New Delhi: The whole world celebrates World Diabetes Day on November 14 every year. World Diabetes Day 2025 is an ideal moment to embrace wellness practices, and yoga asanas offer a powerful complement to traditional diabetes care. Defined by Maharshi Patanjali as “yoga chitta vritti nirodhah,” yoga helps calm the mind while actively engaging the body. Clinical studies show its benefits in glycemic control and metabolic health for those with or at risk of type 2 diabetes, making yoga a holistic tool in managing this condition.

Yoga’s unique combination of mindful movement and breath control reduces oxidative stress and enhances insulin sensitivity. Through muscle engagement and stress regulation, yoga supports pancreatic function and glucose metabolism. This World Diabetes Day, why not incorporate key yoga asanas into your routine to balance blood sugar and enhance overall well-being with simple, effective moves?

Easy Yoga poses for every beginner to try 1. Ardha Dhanurasana (Half Bow Pose)

This asana stretches the front body and engages the back muscles, stimulating pancreatic activity and improving insulin sensitivity. It energises muscles to help transport glucose efficiently, supporting better blood sugar regulation.

2. Bhujangasana (Cobra Pose)

By opening the chest and calming the nervous system, Bhujangasana reduces stress-related cortisol that hampers insulin response. It enhances circulation and pancreatic function, aiding in stabilising blood glucose levels naturally.

3. Ardha Matsyendrasana (Half Spinal Twist Pose)

The spinal twist massages abdominal organs, including the pancreas, promoting detoxification and improved endocrine function. This posture encourages better digestion and metabolism, both crucial for managing type 2 diabetes.

4. Paschimottanasana (Seated Forward Bend)

Stretching the back body, Paschimottanasana helps relax the mind and body, reducing oxidative stress. It improves insulin receptor sensitivity through muscle lengthening and gentle compression of abdominal organs.

5. Shavasana (Corpse Pose)

In this final relaxation asana, the body restores homeostasis, calming the hypothalamo-pituitary-adrenal axis to reduce stress hormones. This helps prevent stress-induced hyperglycemia and supports mental well-being.

Practical Tips for Yoga Practice

Practice these asanas on an empty stomach in a quiet, well-ventilated space. Focus on proper alignment and synchronise movements with smooth, deep breaths. Post-practice relaxation is essential to maintain the body’s balance and maximise benefits.

Dr Narendra K Shetty, Chief Wellness Officer at Kshemavana Naturopathy and Yoga Centre, emphasises that yoga is best used alongside standard diabetes care. Its holistic benefits empower physical and mental health while improving glycemic control, supporting a fuller, healthier life for those affected by diabetes.

This World Diabetes Day, integrate these simple yoga asanas into your daily wellness routine. They offer a natural, supportive way to manage blood sugar levels while enhancing mental calm and overall vitality.