Making the Most of Yoga: Five Simple Poses for Managing Diabetes

Yoga is a great way to improve your overall health and well-being. It can be particularly helpful for people living with diabetes. 

How does yoga help diabetes? 

Yoga poses help manage your weight, regulate blood sugar levels, improve flexibility, and improve circulation. Yogic breathing exercises are great at further promoting relaxation and stress reduction. 

Practicing yoga can give you the tools to make better lifestyle choices. This leads to a lower risk of complications associated with long-term diabetes.

 All in all, adding yoga to your life could make a difference​ if you are fighting diabetes – so why not give it a try?

For beginners, practicing yoga poses can be intimidating.

To make it easier, here are five simple yoga poses that can help you manage your diabetes:

Legs Up The Wall Pose

  • The legs-up-the-wall pose allows for better circulation, especially in the lower body. 
  • The pose also relieves diabetic symptoms. Practicing this pose decreases swelling in the hands and feet of patients and relieves pain. 
  • Additionally, the relaxation of muscles due to the inversion of gravity leads to lower sugar levels in the body which can benefit diabetic conditions overall.

How to do the pose

  • Find a comfortable and well-ventilated place. 
  • Lie down comfortably against a wall. 
  • Place your legs up against a wall and lie flat on your back.
  • Place your hips against the wall.
  • Place your arms in any comfortable position.
  • Stat in the pose for 10 to 15 minutes.
  • Slowly, release your legs. Lie down comfortably. 
  • Relax on your back for a few moments.
  • Slowly, sit up and relax. 

The Bow Pose

  • The bow pose is well known for reducing blood sugar levels by stimulating the organs associated with metabolism.
  • The pose also activates the pancreas and liver for better utilization and absorption of insulin. 
  • The Bow pose is in charge of improving circulation throughout the body. This brings more oxygen to cells. It also increases the efficiency and effectiveness of medications taken to manage diabetes. 

As a result, regularly practicing bow poses can be a vital part of a comprehensive approach to managing diabetes.

How to do the pose 

  • Find a comfortable and well-ventilated place. 
  • Lie down on your belly comfortably. 
  • Bend you knees and try to grab your ankle with your palms. 
  • Keep your chin on the mat
  • Inhale, slowly lift your chest and kness off the ground. 
  • Hope the pose for 15 to 20 seconds 
  • Slowly, release your legs. Lie down comfortably. 
  • Observe your breath for a few moments.

The Cobra Pose 

The cobra pose in yoga can be particularly beneficial to diabetic patients due to its wide range of physical and mental benefits.

  • The spinal extensors, triceps brachii, and quadriceps muscles stretch in this pose. As a result, it increases the strength of your muscles.
  • The cobra pose strengthens and stretches the abdomen, hips, and chest muscles. This improves digestion and respiratory control, ultimately helping regulate sugar levels in the body.
  • This pose may also reduce stress levels, relieve back pain, and stimulate internal organs for improved overall health.

How to do the pose 

  • Find a comfortable and well-ventilated place. 
  • Lie down on your belly comfortably. 
  • Place your palms by the side of your chest.
  • Now, Inhale, Lift your chest off the mat and roll your shoulders back. 
  • Try to look up and hold this pose for 15 to 20 seconds 
  • Slowly release your chest and lie down on the mat. 
  • Observe your breath for a few moments

Seated Forward Bend Pose 

  • This pose helps to reduce stress hormones and insulin levels in the body while improving circulation and relaxation. 
  • The pose also improves the pancreas’ functioning, aiding in sugar balance regulation.
  • A seated forward bend boosts physical energy while calming the mind and nervous system. Therefore, it helps to cope with fatigue related to diabetes as well as provides sounder sleep cycles. 

How to do the pose 

  • Find a comfortable and well-ventilated place. 
  • Sit comfortable in staff pose. Keep your spine lengthened and feet together. 
  • Inhale, raise your arms up and exhale, lower your torso towards your legs. 
  • Try to hold your toes and bring your forehead close to your knees
  • Hold this pose for 15 to 20 seconds. 
  • Slowly release your pose. 
  • Observe your breath for a few moments.

The Half-Fish Pose 

  • The half-fish pose helps improve circulation and normalize the levels of glucose.
  • This pose helps tone and strengthen the stomach muscles which aids in better diabetes control.
  • The half-fish pose strengthens the peripheral nerves. By doing so, it improves the sensitivity of body cells to insulin. It also improves glucose metabolism and aids the maintenance of blood sugar levels. 
  • The pose also relief from symptoms like fatigue, stress, and weight gain associated with diabetes.

The Half Fish pose involves a half-spinal twist that helps in improving your energy levels and promotes the release of insulin in your body. Therefore, this pose controls your diabetes and keeps your energy levels high.

How to do the pose 

  • Find a comfortable and well-ventilated place. 
  • Bend your right knee bring it close to the left glute. 
  • Bend your left knee and bring your left foot closer to your body
  • put the left arm outside the right knee and hold the right ankle.
  • Turn the upper body to the right as far as comfortable. While putting the right arm across the back, look over the right shoulder.
  • Now repeat the same pose on the other side.
  • Release your pose 
  • Observe your breath for a few moments.

The Corpse Pose

The corpse pose has numerous benefits for diabetic patients.

  • The corpse pose regulates gastrointestinal functions and hormones. This benefits diabetic patients in achieving overall health goals and well-being.
  • The calming effect of the pose decreases cortisol and epinephrine production. It reduces chronic inflammation and improves insulin sensitivity.
  • Regular practice of the corpse pose stimulates mental and physical relaxation. This decreases the overall blood glucose levels. It also lowers anxiety and stress levels.

How to do the pose 

  • Find a comfortable and well-ventilated place. 
  • Lie down comfortably on the mat.
  • Keep your feet wide and palms by the side of your body. Keep the palms facing the ceiling. 
  • Close your eyes and focus on your breath. 
  • Stay in the pose for 20 to 30 minutes 
  • When comfortable, slowly sit up. 
  • Take a few moments to observe your breath. Now, open your eyes. 


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