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10 Highly Effective Yoga Exercises for Diabetes

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10 Highly Effective Yoga Exercises for Diabetes!


With the speed with which world is changing, getting modernized and advanced in technology, a great change is also observed in the food habits and Lifestyle of people. These Changes in habits are now showing their adverse effects on the Health.

Most of the people today are being diagnosed with diabetes and it is no wonder that scientists are looking for newer, safer and effective methods to treat the disease.

To control and keep blood sugar balanced is the most important thing when it comes to managing Diabetes. The best way to Control Diabetes is regular and holistic exercise.

Yoga is the ancient measure to effectively control Diabetes by Making Pancreas more active and by controlling blood sugar levels.

Read: 21 Easy Ways to Lower Blood Sugar Naturally!

Before starting with details of yoga let’s have a look about diabetes:

Diabetes is caused when blood cells do not respond to the insulin produced in the body or when there is not enough insulin produced to manage Blood Sugar. When you do regular exercise, your body starts responding to insulin, helping to reduce your blood glucose. Doing exercise regularly helps to improve blood circulation in the body, mainly in the arms and legs, where diabetic patients most commonly face problems. It is also an excellent way to fight stress, which in turn helps keep glucose levels down.

Why yoga for diabetes?

Doing yoga practice regularly helps to reduce the blood sugar levels, also lowers the high blood pressure, keeps a check on weight that reduces the severity of the symptoms and slows down the rate of progression of the disease. Moreover, this lessens the possibility of further complications.

One of the major reasons for diabetes is stress. It leads to increase in the secretion of glucagon ( the hormone responsible for the increase in blood glucose levels) in one’s body. The practice of yoga asana and a few minutes of meditation helps in reducing stress in the mind. This then reduces the amount of glucagon in blood and improve the action of insulin.

Yoga practice is proven to help in losing weight and also slows down the process of fat accumulation. The asana- Surya namaskar and Kapal Bharti pranayama are the most effective poses that aid in weight loss.

 

Here are few yoga poses that you can practice to control your diabetes:

1. Pranayama

Pranayama

 

Deeply breathing in and then breathing out helps to oxygenate your blood, and improves the circulation. It also relaxes your mind and gives your stressed nerves the much-needed rest.

Steps to do this yoga pose:

  • Sit on a yoga mat on the floor.
  • Sit cross-legged or you can fold your legs in padmasana.
  • Straighten your back, keeping your chin parallel to the floor. Now, place your hands on your knees with your palms facing upwards and close your eyes.
  • Breathe in deeply and hold your breath till five counts. Now slowly exhale. Continue this process at least ten times.
  • When you are done with this process, rub your palms together till they are warm, and then place them on your eyes. Now open your eyes with a smile.

2. Setubandhasana

Setubandhasana

This yoga pose helps to relax the mind, controls blood pressure, also help to improve digestion, relieves the symptoms of menopause in women and stretches the neck and spine.

Steps to do this yoga pose:

  • Lie flat on your yoga mat, back straight, with your feet flat on the floor.
  • Exhale and push your body up, such that your neck and head lie flat on the mat and rest of your body is in the air with your feet on the floor.
  • For added support, you can use your hands to push down.
  • Do not overexert or hurt yourself while doing this pose. Go slow while lifting your body up and coming back on the mat.

Tip: Avoid doing this yoga pose if you have a strain in neck or back injury.

3. Balasana

Balasana

Balasana looks more like a child’s pose but this is a great stress buster. It stretches your hips, thighs, ankles and back, also calms your mind and helps relieve stress and fatigue. It is also one of the best remedy for the lower back pain you suffer from long hours of sitting.

Steps to do this yoga pose:

  • Sit on your yoga mat with your weight on your knees.
  • Flatten your feet on the floor and now sit on your heels.
  • Now, spread your thighs apart (a little). Exhale and then bend forward from your waist.
  • Let your stomach rest on your thighs and extend your back.
  • Stretch out your arms in front of you to elongate the back.
  • Rest your forehead on the floor. Well, this requires flexibility, so don’t push your body beyond its limit.
  • This is a resting pose so you should ideally breathe at a normal pace. Try to stay in this pose for three minutes at least or till five counts

Tip: If you are pregnant, have a knee injury or suffering from diarrhea then do not try this pose.

4. Vajrasana

Vajrasana

This is a great and a very simple yoga asana to relax the mind, improve digestion and massages the “kanda”. Kanda is a spot that is about 12 inches above the anus, the point of convergence for over 72,000 nerves.

Steps to do this yoga pose:

  • place a yoga mat on the floor.
  • Kneel down on the mat, and let the top surface of your feet touch the mat.
  • Gently place your hips on your heels. Make sure that your heels are on either side of your anus.
  • Place both your palms on your knees, facing downwards. Close your eyes and breathe in deeply and then exhale.

