Diabetes & Yoga: What You Need to Know

Can you practise yoga if you have diabetes?

For most people, yes.

In fact, regular physical activity is an important part of managing both type 1 and type 2 diabetes.

Yoga can contribute to this by providing opportunities to work on:

• Strength
• Mobility
• Balance
• Flexibility
• Body awareness
• Breathing
• Relaxation
• General physical activity

However, having diabetes introduces some additional considerations when exercising.

Depending on the type of diabetes you have, your medication and whether you have developed any diabetes-related complications, you may need to think about:

• Blood glucose before, during and after exercise
• Hypoglycaemia (low blood sugar)
• Hyperglycaemia (high blood sugar)
• Insulin
• Medication
• Meal timing
• Hydration
• Peripheral neuropathy
• Foot health
• Balance
• Diabetic retinopathy
• Blood pressure
• Cardiovascular health

So the question isn’t simply:

“Can someone with diabetes do yoga?”

For most people, they can.

A more useful question is:

“Is there anything about my diabetes that means I need to adapt the way I practise?”

What is diabetes?

Diabetes is a condition in which the level of glucose in the blood becomes too high.

The hormone insulin, produced by the pancreas, helps glucose move from the bloodstream into cells where it can be used for energy.

In diabetes, this process doesn’t work as it should.

There are several different forms of diabetes, but the two most common are type 1 and type 2 diabetes.

Type 1 diabetes

Type 1 diabetes is an autoimmune condition.

The immune system attacks the insulin-producing beta cells in the pancreas, meaning that the body produces little or no insulin.

People with type 1 diabetes therefore need insulin treatment.

Exercise is still strongly encouraged, but physical activity can affect blood glucose in different ways.

Depending on the type, intensity and duration of exercise, blood glucose may:

• Fall
• Remain relatively stable
• Occasionally rise

This means that people with type 1 diabetes often need to learn how their own body responds to different forms of activity and how to manage insulin, food and glucose around exercise. (Diabetes Journals)

Type 2 diabetes

Type 2 diabetes develops when the body doesn’t use insulin effectively and/or doesn’t produce enough insulin to maintain healthy blood glucose levels.

This is often described as insulin resistance.

Type 2 diabetes is influenced by a combination of factors including genetics, age and metabolic health.

Management can include:

• Nutrition
• Physical activity
• Weight management where appropriate
• Medication
• Sometimes insulin

Physical activity is particularly useful because working muscles use glucose and regular exercise can improve insulin sensitivity.

The American Diabetes Association recommends regular aerobic and resistance exercise for most adults with type 2 diabetes. (Diabetes Journals)

Can I exercise if I have diabetes?

Yes.

Regular physical activity is recommended for people with both type 1 and type 2 diabetes unless there is an individual reason why a particular form of exercise isn’t appropriate. (Diabetes Journals)

Exercise can support:

• Blood glucose management
• Insulin sensitivity
• Cardiovascular health
• Muscle strength
• Mobility
• Weight management where appropriate
• Bone health
• Balance
• Mental wellbeing
• General physical function

For most adults with diabetes, current recommendations include at least 150 minutes of moderate-to-vigorous aerobic activity each week, alongside resistance exercise two to three times per week. Older adults are also encouraged to include flexibility and balance training. (Diabetes Journals)

Yoga can contribute particularly well to the strength, flexibility, balance and general movement parts of this picture.

But a gentle yoga class may not provide enough cardiovascular activity to replace walking, cycling, swimming or other aerobic exercise.

Think of yoga as one useful part of a varied movement programme.

How might yoga support someone with diabetes?

Yoga isn’t a treatment or cure for diabetes.

However, there are several reasons it may make a useful addition to an overall diabetes management plan.

1. Physical activity and blood glucose

Your muscles use glucose for energy when you move.

Physical activity can therefore affect blood glucose both during and after exercise.

Diabetes UK notes that comfortable-paced activities including walking, cycling, swimming and yoga tend to lower blood glucose, although individual responses vary. (Diabetes UK)

This is potentially beneficial, but it is also why people who use insulin or certain glucose-lowering medications need to be aware of hypoglycaemia.

