4 Gentle Yoga Poses To Try When You Have Gestational Diabetes (Safe for Every Trimester)

Exercise content by Jamie Askey, RN. 

Introduction

When I first learned that exercise could actually help manage my gestational diabetes, I felt a mix of relief and overwhelm. Relief because here was something active I could do to support my health beyond just monitoring what I ate. Overwhelm because—let's be honest—finding the energy to exercise when you're pregnant and dealing with blood sugar management can feel like asking yourself to climb a mountain when you can barely make it up the stairs.

But: these yoga poses aren't about pushing yourself or breaking a sweat. They're about gentle, intentional movement that helps your body process glucose more effectively while also giving you a few minutes to breathe and connect with yourself during what can be a pretty stressful time.

Research confirms that yoga has health benefits on glycemic control in pregnant women with gestational diabetes, but more than that, it offers something that's hard to quantify in a medical study: the feeling that you're actively participating in your own care rather than just reacting to test results.

These four poses have become my go-to sequence when I simply need to remember that my body is capable of more than just being managed.

Why Yoga Works for Blood Sugar (The Science Made Simple)

Before we dive into the poses, it's worth understanding why prenatal yoga for blood sugar control isn't just wishful thinking—it's backed by solid science.

When you move your body, even gently, your muscles use glucose for energy. This helps lower blood sugar naturally. But yoga does something additional: it activates your parasympathetic nervous system, which helps reduce the stress hormones that can actually make blood sugar management more difficult.

Think of it this way: stress and blood sugar are intimately connected. When you're anxious about your glucose readings (which, honestly, who isn't?), your body produces cortisol, which can make those numbers even harder to control. Gentle yoga moves for gestational diabetes help break that cycle by giving your nervous system permission to calm down.

The Four-Pose Sequence Our Fitness Expert Recommends  

These poses are designed to be done together as a short sequence, but you can also use any of them individually when you need a few minutes of movement. Each pose works slightly differently to support your body's natural ability to manage blood sugar while honoring the changes pregnancy brings to your balance, energy, and comfort.

1. SUPPORTED WARRIOR II: BUILDING STRENGTH WITHOUT STRAIN

What it does for your blood sugar: This pose engages your largest muscle groups—your legs and glutes—which are incredibly efficient at using glucose for energy. The longer you can comfortably hold this pose, the more your muscles are working to help stabilize your blood sugar.

How to do it:

• Stand with your feet about 3-4 feet apart (wider if that feels better)
• Turn your right foot out 90 degrees, left foot slightly inward
• Bend your right knee, keeping it directly over your ankle (never let it cave inward)
• Extend your arms out to the sides at shoulder height
• If you need support, place your hands on your hips or use a wall behind you

Pregnancy modifications: Use a wall for back support, or place your hand on your thigh instead of extending both arms. Don't worry about how deep your lunge is—focus on what feels stable and strong.

Hold for: 30 seconds to 1 minute, then switch sides

2. MODIFIED TRIANGLE POSE: OPENING SPACE FOR BETTER CIRCULATION 

What it does for your blood sugar: This pose can aid circulation. The side stretch will also help relieve some of the tension that builds up when you're constantly thinking about food choices and glucose readings!

How to do it:

• Start from Warrior II, then straighten your front leg
• Reach your right arm forward, then hinge from your hip to lower your right hand to your shin, ankle, or a yoga block
• Extend your left arm toward the ceiling, but only if it feels comfortable
• Keep your head in a neutral position—don't strain to look up

Pregnancy modifications: Use a yoga block or chair for support rather than reaching all the way to the floor. If looking up makes you dizzy, look straight ahead or down at the floor.

Hold for: 30 seconds each side

3. MODIFIED PIGEON POSE: RELEASING HIP TENSION AND STRESS

What it does for your blood sugar: Hip tension and stress often go hand in hand. When your hips are tight, it can contribute to overall body tension, which affects stress hormones. This gentle hip opener helps release both physical and emotional tension that can interfere with blood sugar stability.

How to do it:

• Sit on the floor (use a cushion if needed for comfort)
• Bring your right shin roughly parallel to the front of your mat, left leg extended behind you
• If this is too intense, sit in a chair and place your right ankle on your left thigh instead
• Gently fold forward over your front leg only as far as feels good
• Use your hands on the floor or on pillows for support

Pregnancy modifications: The chair version is often more comfortable as your belly grows. You can also lie on your back and pull one knee toward your chest while the other leg stays extended.

Hold for: 1-2 minutes each side

4. SIDE-LYING RELAXATION: ACTIVATING YOUR REST AND DIGEST RESPONSE

What it does for your blood sugar: This final pose activates your parasympathetic nervous system—your "rest and digest" mode. When your body is in this state, it's more efficient at processing glucose and less likely to produce stress hormones that interfere with blood sugar control.

How to do it:

• Lie on your left side (this improves circulation to both you and your baby)
• Place a pillow between your knees, one under your head, and one under your belly for support
• Let your arms rest wherever they're comfortable
• Focus on slow, deep breathing
• Try counting your breath: inhale for 4 counts, exhale for 6 counts

Why left side: This position improves blood flow and takes pressure off your major blood vessels, which can help with overall circulation and nutrient delivery.

Hold for: 3-5 minutes, or longer if it feels good

When to Practice for Maximum Blood Sugar Benefits

After meals: A gentle 10-15 minute sequence about 30-60 minutes after eating can help your body process the meal more effectively. This is when I usually do the full sequence.

Before bed: The side-lying relaxation pose is perfect for winding down and can help improve sleep quality, which directly affects blood sugar stability.

When stress levels are high: Any time you're feeling overwhelmed about numbers, appointments, or just the general anxiety that comes with managing gestational diabetes, even just 5 minutes in supported warrior II can help reset your nervous system.

What This Actually Feels Like

I want to be honest about expectations here. This isn't about dramatic improvements in your glucose readings overnight. It's about the subtle but meaningful ways that gentle movement supports your overall well-being during a challenging time.

You might notice that you sleep a little better after practicing these poses. You might find that you feel less anxious about your next glucose test. You might discover that taking 15 minutes for yourself actually makes you feel more capable of handling everything else on your plate.

These small shifts matter more than you might think, especially when you're managing a condition that can make you feel like your body isn't entirely your own anymore.

Safety First: When to Modify or Skip

Listen to your body above all else. If any pose causes pain, dizziness, or shortness of breath, stop immediately. As your pregnancy progresses, you'll likely need to modify these poses further—that's completely normal and expected.

Skip yoga entirely if you have:

• Severe pregnancy complications
• Doctor's orders for bed rest
• Persistent contractions
• Any bleeding

Always check with your healthcare provider before starting any new exercise routine during pregnancy, especially when managing gestational diabetes.

Building This Into Your Routine

The beauty of these poses is that they don't require a yoga mat, special clothes, or a big time commitment. You can do the supported warrior II while waiting for dinner to cook. The triangle pose works great as a morning stretch. The side-lying relaxation becomes part of your bedtime routine.

Start with what feels manageable—even 5 minutes a few times a week is beneficial. The goal isn't to add another item to your to-do list; it's to give yourself a tool that helps you feel more balanced and in control.

Where Can I Get More Support?

GD Kitchen! I created this resource to solve a problem I wish someone had already solved before my first GD pregnancy. I teamed up with OB Rachael Sullivan, DO and nutritionist Jamie Askey, RN, so that you'll have all the resources, and all the confidence, I didn't have myself.  

Looking for more? Check out the Blog, or try six free recipes here.

What else do we offer? The GD Starter Pack and The Recipe Membership.