5. Sarvangasana

Sarvangasana

This yoga pose is known for its ability in regulating the working of thyroid glands. Thyroid glands are responsible for the proper functioning of the entire body i.e. the reproductive, digestive, respiratory and nervous system, also regulating metabolism. Moreover, it nourishes the spine with a great supply of blood and oxygen. It helps in beating the nervous system disorders and improves your all round health.

Steps to do this pose:

  • Lie on a yoga mat and extend your legs outwards.
  • slowly raise your legs
  • Put your palms along your back and hips to support your body while raising and point your toes to the ceiling.
  • All your weight should be on your shoulders.
  • Breathe slowly. Lock your chin into your chest.
  • Your elbows should touch the floor and your back should be supported.
  • Hold this pose as long as you are comfortable.
  • Return to the lying position by slowly lowering your body.
  • Do not fall back to the lying position.

Tips: Do not do this pose if have any neck or spinal injuries.

6. Halasana

Halasana

This pose works great for those who have to sit for long hours and tend to have bad posture. It stimulates your lungs, thyroid glands, parathyroid glands, and abdominal organs, improves the blood circulation to your head and face, digestion and keeps a check on the hormonal levels.

Step to do this yoga pose:

  • Lie flat on the yoga mat with your feet flat stretched out.
  • Now, place your arms by your side and bend your knees so that your feet are flat on the floor.
  • Raise your legs slowly from the hips. Use your hands as support and place your hands on your hips as you raise them.
  • Bend your legs slowly at the hips and try to touch the floor behind your head with your toes. Straighten your hands so they lie flat on the floor.
  • Breathe out while going up. When you return to the lying position gently roll your back onto the floor.
  • Breathe in while you come down. Do not drop down suddenly.

Tip: If you suffer from liver disorders, hypertension, diarrhea, menstruating, a neck injury, then avoid doing this pose.

7. Dhanurasana

Dhanurasana

This yoga pose works well in strengthening your back and spine, stimulates the reproductive organs, a stress buster, relieves from menstrual pain and constipation.

Steps to do this yoga pose:

  • Lie on your stomach on the yoga mat.
  • Keep your feet hip-width apart and arms by the side of your body.
  • Now, fold your knees and hold your ankles.
  • Breathe in and lift your chest off the ground, pulling your legs up and back.
  • Look straight ahead with a smile on your face. Stabilize your pose while paying attention to your breath.
  • Take long deep breaths as you relax in this pose. Don’t get carried away!
  • Keep in mind to not overdo the stretch.
  • After 15 -20 seconds, gently bring your legs and chest to the ground, as you exhale.
  • Release the ankles and relax.

Tip: Do not practice this if you have pain in the lower back, high or low blood pressure, hernia, if you are pregnant, have a neck injury, headache, or a recent abdominal surgery.

8. Chakrasana

Chakrasana

A great pose to stretch the spine and relax muscles of the back. It also helps relax the mind.

Steps to do this yoga pose:

  • Lie on your back stretching out your arms in line with your shoulders.
  • Bend your knees and bring your feet close to your hips.
  • Now raise your hands and bring it back next to the ears. Place the palms on the floor with the fingers pointing towards the shoulders.
  • Lift your body up with the support of the palms and the feet.
  • Stretch your thighs and shoulders. In the final position, your body looks like an arch, almost like a wheel.

Tip: do not try this if you have spinal injuries.

9. Paschimottanasana

Paschimottanasana

This pose helps the blood to flow to the face, it helps the stomach function better and strengthens the thigh muscles, relaxing the back and arms.

Steps to do this pose:

  • Sit with your legs stretched out on the yoga mat.
  • Hold the big toe of your feet with your index finger and thumb.
  • Slowly bend forward and exhale. try to touch your forehead to your knees. Do not breathe in.
  • Stay in this position for five to ten counts and inhale as you rise back to the sitting position.

Tip: If you have back pain or spine injury, do not do this pose. Be easy on yourself, as you might not be able to touch your knees with your forehead in first go. Doing regularly will give you flexibility.

10. Ardha Matsyendrasana

Ardha Matsyendrasana

This asana increases the capacity of lungs so it can inhale and hold more oxygen. It loosens up the spine and relieves backaches.

Steps to do this yoga pose:

  • Sit up with your legs stretched and straight in front of you.
  • Keep your feet together and your spine erect.
  • Bend your left leg and then place the heel of your left foot beside your right hip.
  • Take the right leg over your left knee and now, place your left hand on your right knee keeping your right hand behind you.
  • Twist at the waist, shoulders and neck in this sequence to the right
  • Hold and continue with your gentle long breaths in and out.
  • When you come back to the starting position, continue to breathe out, release the right hand first, and then release the waist, then chest, and lastly the neck. Relax.
  • Repeat to the other side.

Give Yoga a Try. We are Sure that you will see unmatched Benefits from it, not only in managing your diabetes but in overall health.


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Jennifer is a Part of Editorial Team at Remain Healthy. She believes in Healthy Living and loves to write on Health related topics. When not writing here, she is busy with Meditation, Yoga and her Dog Charlie.

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