Best Yoga Poses recommended for Diabetes Care

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Best yoga poses recommended for diabetes care which keeps blood sugar level stable if done properly with proper breathing. Practicing yoga improves the overall quality of life. Yoga is helpful in the following ways:

  • Reducing stress levels, weight, blood pressure levels, sugar levels.
  • It improves digestion, insulin sensitivity, flexibility and strength in the body.
  • Lessen the risk of any heart disease.

Pranayam must be done after yoga for better results.

The types of asanas you can do are as follows:

Legs-Up-the-Wall Pose/
Viparita Karani

Legs-Up-the-Wall Pose

Method Of Doing:

It is a helpful and curative pose. One should use some support to do this pose like a pillow, folded blanket. Follow these steps:

  • Choose an open space that is close to a wall. Sit with your feet on the floor spread in the front of you, and your body’s left side is touching the wall.
  • Exhale. Lie down on your back with legs pressed against the wall, soles of your feet are facing upwards.
  • Place your buttocks against the wall, and your back and head should rest on the floor. The body should be at a 90-degree angle.
  • Lift your hips and move smoothly any support such as a pillow under them. Place your head and neck in a still position.

Close your eyes and breathe. The position should be tried and maintained for 5 minutes.

  • Choose an open space that is close to a wall. Sit with your feet on the floor spread in the front of you, and your body’s left side is touching the wall.
  • Exhale. Lie down on your back with legs pressed against the wall, soles of your feet are facing upwards.
  • Place your buttocks against the wall, and your back and head should rest on the floor. The body should be at a 90-degree angle.
  • Lift your hips and move smoothly any support such as a pillow under them. Place your head and neck in a still position.
  • Close your eyes and breathe. The position should be tried and maintained for 5 minutes.
  • Slowly release your body on any side. Breathe before you you come in sitting position.

Benefits of Asana For Diabetes:

  • The asana relaxes feet and legs.
  • This pose gives a good stretch at the back of the legs and neck.
  • It relaxes the mind.
  • Practicing this yoga asana is beneficial for many problems, such as digestive problems, depression, urinary disorders, blood pressure, etc.

Caution:

During menstruation, you should avoid this asana. People suffering from eye, back, or neck problems should not perform this yoga pose. Practice under the supervision of a certified yoga trainer.

Reclining Bound Angle Pose / Supta Baddha Konasana

It is one of the best yoga poses recommended for diabetes care. It is a profoundly relaxing yoga pose.

Method Of Doing:

  • Lie straight on a flat surface. Bend your knees. Bring both your feet together, keeping the outer edges of both the feet on the floor. Push your heels close to your groin.
  • Place your palms next to your hips and facing downwards.
  • Exhale, contract your abdominal muscles as your tailbone goes closer to your pubic bone. Hold this position.
  • Inhale, and as you again exhale, open up your knees in such a manner that there is a good stretch in your groin and inner thighs.
  • Shoulders should be relaxed and placed away from the neck.
  • Stay in the position for at least a minute; keep breathing profoundly but slowly.
  • Exhale and come out of the pose.

Benefits of Asana For Diabetes:

  • The asana energizes the prostate gland, kidneys, ovaries, and bladder.
  • This pose refreshes the heart and improves blood circulation.
  • It gives an excellent stretch to groins, inner thighs, and knees.
  • One can reduce stress, tension, and depression.
  • The asana relaxes the digestive and reproductive organs.

Caution:

Persons having any shoulder, hip, groin, or knee injury, pain in the lower back should avoid this yoga pose. Pregnant woman, or women who have delivered recently.

Seated forward bend / Paschimottanasana

Method Of Doing:

  • Sit straight in an upright position with your legs stretched in front of you. Bend your toes towards you.
  • Inhale, raise and stretch your hands over your head.
  • Exhale and bend forward. Try to reach your arms till your toes.
  • You can place your head close to your knees and your hands on the floor or hold your toes with your hand fingers.
  • Inhale, lift your head slightly and enlarge your spine.
  • Exhale, bring your navel towards your knees.
  • Stay in the position for a few minutes.
  • Inhale, raise and stretch your hands over your head.
  • Exhale, place your hands down. Relax.

