Yoga for Diabetes – The Poses You Need to Know

Yoga has been popular around the world for its many benefits. Weight loss, reducing body pain, weight management, muscle gain, and improving flexibility are some of the things it can do. Did you know that Yoga is effective for diabetics too? While it can relax your body and mind, it can also lower blood pressure. Some poses in yoga are built to reduce blood sugar levels and improving circulation. Diabetics who are obese or struggle with fitness can also find yoga an easier way to start moving. The simple, slow moves and postures are ideal for beginners or amateurs. Regular yoga practice has also known to reduce risks of other diseases such as heart diseases.

You can start doing basic yoga or any type of yoga. However, there are specific moves targeted to reduce your stress and blood sugar. Below we shall share those moves and postures. Before you begin, check or consult with a medical expert and yoga practitioner. Understand your body and its limits before undertaking any fitness regime. These moves can be performed anywhere. All you need is a yoga mat. Wear comfortable clothes and do these moves early in the day. If you can, do it in sunlight so you get the added benefit of Vitamin D.

Upward Facing Dog- This stimulating and popular pose requires a lot of muscular strength. It can help lower blood pressure, improve circulation, and promote weight loss. You work muscles such as quadriceps, hamstrings, spinal extensors, triceps brachii, and gluteus maximus. To do this pose, lie on your stomach with your legs extended behind you. Place your palms flat on the floor. Your forearms should be perpendicular to the floor. Press into your palms to straighten your arms and lift up your body and legs. Come onto the tops of your feet. Keep a slight bend in your elbows as you engage your thigh, arm, and abdominal muscles. Maintain firmness in your buttock and shoulder blades. Keep your gaze straight ahead. Remain in the pose for 30 seconds.

Child’s Pose- Often used as a resting pose in yoga, child’s pose encourages your body to relax. This promotes the production of insulin-producing beta cells. Regular practice of child’s pose can reduce backache, neck pain, stress, and fatigue. The muscles you work in this pose include rotator muscles, hamstrings, spinal extensors, and gluteus Maximus. To get into child’s pose, get into a kneeling position. Ensure your knees are hip-width apart. Sink back to bring your buttocks to your heels. If you want you can place a cushion between your thighs and calves for support. Lean forward to rest your forehead on the floor. Extend your arms in front of you, or allow your arms to rest alongside your body with your palms facing up. Remain in this position for up to 5 minutes. Release by lifting yourself into a seated position.

Bow Pose- Bow Pose is a backbend that can open up your chest. Stimulating your abdominal organs, it helps fight respiratory ailments. Other benefits include improving digestion, reducing constipation, and lowering your blood sugar levels. You work muscles such as pectoralis major, gluteus maximus, hamstrings, and quadriceps. To do the bow pose, lie down on your stomach. Allow your arms to rest alongside your body with your palms facing up. Bend your knees and bring your hands to the outside of your ankles. Lift up your head, chest, and knees. Breathe deeply and gaze forward. Remain in the pose for up to 30 seconds. Release the pose on exhale. Place one hand on top of the other to make a pillow to your forehead. Gently shake your hips from side-to-side to relax your lower back. You can repeat the pose 1-2 times after getting some practice.

Research has found that yogic practices can significantly help to manage Type 2 Diabetes. Yoga has a definite and positive effect on blood sugar levels, lipid levels, and body composition. There are other physical and mental benefits of doing yoga. These poses if practiced regularly can help battle diabetes and help you lose weight. They will improve your muscular strength and improve flexibility. Yoga is about getting the posture right. So make slow, calculated movements when changing poses. Trying to move too fast or quickly can damage your muscles or cause joint pain. Watch videos online if you need further help or join a yoga studio. You can start with these poses and work your way up to other types of yoga. Even doing them for 5-10 minutes can prove immensely helpful. Eat a banana or a healthy breakfast before doing any exercise or yoga. Don’t jump to doing 100 Surya namaskars a day if you haven’t exercised in months or years. These poses are basic and perfect for beginners. Focus on improving your flexibility and increasing your stamina. Then you can start working out longer and do high-intensity yoga if needed.