Best Yoga for Diabetes » Asanas, Exercises and Therapeutic

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Diabetes is an ailment which is occurred due to improper food habits, lack of exercises, stresses and through some genetic disorders. If one is at his/her younger age, then diabetes may be cured with proper medication and diet. But if you are older, then Diabetes won’t cure, but yeah you can control it and live a healthy and happy life by regular check-up and proper medication and workout. With prescribed drugs, if you will add some exercises in your daily lives then this will work as a bonus for a diabetic patient. Consult your doctor and make a list of what exercises to be done and what to be prohibited.

Many people find that “Yoga” is constructive and helpful for their health. Doing yoga every day keeps your mind fresh and reduces pressure and anxiety. Yoga helps to improve psychological and mental health. Regular practice of yoga tends to decrease the other side effects of diabetes such as blood pressure, cardiac diseases, angina stroke, paralysis etc.


Benefits of Yoga for Diabetes:

Improves Breathing:

Yoga improves breathing and prevents breathing-related complications.

Improves Strength:

Doing yoga every day helps to improve body strength.

Improves heart health:

Some exercises are beneficial for our heart, which helps to inhibit cardiac diseases.

Lowers Stress Levels:-

Stress plays a vital role in Diabetes. It is considered as one of the reasons of diabetes. A study has been found that exercises can direct to maintain chemical balances in the human brain which assists to lower stress levels.

Here in this context, I am going to share some yoga tips to live an enhanced and healthier life for a diabetic patient.

1.Cobra Pose (Bhujangasana):

Cobra pose is also known as Bhujangasana. It is referred to as one of the most important poses of people having diabetes.
This pose of yoga toughens our backside muscles, makes our body flexible, and helps to improve digestion and respirational practices.

How to do this:

  1. First, lie down on your stomach.
  2. Keep your head on the floor.
  3. Keep your feet with each other and make sure your toes touching the floor that is in a slope shape.
  4. Keep your palms just side to your chest with a bent elbow.
  5. Now keep your lower part as usual and try to raise your head and chest.
  6. Crook the muscles of the shoulder and try to let them as close as possible.
  7. Remain in that position up to 4 to 5 breathing or as per your strength.
  8. If you are feeling discomfort, don’t force your body to try it.
  9. Release that position slowly that your chest, head, arms, shoulders will come down in proper order.
  10. Repeat this yoga 4 to 5 times every day.
Pregnant women don’t try this yoga as it requires some pressure to raise your body which may harm your unborn baby.


2.Bow Pose (Dhanurasana):

Dhanurasana/ Bow pose is extremely commended for people suffering from diabetes which helps to control and reinforce our pancreas gland. Besides this pose build up the intestinal muscles and in other way act as an exhaustion buster. It unwraps up your ribcage and helps to kindle your intestinal tissues. By doing this every day, you will see changes like proper blood sugar level as it decreases the sugar level in blood, cures various lung complications and releases constipation.

How to do this:

  1. First of all, lie down on the floor on your stomach.
  2. Keep your hands along with your body with your palms facing towards an upper direction?
  3. Fold your knees as like your heel will touch your hips.
  4. Hold on your feet by your two hands.
  5. Set your head, knees, and chest upright along withhold your feet by your hands.
  6. Start breathing intensely and inhale air.
  7. Stay on this stage for 25 to 30 seconds.
  8. Now do exhale and come to your first stage along with your covered finger under forehead.
  9. Stay on this stage for 25 to 30 seconds.
  10. Then continue this pose. 
  11. Do these pose for 3 to 4 times with flexibility?

3.Seated Forward Bend (Paschimottanasana):

The yoga seated forward bend is also known as Paschimottanasana. It keeps calm on the mind and is helpful for the stomach as well as for pelvic organs. This plays a vital role among people are taking medications of diabetes. In addition to its stimulates weight loss, lowers blood pressure, relieve anxiety and dizziness.

How to do this:

  1. Sit down on the floor and outspread your leg.
  2. You can keep a crutch below your knees for balancing.
  3. Don’t fold your knees at all.
  4. Try to touch your toes with your fingers and bent down accordingly to touch your nose to the middle portion of two knees.
  5. Stay in this pose for 2 to 3 minutes.
  6. Do this exercise for 4 to 5 times every day

4.Corpse Pose (Shavasana):

This is a very simple and non-working pose of yoga. This is commonly known as Shavasana. Almost every yoga routine needs it at the end of exercise which permits your body for rejuvenating and revitalizes. This helps to keep the mind peaceful, lower the blood pressure level and relaxes the body. This is also beneficial to get rid of anxiety, depression, and exhaustion.

How to do this:

  1. Lie in a flat position on the floor with your hands on the side of the body and palms facing in an upward direction.
  2. Relax your entire body against the floor you have laid down.
  3. Keep your mind fresh and free of tension.
  4. At this pose do inhale through your nose and exhale through mouth accordingly.
  5. Remain in this stage about 15 – 20 minutes.
  6. Do this Corpse pose on the end of your daily exercise that you will feel relax.

