Yoga is essential to maintain both physical and mental health as you might already know that. But you know, do it without proper guidance can not achieve the expected results? There are specific categories, and today we explore yoga for diabetes.
Disease like diabetes should not be taken lightly. You have to take proper care of your body to fight diabetes, in terms of diet, lifestyle and exercise. Therefore, yoga is not only one type of training is something your body requires to advance your life better. So if your concern is how to do yoga for diabetes, here are 7effective yoga asanas.
7 Yoga Asanas That Will Help With Diabetes
#1 Sun Salutations (Surya Namaskar)
A talking about yoga for diabetes, the first pose that is very beneficial for diabetic patients is salutations to the sun. It’s a perfect way to get your heart rate and stretch the whole body. Moreover, greetings to the sun are favorable heating before making any asana or just go for a walk. You can also find variations in greeting to the sun. greetings to the sun improve the level of blood sugar, blood circulation, and straighten your body. Manages insulin in your body.
- Stand straight in front of the mat, keep your abdomin pulled out, palms together and unite. Inhale as you lift your hands and stretch your hands to the back. Exhale and move on, lengthen your spine and slowly go all the way down. Look down and relax your neck.
- Inhale and take his right hind leg with right knee on the ground. Ensure that her left knee is at 90 ° angle and the palms are resting on the floor. Look directly at his head. Hold your breath in this position and take your left leg back, and reach a plank position.
- Keep his body in a straight line. Exhaling knees and get down, get your chest and chin down. And get your hips down slowly. Inhale and slowly raise upper body, and look up head. Then exhale lifting. Put your body in the inverted V pose. Heels and palms must be on the ground, and then try to lengthen the spine.
- Get your right leg forward while inhaling. Get the left leg in front of your body and exhalation. Bend over and touch your toes, then place your palms on the floor and stretching. Inhale, raise their hands, pull back, exhalation and bind palms together.
- Repeat with the left side.
Practice Sun Salutations for 4 to 8 rounds slowly.
#2 Lying Down Body Twist (Folded leg Lumbar stretch)
Rotating bed of the body is the second favorite when it comes to yoga for diabetes. massage internal organs are mainly highlights and improve digestion. Despite this forces arising in the abdominal organs, which can help lower levels of blood sugar.
- Set flat on your back, extending his arms sideways by palms down.
- Bring the left knee up to chest height and bends on the right side. Try to bring the knee in the hip level.
- Remain in this position for 30 seconds and repeat with the opposite side.
#3 Bow Pose (Dhanurasana)
bow pose a cure fatigue. Strengthens abdominal muscles, it reduces constipation and helps regulate the pancreas. It is high in recommendations to balance the level of blood sugar.
- Lie face down slightly apart, almost parallel to the hips, arms and place on the side of your body feet.
- Slowly, fold your knees up and hold your ankles with your hands.
- Inhale and lift your chest to the floor and pull your legs up and spread out. You should feel the stretch in the arms and thighs.
- Hold the position for 12-15 seconds, paying attention to your breathing while taking long, deep.
- Slowly bring your chest and legs to the floor, release his grip on the ankles, and relax with hands in his face. Repeat for some games.
#4 Seated-forward Bend (Paschimottanasana)
If you want to practice a therapeutic approach in terms of yoga for diabetes, here it is the yoga asana one for you. Sitting leans forward is an excellent choice for people with diabetes. Controls diabetes, reduces blood pressure, and balances insulin levels in the blood. People also love this position because it helps in weight loss. In addition, you can relieve stress, fatigue, headache and anxiety.
- Sit down and extend your legs straight.
- Inhale and pull your hands up.
- Bring hands down and try to touch your fingers foot hands without bending your knees.
- Touch your chin to your chest.
- Remain in the pose for 60 seconds with normal breathing.
#5 Legs up the wall (Viparita Karani)
To stimulate the pancreas and get your internal organs together, legs up the wall has a significant impact on your diabetes. It reduces stress, pressure controls blood and decreased levels of blood sugar. In addition, it is an ideal position for relaxation as it boosts circulation levels and energy.
- Get a towel, fold it, and sit on it alongside the wall.
- Lay on your back and bring your legs up, and create a 90° angle while touching the wall.
- Relax your head, neck, throat, and chin.
- Stretch your arms and keep your palms facing upwards.
- Stay in this pose for 5-10 minutes.
- Post that, slide down your legs slowly.
Repeat on the other side.
#6 Bhujangasana (Upward Facing Dog Pose)
When the brachial triceps, erector spinae, and quadriceps muscles work together, improves muscle strength. Then ultimately, lowers blood pressure and blood sugar. It helps improve posture and therapy of patients with mild asthma.
- Lie on your abdomen and keep your legs straight.
- Keeping your forearms perpendicular to the floor, place your arm on the floor beside the last ribcage.
- Press your arms to lift your body.
- Create pressure on your feet and firmness in your hips.
- Look straight and hold the position for 30-40 seconds with normal breathing.
#7 Corpse Pose (Shavasana)
Position of the Dead is the final step in yoga for diabetes. You can start with any yoga asanas, but it must end with a corpse pose. It has definite impacts on reducing blood sugar, balance blood pressure, soothe your body and mind. It will take your body to a state of meditation in which it will no longer be able to feel the stress. Moreover, it is a traditional way to end your yoga session.
- Lay down straight, spread your feet a bit wider, and keep your arms in a rest position.
- Create a Y shape with your body by aligning your torso in a straight line.
- Feel your breath, hands, legs, feet, palms, abdomen, eyes, ears, and every part of your body.
- Release the stress and relax.
- Hold this position for 15-20 minutes.
Yoga can be a way of life for some people and a way to keep the body healthy and the mind of others. Experts believe that in yoga for diabetes management. If you are skeptical about it, not give it a try, and see the results for yourself. However, it requires a total commitment on your side and your lifestyle. If you are serious about keeping health at the top, follow this guide based on yoga for diabetes.
Frequently Asked Questions (FAQs)
A. Yes, yoga can be very beneficial for patients with diabetes. If you can not do all the yoga poses, just pick any 4 of those mentioned above. And keep practicing regularly.
A. Yes, yoga can help balance the level of blood sugar permanently. However, it is imperative that practicing yoga regularly. If you can not give a time for yoga, at the least do it for 30 minutes a day.
A. The best yoga pose for diabetic patients is greetings from the sun. If the practice of 10 to 12 rounds of greetings from the sun, which will gradually help fight diabetes, along with Pranayama Nadi suddhi regularly as pranayama and Bhramari Pranayama.
A. The yoga stretches your body, emphasizes the muscles and relaxes your body. its internal abdominal organs set that helps maintain the level of blood sugar gets.
A. yoga postures are a cure for type 1 diabetes While in the case of type 2 diabetes, which prevents the development of pancreatic cells rejuvenate. When asanas extends the pancreas, which helps balance insulin production. And that eventually prevents type 2 diabetes.
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