Benefits of Asana For Diabetes:

  • It calms the mind, reduces stress and depression.
  • The asana gives a good stretch to the shoulders and spine.
  • Doing this asana improves the functioning of kidneys, liver, ovaries, uterus and digestive systems. This pose is one of the best yoga poses recommended for diabetes care.
  • It reduces weight, cures blood pressure, infertility and sinus problems.

Caution:

It should not be done by a person suffering from asthma, diarrhea, or any kind of back injury.
It should be done under the guidance of a certified yoga instructor.

Supported shoulder stand / Salamba Sarvangasana

Method Of Doing;

  • Lie down on your back keeping your legs together and arms on your side.
  • Lift your legs, butt, and back. Let your elbows support your lower body and raise your body high on your shoulders. Support your back with your hands.
  • Keep elbows close to each other. Keep your legs and spine straight. Your shoulders and upper arms should hold body weight. Your bodyweight should not be on your neck or head.
  • Stretch your legs up, pointing your toes out. Hold the position for 30-60 seconds breathing deeply. If you find any pain on your neck, come down immediately.
  • To come back, first bring your knees down, hands on the floor. Lie flat and relax.

Benefits of Asana For Diabetes:

  • It cures stress, depression, sinus, asthma, insomnia.
  • The asana energizes the prostate glands, the thyroid glands, and the abdominal organs.
  • Doing this asana gives a good stretch on the neck and shoulders and tones the butt and legs.
  • It activates the glands for better insulin secretion.

Caution:

It should not be done by persons suffering from headaches, high blood pressure, menstruation, any kind of neck injury. It should be done under the supervision of a certified yoga trainer.

Plow pose / Halasana

Method Of Doing:

  • Lie down straight on your back and keep your arms beside your body facing palm downwards.
  • Inhale, lift the feet from the ground to form a 90-degree angle.
  • With the help of your hands lift your hips from the floor.
  • Bring your feet slowly and gradually over and beyond your head such that your back is perpendicular to the ground.
  • Hold the position for a minute.
  • Exhale, and slowly bring your legs down without any jerks.

Benefits of Asana For Diabetes:

  • It improves digestion and balances appetite, metabolism and helps to reduce weight.
  • The asana is highly recommended for diabetic patients as it controls blood sugar levels.
  • Doing this asana gives a good stretch to the spine and shoulders.

Caution:

It should not be done by persons suffering from diarrhea, menstruation, any kind of neck injury. It should be done under the supervision of a certified yoga trainer.

Upward-Facing Dog / Urdhva Mukha Svanasana

Method Of Doing:

  • Lie down on the ground with belly towards the floor, feet facing downwards, and arms placed beside the body.
  • Fold your elbows slowly and gradually and place your palms next to your lowest rib.
  • Inhale, place your palms firmly on your mat and start lifting your knees hips from the mat.
  • Your body weight must be evenly distributed on your feet and palms.
  • Look towards the front, with a slight bend of your head backward.
  • Hold the position for few seconds. Exhale and come to the normal position.

Benefits of Asana For Diabetes:

  • The asana strengthens the arm, wrists, and back.
  • It gives a good stretch to the lungs, chest, and shoulders.
  • On doing this asana it cures sciatica, depression, asthma, and digestion.

Caution:

It should not be done by persons suffering from any back injury or headaches. A pregnant lady should not do this asana. It should be done under the supervision of a certified yoga trainer.

Bow Pose / Dhanurasana

Method Of Doing:

  • Lie down on your stomach, placing feet apart and hands beside the body.
  • Fold your knees carefully and hold your ankles firmly.
  • Inhale, lift your legs and chest from the ground. Look forward.
  • Your body should be in the form of bow, hold the position for a few seconds.
  • Exhale and come to the normal position.

Benefits of Asana For Diabetes:

  • It energizes the reproductive organs.
  • The asana is one of the best poses recommended for diabetes care as it controls the blood sugar levels.
  • It strengthens the muscles of the body.

Caution:

It should not be done by a pregnant lady. It should not be done by people suffering from back pain, migraine, any neck injury, hernia.

