Yoga is a very popular form of exercise which is beneficial to the health of many people. It is one of the best types of physical activities to improve flexibility and reduce stress.
However, if you are diabetic, then some yoga poses may help you to control your sugar level and manage your diabetes. Regular practice of yoga may reduce other diabetic complications like heart disease and others. (1)
In diabetes, it is very important for individuals to manage their blood sugar levels. This is because the body failed to produce enough insulin, or not able to use insulin effectively.
You must have known that there are two different types of diabetes, type 1 and type 2 diabetes. Diabetes is a progressive disease and there is no cure for diabetes till date. But, with a healthy lifestyle, a healthy diet, and regular exercise, type 2 diabetes can be controlled.
In this article, we will see how yoga can be useful in managing diabetes.
Benefits of Yoga in Diabetes
Yoga is being practiced for thousands of years and “Patanjali Yogsuta” was an ancient book on yoga written by Patanjali more than thousand years ago.
Yoga is getting popular day by day due too its immense health benefits. In the US, yoga practitioners are on the rise. United Nations has declared 21 June as an international yoga day.
These are some of the benefits of yoga. (2) , (3), (4)
- Improves emotional well being
- Improves muscle strength and flexibility
- Reduces stress level
- Improves heart health
1. Vajrasana (Diamond Pose)
This is one of the simple asanas and it can be practiced even after lunch or dinner. Considering its pose shape, It is also called a diamond pose. It is recommended pose in meditation and breathing exercises. When you do it regularly, gradually you become more healthy and strong.
This is one of the simple asanas and it can be practiced even after lunch or dinner. Considering its pose shape, It is also called a diamond pose. It is recommended pose in meditation and breathing exercises. When you do it regularly, gradually you become more healthy and strong.
Muscles Focused:
How to do:
- Kneel down on the floor and bend your legs.
- Try to keep your upper body straight.
- Big toes together and heels should be separated.
- Buttocks should be on the inside surface of the feet.
- Close your eyes and relax.
- Exhales and inhales with positive thoughts in mind.
Benefits of Vajrasana:
- Heals constipation and acidity and improves the digestive process.
- Relaxes the mind and stabilizes your body.
- Establishes equilibrium throughout your body and mind.
- Heals gastric issues.
- It helps in Sciatica, back pain, and muscle ache.
- Solve urinary problems.
You can practice Vajrasana after lunch and dinner. It can also be performed early before food consumption.
Caution:
- Not advisable for a person with severe joint pain
- It is always good to do it under expert supervision
- Not advisable for pregnant and overweight people.
2. Balasana (Child’s pose)
In ancient Indian language Sanskrit, Bala means child and asana means pose So Balasana is also known as the child’s pose. It is basically a resting asana. The dome-shaped position in this asana stretches hips, legs, and thighs, relaxing your mind and relieves tension. One more thing to be focused on is your breathing to get maximum benefits.
In ancient Indian language Sanskrit, Bala means child and asana means pose So Balasana is also known as the child’s pose. It is basically a resting asana. The dome-shaped position in this asana stretches hips, legs, and thighs, relaxing your mind and relieves tension. One more thing to be focused on is your breathing to get maximum benefits.
Muscle focused:
- Legs
- Hips
- Thighs
- Rotator muscle
- Hamstrings
- Spinal extensors
How to do:
- Sit back on your heels.
- Lie down forward and rest your forehead on the floor.
- Extend your arms in frontside
- Breath deeply and feel relaxed.
- Remain in this position for 2-5 minutes. And then relax.
Benefits of Balasana:
- Balasana stretches your hips, lower back, thighs, knees, and ankles
- Relaxes above all muscles
- Increases blood circulation in the head and helpful in headaches.
- Calms mind and central nervous system
Caution:
- A person with knee or ankle injury should avoid it.
