yoga asanas for diabetes World Diabetes Day is observed on 14 November and is a global awareness campaign focusing on diabetes. According to the United Nations, globally, an estimated 422 million adults were living with diabetes in 2014, compared to 108 million in 1980. in the adult population. The right type of diet and exercise are very essential to control diabetes. Yoga asanas are known to work wonders. So here are 5 yoga asanas that you can practice to lower your blood sugar levels and keep your insulin levels normal.
1) Balasana (Child’s Pose)
This pose is said to aid in relaxation which in turn increases the production of insulin-producing beta cells.
How to do:
Bend your legs (knees position) and sit up straight. Slowly lower your torso forward on the floor. Extend your arms and touch the ground with your forehead. Stay in this position for 15-20 seconds and then come back to the sitting position. Repeat 4-5 sets daily.
(pic: pixabay)
2) Tadasana
It strengthens the lower body and improves posture and balance and is also good for diabetes.
How to do:
Stand straight with your feet at the same distance as your shoulders. Slowly raise your hands towards the ceiling. Open them by joining your palms. Facing the ceiling, stretch upward as much as possible. Look upwards. Hold the stretch for 10 seconds and repeat 3-5 times.
3) Dhanurasana (bow pose)
Since it helps to regulate the pancreas, it is an ideal asana for diabetics.
How to do:
Lie down on your stomach. Your feet should be slightly apart and your hands by your side. Bend your knees and hold your ankles. Breathe in and slowly raise your chest above the ground. Feel the stretch in your arms and thighs. Hold the position for approximately 15 seconds. Then exhale and slowly release your ankles and bring your chest and feet to the ground. Relax with your arms. Repeat the set 3-4 times.
4) Bhujangasana (Cobra Pose)
This asana helps in reducing your blood sugar level along with strengthening your muscles.
How to do:
Lie down on your stomach and keep your legs straight. Lean forward to keep your forearm perpendicular to the floor and place your arm on the floor on either side, near the last rib. Then push through your arms to raise your body. Look straight and stay in this position for 15-20 seconds, breathing normally.
photo: pixabay
5) Paschimottanasana (Seated Forward Bend)
Not only is it beneficial for diabetics but it also helps in reducing blood pressure.
How to do:
Sit straight on the floor and extend your legs in front of you. While inhaling, pull both your hands above your head and spread them upwards. Then slowly while exhaling, spread the hands while bending forward. Try to hold the toes with both hands. If you can’t, grab onto the part of your foot that you can reach. Touch your knee joint to your forehead and close your eyes. Take a few breaths and then exhale as you lift your head. Exhale and lower your arms.
photo: pixabay
(Disclaimer: The article is based on general information and is not a substitute for medical expert advice. Zee News does not endorse it. Always consult your doctor before starting a new exercise regime.)