2. Insulin sensitivity

Physical activity can improve the body’s response to insulin.

This is particularly useful in type 2 diabetes, where insulin resistance is an important part of the condition.

Exercise can continue to affect insulin sensitivity after the activity has finished, which means glucose may continue to behave differently for several hours afterwards. (Diabetes Journals)

3. Strength

Resistance exercise is recommended as part of physical activity for people with diabetes.

Yoga can provide body-weight resistance through postures such as:

• Chair Pose
• Warrior variations
• Lunges
• Bridge
• Bird Dog
• Modified Plank
• Standing balance poses

The amount of resistance varies considerably depending on the style of yoga and how the poses are practised.

Yoga therefore doesn’t necessarily replace a dedicated strength programme, but it can contribute to maintaining and developing muscular strength.

4. Balance

Balance training becomes particularly important as we get older.

It may become even more relevant if diabetes has affected sensation in the feet through peripheral neuropathy.

Yoga offers many opportunities to practise balance in a controlled environment.

This can be adapted using:

• A wall
• A chair
• A wider stance
• Blocks
• Reduced movement

You don’t need to make a balance pose deliberately difficult for it to be beneficial.

5. Relaxation and stress

Living with diabetes involves a considerable amount of day-to-day management.

Food, medication, glucose monitoring, exercise and worrying about future health can all add to the mental load.

Yoga’s breathing, meditation and relaxation practices may provide a useful way to manage stress and support general wellbeing.

This doesn’t mean that stress reduction treats diabetes.

It simply forms part of looking after your wider health.

Can yoga improve blood glucose in type 2 diabetes?

There is growing research looking specifically at yoga and type 2 diabetes.

Recent systematic reviews and meta-analyses have reported improvements in measures including fasting glucose and HbA1c when yoga is added to standard diabetes care. However, studies vary considerably in the type of yoga used, programme duration and quality of research. (PubMed)

So Yoga may be one useful form of physical activity alongside appropriate nutrition, medication, aerobic exercise, resistance exercise and medical care.

The biggest consideration: hypoglycaemia

For someone who uses insulin or certain diabetes medications, this is one of the most important exercise considerations.

Hypoglycaemia, often shortened to a “hypo”, occurs when blood glucose falls too low — generally below 4 mmol/L.

Symptoms can include:

• Shaking
• Sweating
• Hunger
• Dizziness
• Palpitations
• Tingling lips
• Blurred vision
• Difficulty concentrating
• Irritability
• Confusion
• Weakness
• Headache

Symptoms vary between individuals. (Diabetes UK)

A hypo needs to be treated rather than pushed through.

Why can exercise cause a hypo?

Exercise increases glucose use and can increase insulin sensitivity.

For someone using insulin or medication that can cause hypoglycaemia, this may mean their usual combination of:

food + medication + activity

needs adjusting around exercise.

Importantly, a hypo doesn’t necessarily happen during the yoga class.

Exercise can affect glucose for hours afterwards, and Diabetes UK advises that some people may need to continue monitoring their glucose for up to 24 hours after activity. (Diabetes UK)

People who use insulin should develop an individual exercise strategy with their diabetes team rather than using generic insulin or carbohydrate recommendations.

Preparing for yoga if you are at risk of hypos

If your diabetes treatment puts you at risk of hypoglycaemia:

• Know your own exercise plan
• Monitor your glucose as recommended
• Bring your glucose meter or CGM equipment
• Keep your usual fast-acting hypo treatment with you
• Make sure your teacher knows that you have diabetes
• Consider wearing diabetes identification
• Learn how your body responds to different types of yoga
• Don’t exercise through a hypo

Diabetes UK advises people at risk of hypos to keep fast-acting carbohydrate such as glucose tablets or a sugary drink available when exercising. (Diabetes UK)

Should I check my blood glucose before yoga?

This depends on how you manage your diabetes.

Not everybody with diabetes routinely checks their glucose around exercise.

If you use insulin or other medication that can cause hypoglycaemia, your diabetes team may recommend checking before, during and after activity.