Half Lord of the Fishes Pose / Arda Matsyendrasana

Method Of Doing:

  • Sit straight and keep your legs in front. Place your feet together and keep your back in an upright position.
  • Fold your left leg in such a manner that the left foot is close to the right hip.
  • Bring your right leg close to the left knee by bringing it from over the knee.
  • Twist your waist, neck, and shoulders on the right side and look towards the right shoulder. You should be in a straight position.
  • Keep your right hand behind you and left hand on the right knee.
  • Hold the position for few seconds breathing slowly and deeply.
  • Exhale, first move your right hand, then the waist, chest, and lastly, the neck. Sit straight and relax.
  • Repeat the same steps for the other side.

Benefits of Asana For Diabetes:

  • Doing this asana energizes the liver and pancreas which controls the sugar levels of a diabetic patient. It is an effective asana for diabetes cure.
  • It boosts the circulation of blood, cleanses the blood, and detoxes the internal organs.
  • The asana cures urinary area infections, menstrual disorders.
  • It reduces stiffness in the body.

Caution:

During the pregnancy period, you should avoid this asana. A person who has recently gone through some heart, brain or abdominal surgeries should not do this asana. It should be done under the supervision of a certified yoga trainer.

Supine spinal twist / Supta Jathara Parivartanasana

Method Of Doing:

  • Lie on your back, place your arms on the side to form a T-position.
  • Fold both your knees together and bring it closer to your chest.
  • Exhale, bring both your knees on the left side of your body, getting a twist on your spine and lower back. Look towards the right.
  • Place your shoulders flat on the floor, hold this position and your breath for a few seconds.
  • Inhale, bring your hips straight back on the floor.
  • Repeat the same steps for the other side.

Benefits of Asana For Diabetes:

  • The asana improves digestion and detoxifies the digestive organs, which energize the pancreas and thus is the best yoga pose recommended for diabetes care.
  • It energizes and tones the muscles of back, hips and pelvic region.
  • Doing this asana on a regular basis reduces stiffness in the body.
  • It cures neck pain, back pain, sciatica, menstruation problems.

Caution:

Pregnant ladies should not do this asana. A person suffering from any shoulder, neck, knees spine or hip injury should not do this asana.

Child’s Pose /
Balasana

Method Of Doing:

  • Kneel down, sit on your heels and keep your toes together. Spread the knees a little apart. Inhale.
  • Bend forward, place your torso between your thighs as you exhale.
  • Broaden the sacrum all across the back of the pelvis, and narrow the points of your hip pointing towards the navel. Settle down on the inner thighs.
  • Stretch the tailbone away from the back of the pelvis as you lift the base of your head slightly away from the back of the neck.
  • Stretch your arms forward and place them in front of you, such that they are in line with your knees. Release the fronts of your shoulder to the floor. The weight of the body should be on the shoulders.
  • Hold in this position for a few minutes.
  • To release the asana, first, stretch the front torso. Inhale, lift yourself from the tailbone and push down the pelvis.

Benefits of Asana For Diabetes:

  • It stretches the spine, ankles, hips, and thighs.
  • The asana reduces stress, relieves pain in the lower back and neck.
  • It boosts the blood circulation in the body.
  • Doing this asana energizes the digestive system.

Caution:

The asana should not be done by persons suffering from diarrhea, knee injuries, high blood pressure. It should not be done in pregnancy. This asana should not be done by persons suffering from diarrhea, neck injury.

Corpse Pose /
Shavasana

Method Of Doing:

  • Lie straight on the floor.
  • Close your eyes.
  • Keep your legs comfortably apart from each other. Place your legs in a relax mode and face the toes sidewards.
  • Place your hands on sides of the body, slightly apart from the body.
  • Breathe slowly but deeply, relax your body, and draw attention to every area of your body.
  • Stay in this position for 10-15 minutes.
  • Turn to the left side of your body, keeping your eyes closed. Sit straight, take a few breaths and open your eyes.

Benefits of Asana For Diabetes:

  • The asana relaxes the body, heart and reduces stress, blood pressure levels.
  • It improves concentration and memory.
  • Doing this asana gives an energy boost to the body.

Caution:

This asana is safe and can be done by anyone.

