A Practical Guide to Utilizing Surya Namaskara for Diabetes Management

One in every eleven Indian is diagnosed with a serious lifestyle disease, diabetes. India is also known for familiarizing yoga – one of the most effective measures for diabetes management. 

Yoga immensely benefits the mind and body. From managing weight to curing depression, yoga is the magic potion we need to keep the bad days at bay!

When we think of yoga, the first thing that comes to mind is Surya Namaskara. This morning flow enhances life energy and brings physical benefits to the body. But did you know that Surya Namaskara is closely linked to diabetes management?

Diabetes creates hormonal imbalances in the body. Surya Namaskara relaxes the body and the mind. This promotes a sense of peace. By targeting stress, these practices can help to restore hormonal balance. 

The series of postures in Surya Namaskara helps to activate the abdominal organs, including the pancreas. The pancreas is responsible for insulin secretion, and stimulating this organ can increase insulin production, thereby reducing sugar levels in the body.

The meditation and breathing practices of yoga can help reduce stress, manage blood pressure levels and break away from a sedentary lifestyle.

Other Benefits of Surya Namaskara include :

  • Better Cardiovascular Health
  • Stimulating the nervous system
  • Enhanced strength and improved flexibility
  • Relief from stress and fatigue

How to Practice The Surya Namaskara? 


Pranamasana is the first pose in the traditional Surya Namaskara sequence. This pose helps to find balance and harmony within the body, calming the mind and relaxing the body. 

To do the pose : 

  • Stand with your feet together 
  • Divide your weight equally on both your legs and keep your spine straight. 
  • Now, bring your palms together at your chest.
  • Close your eyes and observe your breath.

Hasta Utanasana 

This pose stretches the abdomen and chest, tones the arm muscles, and energizes the entire body. Doing so improves flexibility and strength. It also helps to invigorate the body, leaving you feeling energized and ready to take on the day.

To do the pose:  

  • Stand with your feet together. 
  • Now inhale, and stretch both your arms above your head with your palms together. Look up. 
  • Slightly bend backward. 
  • Hold this pose. 


Padahastasana increases blood flow to the brain, stretches the hamstrings, elongates the spine, and enhances digestion.

This pose stimulates the abdominal organs, particularly the pancreas, responsible for insulin production. By increasing blood flow to the brain, the pose also contributes to enhanced cognitive functioning.

To do the pose : 

  • From Hasta Uttanasana, exhale, lengthen your spine, and bend forward. 
  • Try to bring your palms by the side of your feet. 
  • Tuck your tummy in and try to bring your forehead close to your chin.
  • Make sure your knees are straight.
  • Hold the pose and breathe. 


This pose stretches your legs, opens the hips, activates your abdominal muscles, and boosts mental clarity. Not only does it provide a deep stretch for your lower body, but it also helps to strengthen your core and sharpen your focus.

To do the pose 

  • From Padahastasana, Inhale, look up, and stretch your right leg back. 
  • Place your right knee on the mat. 
  • Push your hips down. 
  • Keep your left foot and your palms in one straight line. 
  • Hold the pose and keep breathing.


Dandasan helps to incinerate fat around your waistline by engaging the core. It also tones and strengthens your arms and rejuvenates your body. 

To do the pose:

  • From Ashwasanchalana, exhale, and move your left leg back. 
  • Keep both your palms pressed firmly on the mat
  • Bring your feet together and knees off the ground. 
  • Hold the pose and keep breathing.

Ashtanga Namaskara 

Astanga Namaskara strengthens the arms and legs, stretching the spine and back muscles. It is an effective way to improve flexibility, balance, and strength. It also relieves stress and fatigue from the body. 

To do the pose:

  • From Dhandasana, inhale, drop your knees and exhale, and drop your chest down on the mat. 
  • Stretch your pelvis and glutes up to arch the spine.
  •  Keep the chin touching the mat. 
  • Hold this pose and keep breathing 


 This pose improves circulation, which helps regulate blood sugar levels in diabetics. Furthermore, it helps release tension held in the chest and core muscles due to stress associated with managing diabetes. Finally, the cobra pose can aid in digestion and improve indigestion or acid reflux resulting from diabetes.

To do the pose

  • From Astanga Namaskara, slowly drop your hip on the floor. 
  • Keep your palms by the side of your chest.
  • Now, inhale and push your chin and chest off the mat to form an arch. 
  • Look up, open your chest and roll your shoulders back. 
  • Hold the pose and keep breathing.


It relieves tension in the legs by increasing circulation and bringing fresh oxygenated blood. The pose also helps stimulate the pancreas and digestive organs, promoting digestion which is important for processed sugars and fats to be metabolized properly. The deep stretching of this posture increases flexibility as well as stimulates major muscle groups throughout the body.

How to do the pose: 

  • From Bhujangasana, push your hips up, look down, and bring your feet together. 
  • Press your heels to the mat. 
  • Make a triangle with your body. 
  • Hold this pose and keep breathing. 

From Parvathasana, your transition back to Ashwasanchalana, Padahastasana, Hasta Uthanasana, and finally Pranamasana. This sequence of poses is a great way to stretch and strengthen your body, while also calming your mind. As you move through each pose, focus on your breath and the sensations in your body. With practice, you will find that you can move through this sequence with ease and grace.


For people living with diabetes, managing the condition is challenging. Diabetic patients must engage in comprehensive self-care practices to help maintain healthy blood sugar levels. While managing diabetes can seem daunting at times, developing good habits and staying disciplined can make controlling blood sugar more manageable over time. While having diabetes may add more work to one’s plate, careful maintenance and self-awareness present an opportunity for individuals to lead healthier lives and better manage their overall well-being.

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