Yoga for diabetes? Yes! Yoga is one of the most versatile forms of exercise, effectively keeping your mind calm and your body in great shape. It is highly useful in regulating other functions of the body like metabolism, hormonal balance and blood sugar levels and as such there are many benefits of Yoga in diabetes. The easiest way to regulate blood sugar levels is through regular exercise. Yoga provides this holistic form of exercise and while there are Yoga poses for defeating diabetes there are even some asanas that help lower blood pressure and blood sugar levels! Here are 5 of the best yoga asanas for diabetes
Frog Pose (Mandukasana):
- Begin with sitting erect in the thunderbolt pose.
- Next, form a closed fist with both your hands such that your thumb is placed on your palm, wrapped by your fingers.
- Now, place your fists on the abdomen region and gently press your navel. Exhale and bend forward while doing so.
- Keep your back erect, hold your breath and set your gaze forward while practicing this pose.
- Hold this pose for as long as you are comfortable and inhale as you release the pose.
Ardha Matsyendrasana (Half Spinal Twist Pose):
- Begin with sitting erect and your legs stretched out on your Yoga mat.
- Next, bend your left leg such that the heel of your left foot is placed next to the right hip.
- Then lift your right leg and place it next to the left knee by taking it over the knee.
- Twist your neck, shoulders and waist towards the right and ensure that your spine stays erect while doing so.
- Roll your shoulders back and place your right hand behind you and your left hand on the right knee.
- Hold this pose for about 30-40 seconds and then repeat the same steps for the other side.
Dhanurasana (Bow Pose):
- Begin with lying flat on your stomach on your mat, feet hip-width apart and your arms placed on either side.
- Next, fold your knees and hold your ankles.
- Inhale and lift your upper body and legs off the mat. Look straight and ensure that your knees are in line with the hips.
- Hold this pose for about 15-20 seconds and exhale slowly as you release the pose.
Markatasana (Reclined Spinal Twist):
- Begin with lying flat on your back on the floor, hands on either side with your palms facing towards the ceiling.
- Now, fold your legs and place them near your hips.
- Next, turn your lower body towards your right side, with your right knee resting on the ground. Your left knee should be positioned on the right knee and left ankle resting on the right ankle.
- Turn your neck to the left and continue breathing normally. Hold this pose for 30-60 seconds and then repeat the same steps for the other side.
Paschimottanasana (Seated forward bend):
- Begin by sitting in Dandasana with your legs straight in front of your body
- Bring your arms straight out to the sides and up over your head, reaching towards the ceiling
- Inhale and draw your spine upwards. As you exhale, begin to come forward, hinging at your hips
- Deepen into your forward bend. Imagine your belly coming to rest on your thighs, rather than your nose coming to your knees. This will help you keep your spine long.
- Hold this pose for about 30-45 seconds.