Yoga asanas to regulate blood sugar
Yoga is a great way to improve fitness, flexibility and mental wellness. It has several benefits that help maintain overall health. This includes keeping chronic health conditions like high blood pressure, obesity and diabetes at bay. In this article, we explore some of the best yoga asanas to control and regulate blood sugar levels in diabetics by yoga expert Devyani M.
1. Tadasana (Mountain pose)
How to perform: Step 1: Stand with your feet slightly apart, with your arms by your side.Step 2: Inhale and raise your arms above your head, interlock your fingers, with your palms facing upwards.Step 3: Exhale and roll your shoulders back and lower your spine, opening your chest.Step 4: Relax all your muscles. Step 5: Slowly return to the starting position.
2. Janushirasana (Head-to-knee pose)
How to perform: Step 1: Start with a seated position, with your legs stretched out in front of you.Step 2: Bend your right knee and place your right foot against the inner part of the left thigh.Step 3: Inhale and straighten your left foot by putting pressure on the thigh. Keep your spine straight. Step 4: Exhale and slowly bend at your hips and lean forward over your left leg. Reach for your left foot. Step 5: Hold the pose for 20-30 seconds and return back to the initial position. Repeat the same with the other leg.
3. Ardha Ustrasana (Half Camel Pose)
How to perform: Step 1: Get on your knees. Keep them hip-width apart. Step 2: Push your knees down and lengthen your spine.Step 3: Slowly, lean back on your left side and place your left palm on the leg, with your right hand raised at 60 degrees. Step 4: Arch your spine and breathe. Hold the position. Step 5: Return to the initial position.
4. Marjariasana (Cat pose)
How to perform: Step 1: Get on your knees and hands, with your wrists under your shoulders and your knees under your hips.Step 2: Inhale and push your abdomen down towards the yoga mat. Lift your chest and chin, and raise your body upwards.Step 3: Hold the position.Step 4: Exhale and lift your abdomen and push it towards your spine. Round it back towards the ceiling.
5. Bhujangasana (Cobra pose)
How to perform: Step 1: Lie face down on the floor. Keep your hands on the floor, next to your shoulders.Step 2: With your legs stretched out, inhale and gently lift up your upper body. Step 3: Ensure that your pubis and toes fall on a straight line, touching the floor.Step 4: Hold the position for 20-30 seconds and release.
6. Ardha Halasana (Half plough pose)
How to perform: Step 1: Lie down on your back, with your hands by your side. Step 2: Inhale and slowly raise the leg perpendicular to the ground keeping the knee straight.Step 3: Hold your breath and the position.Step 4: Exhale and lower your legs down, returning back to the initial position.
