yoga poses

Regularly practising yoga in addition to eating healthily and other healthy lifestyle habits can help diabetics and pre-diabetics manage their blood sugar levels.

The best yoga for beginners with diabetes includes postures and breathing exercises that are designed specifically to target and stimulate the pancreas. By improving blood flow to the pancreas, yoga postures for diabetes rejuvenate the organ’s cells and improve its ability to produce insulin for the body.

How can yoga benefit people with diabetes?
Regular yoga training helps in improving mental and physical health. Practicing the various yoga asanas helps the body’s endocrine system and each organ at the cellular level. In fact, yoga postures that help in relaxation, stretch the pancreas. This can stimulate the production of insulin-producing beta cells and also promote to balance weight and mental attitude.

Yoga poses for diabetes

 

1. Vajrasana

Vajrasana
Vajrasana is excellent for aiding digestion and relieving all your tummy-related problems. It is also great if you wish to lose the excess fat around your waist. It improves blood circulation in the lower abdominal region and alos leads to smoother movement of ankles and knee joints.

Steps to do this pose:

  1. All you need to do is place a yoga mat on the floor.
  2. Kneel on the mat, and let the top surface of your feet touch the mat, such that your heels are pointing upwards.
  3. Now gently place your buttocks on your heels. It is important to note that your heels are on either side of your anus.
  4. Now place both your palms on your knees, facing downwards. Close your eye and breath in deeply at a steady rate.

 

2. Bhujangasana

Bhujangasana
Bhujangasana is particularly beneficial for people with diabetes and one of the primary poses for diabetes.Bhujangasana increases flexibility, strengthens the back muscles, improves respiratory and digestive processes

Steps to do this pose:

  1. Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.
  2. Then, move your hands to the front, making sure they are at the shoulder level, and place your palms on the floor.
  3. Now, placing your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows at this stage.
  4. You need to arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.
  5. Press your hips, thighs, and feet to the floor.
  6. Hold the asana for about 15 to 30 seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold the asana for up to two minutes.
  7. To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.

 

3. Pavana Muktasana

Pavana Muktasana

Pavana Muktasana is a particularly helpful asana for strengthening pancreas, liver, spleen, abdomen and abdomen muscles.

Steps to do this pose:

  1. Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body.
  2. Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees.
  3. Hold the asana while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee, and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
  4. Exhale and release the pose after you rock and roll from side to side about three to five times. Relax.

 

4. Tadasana

TadasanaTadasana is a very basic asana, and it is essential to maintain overall body balance.

Benefits of Tadasana:
Relieves gastritis, indigestion, acidity and flatulence
Improves flexibility of the spine
Helps relieve a backache
Reduces discomfort during menstruation

Steps to do this pose:

  1. Stand erect, and place your legs slightly apart, with your hands hanging alongside your body.
  2. You must make your thigh muscles firm. Lift your kneecaps while ensuring you do not harden the lower part of your belly.
  3. Strengthen the inner arches of your inner ankles as you lift them.
  4. Now, imagine a stream of white light (energy) passing through your ankles, up to your inner thighs, groin, spine, neck, all the way up to your head. Gently turn your upper thighs inward. Elongate the tailbone such that it is towards the floor. Lift the pubis such that it is closer to the navel.
  5. Look slightly upward.
  6. Now breathe in and stretch your shoulders, arms, and chest upwards. Raise your heels, making sure your body weight is on your toes.
  7. Feel the stretch in your body right from your feet to your head. Hold the pose for a few seconds. Then, exhale and release.

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