The Raised Leg Pose /
Uttanpadasana

Method Of Doing:

  • Lie down straight on the floor, keeping your knees and feet together and breathe normally.
  • Inhale, lift up your legs to get a 90-degree angle. The toes should point towards the ceiling. Keep your shoulders touching the ground. Breathe normally and hold the position for a few seconds. Keep your upper body, arms and face relaxed.
  • Exhale, release your body to a normal position without bending the knees.
  • Relax and breathe normally.
  • This asana can be done by one leg alternately. It can be done at 45-degrees, 60-degrees, and 90-degrees angle.

Benefits of Asana For Diabetes:

  • The asana strengthens the abdominal muscles, lower back muscles, and the hamstring muscles.
  • It reduces weight near the abdomen area.
  • Practicing this asana improves the functioning of reproductive organs, digestive systems, and the pancreas thus helps in diabetes control.

Caution:

This pose should not be done by people who are suffering from lower backache, high blood pressure, and during menstruation, any abdominal or spine injury, slip disc. It should be done under the supervision of a certified yoga trainer.

Bhujangasana

Method Of Doing:

  • Lie down on your stomach. Keep your hands on the sides and toes touching each other.
  • Bring your hands in front at shoulder level and put your palms on the floor.
  • Inhale, put your body’s weight on your palms and lift your head and trunk. Fold your hands from the elbows.
  • Stretch your neck backward to copy the cobra with the raised hood. Keep your shoulders firm and away from your ears.
  • Keep your thighs, hips and feet touching the floor.
  • Hold the position for a few seconds, breathing normally.
  • Release the pose, slowly bring your hands to the sides. Rest your head on the ground. Keep your hands under your head, turn your head on one side and breathe.

Benefits of Asana For Diabetes:

  • The asana energizes the digestive, reproductive and urinary systems.
  • It gives a good stretch to the spine, abdomen, lungs, shoulders, and chest.
  • Doing this asana reduces the problems of stress, sciatica, and asthma.
  • It reduces weight.

Caution:

It should not be done by people suffering from a hernia, back injury, headache, recent abdominal surgery. A pregnant lady should not practice this asana.

Frog Pose /
Mandukasana

Method Of Doing:

  • Sit on the floor with a kneeling pose.
  • Make a fist of your hands with the thumb inserted inside your four fingers.
  • Keep your fists on the abdomen region on both sides of your navel.
  • Exhale, pull your abdomen a little inside, bend forward slowly and press your navel with the fists.
  • Keep your back straight, look forward in the bend position.
  • Hold the position for few seconds.
  • Release the pose, inhale, come back to the kneeling pose, keep your hands at the sides and relax.
  • Repeat the steps 5 times.

Benefits of Asana For Diabetes:

  • This pose improves the functioning of the pancreas which helps in diabetes management. It is the best yoga pose recommended for diabetes.
  • The asana gives a good stretch to the back muscles.
  • Regularly doing this asana reduces the pain in the legs, knees, and ankles. This helps reduce constipation.
  • It reduces extra fat from the belly area, waist, and thighs.
  • The asana improves the functioning of the digestive system.

Caution:

A person suffering from back pain should not practice this asana. Pregnant women should not do this asana. Persons who have recently undergone some chest, abdomen, legs or knee replacement should not do this asana. Persons suffering from any type of knee or hips injury should not do this asana.

Wheel Pose /
Chakrasana

Method Of Doing:

  • Lie down on the floor. Fold your knees in such a manner that the soles of your feet are near to your buttocks. Keep your feet hip-width apart.
  • Place your hands behind your shoulders, keeping your fingers open and pointed towards your shoulders.
  • The moment you are at ease, balance your weight on your limbs. Breathe slowly, deeply and comfortably.
  • Hold the position for 30-60 seconds. Release yourself by bending your arms and legs, lowering your back slowly on the ground. Lie in Shavasana pose for few minutes.

Benefits of Asana For Diabetes:

  • The asana is very effective for diabetes. It relaxes the mind which is very necessary for diabetic patients.
  • It gives a good stretch to the chest, lungs, and spine.
  • If the asana is done daily it reduces stress, depression, and makes feel energetic.

Caution:

You should not do this asana if you have pain or swelling on the wrists or have carpal tunnel syndrome. One should not practice this asana if they are suffering from headaches or high blood pressure.

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