Yoga for Diabetes – Asanas with Pictures – HealthifyMe

Yoga is crucial to staying healthy each mentally and physically, and you might already comprehend it. But did you already know that doing it without proper guidance may not bring the expected results? There are specific categories, and today we’re exploring yoga for diabetics.

Managing diabetes requires lifestyle changes together with a healthy weight loss program and exercise regime. Studies recognized the role of yoga in lowering the chance of diabetes.

That’s why yoga isn’t only a form of workout, it’s something your body must live a greater life. So if you happen to’re frightened about learn how to practice yoga for diabetes, listed below are 7 effective yoga asanas.

7 yoga poses for diabetics with pictures

1. Sun Salutation (Surya Namaskar)

Speaking of yoga for diabetics, the primary pose that is amazingly helpful for diabetic patients is sun salutations. It’s a terrific solution to get your heart rate up and your whole body stretched. Moreover, sun salutation is a superb warm-up before doing any asana or simply going out for a walk.

You may also find variations on sun salutations. Sun salutations improve blood sugar levels, blood circulation, and increase flexibility.

Process:

1. Stand straight in front of the mat, keep your stomach pulled in, and produce your hands together. Inhale as you lift your arms up and stretch your arms back. Exhale and go forward, lengthen your spine and slowly lower yourself. Look down and loosen up your neck.
2. Inhale and take your right leg back, resting your right knee on the ground. Make sure your left knee is bent 90° and your hands are flat on the ground. Look straight along with your head. Hold your breath from this position, take your left leg back and are available into plank position.
3. Keep your body in a single straight line. Exhale and lower your knees, lower your chest and chin. And slowly lower your hips. Inhale and slowly lift your upper body and look upwards along with your head. Then exhale as you lift. Put your body in an inverted V position. Your heels and palms ought to be on the ground, then try to elongate your spine.
4. As you inhale, extend your right leg forward. Bring your left leg in front of your body and exhale. Bend over and touch your toes to your feet, then place your palms on the ground and stretch. Inhale, raise your arms, stretch your back, exhale and produce your palms together.
5. Repeat with the left side.

Practice sun salutations slowly for 4 to eight rounds.

2. Twisting the body within the supine position (leg extension with lumbar flexion)

The lying body twist is the second favorite on the subject of yoga for diabetics. It improves the mobility of the spine and improves digestion. Although this pose puts pressure on the abdominal organs, it could actually help control blood sugar levels.

Process:

1. Lie flat in your back, spread your arms out to the perimeters along with your palms facing down.
2. Raise your left knees to chest height and bend them to the correct. Try to bring your knee to hip level.
3. Stay on this position for 30 seconds and repeat with the alternative side.

3. Bow Pose (Dhanurasana)

The bow pose is a cure for fatigue. It strengthens the abdominal muscles, reduces constipation and helps control blood sugar levels.

Process:

1. Lie in your stomach along with your feet barely apart, almost parallel to your hips, and place your hands at your sides.
2. Slowly bend your knees and grab your ankles along with your hands.
3. Inhale and lift your chest off the bottom, pull your legs up and stretch them. You should feel your arms and thighs stretch.
4. Hold the position for 12-15 seconds, being attentive to your respiratory as you are taking long, deep breaths.
5. Slowly lower your chest and legs back to the bottom, release your grip in your ankles and loosen up your arms at your sides. Repeat for several sets.

4. Seated Forward Bend (Paschimottanasana)

If you would like to practice a therapeutic approach to yoga for diabetes, listed below are the yoga asanas for you. Sitting forward bend is a superb option for individuals with diabetes. Helps within the treatment of diabetes, lowers blood pressure. People also love this pose since it helps in weight reduction. Besides, it could actually relieve stress, fatigue, headache and anxiety.

Process:

1. Sit down and straighten your legs.
2. Inhale and lift your hands.
3. Lower your hands and take a look at to the touch your toes along with your hands without bending your knees.
4. Touch your chin to your chest.
5. Remain on this position for 60 seconds, respiratory normally.

5. Wall Legs (Viparita Karani)

It reduces stress, regulates blood pressure and lowers blood sugar levels. In addition, it’s a really perfect position for rest because it improves circulation and energy levels.

Process:

1. Take a towel, fold it and sit on it against the wall.
2. Lie in your back and lift your legs to form a 90° angle touching the wall.
3. Relax your head, neck, throat and chin.
4. Stretch your arms out and keep your palms facing up.
5. Stay on this position for 5-10 minutes.
6. Post it, slowly slide your legs together.

Repeat on the opposite side.

6. Bhujangasana (Upward Facing Dog Pose)

When your triceps brachii, spinal extensors, and quadriceps work together, it increases muscle strength. Then it finally lowers blood pressure and blood sugar levels. It helps to enhance posture and is a delicate therapy for asthma patients.

Process:

1. Lie in your stomach and keep your legs straight.
2. Keeping your forearms perpendicular to the ground, place your hand on the ground next to your last chest.
3. Press your arms to lift your body.
4. Create pressure in your feet and firmness in your hips.
5. Look straight ahead and hold this position for 30-40 seconds, respiratory normally.

#7 Corpse Pose (Shavasana)

The corpse pose is the last step in diabetic yoga. You can start with any yoga asana, but you could finish with shavasana.

Studies have shown that it helps to higher control blood sugar fluctuations and blood pressure, calming the body and mind. It will put your body right into a meditative state where you’ll not find a way to feel stress. Moreover, it’s a standard solution to end a yoga session.

Process:

1. Lie straight, put your feet a bit wider apart, and keep your hands in a resting position.
2. Create a Y shape along with your body by bringing your torso in a straight line.
3. Feel your breath, arms, legs, feet, hands, belly, eyes, ears, and each a part of your body.
4. Relieve stress and loosen up.
5. Maintain this position for 15-20 minutes.

Note HealthifyMe

Due to the high prevalence of diabetes in India, natural and effective ways to administer it are essential to avoid long-term complications. Along with a balanced weight loss program and exercise, practicing yoga repeatedly not only helps manage stress, but additionally lowers blood pressure and blood sugar levels. You can start with yoga asanas within the comfort of your personal home, and practicing them repeatedly will assist you higher manage your diabetes and improve your quality of life.

Application

Yoga generally is a lifestyle for some people and a solution to keep your body and mind healthy for others.

Experts and studies prove that a 10-minute regular yoga session may be helpful within the treatment of diabetes. If you might be skeptical about this, give it a try to see for yourself the outcomes. However, it requires your full commitment and your lifestyle selections. If you are serious about maintaining your health at its peak, follow this yoga-based guide for diabetics.

Disclaimer: The purpose of this text is simply to disseminate knowledge and spread awareness. It isn’t intended to switch skilled medical advice. For more information, please contact our certified food products Here.

Frequently Asked Questions (FAQ)

Bibliography

1. The therapeutic role of yoga in type 2 diabetes
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/
2. The effect of a 10-minute sitting yoga practice within the treatment of diabetes
   https://pubmed.ncbi.nlm.nih.gov/27774351/
3. Additional advantage of yoga over standard lifestyle modification on blood pressure in individuals with prehypertension: a randomized controlled trial
   https://pubmed.ncbi.nlm.nih.gov/25185831/
4. Effects of the Shavasana yogic technique in T2DM patients on BP, blood sugar fluctuations and sleep quality
   https://www.endocrine-abstracts.org/ea/0073/ea0073pep7.6#:~:text=Shavasana%20group%20had%20less%20incidence,to%2038%25%20in%20TAU%20group