• Shruti GOCHHWAL

Seven Yoga Poses If You Have Diabetes

What is Diabetes?

Diabetes

A person checking the levels of sugar in the blood, Credits: pxfuel


Diabetes is a multi factorial disease which results due to metabolic seven yoga poses and genetic factors, lack of exercise, and inappropriate food habits. It can happen when the body is unable to make insulin or if it is unable to use insulin efficiently. It can make a person tired and weak and if not properly managed can lead to long term complications like nerve pain and cardiovascular diseases.

Diabetes in India

The International Diabetes Foundation has estimated that India had 77 million diabetics (in 2019), and this is the second highest number in the world, next to China.

Why Yoga for Diabetes?

Yoga for Diabetes

A yoga class,Credits: pxfuel


Diabetes not only helps in relaxing your mind but helps you maintain your diabetes better. Yoga asana helps in reducing the blood pressure, oxidative stress, sugar levels, and lipid levels thereby improving your blood circulation. Hence yoga asana is helpful in the management of diabetes.

The regular practice of Yoga also aids in reducing the complications of diabetes like heart disease. Though complete freedom from diabetes is not possible, practicing yoga poses can help you maintain a better life with diabetes or help postpone the disease if you have a genetic predisposition.

Best Seven Yoga Poses for Diabetes

Here we are describing seven yoga poses for diabetes and their benefits.

  1. Child’s pose (Balasana)

  2. Bow pose (Dhanurasana)

  3. Plank pose (Phalakasana)

  4. Seated Forward Bend (Paschimottanasana)

  5. Supported shoulder stand (Sarvangasana)

  6. Tree pose (Vrikshasana)

  7. Thunderbolt pose

Child’s pose (Balasana)

Child’s pose

A woman performing Child’s pose, Credits: Pixabay


How to:

Kneel and make sure your knees are hip width apart.

  1. Toes should point outwards and are placed together.

  2. Lean forward to rest your forehead on the floor.

  3. Stretch your palms straight on to the mat and keep it stacked under your forehead.

  4. Stay for up to 5 minutes.

  5. Exhale, release and come back to a seating position.

Benefits

This pose helps promote the production of insulin- producing beta cells. It also helps relieve neck and back pain, stress, and fatigue.

Bow Pose (Dhanurasana)

Bow pose

A woman performing Bow pose, Credits: pexels


How to:

  1. Lie down on your stomach.

  2. Allow your arms to rest alongside your body with your palms facing up.

  3. Bend your knees and bring your hands to the outside of your ankles.

  4. Lift your head, chest, and knees.

  5. Breathe deeply.

  6. Remain in the pose for up to 30 seconds.

  7. Exhale and release the pose

  8. Place one hand on top of the other to make a pillow for your forehead.

  9. To relax your lower back, gently shake your hips from side-to-side.

Benefits

This pose helps open up your chest and stimulates your abdominal organs and aids in regulating your pancreas. This pose not only helps lower blood sugar levels but also helps in respiratory ailments and relieves constipation. This pose is a stress and fatigue buster.

Plank Pose (Phalakasana)

Plank pose

A woman performing Plank pose, Credits: pexels


How to:

  1. This asana is similar to a pushup position.

  2. Start on the hands and knees, with the toes tucked under.

  3. Lift the knees off the mat

  4. Walk the feet toward the back of the mat such that your body forms a straight line from head to heels.

  5. The shoulders should be fixed vertically over the wrists.

  6. Stay for a few seconds, making the abdominal muscles engaged, and then slowly relax down.

Benefits

This pose helps strengthen the muscles surrounding the spine and helps improve your posture.

Seated Forward Bend (Paschimottanasana)

Seated forward bend pose

A woman performing Seated forward bend pose, Credits: pexels


How to:

  1. Sit on the blanket and extend your legs long.

  2. If needed you can place a prop under your knees for support.

  3. Imagine that you’re pressing the soles of your feet against a wall so that your toes are drawing back toward your shins.

  4. Root into your sit bones, lengthen your spine and open your heart center.

  5. Hinge at your hips as you bend forward.

  6. Until you attain a comfortable position, walk your hands down to your feet. Your torso should fold into your legs.

  7. Tuck your chin into your chest.

  8. Stay in the pose for up to 3 minutes.

Benefits

This pose helps lower blood sugar levels and helps relieve fatigue, anxiety, and headache.

Supported Shoulder Stand (Sarvangasana)

Supported shoulder stand pose

A woman performing Supported shoulder stand pose, Credits: pexels


How to:

  1. Lie down flat on your back such that your shoulders support you.

  2. Rest your arms alongside your body such that your palms are facing down.

  3. Lift your legs straight up into the ceiling.

  4. Slowly lower your legs back toward your head.

  5. Move your hands to your lower back for support. Your fingers should be facing upward.

  6. Raise your legs so that your shoulders, spine, and hips are in one straight line.

  7. Stay in the pose for 30 seconds to 3 minutes.

  8. Release by rolling your spine back down to the mat and lowering your legs to the floor.

Benefits

This pose helps improve circulation and stimulate the thyroid gland and help calm the mind to relieve stress.

Tree Pose (Vrikshasana)

Tree pose

A woman performing Tree pose, Credits: pexels


How to:

  1. Stand straight with your feet slightly apart.

  2. Take a deep breath and raise both your arms.

  3. Pull your arms upwards by interlocking your fingers. Next, raise your heels and balance yourself on your toes.

  4. Feel the stretch from your toes to your fingers.

  5. Maintain this pose with slow and deep breaths

  6. You can come back to your original position with an exhalation.

Benefits

This asana helps relieve gastritis, acidity, indigestion. This improves your flexibility and also relieves from back pain.

Thunderbolt Pose (Vajrasana)

Tree pose

A woman performing Tree pose, Credits: pexels


How to:

  1. Sit in a comfortable position with the legs stretched out. Place the hands on the side of the body.

  2. Bend your knees and sit on your buttocks. The sides of your soles should be close together. Interlock your big toes. The posture should be in such a way that your spine and neck are entirely straight.

  3. Place your palms on your knees and relax your shoulders.

  4. Balance your position while taking deep and even breaths.

  5. Do not lean your spine or arch your spine backward.

  6. Close your eyes and breathe properly.

  7. Proper follow inhalation and exhalation so that your body is completely relaxed.

 Benefits

This asana helps improve blood circulation in the lower abdominal region and maintain sugar levels. It can also help correct spinal defects.

Take Home Message

You can incorporate yoga pose in your daily activities for better management of diabetes.

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