YOGA FOR DIABETES: 9 YOGA EXERCISES TO TRY
9 YOGA ASANAS FOR DIABETES
Diabetes occurs when your body does not secrete or produce enough insulin and also when the insulin does not work efficiently. Consequently, you suffer from increased blood sugar levels that create health hazards. To top it all, most people are plunging into stress, anxiety, depression, and obesity, which are indeed some of the few root causes of diabetes. Therefore, we will talk about some of the best yoga asanas or postures that help in dealing with the root causes of diabetes and control diabetes itself.
WHY SHOULD YOU TAKE TO YOGA?
Yoga has been passed down from generation after generation as a ‘secret healing technique’ for the mind, body, and soul. Ayurveda believes in the holistic development and improvement of all three, and so a lot of importance is showered on Yoga because of its effect on them. Besides, there is no bar in Yoga, and anyone can take to it and dwell on its advantages. Just remember to practice only under a trained Yoga trainer until you are confident enough to do it independently.
EFFECTIVE YOGA ASANA/POSTURES:
a. MOUNTAIN POSE:
Stand straight with your arms stretched out by your side with feet lying flat on the ground. You can slightly part your feet if you face a problem in balancing yourself. Tuck in your tailbone and breath in with your arms extended outwards with the palms up. Bring your arms down when exhaling slowly.
b. SEATED FORWARD BEND:
Sit on your yoga mat with your legs stretched out and body straight. Put your feet together and stretch out your hands. Hold your feet with your hands and slowly bend forward with your head down. Try to let your nose touch the knees till you feel a slight stretch on your backbone.
c. DOWNWARD-FACING DOG:
Begin with standing straight in one place and balance yourself. Put your hands up in the air and bring down your body to form an inverted ‘V.’ Keep your tailbone up, bend down your head, and stretch your limbs. Press down your hands and feet to the ground while your tailbone still points upwards. If you feel the strain in your calves, then slightly raise your heels. Relax by sitting or standing only to repeat the posture after a while.
d. SUPINE SPINAL TWIST:
Lie down on your back and bring your knees close to your chest together. Stretch your arms on the sides and twist your body till your waist on one side alternatively.
e. CHILD’s POSE:
Sit on the mat with your legs folded backward. Rest your hands on your thighs and breathe easy. Then stretch out your hands and slowly lower your body on the floor. Put your head down, and do not stress yourself if your head does not touch the ground. Hold yourself in this Yoga asana for 10-20 seconds with easy breathing. Keep your backbone stretched out while trying to keep your buttock as low as possible. It is a great way to relax in between two tiring exercises.
f. BRIDGE POSE:
Lie down flat on your back with your hands resting by your side. Gradually bring your feet close to your buttock and press your body upwards with your hands. Rest and balance your body on your feet and neck. Once you have lifted your body, then hold yourself in the air for a while with your hands under your body to give you a better balance. Breathe easily all through and rush while doing this one. This posture is a little tricky, so if you are uncomfortable, then give it a pass.
g. PLANK POSE:
Begin with lying flat on your belly with your body stretched out straight. Put your face down and breathe easy. Make your feet stand directly on your toes and fold your hands right beside your chest with palms down. Once in this position, slowly push your head up and then your torso by pressing your palms down. Do this till you feel a little pressure on your tailbone and your abdominal muscles feel the stretch.
h. TREE POSE:
To perform this Yoga asana, stand straight with your hands by your side and feet lying flat on the ground. Breathe and relax, then slowly fold your hands before your chest in a ‘namaskar’ and lift one leg to your knee. Then rest the foot on the other thigh and form a triangle. Balance yourself well on your own or by holding a wall. Relax this leg by repeating the same as the other one.
i. CORPSE POSE:
This yoga exercise should be done right in the end or in between if you feel exhausted. Better known as ‘Shavasana,’ the corpse pose is the easiest to perform. Lie down straight on your back with relaxed arms and legs. Put your palms out and facing up. Breathe as easy as you can till you have completely relaxed your mind and body.
BENEFITS OF YOGA EXERCISES:
These yoga exercises have a lot of merits because they
- Help in the natural secretion of insulin; thus, keeping your diabetes under check.
- Tend to lower the blood pressure level.
- Reduce the use of medicines.
- Stimulate the organs for their better functioning.
TIPS TO REMEMBER:
- Breathe easily while doing the Yoga exercises
- Do not over-stress yourself.
- Stay hydrated
- Refrain from overeating right before the exercises
- Do not run or start walking immediately after the exercises.
- Prohibit from exercising if you are unwell.
We hope that these Yoga exercises will help bring down your high blood sugar level and maintain your body weight. Yoga makes you feel relaxed, along with imposing positivity in your body. Keeping a calm mind, free from tension and worries, is also mandatory to ensure that your blood glucose does not affect your health and that the insulin secretion takes place correctly. To enjoy the Yoga asanas to the utmost, get your friends and family involved during your sessions!