On International Yoga Day, here are 18 of the best yoga poses you should know. Diabetes commonly referred to as diabetes mellitus. It is caused by a slow metabolism which results in high blood sugar levels over time.
Diabetes is divided into three types: Type 1 diabetes, which is produced by a loss of insulin production in the pancreas, Type 2 diabetes, which is driven by insulin resistance, and gestational diabetes, which is caused by high blood sugar levels during pregnancy.
Diabetes can be managed by increasing metabolic rate, keeping a stress-free atmosphere, and maintaining a low blood pressure level, all of which can be achieved with a regular fitness routine. Yoga can help you enhance your overall health by enhancing the functions of key organs and systems in your body. A health expert suggested some of the most effective yoga asanas for diabetes management.
Why Yoga is beneficial for our Health?
On International Yoga Day you can help you relax your body and mind in more ways than one, especially if you have diabetes. Many doctors recommend yoga for diabetes management because certain poses may help lower blood pressure and blood sugar levels while also improving circulation.
Regular exercise may also lower your risk of developing other diabetic complications, such as heart disease.
Continue reading to discover how these small changes can improve your overall quality of life and result in significant changes.
Yoga will aid your body’s recovery from the disease on a physical level. There are some Best yoga poses for Diabetes Patient which are as foolows:
Mandukasana on International Yoga Day
- Sit in Vajrasana, or kneeling stance.
- Tighten your hands while keeping your thumbs within.
- Place both fists in the area of the naval region.
- Inhale deeply.
- Exhale deeply while bending forward and concentrating on the naval and abdominal regions.
- Face forward and touch your thigh with your chest.
- Hold the posture for a few moments.
- Inhale deeply as you enter Vajrasana.
- Reps should be 3-5.
Don’ts
- People who have back, spinal, or knee difficulties should follow the expert’s instructions.
- This asana should be avoided by people who have peptic ulcers.
- Don’t hold your stomach under a lot of strain for an extended amount of time.
- Do not perform if you have an ankle injury.
- Patients with high blood pressure, insomnia, or headaches should avoid this position.
Paschimottanasana International Yoga Day
- Stretch your legs out in front of you.
- Inhale while slowly leaning forward and holding your thumbs with your fingers on both legs.
- Exhale completely before bending forward again, this time with your elbow on your knees.
- Bend your legs.
- Hold the position for as long as you can.
Don’ts
- This asana should be avoided by anyone who has a back injury, diarrhea, asthma, or who has just had surgery.
- This asana should not be done right after eating.
- Knees should not be bent.
Purvottanasana on International Yoga Day
- Sit down with your legs stretched out in front of you.
- With your hands, make contact with the ground.
- Keep your elbows straight and place your hands around 30 cm behind your buttocks.
- With the trunk slightly reclined, point the fingers towards the buttocks.
- Take a deep breath and lift your body upwards.
- Raise yourself as high as you can.
- Try Keeping the body weight balanced on the legs and arms.
- Allow the head to hang down in a backward motion.
- Make sure your body is parallel to the ground.
- Exhale and softly lower your body.
- Relax.
- Rep as many times as possible.
Don’ts
- Excessive stretching of the body and muscles should be avoided.
- This asana should be avoided by people who have a weak heart, wrists or ankles, high blood pressure, stomach ulcers, hernia, cervical spondylitis, neck pain, knee pain, back or shoulder injury.
Purvottanasana Pawanmuktasana on International Yoga Day
- Lie down with your back on the floor and your legs bent inwards toward your body, supported by your arms.
- Exhale while pulling your right knee to your chest and pressing your thigh into your abdomen with your hands (fingers intermingled).
- Raise your head and chest, and use your right knee to touch your chin.
- Hold your breath for a moment. In the meantime, take a few deep breaths in and out.
- Completely exhale and return to the ground.
- Relax.
- Rep this position with your left leg, then both legs together.
- Reps: 3-5
Don’ts
- Don’t put too much strain on your neck.
- Don’t overextend yourself.
- Don’t pull too hard on your thighs.