5.Thunderbolt Pose (Vajrasana):

Thunderbolt pose is also known as Vajrasana. It is favorable for all gastrointestinal problems as well as it burns the surplus fat on your waist. This pose helps for improving blood circulation and gets rid of aching and skin diseases. This is also favorable for abdominal problems.

How to do this:

  1. To do this pose, at first sit on your hips by bending down the knees.
  2. Sit in a straight position that your head and spinal cord will remain straight.
  3. Now set your feet. You can set it by keeping close to each other and knit your big toes.
  4. Keep your palms opened on your thighs. 
  5. Don’t bend down. And Keep your eyes closed.
  6. At the same pose inhale and exhale slowly and relax your body and mind.
  7. At starting time you can sit in this position for 2 to 3 minutes, but you can increase it to 6 to 8 minutes by your daily practices.
Anyone expect knee damages can try this exercise. If you have undergone a knee operation or knee wounds, then it is recommended to prevent this exercise as it may increase your pain in the wounds or may give some side effect.

6.Upward Facing Dog Pose:

The arousing backbend entails a huge amount of muscular strength. By doing this pose it will be good for endorse loss of body weight, will arouse belly organs, enhance blood circulation in our body and lowers the BP level in the body. This stretches our belly and tries to get rid of different types of stomach problems. Hence it is overall best for diabetes.

How to do this:

  1. First, lie straight on the floor on your stomach.
  2. Now keep your palms side to the chest and make sure your palms will touch the floor.
  3. Now try to raise your upper body part slowly by pressing the palms against the floor.
  4. Keep your waist along with lower body part as it is; just rise head, chest, arm, and belly part. 
  5. Sustain flexibility on your shoulder and buttocks.
  6. Keep your contemplation straight forward and relax your neck and throat.
  7. Like this rise above and fall on the floor slowly.
  8. Do this 10 to 15 times for better result.

7.Plow Pose:

Plow pose helps to reduce constant worry, increases blood circulation, makes our waist flexible. It is also helpful for stimulating the thyroid gland, relieves back pain, sleepless diseases like insomnia, get rid of stomach hitches and headache.

How to do this:

  1. Lie flat on the floor as usual with your face in an upward direction.
  2. Keep your hands on lower back for support.
  3. Raise your leg in an upward direction straight along with raising your belly up to that you can.
  4. Bend down your leg with your belly straight on your head and try to touch your feet to the floor.
  5. If you are facing a problem or you are not able to touch your feet to the floor above your head, then you can use a pillow which will act as a supporter.
  6. Stay in this pose about 3 to 5 minutes depending on your capability.
  7. To release this pose back your leg to the backward direction and stay at 90 degrees to the floor and then after 1 to 2 minutes lower the leg back to the floor like the very first stage.
  8. Do these exercise about 3 to 5 times every day.

8.Wind Free Pose (Pavana Muktasana):

Wind free pose or Pavana muktasana is specifically acclaimed for build-up spleen, liver, pancreas gland, abdomen, and its muscles. It boosts the intestinal system, helps to boot out gastric suffering, and hampers the widening of the liver.

How to do this:

  1. Lie flat on the floor with face in a skyward direction.
  2. Bend your knees and raise it from the waist and place your knee just above your chest.
  3. Keep your hands tie with each other around the legs.
  4. Now raise your head and try to touch your knee heads. 
  5. The most important thing you have to make sure that in this pose you are able to breathe properly.
  6. Now release out of the exercise by keeping your head down on the floor, release the knot of your hands, straight the leg and lay down on the floor.
  7. At the initial stages of exercise, try this exercise for 2 to 3 times but you can increase the number from 5 to 6 times with increasing days.
Pregnant women are strictly prohibited to do this exercise as it consists of abdominal movement.

9.Child’s Pose:

This is one of the best exercises for diabetic suffering people. It is very helpful for beta cells which produce insulin. It also cures stress, anxiety, neck pain, back pain etc.

How to do this:

  1. First, sit on your leg.
  2. Keep your hand apart from each other.
  3. If you need you can keep a small pillow in between your calves and thighs as a supporter.
  4. Move forward and lower down your head to rest on the floor.
  5. Put your belly on your thighs.
  6. Then extend your arms forward to your head as long as you stretch.
  7. Stay in this pose for 1 to 2 minute and raise your belly, chest, and waist and head part to upward and come back to the first position. This is one round.
  8. Repeat this exercise 4 to 5 rounds daily.

10. Palm Tree Pose (Tadasana):

This is also known as tadasana which is very simple to do. It maintains the balance of the body posture. It improves litheness of the spinal cord, lowers the back pain, releases indigestion problem, gastritis, fatigue and tiredness and acid problem in stomach. It is very helpful for diabetic patients.