Diabetes UK currently advises that people who monitor their glucose should not begin exercise if their blood glucose is 4 mmol/L or below. A hypo should be treated first and glucose rechecked. (Diabetes UK)

Individual targets and strategies can differ, particularly for people using insulin pumps or hybrid closed-loop systems, so follow the plan agreed with your diabetes team.

What about HIGH blood glucose?

Exercise doesn’t always lower glucose.

Depending on the intensity of the activity and what is happening within the body, glucose can sometimes rise.

High-intensity activity in particular can temporarily increase blood glucose in some people. (Diabetes Journals)

If your glucose is significantly above your usual range before exercise, particularly if you use insulin, follow the guidance provided by your diabetes team.

If you’ve been taught to test for ketones, you may need to do so when glucose is high.

Diabetes UK advises seeking individual guidance when pre-exercise glucose is above 13 mmol/L, particularly if you don’t know why it is elevated. (Diabetes UK)

Insulin and yoga

If you use insulin, exercise may change how much insulin you need.

The effect will depend on:

• Type of exercise
• Duration
• Intensity
• Time of day
• When you last ate
• When you last took insulin
• Your usual response to exercise
• Whether you use injections or an insulin pump

There isn’t one insulin adjustment that applies to everyone.

Your diabetes healthcare team can help you develop an individual strategy.

If you use a CGM, you may find it particularly useful for learning how different yoga practices affect you.

For example, you may discover that:

a gentle restorative class affects your glucose differently from a strong 90-minute flow class.

That information can help you manage future sessions.

Diabetes medication and yoga

Not all diabetes medication causes hypoglycaemia.

The risk depends on which medication you use.

Some glucose-lowering medications carry a greater risk of hypos, while others generally do not when used alone.

This is why telling a yoga teacher simply:

“I have type 2 diabetes”

doesn’t necessarily tell them whether you are at risk of a hypo.

If you know that your medication can cause hypoglycaemia, tell your teacher.

And if you’re unsure, ask your pharmacist, GP or diabetes team.

Diabetic peripheral neuropathy

Over time, diabetes can damage nerves.

When this affects nerves in the feet and legs it is known as peripheral neuropathy.

Symptoms may include:

• Numbness
• Tingling
• Burning
• Pain
• Reduced sensation

Reduced sensation can mean that you don’t notice pressure, rubbing, heat or minor injuries as readily.

It can also affect balance.

The ADA recommends that people with peripheral neuropathy or a history of foot ulcers have their activity individually considered because certain types of exercise may increase injury risk. (Diabetes Journals)

Foot health and yoga

Yoga is often practised barefoot, so foot health deserves particular attention.

If diabetes has affected sensation or circulation in your feet:

• Check your feet regularly
• Check the floor and mat for anything sharp
• Avoid excessive friction
• Be aware of hot floors or surfaces
• Don’t ignore blisters or cuts
• Use additional support for balance if sensation is reduced
• Follow the foot-care advice from your diabetes team or podiatrist

If you have an active foot ulcer, Charcot foot or another significant foot complication, obtain specialist advice about weight-bearing exercise before participating.

Balance and neuropathy

Reduced sensation in the feet can change the information your brain receives about where your body is in space.

That can make balance more difficult.

Rather than avoiding balance altogether, it may be useful to adapt it.

Try:

• Keeping a hand on a wall
• Using a chair
• Keeping the lifted foot close to the floor
• Taking a wider stance
• Keeping your eyes open
• Avoiding rapid transitions

The aim is to train balance without unnecessarily increasing your risk of falling.

Diabetic retinopathy

Diabetes can damage the small blood vessels at the back of the eye, causing diabetic retinopathy.

This is particularly important in yoga because some people with advanced retinopathy may be advised to avoid activities that substantially increase pressure or involve strenuous exertion.

The ADA identifies untreated proliferative retinopathy as a complication that may require more thorough assessment before starting or intensifying an exercise programme. (Diabetes Journals)

If you have been diagnosed with diabetic retinopathy, ask your ophthalmology or diabetes team whether you have any specific exercise restrictions.

This becomes particularly important before practising:

• Headstand
• Shoulder Stand
• Handstand
• Other strong inversions
• Strenuous poses involving significant straining

Don’t assume that advice given to another person with diabetes applies to you.