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Sarvangasana on International Yoga Day
- Allow your back to touch the floor when you lie down.
- Lift your legs, buttocks, and back with the help of your shoulders in a minute.
- With the help of your hands, support your back.
- Maintain a straight spine and legs by
- Your weight should be focused on your shoulders and upper arms.
- Maintain a pressure-free head and neck.
- Raise your heels a little higher.
- Only if feasible, press your sternum toward your chin.
- Inhale and exhale gently.
- Slowly return to your original position.
- Relax.
- Rep as many times as possible.
Don’ts
This asana should not be done by anyone who is pregnant, has a slipped disc, spondylosis, neck pain, menstruation, has high blood pressure, has a heart problem, has glaucoma, or has thyroid disease.
Halasana on International Yoga Day
- Place your back on the floor and lie down.
- Inhale and raise your legs to a 90-degree angle vertically.
- Hands can help to support your hips and back.
- Allow your legs to come inwards over your head until your toes are in contact with the ground.
- The back should be parallel to the ground.
- Return to the original stance after a minute of rest.
- Reps: 3-5
Don’ts
- Don’t put too much pressure on your neck.
- This should not be done if you have diarrhoea or high blood pressure.
- This asana should be avoided for women who are pregnant, have neck or spinal disorders, or are menstruating.
Setubandh Asana on International Yoga Day
- Lie down on the floor with your back on the ground.
- Bring your feet and hips upward, keeping your knees and ankles in a straight line.
- Keep your arms by your sides, palms facing the ground.
- Inhale and steadily lift your lower back, middle back, and upper back upwards, using your shoulders, arms, and feet to support your weight.
- Inhale and exhale slowly.
- Maintain the position for a minute or two.
- Exhale gently as you release the pose.
Don’ts
If you’ve just had surgery, or if you have back or spinal problems, you shouldn’t do this asana.
Pose with Legs Up the Wall (Viparita Karani) on International Yoga Day
Relaxation is possible with this restorative inversion. This helps to reduce tension, which can assist to lower blood pressure and blood sugar levels. It can also aid in the relief of headaches, the increase of energy, and the strengthening of circulation.
Muscles worked:
- Hamstring
- Pelvic muscles
- Lower back
- Front torso
- Back of the neck
How to do Pose with Legs Up the Wall Yoga:
- To sit on, fold a blanket or towel.
- Place your right side against a wall and sit.
- As you proceed to rest flat on your back, swing your legs up against the wall. Make a 90-degree angle with your body against the wall.
- Maintain as near to the wall as possible when sitting.
- Neck, chin, and throat should all be calm.
- With your palms facing up, stretch your arms out to the side.
- Hold this position for 5 to 15 minutes.
- Slowly drop your legs down to the side to release.
Pose with a Reclining Bound Angle on International Yoga Day
This is a restorative pose that can help you relieve stress. This stance can also help you relax, which can lower your blood pressure and blood sugar levels. It’s also believed to stimulate the organs of the belly, the bladder, and the kidneys.
Muscles worked:
- Adductors
- Groin muscles
- Pelvic muscles
- Psoas
How to do Pose with a Reclining Bound Angle Yoga:
- Bring the soles of your feet together while seated. Out to the sides, your knees should be.
- For further support, lay a bolster under your knees.
- Lean back until your back is completely flat on the floor.
- Relax the muscles in your hips.
- With your palms facing up, place your hands alongside your body.
- You can also gently deepen the stretch in your legs and hips by pressing down on your thighs.
- Hold this position for up to ten minutes.
- Lift your hands and press your knees together to release. Slowly rise to your entire length.
Pose with a Reclining Bound Angle Forward bend when seated on International Yoga Day
This is a forward bend that is good for the body. This position may help relieve anxiety, headaches, and tiredness in addition to decreasing blood pressure and aiding weight loss.
Muscles worked:
- Pelvic muscles
- Erector Spinae
- Gluteus Maximus
- Gastrocnemius
How to do Pose with a Reclining Bound Angle Forward bend when seated Yoga:
- Sit on the edge of a folded blanket with your legs stretched out long.
