World Diabetes Day 2025: 5 effective yoga asanas for diabetes management

If you think managing your diet will quickly solve your blood sugar problems, you should stop underestimating the importance of exercise. This exercise can take any form, from energizing cardio to muscle-building strength training, or something calming like yoga. According to yoga expert Siddha Akshar of Himalaya, yoga for diabetes management can promote mental and physical health.

“Having embraced yoga as an integral part of my daily routine, I can personally attest to its transformative power, especially when it comes to yoga for diabetes management. Yoga is not just a form of exercise; it is a balanced practice that nourishes both body and mind,” spiritual yoga master Himalayan Siddha Akshar tells Health Shot.

Hyperglycemia occurs when there is too much glucose (sugar) in the bloodstream. For people with diabetes, that means their blood sugar levels are elevated. What constitutes a “high” depends on your age, type of diabetes, and time of day.

Practicing certain yoga poses promotes movement, deep breathing, and relaxation. According to a study in the Endocrinology and Metabolism Journal, these habits can have a positive impact on regulating blood sugar levels. This position improves blood circulation, increases insulin sensitivity, and supports the endocrine system. Yoga also reduces stress and promotes relaxation, balances hormone levels, and reduces the effects of chronic stress on blood sugar control.

What yoga poses are good for diabetics?

According to Himalaya’s Siddha Akshar, yoga poses that support diabetes management include:

1. Mandukasana (frog pose)

This pose effectively stimulates the pancreas and helps regulate insulin release. Gentle pressure on the abdomen activates the digestive system and stimulates the work of the internal glands. Additionally, Mandukasana can help reduce the mental fatigue that often accompanies chronic health problems.

How to practice:

• Start in Vajrasana (kneeling pose), making your fists together with your thumbs tucked in and pressing gently against your abdomen.
• As you exhale, lean forward slightly, hold your breath for a moment, then return to the starting position.
• Aim to practice Mandukasana daily on an empty stomach for maximum benefits.

2. Ardha Machendrasana (Half Fish King Pose)

This seated spinal twist is an effective stretch that increases blood flow to the pancreas, liver, and kidneys, which are important in managing diabetes. Ardha Matsyendrasana also helps detoxify the body, improve digestion, and calm the nervous system.

How to practice:

• Sit comfortably with one leg extended and the other leg crossed over it.
• Inhale deeply as you lengthen your spine and twist your torso toward your bent knees, making sure your spine remains straight.
• Hold this position for a few breaths before switching sides.

3. Viparita Karani (leg up on wall pose)

This gentle yoga pose can help improve blood circulation and reduce stress, which can affect blood sugar levels. Viparita Kalani also improves sleep quality, balances hormones, and promotes relaxation.

How to practice:

• Lie on your back and extend your legs toward the wall so that your body is at a right angle.
• Relax your arms along your sides and breathe deeply for 5 to 10 minutes.
• Focus on your breathing and let your body sink into a state of calm.

4. Shashankasana (Rabbit Pose)

Shashankasana is a simple forward bending exercise that relaxes and calms the mind. It also helps control blood sugar levels, which change due to stress. This pose gently massages the abdominal area, promoting digestion and stimulating the pancreas.

you may also like

How to practice:

• Begin in Vajrasana sitting on your heels.
• Take a deep breath and exhale as you lean forward so your forehead touches the floor.
• Stretch your arms out in front of you and pause for a few breaths to have a gentle impact on your body and mind.

5. Pawanmuktasana (wind-relieving pose)

Pawanmuktasana is a playful yoga pose that eliminates gas, aids digestion, and boosts metabolism, making it a beneficial practice of yoga for diabetes management. These benefits are important for diabetes management, as this pose gently compresses the abdomen, activates the internal organs, and improves the body’s ability to use insulin.

How to practice:

• Sit back with your knees drawn to your chest and your arms resting on them.
• Try lifting your head and gently touching your nose to your lap.
• Hold this position for a few minutes and take a deep breath before releasing.

Especially if you practice yoga for diabetes management, consider incorporating breathing techniques and meditation in addition to yoga poses. These practices provide a more comprehensive yoga experience that benefits both body and mind.