repeat on the other side.

This seated twist supports spinal mobility and controlled movement. Avoid it during pregnancy or if advised against twisting by your healthcare professional.

Mandukasana (frog pose)

1. Kneel and sit comfortably in Vajrasana.
2. Make gentle fists with your thumbs inside your fingers.
3. Place your fists near your lower abdomen.
4. Inhale and maintain an upright posture.
5. Exhale and gently lean forward without forcing the movement.
6. Hold briefly, then return to the starting position.

Mandukasana involves a forward bend and can support flexibility and controlled movement. Avoid it if you have knee, hip or abdominal problems unless a healthcare professional approves the pose.

Balasana (child's pose)

1. Kneel and sit back towards your heels.
2. Separate your knees comfortably.
3. Lean your torso forward.
4. Rest your forehead on the floor or a suitable support.
5. Extend your arms forward or keep them beside your body.
6. Breathe slowly and hold for 30–60 seconds.

Balasana is a restorative posture that encourages relaxation and gentle stretching. Use a cushion or support if reaching the floor is uncomfortable.

Shavasana (corpse pose)

1. Lie comfortably on your back.
2. Extend your legs and rest your arms beside your body.
3. Close your eyes if comfortable.
4. Relax your muscles and breathe naturally.
5. Remain still for 3–5 minutes.

Shavasana provides a quiet period for relaxation after yoga practice. It can be included at the end of a session to support relaxation and stress management.

For people with diabetes, yoga can be practised 4–5 days a week for around 30–45 minutes per session, combining suitable asanas with breathing exercises. Morning practice on an empty stomach is one option, provided it is comfortable and medically appropriate for you. Check your blood glucose as advised by your healthcare professional, particularly when introducing a new exercise routine. Adjust the intensity and duration according to your fitness level and health needs. Yoga should complement prescribed diabetes treatment, medication, nutrition and regular medical monitoring rather than replace them.

Yoga may support insulin sensitivity as part of a broader diabetes-management routine, although it should not replace prescribed treatment. Physical activity can increase glucose uptake by muscles and support the body’s response to insulin. Yoga may also help with stress management. Chronic stress can increase cortisol levels, and persistently elevated cortisol is associated with reduced insulin sensitivity and higher blood glucose. Yoga practices that combine physical postures, breathing and relaxation may help address this stress pathway. A 2016 systematic review published in the European Journal of Preventive Cardiology reported improvements in several cardiovascular and metabolic risk factors among people practising yoga, including measures related to glucose regulation. Results varied between studies, so yoga should be considered complementary to medical diabetes care.

Pranayama exercises can complement diabetes management by supporting relaxation, controlled breathing and stress management. They should not replace prescribed diabetes treatment or medication. Practise at a comfortable pace and stop if you feel dizzy or unwell. Three commonly practised techniques include:

For Bhramari, sit comfortably, close your eyes, inhale gently through your nose and exhale while making a soft humming sound. Repeat slowly for 5–10 rounds. If you have a medical condition, seek professional guidance before starting pranayama.

Alongside yoga, lifestyle habits can support diabetes management and overall health. These changes should complement prescribed treatment, medication and regular blood glucose monitoring.

• Balanced diet: Choose fibre-rich foods, vegetables, whole grains, lean proteins and healthy fats. Limit sugary drinks and highly processed foods.
• Regular exercise: Aim for at least 150 minutes of moderate-intensity physical activity each week, such as brisk walking, cycling or swimming, alongside suitable yoga practice.
• Adequate sleep: Adults should generally aim for 7–8 hours of sleep each night. Maintaining regular sleep and wake times can support a healthy routine.
• Stress management: Include activities such as meditation, mindfulness or controlled breathing for 5–10 minutes daily to support relaxation and stress management.

Yoga can support stress management in people with diabetes through physical movement, controlled breathing and relaxation practices. Stress activates the body's stress response and can increase cortisol, a hormone that can raise blood glucose and reduce insulin sensitivity when levels remain elevated. Yoga practices that promote relaxation can help reduce perceived stress and support a calmer physiological response. A regular yoga routine can therefore complement other diabetes-management measures, including prescribed medication, healthy eating and physical activity. However, yoga should not replace medical treatment or glucose monitoring. If you have diabetes, choose exercises suited to your health needs and discuss significant changes to your routine with your healthcare professional.

Yoga can be included in diabetes care, but safety considerations differ by condition and individual health status. People with Type 1 diabetes should monitor blood glucose and carry appropriate fast-acting carbohydrates to manage hypoglycaemia risk during exercise. People with Type 2 diabetes should consider medications, glucose levels and other health conditions. During pregnancy, people with gestational diabetes should follow pregnancy-appropriate exercises recommended by their healthcare professional. Those with diabetic retinopathy should avoid strenuous movements or positions that significantly increase pressure, while people with peripheral neuropathy should take extra care with balance and foot protection. Speak with your doctor or physiotherapist before starting yoga if you have complications or concerns.

Yoga can complement diabetes management by supporting physical activity, flexibility, relaxation and stress management. Practise suitable poses and breathing exercises according to your health needs, while continuing prescribed treatment and regular glucose monitoring. If you are planning for healthcare expenses related to diabetes care, check premium to review available health Insurance plans and applicable coverage details.