10 Best Yoga Poses For Diabetes

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Practicing yoga poses for diabetes is essential to lead a healthy life. Yoga is an excellent sports alternative. It produces an improvement of the state of health, in general. It is helping in the prevention and reduction of blood sugar levels. Hence, it is beneficial to deal with one of the most common chronic diseases, diabetes. Here, you can find the best yoga poses for diabetes.

The body effort that involves performing yoga movements and stretching improves blood circulation, increasing blood supply to the vital organs, which improves the metabolic process, eliminating fat and calories.

Best Yoga Poses For Diabetes

1. Seated Forward Bend Pose

This posture stimulates the entire upper body while massaging and stimulating all the organs that are in the abdomen, improving the process of the intraabdominal glands. This pose also helps to regulate the functions of the pancreas, intestine, and digestive tract.

How To Do:

  • Sit on the floor with legs straight.
  • Raise your arms. Lean forward.
  • Drop your arms as far as they reach. If you can’t reach your feet, use a towel.
  • Lower your chest and head. Try to bring the forehead as much as you can to the knees.
  • Close your eyes and take deep breathe for ten times.

2. Bow Pose

The bow pose help to stimulate the proper functioning of the internal organs of the body.

How To Do:

  • Lie on your stomach.
  • Bend one knee and hold the leg.
  • Stretch the other arm. Take a deep breath
  • Change your leg.
  • Do the same with both legs. If it is not possible, do it again with one leg at a time.
3. Plow Pose

This pose stimulates the pancreas, spleen, and activates the immune system by massaging all internal organs, including the pancreas and its production of insulin. It improves the functioning of the kidney and liver and strengthens the abdominal muscles. It also rejuvenates the mind.

How To Do:

  • Lie on the floor with legs straight and together, your arms at sides with your palms facing down.
  • With an inhalation, leaning on the hands, raise the legs above the head until the fingers touch the floor. And the torso is perpendicular to the ground.
  • You can put your hands on your back or resting on the floor. Keep your legs together. If your feet don’t touch the ground, keep supporting your back with your hands.
  • Lower your legs as much as possible, keeping your legs straight. Press your shoulders and arms firmly on the floor, turning down the side of the little finger of your hands. The weight in the posture should fall on the outside of the shoulders.
  • Align the hips above your shoulders and separate the pelvis from the shoulders to the maximum.
  • Lift the upper coccyx, and press your inner groin deep into the pelvis. Keep a space between the chin and the chest, and at the same time, lift the chest to open the upper part.
  • Maintain the posture for 30 seconds, up to a maximum of 2 minutes breathing normally.
  • To undo the posture, slowly lower your back to the floor, one vertebra at a time, keeping the legs as close as possible to the body by bending the knees if necessary.
  • Keep your head on the floor. Once the hips reach the floor, bend the knees and rest the soles of the feet on it to rest.

Note: It is not recommended in some people (e.g., high blood pressure and glaucoma).

4. Head To Knee Pose

This posture calms the mind, stimulates the kidneys and liver, and reduces anxiety and fatigue. In addition to being therapeutic against high blood pressure and insomnia.

How To Do:

  • Sit with your legs extended. Bring the sole of the right foot inside the left thigh.
  • Inhale and raise your arms, rotate your shoulders toward your foot and as you exhale lower your arms and torso.
  • The hands move toward the foot, without forcing, let the force of gravity act on your body.
  • Relax your neck and bring your forehead toward your knee.
  • Breathe normally and then make up for the other side.
5. Half Bridge Pose

This posture helps to realign the spine, massages abdominal organs, helping to improve the digestive process. Strengthening self-control.

How To Do:

  • Lie with your back on the floor.
  • Inhale and raise your hips, keeping your feet parallel and your palms on the floor beside your torso. It contracted the muscles of the thigh and abdomen. If possible, interlace your fingers and rotate your shoulders inward.
  • Breathe normally for as long as is comfortable.
  • Go back slowly, going down vertebra by vertebra.
6. Reclining Bound Angle Pose

This posture helps with digestion, increases the volume of oxygen intake and activates circulation and improves breathing, as well as calming the mind.

How To Do:

  • Join the soles at an angle that is comfortable for you.
  • Bring your left hand at chest level and your right hand at your abdomen.
  • Note that when air enters the abdomen, it expands and when air exits the abdomen it contracts.
  • Close your eyes and relax!
7. Warrior Pose II

This posture strengthens the thigh and muscles around the knee. It helps increase insulin sensitivity due to the intense muscular action of the front thigh.

How To Do:

  • Standing with legs apart, bend the front knee, stacking the knee on the ankle.
  • Turn the back hip and the back foot slightly so that there is no tension in the lower back.
  • Raise your arms at shoulder height and look over your front hand.

8. Chair Pose

It is another great posture to strengthen your legs and increase your insulin sensitivity.

How To Do:

  • Keep your feet apart by the width of the hip.
  • Sit as if you were about to sit in the chair.
  • Your knees should remain parallel to each other.
  • Make sure your chest remains open, and you feel your abdomen hooks.
  • Raise your arms at shoulder height.
9. Downward Dog Pose

How To Do:

  • Start on your hands and knees.
  • Raise the trunk to the ceiling.
  • Extend your fingers when placing pressure on the thumb and forefinger.
  • Feel the inner arms working towards each other.
  • You may have straight or slightly bent legs if you feel that there is too much weight on your arms and upper body.
  • Breathe deeply here.
10. Downward Facing Hero Pose

How To Do:

  • Sit upright and bring your toes together. Lean slowly.
  • Hands forward until the entire back is extended. Keep your arms apart.
  • Rest your forehead on the floor or turn your cheek to the side
Recommendation

As in any pose, before starting to practice yoga, people with diabetes should consult their doctor beforehand if they are favorable or not according to their medical condition.

And, to obtain medical approval, to prevent the problem of hypoglycemia (something familiar in these patients) during exercise, it is recommended to ingest something light one hour before yoga.

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