Living with diabetes can be tough due to high blood sugar levels while proper nutrition and drugs help a lot in terms of health status. This is when yoga which has various advantages that include tension relief, body weight regulation, and better insulin production mechanics, comes in handy.
This is an easy way to get started with some of these poses that could help someone who has diabetes. These poses are easy to start with and don’t require you to be a yoga guru to reap their benefits.
1. Kapalbhati Pranayama (Skull Shining Breathing Technique)
Kapalbhati Pranayama is popularly reputed for its ability to better pancreatic utility by activating the abdominal organs hence causing a rise in the production of insulin in the body.
Perform this exercise by staying comfortable, taking in deep breaths and softly exhaling through your nose with fierce contraction of the lower abdomen towards the spine during exhalation(s) maintain this posture for approximately five minutes to experience heightened energy levels and improved attention duration during any task.
2. Vrikshasana (Tree Pose)
The Tree Pose facilitates balance and concentration enhancement, as well as legs’ strengthening. Being helpful in mind soothing and stability achievement, this pose is crucial for stress control, which is a known diabetes driver.
With feet together, shift your weight to one foot and rest the other thigh’s foot on the inner thigh of the standing leg. Next bring your palms together in front of the chest, maintaining this posture for 30 seconds or one minute before changing sides.
3. Balasana (Child’s Pose)
A restorative pose, Child’s Pose is excellent for relaxation and reducing stress, factors that are crucial for diabetes management. It also helps in stretching the hips, thighs, and ankles gently.
Start on your knees, spread them apart while keeping your toes touching, then fold forward to rest your chest on or between your thighs and extend your arms forward. Stay in the pose for up to 5 minutes to experience its calming effects.
4. Bhujangasana (Cobra Pose)
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Lie down on your stomach and place your hands under the shoulders and then slowly raise the chest off the floor while squeezing lower abs against the ground. The position should be maintained for 15-30 seconds before relaxing.
5. Dhanurasana (Bow Pose)
Bow Pose (Dhanurasana) helps to stimulate abdominal organs thereby facilitating digestion and it also strengthens the back muscles while opening up the chest and shoulders.
While laying down on the front side, touch your heels with hands after folding knees above buttock region which should be narrow but comfortable enough between arms length wise.
After this action, raise both feet high together making sure they are off the ground followed by chest which should also rise up. This position is usually done for between fifteen to twenty seconds after which one may relax his/herself.
Final Words
Yoga is a fantastic tool for managing diabetes, but it’s important to remember that these poses are most effective when combined with a healthy diet and regular medical check ups. Always consult your healthcare provider before starting any new exercise routine, especially if you have any concerns or underlying health conditions.
My name is Dt. Abhishek and I am a nutritionist from India. I have done my graduation in Nutrition and Dietetics, I am also a member of Indian Dietetics Association, I try to stay on track and constantly try to learn new things.
