Yoga has been passed down from the ancient ages. It is beneficial in controlling various physical and mental ailments. For those managing diabetes, yoga can be particularly helpful. Here are five poses that can help regulate blood glucose.
Bhujangasana (Cobra Pose)
Bhujangasana stimulates the abdominal organs, enhancing the functionality of the pancreas, which is crucial for insulin production. This pose helps to manage blood sugar levels and improves circulation.
How to Do It:
Lie on your stomach with your legs extended and your palms placed under your shoulders.
Inhale deeply and slowly lift your chest off the ground, keeping your elbows slightly bent.
Hold the pose for 15-30 seconds while breathing normally.
Exhale and gently lower your chest back to the starting position.
Repeat 3-5 times.
Dhanurasana (Bow Pose)
Dhanurasana provides a deep stretch to the abdomen, stimulating the pancreas and improving digestion. This helps in regulating blood sugar levels and enhancing metabolism.
How to Do It:
Lie on your stomach and bend your knees, bringing your heels close to your buttocks.
Reach back and grasp your ankles with your hands.
Inhale and lift your chest and legs off the ground, pulling your legs up and back.
Hold the pose for 15-20 seconds, then exhale and release.
Perform this pose 2-3 times.
Setu Bandhasana (Bridge Pose)
Setu Bandhasana stretches the chest, neck, and spine. It also stimulates the abdominal organs and the thyroid gland, which can help regulate metabolism and blood sugar levels.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms by your sides with palms facing down.
Inhale and lift your hips towards the ceiling, keeping your thighs parallel to the floor.
Hold the pose for 20-30 seconds, then exhale and lower your hips.
Repeat 3-5 times.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana calms the mind and relieves stress, a significant factor in blood sugar control. It also stimulates the liver, kidneys, and pancreas, aiding in better glucose metabolism.
How to Do It:
Sit on the floor with your legs extended straight in front of you.
Inhale and raise your arms overhead, elongating your spine.
Exhale and bend forward from the hips, reaching for your feet or shins.
Hold the pose for 30-60 seconds, breathing deeply.
Slowly rise back up and repeat 2-3 times.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twisting pose massages the internal organs, particularly the pancreas and liver, improving their function and helping to regulate blood sugar levels. It also enhances digestion and detoxification.
How to Do It:
Sit with your legs extended. Bend your right knee and place your right foot on the outside of your left thigh.
Bend your left knee, bringing your left foot near your right hip.
Inhale and extend your left arm upward, then exhale and twist to the right, placing your left elbow on the outside of your right knee.
Hold the pose for 30 seconds, then release and switch sides.
Repeat 2-3 times on each side.
Yoga not only enhances physical fitness but also reduces stress, a critical factor in diabetes management. Consistency is key, so practice these poses regularly to see significant benefits. Always consult with your healthcare provider before starting any new exercise regimen, especially if you have health conditions.
