Practice Surya Namaskar daily if you have diabetes: Learn about its 12 major benefits, the correct technique, the right time, and essential precautions from a yoga guru.
Today is International Yoga Day. Surya Namaskar is known as the ‘soul of yoga.’ It comprises 12 asanas (postures); hence, it is also referred to as a ‘complete exercise.’ It is highly beneficial for both physical and mental health.’ It is highly beneficial for both physical and mental health.
An Indian study was recently presented at the American Diabetes Association (ADA) annual meeting. According to the study, practicing Surya Namaskar regularly can lead to improvements in certain heart- and nerve-related issues among patients with Type-2 diabetes.
It is also beneficial for fitness, weight control, better sleep, stress reduction, and body flexibility.
Can Surya Namaskar help control diabetes?
What is the correct way to perform Surya Namaskar?
What mistakes should be avoided while performing Surya Namaskar?
It was presented at the American Diabetes Association (ADA) annual meeting.
The study examined whether regular, supervised Surya Namaskar could improve the condition of cardiac autonomic neuropathy (CAN) in patients with type 2 diabetes.
In this condition, the nerves controlling the heart and blood vessels become damaged. It is a serious condition.
Who participated in the study?
90 adult patients with Type-2 diabetes.
All participants had Cardiac Autonomic Neuropathy (CAN).
How long did the study last?
A total of 6 months.
It was conducted across multiple hospitals and research centers.
How was the study conducted?
47 participants performed Surya Namaskar alongside their diabetes treatment.
43 participants received only diabetes treatment.
What was the Surya Namaskar regimen?
Under the supervision of trained experts—
12 rounds daily.
5 days a week.
For 6 months.
Adjustments were made to the frequency based on age, fitness levels, and health conditions.
Question: What did the study reveal?
Answer: The study yielded several positive results.
- Improvement in nerve functioning
Among patients performing Surya Namaskar, the CAN condition returned to normal levels in 25.5% of cases.
In the control group (those on medication only), improvement was seen in only 7% of participants.
- Improvement in heart vessel test results
Improvements were observed in these parameters:
Valsalva ratio
E-ratio
Both these tests indicate how the autonomic nervous system controls heart rate.
- Improvement in mental health
Anxiety levels decreased.
Depression also reduced.
Overall physical and mental health improved.
Question: Can Surya Namaskar help control diabetes?
Answer: Surya Namaskar alone cannot control diabetes, but it can prove helpful in diabetes management.
Studies have shown improvements in certain complications associated with Type-2 diabetes through the practice of Surya Namaskar.
However, no significant change was observed in HbA1c levels (average blood sugar).
Therefore, Surya Namaskar cannot be a substitute for diabetes medication, a balanced diet, blood sugar monitoring, or medical consultation.
Question: Is Surya Namaskar more beneficial than medication?
Answer: This comparison itself is flawed, because—
Medication is not a substitute for Surya Namaskar, nor is Surya Namaskar a substitute for medication.
Medication is essential, but practicing Surya Namaskar regularly alongside it can enhance both the efficacy and the benefits of the medication.
Question: If someone only takes medication and does not practice Surya Namaskar or any other form of exercise, will their blood sugar remain under control?
Answer: Yes, the medication will do its job and keep blood sugar under control. However, relying solely on medication without exercising can lead to long-term adverse effects. In the case of diabetes, these effects might manifest in the following ways:
The effectiveness of the current medication dosage will gradually diminish.
The doctor will have to increase the dosage.
New medications will be added to the regimen.
A much higher quantity of medication will be required to achieve the same level of blood sugar control.
Question: What are the other benefits of Surya Namaskar?
Answer: Surya Namaskar is a comprehensive exercise that is beneficial for both physical and mental health.
Question: What is the correct way to perform Surya Namaskar?
Answer: The sequence of the various poses and the breathing technique are crucial. To begin, spread a mat on level ground. Then, perform the poses of Surya Namaskar in the prescribed sequence.
Question: How many times a day should Surya Namaskar be performed?
Answer: There is no fixed limit. Generally, 5–7 rounds are sufficient. However, in this study, participants performed 12 rounds of Surya Namaskar daily.
Question: What is the maximum number of times one can perform Surya Namaskar in a single session or in a day?
Answer: The number of rounds depends on an individual’s age, physical capacity, experience, and health condition. Beginners can usually start with 5–12 rounds and gradually increase the number. Regular practitioners often perform up to 24–25 rounds.
Question: How many calories are burned in one round of Surya Namaskar?
Answer: Generally, one round of Surya Namaskar burns approximately 3–5 calories. If performed at a faster pace and with greater intensity, the calorie expenditure can increase.
Question: What mistakes should be avoided while performing Surya Namaskar?
Answer: It is crucial to pay attention to the correct technique and your body’s limitations while performing Surya Namaskar. The following common mistakes should be avoided:
Question: Who should exercise caution while performing Surya Namaskar?
Answer: Surya Namaskar is an effective yoga practice, but certain individuals should exercise special caution:
Those with heart disease.
Those with high blood pressure.
Those with low blood pressure.
Those suffering from lower back pain or spinal issues.
Those with knee or joint pain.
Those with neck-related issues.
Those who have recently undergone surgery.
Those recovering from a serious injury.
Pregnant women.
Question: What is the best time to perform Surya Namaskar?
Answer: It is most effective when performed at or around sunrise. At this time, the environment is calm and the body feels fresh, allowing one to derive greater benefits from the practice.
It is considered best to perform Surya Namaskar on an empty stomach. If you cannot find time in the morning, it can also be done in the evening, but it should be performed 3–4 hours after a meal.