Yoga is a very popular form of exercise that 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, some yoga poses can help you control your blood sugar and control your diabetes. Regular yoga practice can reduce other diabetic complications like heart disease and others. (1)
In diabetes, it is very important for people to control their blood sugar levels. This is because the body was unable to make enough insulin or was unable to use the insulin effectively.
You must have known that there are two different types of diabetes, type 1 diabetes and type 2 diabetes. Diabetes is a progressive disease and there is no cure for diabetes to date. But, with a healthy lifestyle, a healthy diet, and regular exercise, type 2 diabetes can be controlled.
In this article, we will look at how yoga can be helpful in managing diabetes.
Benefits of Yoga in Diabetes
Yoga has been practiced for thousands of years and “Patanjali Yogsuta” was an ancient book on yoga written by Patanjali over a thousand years ago.
Yoga is becoming popular day by day also due to its immense health benefits. In the United States, yoga practitioners are on the rise. The United Nations has declared June 21 as 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 can be practiced even after lunch or dinner. Considering the shape of her pose, it is also called a diamond pose. It is recommended to pose in meditation and breathing exercises. When you do it regularly, you gradually become healthier and stronger.
This is one of the simple asanas and can be practiced even after lunch or dinner. Considering the shape of her pose, it is also called a diamond pose. It is recommended to pose in meditation and breathing exercises. When you do it regularly, you gradually become healthier and stronger.
Targeted muscles:
How to do:
- Kneel on the floor and bend your legs.
- Try to keep your upper body straight.
- Big toes together and heels apart.
- The buttocks should be on the inside surface of the feet.
- Close your eyes and relax.
- Exhale and inhale with positive thoughts in mind.
Vajrasana Benefits:
- It cures constipation and heartburn and improves the digestive process.
- Relax your mind and stabilize your body.
- Establish balance throughout your body and mind.
- Cures gastric problems.
- Helps in sciatica, back pain and muscle pain.
- Solve urinary problems.
You can practice Vajrasana after lunch and dinner. It can also be done early before food consumption.
Caution:
- Not recommended for a person with severe joint pain.
- It is always good to do it under the supervision of an expert.
- Not recommended for pregnant and overweight people.
2. Balasana (child’s pose)
In the ancient Indian language Sanskrit, Bala means child and asana means posture. So Balasana is also known as child’s pose. It is basically a resting asana. The dome-shaped position in this asana stretches the hips, legs, and thighs, relaxing the mind, and relieving tension. One more thing to focus on is your breathing for maximum benefits.
In the ancient Indian language Sanskrit, Bala means child and asana means posture. So Balasana is also known as child’s pose. It is basically a resting asana. The dome-shaped position in this asana stretches the hips, legs, and thighs, relaxing the mind, and relieving tension. One more thing to focus on is your breathing for maximum benefits.
Muscle Focused:
- Legs
- Hips
- thighs
- rotator muscle
- hamstrings
- spinal extensors
How to do:
- Sit back on your heels.
- Lie forward and rest your forehead on the floor.
- Extend your arms in front
- Take a deep breath and feel relaxed.
- Stay in this position for 2-5 minutes. And then relax.
Balasana Benefits:
- Balasana stretches the hips, lower back, thighs, knees, and ankles.
- Relaxes especially the muscles
- Increases blood circulation in the head and helps in headaches.
- Calms the mind and central nervous system.
Caution:
- A person with a knee or ankle injury should avoid it.
3. Ardh Matsyendrasana (Half Lord of the Fish Stance)
this twist creates stimulates the abdominal organs, which can ease lower blood glucose. It is also believed that it can improve digestion and increase 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:
- Begin sitting on the floor with your legs stretched out in front of you and your arms resting at your sides.
- Turn both knees, placing the soles of the feet level on the floor. Lie down with your left knee on the floor. Bend your left foot under your right leg, resting it close to your right buttock.
- As you inhale, raise your left arm above your head. As you exhale, bend to the side, with your midsection against your right thigh. Put your left elbow outside of your right knee. Keep your forearm raised, with your fingertips pointing toward the ceiling. To develop the pose, lower your left forearm and place it on your left knee. Try to move behind your body with your right hand and place it on the ground behind you.
- Open the upper body (torso) around the spine from the tailbone to the head.
- With each breath in, make your spine longer; and with each exhalation, lean in a little deeper.
- Turn your head to look over your right shoulder.
- Press your right foot firmly into the ground.
- Hold for up to 40-50 seconds.
- Exhale and release your body slowly and do the same for the other side.
Ardh Matsyendrasana Benefits:
- Stretches the neck, shoulders, hips, and spine.
- Gives you relief in back pain and sciatica
- Raise the physiological activity of the kidney and liver.
- Relieves menstrual discomfort.
Caution:
A person with severe knee, hip, and shoulder injuries should avoid it.
Do it under expert observation.
4. Dhanurasana (bow pose)
This is an amazing back bend and heart opener that properly targets and strengthens the core, back, and shoulders. From the outset, it may seem like a difficult pose to do, however there are some tips and tricks that have been noted to be helpful in completing this asana safely.
Muscles involved:
- hamstrings
- quadriceps
- pectoralis major
- gluteus maximus
How to do:
- Lie on your stomach, keeping your feet hip-width apart and arms close to your body.
- Slowly bend your knees and hold your ankles.
- Inhale and lift your chest and legs off the floor. Force your legs back.
- Focus on this pose and do it for 15-20 seconds. Then slowly relax.
Benefits of Dhanurasana (Bow Pose)
- Helps back and abdominal muscles.
- Stimulates the reproductive organs.
- Improves back flexibility.
- Stretches the neck, chest and shoulders.
- Helps reduce menstrual pain.
- Helps people with kidney problems.
Caution:
People who have back pain, history of surgery, and pregnant women should avoid this asana.
5. Sarvangasana (Shoulder Pose)
Sarvangasana is one of the best approaches to yoga and is packed with many health benefits. If you are aware of the health benefits of Sarvangasana, you will be more than happy to practice this yoga asana on a daily basis. Because it strengthens all the internal parts of your body and keeps it strong and healthy. This is also called shoulder stance.
https://www.youtube.com/watch?v=eDIswVuqFe8
Sarvangasana is one of the best approaches to yoga and is packed with many health benefits. If you are aware of the health benefits of Sarvangasana, you will be more than happy to practice this yoga asana on a daily basis. Because it strengthens all the internal parts of your body and keeps it strong and healthy. This is also called shoulder stance.
Muscles involved:
- abdominal rect
- trapeze
- rotator cuff
- quadriceps
How to do:
- Lie flat as savasana.
- Bring both legs together and place your hand to the side.
- Slowly raise your legs.
- Your whole body should be in a straight line.
- Hold the position for 10 seconds and breathe normally.
- Slowly lower your upper body with the help of your hands resting on your back.
- rest on the mat
Sarvangasana Benefits:
- Increases blood circulation, especially in the brain.
- Cures sexual disorders.
- Decreases body weight and helps maintain perfect body weight.
- Helps in respiratory problems.
- Helps in asthma, intestinal disorders, constipation and diabetes.
Bottom line:
Practicing yoga daily has been shown to improve your health and control your diabetes efficiently. You should consult your doctor if you are a beginner and want to start doing yoga for diabetes. Try to do it under the supervision of an expert to get the desired results.
If you want to lose weight in 14 days, submit below and get a free copy of your eBook.
Get your free ebook..!
(contact-form-7 id=”781″ title=”Get your free ebook now!”)
/cdn.vox-cdn.com/uploads/chorus_asset/file/24742194/350457055_218583294315389_8997521909640967870_n.jpg)