Simple Yoga Asanas to Control Diabetes

June 20, 2023

Simple Yoga Asanas to Control Diabetes

Points to remember

Yoga improves insulin sensitivity and helps regulate blood sugar levels.
Yoga promotes weight management, reducing the risk of diabetes complications.
Certain yoga poses stimulate the pancreas, aiding insulin production.
Deep breathing exercises in yoga reduce stress and enhance blood sugar control.
Yoga cultivates mindfulness, aiding in better self-care and lifestyle choices.
Regular yoga practice improves cardiovascular health and reduces diabetes-related risks.
Yoga is adaptable to different fitness levels and can be practiced by anyone.
Consult with a healthcare provider before starting a yoga practice for diabetes management.

Yoga can be a beneficial practice for managing diabetes by improving blood circulation, reducing stress, and promoting overall well-being. Here are a few simple yoga asanas to control diabetes.

Dhanurasana (Bow Pose):

Lie on your stomach with your arms alongside your body.
Bend your knees and bring your heels towards your buttocks.
Reach back with your hands and hold your ankles.
Inhale deeply and lift your chest off the ground, pulling your legs up and back.
Hold the pose for 15-30 seconds while breathing deeply.
Exhale and slowly release the pose.

Paschimottanasana (Seated Forward Bend):

Sit on the floor with your legs extended in front of you.
Inhale and raise your arms overhead.
Exhale and bend forward from the hips, reaching for your toes or ankles.
If you can't reach, you can use a strap or belt around your feet.
Keep your spine straight and try to bring your belly towards your thighs.
Hold the pose for 30-60 seconds while breathing deeply.
Inhale and slowly come up to the starting position.

Setu Bandhasana (Bridge Pose):

Lie on your back with your knees bent and feet flat on the floor.
Place your arms alongside your body, palms facing down.
Inhale, press your feet into the ground, and lift your hips off the floor.
Roll your shoulders back and interlace your fingers underneath your body.
Press down with your arms and shoulders to lift your chest towards your chin.
Hold the pose for 30-60 seconds while breathing deeply.
Exhale and slowly release the pose, lowering your back down to the ground.

Viparita Karani (Legs-Up-the-Wall Pose):

Sit sideways next to a wall and swing your legs up onto the wall as you lie down on your back.
Scoot your buttocks as close to the wall as comfortable.
Extend your legs up the wall, keeping them straight or slightly bent.
Place your arms by your sides, palms facing up.
Close your eyes and relax, focusing on your breath.
Hold the pose for 5-15 minutes while breathing deeply.
When you're ready to come out of the pose, gently roll to one side and push yourself away from the wall.

Remember to consult with a healthcare professional before starting any new exercise regimen, especially if you have any underlying health conditions. It's also important to maintain a balanced diet and follow your doctor's advice for managing diabetes effectively.

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