- For further support, place a prop under your knees.
- Imagine you’re pressing the soles of your feet against a wall, bringing your toes back toward your shins.
- Rooting into your sit bones, extending your spine, and opening your heart centre are all good things to do.
- As you lean forward, hinge at your hips.
- Walk your hands down to your feet, pausing after you’ve achieved a comfortable position. The torso should be folded into the legs.
- Your chin should be tucked into your chest.
- Hold the position for up to three minutes.
Supported Shoulderstand on International Yoga Day
This twist may help with circulation and thyroid gland activation. It can also be used to relieve stress and calm the mind.
Muscles worked:
- Rectus abdominis
- Trapezius
- Rotator cuff
- Quadriceps
How to do Supported shoulderstand Yoga:
- Place a folded blanket under your shoulders and lie flat on your back.
- Align your shoulders with the blanket’s edge.
- With your hands facing down, rest your arms alongside your body.
- Extend your legs and raise them into the air.
- Return your legs to their original position, slowly lowering them toward your head.
- For further support, place your hands on your lower back. The tips of your fingers should be facing upward.
- Raise your legs to the position where your shoulders, spine, and hips are all in one line.
- For 30 seconds to 3 minutes, stay in the position.
- Roll your spine back down to the mat and lower your legs to the floor to release.
Pose of the plowing on International Yoga Day
This inversion may help the thyroid gland by activating it, increasing circulation, and stress management. Its medicinal properties may also aid in the treatment of back pain, migraines, and insomnia.
Muscles worked:
- Rotator Cuff
- Hamstrings
- Trapezius
- Spinal extensors
How to do Pose of the plowing Yoga:
- Bring your feet to the floor above your head from the shoulder stand.
- Use a pillow or a block for support if your feet don’t reach the floor.
- For further support, putting your palms on your lower back.
- For 1 to 5 minutes, stay in the pose.
- Roll your spine back down to your mat and elevate your legs to a 90-degree angle to release.
- Return your legs to your mat by dropping them.
Urdhva Mukha Svanasana (Upward-Facing Dog is a forward-facing Dog). on International Yoga Day
This dynamic backbend requires a good portion of muscular strength. The posture is shown to reduce blood pressure, boost metabolism, and aid weight loss. It also activates the organs of the stomach.
Muscles worked:
- Gluteus Maximus
- Triceps Brachii
- Spinal extensors
- Quadriceps
- Hamstrings
How to do Upward-Facing Dog is a forward-facing dog Yoga:
- Lie down on your stomach with your legs stretched out in front of you.
- Make a flat surface with your hands on the floor. The forearms should be parallel to the ground.
- Straighten your arms and elevate your body and legs by pressing into your hands.
- Raise your feet to the tops of your toes.
- As you engage your leg, arm, and abdominal muscles, keep your elbows down slowly.
- Maintain your buttocks and shoulder blades’ strength.
- Maintain a straight line of sight.
- Relax your throat and neck muscles.
- Hold this position for up to 30 seconds.
On International Yoga Day Dhanurasana (Pose of the Bow) on International Yoga Day
This backbend stimulates your abdominal organs and opens out your chest. This may aid in the lowering of blood sugar levels, as well as the relief of constipation and respiratory issues.
Muscles worked:
- Gluteus Maximus
- Hamstrings
- Quadriceps
- Pectoralis major
How to do Pose of the Bow Yoga:
- On your stomach, lie down.
- Allow your arms to hang down behind your body, palms facing up.
- Bring your hands to the outside of your ankles and bend your knees.
- Raise your chin, chest, and knees.
- Take a deep breath and look forward.
- Hold the position for up to 30 seconds.
- Release the position as you exhale.
- Make a pillow for your forehead by placing one hand on top of the other.
- To relax your lower back, gently shake your hips from side to side.
- This posture can be repeated one or two times.
Ardha Matsyendrasana (Pose of the Half-Lord of the Fishes) on International Yoga Day
The abdominal organs are activated in this twisting stance, which may help lower blood sugar. It’s also supposed to help with digestion and boost metabolism.