How to do this:

  1. To do this, stand straight on the floor.
  2. With inhaling, raise your both arms upward.
  3. Keep your arms closer to the body and ear.
  4. Open your fingers.
  5. Now raise your heels and stand on your toes.
  6. Do the above steps with inhalation.
  7. The next step is slowly releasing the pose with exhalation.
  8. Women at the time of their periods should not try this. People having heart complications, heartburn, and diarrhea should not also try to do this exercise. 

11. Plough Pose (Halasana):

This is proved advantageous for diabetic patients.

How to do this:

  1. First of all, lie down on the floor, keep your hands aside your body and keep palms downwards.
  2. Now with inhalation try to raise your feet upward from the floor but keep in mind that your body will remain in the same posture.
  3. Raise your legs slowly up to that will remain vertically 90-degree respect to the floor.
  4. From that position down your legs forward that your toes will touch to the floor above your head.
  5. Now exhale and release the pose slowly. Don’t jolt while moving your leg down to the initial pose.
  6. Do the same pose again and again?
  7. You can do this exercise 2 to 3 times daily at the initial stage, but with experience, you can do this 4 to 5 times.

12. Mountain Pose:

This is a very simple pose of yoga which is easy and beneficial for a diabetic person.

How to do this:

  1. Stand in a straight position with feet slightly apart from each other. Keep your hands aside your body.
  2. Now inhale and raise your hands in an upward direction and put that aside from your head.
  3. Again exhale slowly and move down your hand and keep aside your body.
  4. Here, one round containing one inhale and one exhale.
  5. Do 7 to 8 rounds of this exercise daily.

13. Suryanamaskara Pose:

This is the best pose for almost all.

How to do this:

  1. Stand straight on the floor with hands in prayer position and legs and feet closer to each other. Inhale and exhale normally.
  2. Inhale and raise your arm to up and back. Your biceps should be close to each other.
  3. Now exhale and bent forward to floor from your waist. And keep your palms against floor inside your feet.
  4. Again inhale and push your right leg to the back as far as you can. And try to touch your right knee to the floor and look forward. Other position will remain as before step. Exhale.
  5. Inhale and move your left leg to the backside and raise your waist to upward, face your head to the floor. 
  6. Now move your knees down towards the floor and exhale. Raise your upper body upward.
  7. Raise your hips, knees will be touch to the floor and hands will remain to bend, slightly looking up. This one is like cobra pose.
  8. Now repeat step 5.
  9. Inhale and push your left leg to the back as far as you can. And try to touch your left knee to the floor and look forward. Exhale.
  10. Inhale and keep your palms aside your feet, look backward, your lower body part will remain in straight position. You have to bend down from your waist.
  11. Now repeat step – 2.
  12. This is the last step of Suryanamaskara. Now exhale and straighten your whole body and move your arms down.

14. Vrikshasana:

This pose helps to arouse hormone secretion of pancreas gland which is mended useful for people taking medication of diabetes.

How to do this:

  1. Stand straight and have your legs, feet, knee close to each other.
  2. Now place your right feet on your left side thigh and try to create a right angle with that.
  3. But for fat people and people having a fat thigh, it will be painful to place their right feet on the left thigh. So they can place it anywhere on the left leg as per they feel comfortable.
  4. Now join your two palms and keep at the middle of the chest and pose as your fingers will direct upward.
  5. And now gently move your joined hands overhead. 
  6. Stand at that position, look forward and try to relax your mind and breathing habitually.
  7. It’s done and now release that pose. 
  8. At first place your hands down from head to chest. And then put your right leg down to the floor from left thigh. And move your hands down.
  9. Do this exercise 3 to 4 times every day.

15. Half Twist Pose (Ardha Matsyendrasana):

It is the best practice for diabetes. Helps to the escalation of the resistance of the spinal cord, produce insulin on pancreas gland, tones the nerves of the spine. It works for pancreas, gall bladder, liver, kidney, small intestine as well as helps to arouse digestion.

How to do this:

  1. First, sit on the floor and expand your leg.
  2. Fold down your right leg and move it near to the left knee like the right toe will touch your left knee.
  3. Now move your right hand to the backside of the waist and place your right palm on the floor.
  4. Then move your left hand near to the right knee and hold big toe of your right leg by your left hand.
  5. Then curl your shoulder and head to the right side and look at your right shoulder.
  6. Stay on this pose for 1 to 2 minute and release the pose slowly.
  7. Again start another pose which is the just reverse of the above pose.
  8. Fold down your left leg and move it near to the right knee like the left toe will touch your right knee.
  9. Now move your left hand to the backside of the waist and place your left palm on the floor.
  10. Then move your right hand near to the left knee and hold big toe of your left leg by your right hand.
  11. Then curl your shoulder and head to the left side and look at your left shoulder.
  12. Stay on this pose for 1 to 2 minute and release the pose slowly.
  13. Try this pose 5 to 6 times per day.
That’s it.

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