Diabetes and blood pressure

Diabetes and high blood pressure commonly occur together.

If you have both conditions, the precautions relating to hypertension also need to be considered.

This includes being mindful of:

• Exercise intensity
• Straining
• Breath-holding
• Strong inversions
• Cardiovascular health

Some people with diabetes can also develop orthostatic hypotension, where blood pressure falls on standing.

If you experience dizziness when moving from lying or sitting to standing, slow down your transitions and discuss recurrent symptoms with your healthcare team. The ADA specifically identifies orthostatic hypotension and autonomic neuropathy as complications that may affect exercise planning. (Diabetes Journals)

Cardiovascular health

Diabetes increases the risk of cardiovascular disease.

This doesn’t mean someone with diabetes should avoid exercise, quite the opposite.

But if you also have:

• Coronary heart disease
• Angina
• Heart failure
• Arrhythmia
• Previous heart attack
• Other cardiovascular disease

then your exercise programme also needs to take that condition into account.

Yoga can be adapted, but your cardiovascular diagnosis may determine which intensity is appropriate.

What about hot yoga?

Hot yoga deserves additional consideration.

Heat can increase:

• Sweating
• Fluid loss
• Cardiovascular demand

Dehydration can also influence blood glucose.

If you use insulin, a pump or CGM, you may have additional practical considerations around exercising in significant heat.

For most people with diabetes, a normal-temperature yoga environment is easier to manage.

If you want to practise hot yoga, particularly if you have cardiovascular, kidney, blood-pressure or autonomic complications, discuss it with your healthcare team first.

What might a diabetes-friendly yoga practice look like?

For someone without significant complications, a varied yoga practice may include:

Standing postures

• Mountain Pose
• Warrior I
• Warrior II
• Chair Pose
• Side Angle
• Supported Triangle

These can contribute to leg strength and general movement.

Strength

• Chair Pose
• Supported lunges
• Bridge
• Bird Dog
• Modified Plank
• Controlled standing sequences

Balance

• Tree Pose
• Supported single-leg balance
• Heel raises
• Weight transfers

Use a wall or chair if neuropathy or other complications affect balance.

Mobility

• Gentle spinal mobility
• Hip mobility
• Shoulder mobility
• Ankle mobility
• Comfortable rotations

Breathing and relaxation

• Breath awareness
• Comfortable slow breathing
• Meditation
• Body scanning
• Supported relaxation

The practice should be adapted to the individual rather than to the diagnosis alone.

Restorative yoga and diabetes

Restorative yoga may provide a useful opportunity for:

• Relaxation
• Gentle movement
• Breathing
• Stress management
• Body awareness

However, restorative yoga doesn’t replace the aerobic and resistance exercise recommended for diabetes management.

It can be one part of a wider movement programme.

If you use insulin or medication that can cause hypos, remember that even gentle activity can affect glucose differently between individuals.

Continue to follow your own glucose-management plan.

Choosing the right yoga class

Most people with well-managed diabetes don’t necessarily need a specialist yoga class.

However, look for a teacher who:

• Is happy to discuss your condition
• Allows you to stop and check your glucose if necessary
• Is comfortable with you eating or drinking if you need to treat a hypo
• Offers modifications
• Uses props
• Allows additional balance support
• Doesn’t encourage you to push through feeling unwell
• Understands that you may occasionally need to leave a posture or class

Your medical needs take priority over yoga etiquette.

If you need to stop and treat a hypo, stop and treat it.

What should I tell my yoga teacher?

You don’t need to give your yoga teacher your entire diabetes history.

But it can be useful to tell them:

• That you have diabetes
• Whether you use insulin
• Whether you’re at risk of hypoglycaemia
• Where you keep your hypo treatment
• Whether you use a CGM or insulin pump
• Whether you have peripheral neuropathy
• Whether you have diabetic retinopathy
• Whether balance is affected
• Whether you have foot problems
• Whether you have cardiovascular complications
• Anything your healthcare team has advised you to avoid

This allows your teacher to understand what may happen and how they can support you.

When should I stop during yoga?

