5 Yoga Poses To Keep Your Diabetes in Check

Yoga for diabetes cure
Yoga for diabetes cure

For those who love to eat and live life to their fullest, Diabetes can be difficult. But nevertheless, it is something that is a part of your life and not something that you can run away from. You should be aware of the intricacies related to it and hence, change your diet and fitness routine. This routine must help you control your blood sugar level. Once that is in control, everything else will feel like a cakewalk. Here, we want to first point out a few diet tips that you must remember so that you can control your blood sugar level:

1) Go for whole foods. Brown rice, whole wheat bread or pasta, oats, barley are the food items that you must look into. These make you feel full and are not as heavy as their substitutes.

2) There are certain fruits that increase your blood sugar level drastically. Stay away from them and go for those items that enable you to control it, instead. Also, try and eat your fruits and vegetables raw.

3) Packaged foods and processed juices are a strict no no. Even if you are in the mood to have flavored water, go for the unsweetened alternative. Black coffee or tea, are fine as well.

4) Stay away from dried fruits as much as you can. They are tiny but extremely heavy. Plus, it is easy to not monitor the consumption of these.

5) Fast food is usually high in sugar and unhealthy carbs. Staying away from it is the best you can do to manage your blood sugar level.

Now, let us look at some yoga poses to keep your blood sugar level in check:


Yoga Pose #1

Dhanurasana or the Bow Pose

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Instructions:

Step 1: Lie on your tummy and keep your arms by your side. Your feet must be hip width apart.

Step 2: Bend your knees and hold your ankles over your hips.

Step 3: Slowly, lift your chest off the floor and pull your legs up towards the ceiling.

Step 4: Look straight and hold this pose for 10-15 seconds. Get back to the initial position and repeat.

Do this pose 5 times and keep a check on your breathing.

Also, read 5 Proven Yoga Poses For Back Pain

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Next up: Ardha-Matsyendrasana or the Spinal Twist

Yoga Pose #2

Ardha-Matsyendrasana or the Spinal Twist

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Instructions:

Step 1: Sit down on the floor and extend your legs in front of you.

Step 2: Fold your left leg and bring your left heel close to your right knee.

Step 3: Keep your left hand on the back of your waist and twist your trunk. Place your palms on the carpet.

Step 4: Bring your right hand close to your left knee and try to hold the left ankle with your right hand.

Step 5: Twist you upper body to the left side and hold this position for about 10 seconds.

Step 6: Get back to the initial position and repeat for the other side.

Do this exercise 3 times for each side.

Also, read 6 Effective Yoga Poses To Ease Lower Back Pain

Next up: Paschimottanasana or the Seated Forward Bend

Yoga Pose #3

Paschimottanasana or the Seated Forward Bend

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Instructions:

Step 1: Sit on the floor and extend your legs in front of you. Try and pull your toes towards your shins.

Step 2: Straighten your back and extend your arms over your head.

Step 3: Bend forward and touch your toes with your fingers. Your torso must be close to your legs. Do not bend your knees.

Step 4: Stay in this position for 30 seconds and get back to the initial position.

Do this exercise for 2 minutes.

Next up: Vrikshasana or the Tree Pose

Yoga Pose #4

Vrikshasana or the Tree Pose

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Instructions:

Step 1: Stand on the floor and keep your feet together. Keep your legs and arms straight.

Step 2: Lift your left foot off the floor, bend your knee and place your left foot on your right thigh. Your knees must be bent at 90 degrees. Make sure that your toe points down.

Step 3: Bring your palms together and keep them close to your chest. Slowly, lift your arms over your head.

Step 4: Stay in this position for 10-15 seconds and get back to the initial position. Repeat the same movement for the other side. This makes 1 rep.

Do 4-5 reps of this pose.

Next up: Bhujangasana or the Cobra Pose

Yoga Pose #5

Bhujangasana or the Cobra Pose

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Instructions:

Step 1: Lie down on your tummy and extend your legs behind you. Place your palms on the floor such that your forearms are at a 90-degree angle.

Step 2: Push through your arms to lift your upper body off the ground. Remember to keep your elbows bent slightly. Engage your glutes and abs as you do this.

Step 3: Hold this position for 15 seconds and get back to the initial position.

Do this exercise for 1-2 minutes.

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Edited by Mayank Vora