Yoga For Diabetes: Effective Yoga Asanas Diabetics Should Try

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Diabetes

oi-Shivangi Karn


on October 28, 2020

Keeping diabetes under control requires healthy lifestyle habits. Diabetics are at risk of several complications like heart diseases and low blood pressure. Adopting yoga as a part of life can help in the long-term management of the condition and improved quality of life.

The health effects of Yoga are abundant and magnificent. They mostly include postures and breathing exercises that are designed to stimulate the pancreas. They also help improve the blood flow to the pancreas.

Yoga postures for diabetics rejuvenate the organ’s cells and progress its ability to produce insulin for the body. Yoga must be done for around 40-60 minutes, either in the morning or evening depending on your comfort level. Avoid doing yoga just after the meal as they may cause low blood pressure. Here are a few yoga poses for diabetics. Take a look.

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1. Kapalbhati

This is an effective breathing technique for diabetics. It includes forceful exhalations and automatic inhalations. Kapalbharti creates pressure in the abdomen during exhalations that helps improve the functionality of beta-cells located in the pancreas. [1]

How to do: Sit straight with your spine erect and cross your legs. Take a deep breath and exhale quickly and make a puffing sound while doing it. Focus more on the exhalation than inhalation. The exhalation should be done with a sharp force. Breathe in and out only from the nose. Do it approximately for 5 rounds, 120 strokes each time.

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2. Vrikshasana (Tree Posture)

Vrikshasana or tree posture helps stimulate the secretion of insulin in the pancreas. It is an effective yoga for people with diabetes type 1 in which insulin production is no or very little. Vrikshasana also helps improve balance and stability in the legs. Leg pain due to nerve damage is one of the common symptoms in diabetic neuropathy.

How to do: Stand with legs straight and feet together. Arms should be by your side and chin should face the ground. Then, put the right foot against the inner left thigh, so that the heel can come as close to the groin as possible. Bring both the hands up slowly and join them. Stay in this position for 30 seconds and breathe normally. Now slowly bring the hands in the middle of the chest with legs straight and feet together and exhalations. Repeat the procedure with the other leg.

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3. Setu Bandhasna (Bridge Pose)

In a study, it was found that setu bandhasna along with pavanamuktasana helps in improving glucose levels by increasing sensitivity of the B-cells of the pancreas to the signal of glucose. This helps manage glucose levels in diabetes mellitus. [2]

How to do: Lie down on the yoga mat with feet flat on the floor. Exhale and slowly push up and off the floor. You need to raise your body up while the head has to lie flat on the mat. The rest of your body should be in the air. Try to use your hands to push down for some support. You can even clasp your hands just below your raised back as this can give an extra stretch.

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Story first published: Wednesday, October 28, 2020, 21:49 [IST]

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