Stop exercising if you feel symptoms that may indicate a hypo, including:

• Shaking
• Sweating
• Dizziness
• Sudden hunger
• Confusion
• Difficulty concentrating
• Blurred vision
• Unusual weakness

Check your glucose where appropriate and follow your usual hypo-treatment plan.

Also stop if you experience:

• Chest pain
• Severe or unusual breathlessness
• Feeling faint
• New neurological symptoms
• Significant visual changes
• Feeling acutely unwell

Seek appropriate medical attention depending on the symptoms.

Practical tips for practising yoga with diabetes

1. Keep moving - Regular physical activity is an important part of diabetes management.

2. Know how exercise affects your glucose - Your response may be different from someone else’s.

3. If you’re at risk of hypos, come prepared - Keep your usual fast-acting glucose treatment nearby.

4. Don’t exercise through a hypo. - Stop and treat it.

5. Follow your individual glucose-monitoring plan.

6. Don’t change insulin or medication based on generic yoga advice - Discuss exercise adjustments with your diabetes team.

7. Look after your feet - This is particularly important if you have reduced sensation.

8. Use support for balance if you have neuropathy.

9. Tell your teacher if you have retinopathy.

10. Consider any other conditions you have. Blood pressure, cardiovascular disease and other complications may affect your practice.

11. Stay appropriately hydrated.

12. Remember that yoga is only one type of exercise. Include aerobic and resistance activity where appropriate.

13. Tell your yoga teacher what they need to know.

Summery

Having diabetes doesn’t usually mean that you need to stop practising yoga.

Quite the opposite: regular physical activity is an important part of managing diabetes and protecting long-term health. Current diabetes guidelines recommend a combination of aerobic, resistance, flexibility and balance activities, adapted to the individual. (Diabetes Journals)

Yoga can contribute to this through:

• Movement
• Strength
• Balance
• Mobility
• Body awareness
• Breathing
• Relaxation

There is also research suggesting that yoga may improve some measures of blood glucose control in people with type 2 diabetes when used alongside standard care, although it shouldn’t be considered a replacement for established diabetes treatment or other recommended exercise. (PubMed)

For some people, very few adaptations will be necessary.

For others, the important considerations may be blood glucose and hypoglycaemia.

And for someone who has developed diabetes-related complications, the focus may shift towards foot health, neuropathy, balance, retinopathy, cardiovascular health or blood pressure.

So, as with all the conditions in this series, the diagnosis doesn’t tell us everything.

We need to consider the person behind it.

The aim isn’t to be frightened of exercise.

It is to understand your diabetes, know how your body responds to movement and adapt your yoga practice where necessary so that you can continue to move safely and confidently.

Frequently Asked Questions

Can I do yoga if I have diabetes?

For most people, yes. Physical activity is recommended for people with both type 1 and type 2 diabetes. Your practice may need adapting if you’re at risk of hypoglycaemia or have diabetes-related complications. (Diabetes Journals)

Can yoga lower blood sugar?

Physical activity can lower blood glucose, and comfortable-paced activities such as yoga often do, although individual responses vary. Research in people with type 2 diabetes also suggests yoga may improve some measures of glucose control when added to standard care. (Diabetes UK)

Can I practise yoga with type 1 diabetes?

Yes. However, exercise can cause blood glucose to rise or fall depending on the activity and individual circumstances. If you use insulin, you should have an individual strategy for glucose monitoring, carbohydrate and insulin around exercise. (Diabetes Journals)

Can I practise yoga with type 2 diabetes?

Usually, yes. Regular physical activity is an important part of managing type 2 diabetes. Yoga can contribute to strength, balance, flexibility and overall movement but should ideally form part of a broader activity programme.

What should I do if I have a hypo during yoga?

Stop exercising and follow your normal hypo-treatment plan. Diabetes UK defines a hypo as blood glucose below 4 mmol/L and recommends keeping fast-acting hypo treatment available if you’re at risk. (Diabetes UK)

Should I tell my yoga teacher that I use insulin?

Yes. It is useful for your teacher to know that you’re at risk of a hypo and where you keep your treatment.

Can I practise yoga with diabetic neuropathy?

