Diabetes can strike you anytime. And when it does, you are in for a ride. Excessive urination, lack of concentration, and high blood pressure are problems that accompany it, and all you want to do is control the condition. Here are 7 yoga poses that will help you do so. Take a look.
How Yoga Helps Control Diabetes
Practicing yoga every day can help control the sugar levels in your body and keep your weight in check. Exercise makes your body respond to insulin better, releasing the glucose in your cells and converting it into energy. Yoga also reduces the production of glucagon, a hormone that increases the blood glucose levels in the body. In addition, it helps reduce your stress levels, one of the major causes of diabetes. Do the yoga poses mentioned below to control your diabetes.
Diabetes Controlling Yoga Poses
- Setu Bandhasana (Bridge Pose)
- Balasana (Child Pose)
- Vajrasana (Diamond Pose)
- Sarvangasana (Shoulder Stand Pose)
- Halasana (Plow Pose)
- Dhanurasana (Bow Pose)
- Chakrasana (Wheel Pose)
1. Setu Bandhasana (Bridge Pose)
Setu Bandhasana is also known as the Bridge Pose and is named so as the pose resembles a bridge. It is a basic level yoga asana that must be done in the morning on an empty stomach for at least 30-60 seconds. You can also do this pose in the evening, but make sure there is a gap of 4-6 hours from your last meal.
Benefits: Setu Bandhasana helps relieve stress in the back and improves blood circulation. This asana calms your mind and reduces depression and anxiety.
2. Balasana (Child Pose)
Balasana, also called the Child Pose, resembles the fetal position of a baby. It is basic level yoga that must be done for at least 1-3 minutes. It works best when done in the morning with a fresh and de-stressed mind. You can do it in the evening as well, but make sure you had your last meal 4-6 hours back.
Benefits: Balasana is best for calming your mind and de-stressing the body. It helps you breathe right and promotes blood circulation throughout the body. It also relieves stress and reduces the heart rate, leading to a calmer mind.
3. Vajrasana (Diamond Pose)
Vajrasana or the Diamond Pose enables your body to become as strong as a diamond. It is a beginner level kneeling pose that works well after a meal, unlike other yoga poses. Do the exercise for at least 5-10 minutes at any time of the day. Usually, breathing exercises are done sitting in the Vajrasana.
Benefits: Vajrasana is the best pose to go into a meditative state. It solves all your stomach issues and improves its overall function and digestion. Vajrasana stimulates the cells of your pancreas and increases blood flow to it.
4. Sarvangasana (Shoulder Stand Pose)
Sarvangasana or the Shoulder Pose is called the ‘mother’ of all poses. It is a very powerful pose and mastering it is highly beneficial for your health. It is very important that you do this pose on an empty stomach, with your last meal consumed at least 4-6 hours before you do the exercise. It is an intermediate level asana that needs to be done for at least 30-60 seconds.
Benefits: Sarvangasana calms the mind and is good for mild depression. It makes you sleep well at night and keeps exhaustion at bay. It works well on the thyroid gland, keeping it healthy and producing the necessary hormones that help the body function effectively.
5. Halasana (Plow Pose)
Halasana or the Plow Pose is named so as it represents the plow used for agricultural practices in India and a few other Asian countries. A plow is used to uncover the hidden nutrients in fertile land, and this pose does the same to your body, bringing forth its hidden potential. Halasana works best when done in the morning on an empty stomach. It can be done in the evenings too, but make sure there is a 4-6 hour gap between your last meal and the exercise. This intermediate level yoga asana must be done for at least 30-60 seconds.
Benefits: Halasana is good for weight loss. It releases strain in your back and enhances your posture. It normalizes your blood sugar levels, reduces stress and fatigue, and calms the brain. It revitalizes the spleen and pancreas that are responsible for insulin production.
6. Dhanurasana (Bow Pose)
Dhanurasana or the Bow Pose is one among the 12 Hatha Yoga poses and is a great back stretching exercise. It is a basic level yoga asana that must be done for at least 15-20 seconds. Make it a point to do the asana in the morning as your stomach is empty and is energized to do the asana since all the food is completely digested.
Benefits: Dhanurasana is a good stress buster. The regular practice of Dhanurasana energizes the pancreas and is good for the heart. It opens up your neck, shoulders, and chest, relieving any trapped stress.
7. Chakrasana (Wheel Pose)
Chakrasana or the Wheel Pose is a backbend exercise that forms the shape of a wheel when assumed. It is a part of the Ashtanga Yoga regimen and has to be done for at least 1-5 minutes. This pose can be done in the morning or evening, but make sure your stomach is empty so that you feel light and energized for the exercise.
Benefits: Chakrasana energizes your body and fills you with positivity. It keeps stress and depression at bay. It also rejuvenates the pancreas cells and is excellent for the heart. It stretches your vertebral column and increases the oxygen intake.
Try these easy-to-do poses at home and prevent your diabetes from going overboard.