3. Ardh Matsyendrasana (Half Lord of the Fishes Pose)
This twisting creates stimulates the abdominal organs, which can facilitate lower blood glucose. It is also believed that it may improve digestion and boost your energy levels.
https://www.youtube.com/watch?v=0TSarYIMLyA
Muscles Involved:
- Rhomboids
- Stomach
- Spine
- neck
- serratus anterior
- erector spinae
- pectoralis major
- psoas
How to do:
- Start situated on the floor with your legs reached out before you, arms resting at your sides.
- Twist the two knees, putting the bottoms of your feet level on the floor. Lie down your left knee to the floor. Fold your left foot under your right leg, resting it nearby your right buttock.
- On breath in, raise your left arm overhead. Breathing out, bend to one side, with your middle against within your right thigh. Put your left elbow outside of your right knee. Keep your lower arm raised, with your fingertips indicating the roof. To develop the posture, bring down the left lower arm and lay it on the left knee. Try to move behind your body with your right hand and put it on the floor behind you.
- Open your upper body part(torso) around your spine from your tailbone to your head.
- With every inward breath, make your spine longer; and with every exhalation, bend somewhat more profound.
- Turn your head to look over your right shoulder.
- Press your right foot solidly into the floor.
- Hold for up to 40-50 seconds.
- Breath out and release your body slowly and do it the same way for another side.
Benefits of Ardh Matsyendrasana:
- Stretches neck, shoulders, hips, and spine.
- It gives you relief in back pain and sciatica
- Raise the physiological activity of the kidney and liver.
- Gives relief from menstrual discomfort.
Caution:
A person with serious knee, hips, shoulders injury should avoid it.
Do it under expert observation.
4. Dhanurasana (Bow Pose)
This is an amazing back curve and heart opener which adequately targets and reinforces the center, back, and shoulders. From the start, it can resemble a troublesome stance to do, yet there are a few tips and tricks that have been observed to be useful in completing this asana securely.
Muscles Involved:
- hamstrings
- quadriceps
- pectoralis major
- gluteus maximus
How to do:
- Lie down on your stomach, keeping your feet hip-width separated and your arms adjacent to your body.
- Slowly fold your knees and hold your ankles.
- Breathe in, and lift your chest and legs off the ground. Force your legs back.
- Concentrate on this pose and do it for 15-20 seconds. Then slowly relax.
Benefits of Dhanurasana(bow pose)
- It helps back and abdominal muscles.
- It stimulates reproductive organs.
- Improves flexibility to back.
- Stretches neck, chest, and shoulders.
- It helps to reduce menstrual pain.
- Helps people with kidney issues
Caution:
People having backpain, surgery history and pregnant women should avoid this asana.
5. Sarvangasana (Shoulder Stand Pose)
Sarvangasana is one of the best approaches to yoga and it is loaded with a lot of health benefits. If you know the health benefits of Sarvangasana, you will be happier to practice this yoga asana on a daily basis. Because it strengthens all the inner parts of your body and keeps it strong and healthy. This is also called a shoulder pose.
https://www.youtube.com/watch?v=eDIswVuqFe8
Sarvangasana is one of the best approaches to yoga and it is loaded with a lot of health benefits. If you know the health benefits of Sarvangasana, you will be happier to practice this yoga asana on a daily basis. Because it strengthens all the inner parts of your body and keeps it strong and healthy. This is also called a shoulder pose.
Muscles Involved:
- rectus abdominis
- trapezius
- rotator cuff
- quadriceps
How to do:
- Lie down flat like savasana.
- Bring your both legs together and place your hand sideways.
- Slowly lift up your legs.
- Your entire body should be in a straight line.
- Hold the pose for 10 seconds and breathe normally.
- Slowly get your upper body down with help your hands supported from the backside.
- Rest on the mat
Benefits of Sarvangasana:
- It increases blood circulation, especially in the brain.
- It cures sexual disorders.
- It decreases body weight and helps to maintain perfect body weight.
- It aids in respiratory issues.
- Help in asthma, intestinal disorders, constipation, and diabetes.
Bottom-line:
It has been proved that practicing yoga on a daily basis improve your health and manage your diabetes efficiently. You should consult your doctor if you are a beginner and want to start yoga for diabetes. Try to do under expert supervision for desired results.
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