Often, but you may need additional precautions around foot health, balance and weight-bearing. Significant neuropathy, active foot ulcers or Charcot foot require more individual exercise advice. (Diabetes Journals)

Can I practise yoga with diabetic retinopathy?

It depends on the severity. Untreated proliferative retinopathy may require exercise restrictions, particularly around strenuous activity. Ask your ophthalmology or diabetes team about inversions and other strenuous yoga practices. (Diabetes Journals)

Is yoga enough exercise for diabetes?

A gentle yoga practice alone may not meet recommended aerobic and resistance exercise targets. Yoga can be an excellent part of a wider programme that also includes activities such as walking, cycling, swimming or dedicated resistance exercise. (Diabetes Journals)

References

1. American Diabetes Association Professional Practice Committee. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes—2026. Diabetes Care. 2026;49(Suppl 1). Current recommendations for aerobic, resistance, flexibility and balance exercise and exercise precautions in diabetes. (Diabetes Journals)
2. Diabetes UK. Exercise for diabetes – Type 1 and Type 2. Guidance on physical activity, hypoglycaemia and exercising safely with diabetes. (Diabetes UK)
3. Diabetes UK. Does exercise lower blood sugar levels? Guidance on glucose before, during and after physical activity, including exercise with insulin and management of high and low glucose. (Diabetes UK)
4. Diabetes UK. What is hypoglycaemia? Guidance on the causes, symptoms and treatment of low blood glucose. (Diabetes UK)
5. American Diabetes Association Professional Practice Committee. Prevention or Delay of Diabetes and Associated Comorbidities: Standards of Care in Diabetes—2026. Recommendations on physical activity and prevention of type 2 diabetes. (Diabetes Journals)
6. Mondal S, et al. Effect of Yoga and Walking on Glycemic Control for the Management of Type 2 Diabetes: A Systematic Review and Meta-analysis. 2023. (PubMed)
7. The Impact of Yoga as an Adjunct to Standard Care on Glycemic Control, Insulin Resistance, Oxidative Stress, and Quality of Life in Individuals with or at Risk of Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Fourteen randomised controlled trials involving 1,629 participants were included. (PubMed)
8. Effectiveness of a three-month yoga protocol on glycemic control in type 2 diabetes mellitus: a systematic review and meta-analysis of randomized controlled trials. 2025. (PubMed)

Topics Covered in This Article

• Yoga and diabetes
• Type 1 diabetes
• Type 2 diabetes
• Exercise and blood glucose
• Insulin sensitivity
• Yoga and type 2 diabetes research
• Hypoglycaemia and exercise
• Signs of a hypo
• Blood glucose before yoga
• High blood glucose and exercise
• Insulin and yoga
• Diabetes medication
• Continuous glucose monitors
• Insulin pumps
• Peripheral neuropathy
• Diabetes and foot health
• Balance and neuropathy
• Diabetic retinopathy
• Diabetes and blood pressure
• Cardiovascular complications
• Hot yoga and diabetes
• Strength and diabetes
• Restorative yoga
• Choosing an appropriate yoga class
• Talking to your yoga teacher
• When to stop exercising
• Practical tips for practising yoga with diabetes

Please note: This article is for general educational purposes and isn’t intended to diagnose or treat diabetes or replace individual advice from your diabetes healthcare team. Diabetes management varies considerably between individuals. If you use insulin or medication that can cause hypoglycaemia, or have complications including neuropathy, foot ulcers, retinopathy, cardiovascular disease or autonomic neuropathy, obtain individual advice about exercising safely.

Yoga classes in Exeter, book here

My yoga classes run in themes for five weeks.  This allows for people to put in place adaptions to suit their body and learn the different options of each yoga flow that are right for them. After the five weeks you will find each yoga flow published on my blog, with a free interactive copy.  You will find the yoga class for this theme below.

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The yoga classes include an element of all styles of yoga, to bring a fresh angle to yoga and will encourage the use of yoga props in a fun and informal environment to help you explore your practice. My styles include Hatha Yoga, Vinyasa Yoga, Flow Yoga, Yin Yoga & Restorative Yoga.

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