Muscles worked:
- Rhomboids
- Serratus anterior
- Erector spinae
- Pectoralis major
- Psoas
How to do Pose of the Half-Lord of the Fishes Yoga:
- Drop your right foot to the outside of your left hip while in a cross-legged position.
- Cross your left leg across your right leg, allowing your left foot to rest on the outside of your right thigh.
- Lengthen your spine by digging into your sit bones.
- Twist to the left with your entire body.
- Bring your left hand behind you to the floor.
- Bring your right upper arm to your left thigh’s outside. You have the option of resting your hand on your thigh or lifting your forearm straight into the air.
- Focus on stretching and rising with each inhalation.
- With each breath, twist a little more to the right.
- Shift your sight to one of your shoulders.
- This pose can be held for up to a minute.
- Rep on the opposite side.
Supta Matsyendrasana (Spinal twist in the Supine Position) on International Yoga Day
The abdominal organs are activated in this restorative twisting position, which may help lower blood sugar levels. Pain and stiffness in the spine, back, and hips may be helped by this pose.
Muscles worked:
- Erector spinae
- Rectus abdominis
- Trapezius
- Pectoralis major
How to do Pose of the Half- Spinal twist in the supine position
- Bring your knees against your chest while lying flat on your back.
- Extend your arms out to the sides, palms facing down.
- Bring your knees to the left side of your body.
- Keep your knees together and your buttocks at hip level.
- Apply slight pressure to your knees with your left hand if necessary.
- You can look in whichever direction you like.
- Hold this position for at least 30 seconds.
- Rep the technique on the other side.
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Shishuasana (Pose of a Child) on International Yoga Day
Relaxation stimulates the amount of insulin-producing beta cells, which may be helpful in this stance. It may also aid in the relief of back and neck pain, as well as tension and tiredness.
Muscles worked:
- gluteus maximus
- rotator muscles
- hamstrings
- spinal extensors
How to do Pose of a Child
- Make sure your knees are at least hip width apart while kneeling.
- Bring your buttocks to your heels by leaning back.
- For further support, lay a pillow between your thighs and calves.
- Lean forward and place your head on the floor.
- Allow your arms to rest alongside your body, palms facing up, or extend them in front of you.
- Hold this position for up to 5 minutes.
- Lift yourself up into a seated position to release.
Yoga poses for diabetes- Pose of a Savasana (Dead Person) on International Yoga Day
Lowering blood pressure, relaxing the body, and calming the mind are all benefits of this restorative position. It may also aid in the relief of headaches, fatigue, and sleeplessness. It’s generally done at the end of a yoga session.
How to do Pose of a Savasana (Dead Person)
- Spread your feet out a little wider than your hips and lie flat on your back.
- With your hands facing up, place your arms beside your torso.
- Make sure your torso is in a straight line. Your body should be in the shape of a Y.
- Allow your entire body to fall into the ground. Relax your entire body and let go of whatever tension you may be holding.
- Hold this position for 10–20 minutes.
Is it true that yoga poses can help with Diabetes?
According to the findings of a 2016 analysis, physical exercises can greatly aid in the management of type 2 diabetes. Yoga benefited blood sugar levels, cholesterol levels, and body composition, according to the study’s findings.
Yoga may help reduce oxidative stress and blood pressure, according to the limited evidence uncovered throughout the review. Yoga has also been shown to improve pulmonary and autonomic function, as well as reduce medication use, according to other studies.
Although these findings are intriguing, more research is required to confirm and build on them.
Conclusion Is it true that yoga positions can help with diabetes?
Regular yoga practice can enhance your overall well-being and may even help you manage your diabetes.
If you’re new to yoga, see your doctor before adding it to your routine. They can go over any potential dangers with you and provide you advice on how to start and maintain a healthy lifestyle.
If you want to practice at home, you can do it with the help of books, articles, and guided online classes. Start with a 10-minute exercise per day and work your way up from there.
You can also participate in a studio’s classes. Make sure to tell your teacher about your position and your goals so that they can create a workout that is right for you.