6 Yoga Asanas for Diabetes

6 Yoga Asanas for Diabetes……

yoga

Hello people šŸ˜€

Diabetes is a group of metabolic diseases which is denoted by an increased level of blood sugar in a person. This happens due to either the pancreas not producing enough insulin or the cells of the body not responding properly to the insulin produced.

In 2015, the International Diabetes Federation estimated that one in every 11 adults has diabetes. So it is serious issue as far as the health of the people in the world is concerned.

Apart from medicines, diet control and normal exercising, you can also try the yoga asanas mentioned below to control your diabetes.

Dhanurasana (Bow Pose)

dhanurasana-yoga-pose

  1. Lie down in prone position.
  2. Exhale, bend your knees and hold your ankles with your hands.
  3. While inhaling, raise the thighs, head and chest as high as you can.
  4. Maintain the weight of your body on your lower abdomen.
  5. Join the ankles, look upward and breathe normally.
  6. While exhaling, brinkg down the head and legs upto the knee joint.
  7. Maintain this position as long as you can, hold and slowly come back to the original position.
  8. Repeat atleast 5 times.

Halasana (Plough Pose)

halasana

  1. Lie on your back with your arms beside you placing downwards.
  2. While inhaling, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90 degree angle.
  3. Breathe normally. Supporting your hips and back with your hands, lift them off the ground.
  4. Allow your legs to sweep in a 180 degree angle over your head until your toes touch the floor. Keep your back perpendicular to the floor.
  5. Hold this pose and let your body relax.
  6. Slowly lower your back, raise your legs and bring them back down while exhaling.
  7. Repeat atleast 3 times.

Ardha Matsyendrasana (Half Twist Pose)

ardha

  1. Keep the right food by the side of the left buttock.
  2. Keep the left leg on top, with the foot in front of the right knee and raise the left knee upward.
  3. Inhale and raise the arms upwards, keeping the elbows straight.
  4. Exhaling, twist to the left, place the right arm by the outer side of the left knee and hold the left ankle with the right hand.
  5. Take the left arm behind the back and rest the back of the left hand against the right side of the waist.
  6. Hold on to this position and breathe normally.
  7. Inhale and raise the right arm, keeping the elbows straight.
  8. Exhaling, release the left twist, place the right hand by the side of your right buttock and left hand by the side of left buttock.
  9. Repeat the process for the other side.
  10. Do this asana 3 to 5 times.

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Paschimottanasana (Forward Bend Stretching the Back)

paschimottanasana_3_360px

  1. Sit up with the legs stretched out straight in front of you on the floor.
  2. Keep the spine erect and toes flexed towards you.
  3. Bring your respiration to normal.
  4. Breathing in, slowly raise both your arms straight above your head and stretch up.
  5. Slowly breathe out and bend forward from the hip joint, chin moving towards the toes keeping the spine erect.
  6. Place your hands on your legs, wherever they reach. Do not strain.
  7. Hold your toes and pull on them to help you go forward if you can.
  8. Stay in this position as long as possible.
  9. After you reach the exertion limit, inhale and raise your body, raising your arms up above your head straight.
  10. Breathe out and bring your arms down placing the palms on the ground.
  11. Repeat atleast 5 times.

Mandukasana (Frog Pose)

manduk

  1. Sit in Vajrasana.
  2. Make fists where thumbs should be inside.
  3. Place the fists at the naval region and inhale deeply.
  4. While exhaling, bend forward and put maximum pressure on the naval area.
  5. When you bend forward, your chest should touch your thighs and see ahead with your eyes open just like a frog.
  6. Maintain this pose as long as you can. Inhale and exhale slowly while maintaining.
  7. Inhale deeply and sit back to vajrasana.
  8. Repeat atleast 5 times.

Supta Vajrasana (Reclined Thunderbolt Pose)

supta

  1. Sit in Vajrasana.
  2. Place your palms on the floor beside your buttocks, fingers pointing in the front.
  3. Slowly bend back, placing the right forearm and the elbow on the ground, and then lift.
  4. Bring the crown of the head to the ground while arching the back. Place your hands on the thighs.
  5. Try to keep the lower legs in contact with the floor.
  6. Close the eyes and relax the body. Breathe deeply and slowly.
  7. Release in the reverse order.
  8. Breathing in and taking the support of the elbows and the arms, raise the head above ground.
  9. Repeat atleast 3 to 5 times.

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All the above asanas help in stimulating and activating the pancreas which further stimulates the secretion of correct amount of glucagon and insulin that helps in balancing the sugar level of the blood.

Stay happy. Stay healthy. šŸ˜€

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