Diabetes can be a very complicated problem and there are so many medications that come along with this. Along with the medicines that you take, physical activity plays an important role in it too. So you must have heard people saying the benefits of walking or any physical activity in helping with their diabetes.
Yoga is one such option that will help you with this disease. Believe it or not, yoga for diabetes can be very helpful. Being involved in yoga regularly ensures that you do not develop any complications further and it also keeps the levels in check.
So if you want to know how then continue reading:
Yoga for diabetes management
1. The Child’s Pose
Starting yoga as a beginner could be a little challenging but with practice, everything gets better. A child’s pose is an easy and beginner-friendly pose that you can practice right away. It is not just that but very good for your body too. It helps promote insulin production and it is also good for your back and neck pain.
- Start by kneeling on your mat. Place your hips on your feet for balance.
- Bend down from your waist with your hands stretched and touch the ground with your forehead.
- With your palms facing upwards, hold this pose for 5 minutes. Come back to the initial seated position.
2. Forward bend and touch your toes
This one is another beginner-friendly pose that not just helps stretch your whole body but also helps relieve anxiety and fatigue from your body. It is also good to maintain high blood pressure.
- Sit on the mat with your legs stretched in front of you. If it is a little difficult then you can use some support by sliding a pillow under your knees.
- Keep your toes pointing towards the ceiling.
- Stretch your hands upwards, opening your heart, and lengthening your spine.
- Bend down from your spine and try to reach for your toes. If you can touch your toes completely hold it there for 3 minutes.
- If you are not able to touch your toes. Try to reach as far as you can and then hold it for the same period.
- If you get comfortable with this then you can even bend down your head and touch your knees from your forehead for added benefit.
3. Cobra pose
This pose is great and has a lot of benefits like lowering your blood pressure and good for abdominal organs. It also boosts your blood circulation and is even helpful in weight loss. It is equally good for your spine too.
- Lie on the mat flat on your stomach with your hands placed on each side of your breasts.
- Your palms should be flat on the floor making a perpendicular angle with the elbow. Pushing the ground lifts the upper body upwards.
- Turn your face towards the ceiling and hold this pose for up to 30 seconds and then slowly come back to lying on your stomach.
4. Legs on the wall pose
You don’t necessarily need a wall to perform this pose but if you need you can use it too. This pose is good to regulate your blood sugar levels and can be used to get rid of diabetes if you are consistent. Along with this it also helps with headaches and fills you with energy because of the proper blood circulation in the body.
- Lie on your back, stretch your legs up towards the ceiling. This should make a perpendicular from your body.
- Keep your hands to your sides, the palms should face upwards. Hold this pose for 5-15 minutes according to your stamina.
- Gently bring the legs back down to the side.
5. Plow pose
Halasana or the plow pose is great for your thyroid gland and also helps promote blood circulation in the body. It can also be useful with insomnia.
- Lie down on a mat with your back on the ground. If you want you can use some support for your back by using a pillow.
- Fold your legs and bring them closer to your stomach, from there stretch them more to go over your head and touch the ground above your head.
- Use your hands to support your back and for pushing your legs to touch the ground.
- Hold this for a minimum of 1 minute and then come back to the initial state. Lie in a corpse pose to help relieve the body.
6. Bow pose
This one is another interesting pose that is useful yoga for a healthy pancreas and in turn, lowers the blood sugar levels. This pose helps to open up your chest area and helps to stimulate the abdominal organs. It also helps with constipation and some respiratory diseases.
- Use a mat and lie down on your stomach. Place your hands on either side of your body.
- Fold your knees bringing your feet closer to your hips. Take your hands back and grab your feet firmly to ensure balance.
- Take a deep breath and raise your knees and your head bridging your chest area forward. Hold this pose for 30 seconds and then release as you exhale.
- Shake your hips a little to relax your lower back.
7. Corpse pose
You probably would doubt the credibility of this pose and its effects to treat diabetes. Traditionally done at the end of yoga this pose did none the least. It helps to treat insomnia, headache, and fatigue. Apart from all of this it releases stress and calms your mind.
- Lie on your back and spread your hands and feet on the ground.
- Close your eyes and relax your body. Make sure you are taking long breadths if you are using this pose post your yoga session.
- You can stay in this pose for half an hour to calm yourself down.
If you are curious then researches have shown the positive impact of yoga for diabetes as it helps control your blood sugar levels, blood pressure and also helps with several other problems. You can also use it as a precautionary method as a precaution is always better than cure.