Manage your diabetes by doing the legs-up-the-wall pose for 15 minutes daily

Yoga has answers for almost everything. Which is why you need to practice the legs-up-the-wall pose to manage diabetes and maintain good health.
health benefits of elevating your legs
Do the legs up pose right, and take support from a wall! Image courtesy: Shutterstock
Nikita Bhardwaj Updated: 30 Oct 2023, 16:16 pm IST
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You must have seen a lot of buzz around the legs-up-the-wall pose and its benefits on social media. Most of the time it is discussed for its weight loss benefits, but did you know this yoga pose is also known to help tackle diabetes? Yes, you heard it right, and today we are going to reveal how legs-up-the-wall pose actually helps.

There are many yoga poses that help diabetes patients maintain good health.  Adding the legs-up-the-wall pose to this list is a great idea because it stimulates different organs and glands in the body that can help you deal with diabetes better.

Also, stress is another issue that is seen in people dealing with diabetes, and thanks to this pose, you can keep that in check too.

yoga for diabetes
Not just diabetes, this asana can help you deal with stress as well. Image courtesy: Shutterstock

In fact, a study published in the International Journal of Yoga Therapy reveals that practising legs-up-the-wall pose every day for 15-20 minutes can have a positive impact on the mental and physical health of those dealing with type-2 diabetes.

How legs-up-the-wall pose actually helps in diabetes?

Viparita karani or the legs-up-the-wall pose includes a backbend, an inversion, and a restorative pose. Practising this inverted pose helps to nourish the endocrine glands, which is the key gland that regulates sugar and insulin levels in the body.

Says Dr Rajeev Rajesh, chief yoga officer, Jindal Naturecure Institute, Bangalore:

It improves circulation and balances metabolic function, all of which are helpful for diabetic patients. This basically means that the glucose is properly digested in their body and utilised the way it should be.

The inversion, combined with the neck flex, stimulates the baroreceptor reflex, which suppresses the sympathetic nervous system, and stimulates the parasympathetic nervous system, thereby improving digestion.

Now, learn the correct way to do legs-up-the-wall-pose
  • Sit beside an open wall, with your shoulder and hip against it.
  • Lower your back to the ground, and gradually lift your legs and place them against the wall.
  • Your legs and your back should meet at right angles. If you feel any discomfort in your lower back, place a folded blanket or pillow under your hips.
  • Breathe naturally and stay in this pose for five minutes.
  • Once you are done, bend your knees and slide your feet off the wall. Take a slight pause before you push yourself up.

A little heads-up for you: don’t do this pose right after having a meal, as it can slow down the digestion process, making you feel pukish and dizzy.

The best part is that age is no bar when it comes to this yoga pose. So, if your mum, dad, grandparents, or anyone in your home is dealing with diabetes, then ask them to join you to do this pose. But yes, ensure they don’t feel any pain or discomfort, while they are at it.


Keep an idea of your risk of weight-related issues.

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So ladies, it’s time to put your legs up on the wall. All set?

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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