Diabetes asana: World Diabetes Day is marked on November 14th, and it is a global awareness campaign concentrating on diabetes mellitus. According to the United Nations, an estimated 422 million persons worldwide had diabetes in 2014, up from 108 million in 1980. According to the UN, the global prevalence of diabetes has nearly quadrupled since 1980, growing from 4.7% to 8.5% among adults. Controlling diabetes requires a healthy diet and regular exercise. Yoga asanas are believed to be quite beneficial. So here are 5 Yoga Asanas you may do to lower your blood sugar and maintain your insulin levels regular.
1) Balasana (Child pose)
This stance is thought to promote relaxation, which boosts the synthesis of insulin-producing beta cells.
What to do:
Sit upright and fold your legs (kneeling posture). Bend your torso forward on the floor slowly. Stretch your arms and place your forehead on the ground. Hold this position for 15-20 seconds before returning to the seated position. Repeat 4-5 times each day.
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2) Tadasana
This strengthens the lower body, improves posture and balance, and is especially beneficial for diabetics.
What to do:
Stand completely straight, keeping your knees at the same distance as your shoulders. Lift your hands slowly toward the ceiling. Open your palms together. Stretch up as far as you can while facing the ceiling. Take a look up. Repeat 3-5 times, holding the stretch for 10 seconds each time.
3) Dhanurasana (Bow Pose)
This is an excellent asana for diabetics since it helps to regulate the pancreas.
What to do:
Place your hands on your stomach. You should have your feet slightly apart and your hands at your sides. Fold your knees to support your ankles. Inhale deeply and slowly lift your chest off the ground. Feel the stretch in your thighs and arms. Hold the position for approximately 15 seconds. Then, exhale and slowly lower your chest and leg to the ground, releasing your ankles. Rest your arms by your sides. Sets should be repeated 3-4 times.
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4) Bhujangasana (Cobra Pose)
While strengthening your muscles, this asana also helps to lower your blood sugar levels.
What to do:
Lie on your stomach with your legs straight. Continue by keeping your forearms perpendicular to the floor and placing your arm beside the last ribcage on both sides. Then, using your arms, elevate your body. Maintain the posture for 15-20 seconds while breathing normally.
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5) Paschimottanasana (Seated-forward Bend)
This is good not just for diabetics, but it also helps decrease blood pressure.
What to do:
Sit up straight and extend your legs out in front of you. Inhale and extend up by pulling both hands over your head. Then gently exhale while leaning forward and stretching your arms out. Attempt to grasp the toes with both hands. If you can’t, hold the part of your leg that is within your grasp. Close your eyes and touch your knee joint with your forehead. Take a few deep breaths, then inhale as you elevate your head. Exhale and bring your arms down.
(Disclaimer: This article is based on general information and is not intended to replace the advice of a medical professional.)
