Surya Namaskar and Its Effects on Diabetes
Learn how Surya Namaskar (Sun Salutation) can help manage diabetes by improving insulin sensitivity, aiding weight loss, reducing stress, and boosting overall health, with tips for safe practice.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 21st Aug, 2025
Introduction
Living with diabetes can be challenging, but incorporating simple and effective lifestyle changes can make a big difference. One such powerful practice is Surya Namaskar (Sun Salutation), a traditional yoga sequence that offers numerous health benefits, including better blood sugar control.
In this article, we’ll explore how Surya Namaskar can help manage diabetes, the science behind its benefits, and tips to practice it safely.
What is Surya Namaskar?
Surya Namaskar is a series of 12 yoga postures performed in a flowing sequence, synchronized with deep breathing. It is often practiced in the morning, facing the sun, as a way to greet the day with energy and positivity.
Each posture in Surya Namaskar stretches and strengthens different muscle groups while improving circulation, digestion, and mental clarity.
The 12 Poses of Surya Namaskar:
1. Pranamasana (Prayer Pose)
2. Hasta Uttanasana (Raised Arms Pose)
3. Hasta Padasana (Hand to Foot Pose)
4. Ashwa Sanchalanasana (Equestrian Pose)
5. Dandasana (Stick Pose – Plank)
6. Ashtanga Namaskara (Eight-Limbed Pose)
7. Bhujangasana (Cobra Pose)
8. Adho Mukha Svanasana (Downward Dog Pose)
9. Ashwa Sanchalanasana (Equestrian Pose – Repeat)
10. Hasta Padasana (Hand to Foot Pose – Repeat)
11. Hasta Uttanasana (Raised Arms Pose – Repeat)
12. Pranamasana (Prayer Pose – Repeat)
How Does Surya Namaskar Help in Diabetes?
Diabetes occurs when the body either doesn’t produce enough insulin (Type 1) or becomes resistant to insulin (Type 2). Physical activity plays a crucial role in managing blood sugar levels, and Surya Namaskar offers multiple benefits:
1. Improves Insulin Sensitivity
Regular practice helps muscles use glucose more efficiently, reducing insulin resistance.
Enhances pancreatic function, which is responsible for insulin production.
2. Aids Weight Management
Obesity is a major risk factor for Type 2 diabetes.
Surya Namaskar burns calories and helps maintain a healthy weight.
3. Reduces Stress & Cortisol Levels
Stress hormones like cortisol increase blood sugar.
Deep breathing and mindful movement in yoga lower stress and promote relaxation.
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4. Boosts Blood Circulation
Poor circulation is common in diabetes, leading to complications.
The stretching and compression in Surya Namaskar improve blood flow.
5. Enhances Digestion & Metabolism
Certain poses massage internal organs, aiding digestion and metabolism.
Better digestion helps regulate blood sugar spikes after meals.
Scientific Evidence Supporting Surya Namaskar for Diabetes
Several studies have shown that yoga, including Surya Namaskar, can help in diabetes management:
A 2018 study published in the Journal of Clinical and Diagnostic Research found that yoga significantly reduced fasting blood sugar levels in diabetic patients.
Research in Diabetes Research and Clinical Practice (2016) reported that yoga improved glycemic control and lipid profiles.
While Surya Namaskar alone may not replace medication, it is a great complementary therapy when combined with a balanced diet and medical treatment.
How to Practice Surya Namaskar for Diabetes?
Beginner’s Guide:
1. Start Slow – Begin with 3-5 rounds daily and gradually increase.
2. Focus on Breathing – Inhale and exhale deeply with each movement.
3. Maintain Proper Form – Avoid overstretching; listen to your body.
4. Stay Hydrated – Drink water before and after practice.
5. Monitor Blood Sugar – Check levels before and after to observe changes.
Precautions:
If you have high blood pressure, heart disease, or joint problems, consult a doctor before starting.
Avoid holding breath; keep breathing steady.
Stop if you feel dizzy or uncomfortable.
Additional Lifestyle Tips for Diabetes Management
Along with Surya Namaskar, these habits can help control diabetes:
1. Eat a Balanced Diet
Include high-fiber foods (vegetables, whole grains).
Avoid sugary and processed foods.
Opt for low-glycemic index foods (oats, lentils, nuts).
2. Stay Active
Walk for 30 minutes daily.
Include strength training twice a week.
3. Get Enough Sleep
Poor sleep affects blood sugar levels. Aim for 7-8 hours of rest.
4. Regular Health Check-ups
Monitor HbA1c, blood pressure, and cholesterol regularly.
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When to Consult a Doctor?
While Surya Namaskar is beneficial, diabetes management should be personalized. If you experience:
Frequent high or low blood sugar episodes
Numbness, tingling, or vision problems (signs of complications)
Difficulty managing weight or stress
It’s best to consult a diabetes specialist for a tailored treatment plan.
Take the Next Step with Apollo 24|7
Managing diabetes requires a holistic approach. If you need expert advice, Apollo 24|7 offers:
Online consultations with endocrinologists
Diabetes management programs
Lab tests for blood sugar monitoring
Book a consultation today and take control of your health!
Final Thoughts
Surya Namaskar is a simple yet powerful tool to support diabetes management. Along with a healthy diet and medical care, it can improve insulin sensitivity, reduce stress, and enhance overall well-being. Start with just a few rounds daily, stay consistent, and observe the positive changes in your health.
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