6 Yoga Poses To Keep Blood Sugar Under Control
Yoga can do more than just relax your body and mind, especially if you’re living with diabetes.
Certain poses may help lower blood pressure and blood sugar levels while also improving circulation, leading many experts to recommend yoga for diabetes management.
Here are 6 yoga poses you can practice to keep blood sugar under control.
The Bow pose/Dhanurasana is pivotal in strengthening and regulating the pancreas which eventually benefits people suffering from high blood sugar.
Additionally, it also stretches the abdominal muscles, boosts digestion, treats constipation, prevents stomach cramps, remedies back problem and attenuates sinus, and cough and cold symptoms.
How to do: Lie flat on your stomach and raise both the legs and torso backward. Extend your arms backward and grasp both the feet with your hands. Hold this position for as long as possible and keep inhaling normally. Return to the starting position and repeat the asana for 5-6 times.
2. Ardha Matsyendrasana
This spinal twisting pose is highly significant in stimulating the abdominal organs and muscles which eventually lowers blood sugar and also plays a pivotal role in providing relief from breathing difficulties, stress, and tension.
How to do: Sit straight with your legs stretched out and feet together. Bend your right leg and place the heel of your right foot beside your left hip. Slowly, take the left leg over the right knee. Put your right hand on your left foot and your left hand behind you. Twist the waist, shoulders, and neck to the left and look over the left side shoulder. Hold this posture and continue breathing in and out gently. Slowly return to the initial position and repeat in the same manner on the other side.
3. Viparita Karani
Viparita Karani is one of the most relaxing poses that allows one to lie flat on the ground with the legs straightened up without much twisting. This inverted posture allows proper lymphatic drainage, evens out blood circulation, and lowers stress levels which eventually helps toning down the high blood sugar and blood pressure levels within the body.
How to do: Initially, sit about 3 inches from an empty wall. Lie onto the back and swing your legs upwards in such a way that the back of the thigh rests against the wall. Rest your entire back, i.e. the spinal column on the floor below and relax the arms on either side of the body or the tummy. Hold the position for 10 minutes or as long as you can and then slowly pull your leg back to the starting position.
This inverted posture is extremely beneficial for not only preventing sudden sugar spikes but also helps in stimulating the thyroid gland, reducing stress and increasing blood circulation. It also confers immense therapeutic effects like relieving backache, headache, insomnia and preventing gastrointestinal disorders.
How to do: Lying on your back, raise both legs above the stomach. Bend your body and try to extend your legs above the head to touch the ground with the toes. Hold this posture for 10-15 seconds, relax for a minute and repeat again.
This asana helps in proper toning of the abdominal organs along with pancreas by stretching the abdominal muscles. When done with controlled breathing, this asana helps to encounter diabetes.
How to do: Twist your right leg and keep your right foot on your left thigh. Bend the right leg and put it on your right thigh. Arch your back to the maximum with the help of your elbows and rest your head on the ground. Hold the big toes with your hands.
The corpse pose/Shavasana is the ultimate resting posture which not only allows the body to cool down, but also calms the mind and marks the end of the yoga session. This asana is beneficial for most health anomalies including diabetes, high blood pressure, cardiac anomalies, and respiratory woes. Doing it at the end of the yoga session helps the brain to process the workout and allows the body to employ the benefits.
How to do: Lie down on your back and close your eyes. Relax your body and mind and think happy peaceful thoughts. Take your time while you do this. Breathe normally and do not hold your breath. After some time, stand up.