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5 Effective Yoga Asanas to Control Diabetes

Yoga Asanas

Today diabetes is a common disease. It results due to lack of proper exercise, unhealthy food habits etc. Nowadays ‘stress and depression’ aggravate the health condition. Though medical attention is needed to check diabetes, changing in lifestyle is also essential for this. With leading the fast-paced modern life, every time we face the challenge of maintaining a healthy life. In this context, we should do yoga exercises to make our body fit and also practice different yoga exercises for digestion. But you should not avoid your daily walk. So add yoga exercises to your daily walk and control diabetes. Here are some yoga exercises as follows.

Kapal Bhati pranayama (Skull Breathing Technique)

Sit straight with making your spine erect. Then put your hands on the knees facing your palms to the ceiling. Take a deep breath and when you breathe out pull your stomach backward. Do this yoga exercise as much you can. You can feel the contraction of abdominal muscles by keeping your hand on the stomach. Take 20 breaths in one pranayama and after that relax your body with closed eyes and feel the sensation in your body.

Kapal Bhati Pranayama helps in reducing weight by increasing digestion, cleaning the veins, improving the condition of abdominal organs, increasing blood circulation, increasing digestion, improving the mental condition and many more.Therefore this yoga exercise is good to treat diabetes.

Kapal Bhati

Supta Matsyendrasana (Lying-down body twist)

First, you lie flat and straight on the back. Breathe out and softly press your waist on the ground. Try to shrink your abdominal muscles. Then, breathe in and hold your leg with lifting your feet above the floor.

Then exhale and spread your hands in such a way that straight lines will be formed with the shoulders. Now put the palms on the floor and get more support. Then bring your knees and feet closer and give support to your spine by your muscles.

First, inhale and lift your feet slightly above your knees and after that exhale and place your legs towards the left of the floor, observe your knees and feet are stacked.

Do the breathing slowly and deeply with turning your head to the right. Attach your right shoulder to the ground firmly such that you can maintain a rotation in your upper spine. Do this yoga exercise for about 30 to 60 seconds and then on the other side.

The Lying-down body rotation massages the internal organs and increases digestion. Thus this yoga exercise exerts pressure on the organs of the abdomen and is therefore needed for diabetic patients.

Supta Matsyendrasana

Dhanurashana(Bow Pose)

Lie on your stomach with your hands by the side of your body. Bend your knees, try to hold your ankles by the hands. Inhale, lift your chest above the ground withholding your legs up and back.

Stay in this pose with paying attention to your breath. Your body now looks like a bow. After 20 seconds exhale and come to normal state.

This yoga exercise strengthens the pancreas and increases digestion. Thus it is highly recommended for diabetics.


Halasana (Plough Pose)

Lie on your back with putting hands beside you, palms downwards.

Inhale, use your abdominal muscles to raise your legs vertically at a 90-degree angle. Continue breathing normally and support your hips and back with your hands, lift them above the ground. Then bring your legs at a 180-degree angle over your head and let your toes to touch the floor. At this time your back should be perpendicular to the ground. The beginners will face difficulties initially, but make try for a few seconds.

Do this yoga exercise and relax your body with every breath.After a minute come to your normal state and try to avoid jerking your body, when you bring the legs down.

This yoga exercise revives the spleen, pancreas and strengthens the immune system. It not only increases the digestion power but checks diabetes. Thus kidney and liver function properly.


Ardha Matsyendrasana:

Sit on the floor with your legs straight out in front of you. Bend your knees, put your feet on the floor and then slide your left foot under your right leg. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. Press right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. The right knee will point directly up at the ceiling. Here, you have to exhale & turn towards the inner side of your right thigh. Remain in this position for about 30 seconds & then release. Try doing this the other way too.

Ardha Matsyendrasan
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