You may already know that yoga is important for your mental and physical health. You might not realize that yoga without guidance can lead to the results you desire. Yoga for diabetes is one of those categories. Diabetes is not something to be taken lightly. To fight diabetes you must take care of your body in terms of diet, lifestyle and exercise. Yoga is more than a way to get fit. It is a vital part of your life that your body needs for better living. Here are 7 effective yoga asanas for diabetics.
Table of Contents
- 7 Yoga Asanas that Will Help with Diabetes
- Frequently Asked Questions (FAQs
7 Yoga Asanas that Will Help Diabetes
#1 Sun Salutations (Surya Namaskar).
Sun salutations are a great pose for diabetes patients. Sun salutations are a great way to increase your heart rate and stretch your whole body. Sun salutations can be used as a warm-up before doing any asanas or going for a walk. There are many variations of sun salutations. Sun salutations can improve blood sugar levels, blood circulation, as well as straighten your body. It regulates insulin levels in the body.
- Keep your abdomin pulled in and your spine straight. Then, stand straight up at the front of your mat and bring your hands together. As you inhale, raise your hands and reach your backside. Inhale, extend your spine and move forward. Slowly go down. Relax your neck and look down.
- Take a deep breath and lift your right leg off the ground. Make sure your left knee is straight up and your palms flatten on the ground. Keep your head straight. Keep your head straight and breathe. Now, move your left leg back and get into a plank position.
- Your body should be straight. Inhale, bring your knees to the ground and lower your chest. Slowly lower your hips. Take a deep inhale, raise your upper body slowly and then look up with the top of your head. Next, exhale as you lift. Invert your body into a V-shape. Keep your heels and palms on the ground. Next, lengthen your spine.
- Inhale and place your right foot forward. Exhale by bringing your left leg forward and putting it in front of you. Place your hands on the ground and bend down to touch your toes. Exhale and inhale. Next, lift your arms, stretch your back, and then join your hands together.
- Continue on the left side.
Slowly do the Sun Salutations for four to eight rounds.
#2 Lie down Body Twist (Folded leg Lumbar Stretch)
The second most popular yoga move for diabetics is the lying down body twist. This pose focuses on improving digestion and massaging the internal organs. Although it may cause abdominal pain, it can also lower blood sugar.
- Place your hands on your stomach and lay down.
- Your left knees should be at the level of the chest. Then, bend your right side. Your knee should be at your hip.
- For 30 seconds, stay in the same position and then switch sides.
#3 Bow Pose (Dhanurasana).
Bow pose can be used to combat fatigue. It strengthens the abdominal muscles and reduces constipation. It has been recommended to balance blood sugar levels.
- Place your hands on the sides of your body and lie down on your stomach.
- Slowly fold your knees upwards and grasp your ankles with both your hands.
- Breathe in, lift your chest up off the ground, and then stretch your legs out. Feel the stretch in your arms and legs.
- You can hold the pose for between 12-15 seconds. Pay attention to your breathing as you take deep, long breaths.
- Slowly lower your chest and legs to the ground. Then, let go of your ankles and let your hands rest on the sides. Continue doing this for several sets.
#4 Seated-forward Bend, (Paschimottanasana).
Here’s the yoga asana that will help you to get a therapeutic yoga practice for diabetes. For people with diabetes, a forward bent sitting position is a great option. It helps control diabetes, lower blood pressure, and balance insulin levels. This pose is also popular for its ability to aid in weight loss. It can also relieve stress, fatigue and headaches.
- Lie down on your back and straighten your legs.
- Take a deep breath and raise your hands.
- Place your hands on your feet and touch your toes.
- Bring your chin up to your chest.
- Continue to hold the pose for 60 seconds while maintaining normal breathing.
#5 Legs up to the wall (Viparita Karani).
Legs up the wall can stimulate your pancreas to improve your diabetes management. It lowers stress levels, blood pressure, blood sugar, and helps to reduce stress. It is a great position for relaxation, as it increases circulation and energy.
- Take a towel and fold it. Then, place it on the wall.
- Place your hands on the wall and place your head on your back.
- Relax your neck, neck, throat, and cheeks.
- Spread your arms out and face upwards.
- For 5-10 minutes, you can stay in this position.
- After that, slowly slide your legs down.
Repeat the process on the opposite side.
#6 Bhujangasana (Upward Facing Dog Pose)
It increases muscle strength when your quadriceps, quadriceps, and triceps brachii work together. It also lowers blood sugar and blood pressure. It can improve posture and be used as mild therapy for patients with asthma.
- Place your hands on your stomach and straighten your legs.
- Place your forearms parallel to the ground, and place your arm beside the last ribcage.
- Lift your body by extending your arms.
- Place pressure on your feet, and your hips should be firm.
- Keep your gaze straight for between 30-40 seconds while maintaining normal breathing.
#7 Corpse Pose (Shavasana).
Yoga for diabetes includes the final step, corpse pose. While you can do any type of yoga asana, the final step in yoga for diabetes is corpse pose. It can help lower blood sugar and balance blood pressure. This will calm your mind and body. You will experience a state of meditative relaxation that will allow you to forget all about stress. It is also a traditional way of ending your yoga session.
- Place your hands on the floor and relax.
- Your body will create a Y-shaped shape by aligning your torso straight in a straight line.
- You can feel your breath, your hands, your legs, feet and palms.
- Relax and let go of stress.
- For 15-20 minutes, you can hold this position.
Yoga can be a lifestyle choice for some, and a way for others to stay healthy. Yoga is a great way to manage diabetes, according to experts. You don’t have to be skeptical about yoga for diabetes management. It does require you to be committed and make lifestyle changes. This guide is based on yoga to combat diabetes.