Here is how yoga can help manage diabetes with seven simple poses that support blood sugar and promote general well-being.
Maintaining stable blood sugar is essential to effectively manage diabetes. While drugs and the diet play an important role, the incorporation of regular physical activity, such as yoga, can offer additional advantages to diabetes management. Although yoga may not directly reduce blood sugar, it promotes global well-being and encourages an active lifestyle, which are both essential for effective blood sugar management. Find out how yoga can help and discover seven simple yoga poses to manage blood sugar and keep you healthy.
The connection between yoga and diabetes
Yoga for diabetes combines physical postures, breathing and meditation exercises, which can all contribute to better metabolic health, according to the Journal of Ayurveda and integrated medical sciences. Here’s how yoga can support people with diabetes:
- Stress reduction: THE Journal of Ayurveda and integrated medical sciences The reports that diabetes yoga helps reduce stress, which can otherwise cause higher blood sugar. Stress hormones, like cortisol, can trigger insulin resistance, making management even more difficult.
- Improved traffic: Many yoga poses improve blood circulation, which can help better glucose regulation, as indicated in the review Endocrinology and metabolism.
- House of mindfulness: The practice of mindfulness through yoga encourages healthier eating habits and lifestyle choices, which are vital for diabetes management, according to the Journal of Ayurveda and integrated medical sciences.
- Improved flexibility and strength: The regular practice of yoga increases flexibility and strength, making physical activity more accessible and pleasant.
7 simple yoga poses for blood sugar support
Whether you are a beginner or have some experience, these seven simple yoga poses for diabetes can help you stabilize your blood sugar while improving your general well-being.
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Mountain installation (tadasana)
Benefits: Improves posture and balance when setting up your energy.
How to do it:
- Stand up with your feet together or the hip width.
- Distribute your weight evenly on your feet.
- Engage your thighs and lift your chest while extending your arms along your body.
- Breathe deeply and keep 30 seconds.
2. Dog oriented down (Adho Mukha Svanasana)
Benefits: Increases blood flow and strengthens the whole body.
How to do it:
- Start on your hands and knees.
- Return your toes and lift your hips to the ceiling, forming an inverted V shape.
- Keep your hands away from the shoulder width and feet to the width of the hip.
- Keep for 30 seconds while breathing deeply.
3. Warrior II (Virabhadrasana II)
Advantages: strengthens strength and endurance while promoting development and determination.
How to do it:
- Hold your feet apart.
- Turn your right foot to 90 degrees and fold your right knee.
- Spread your arms parallel to the ground, looking at your straight fingers.
- Keep for 30 seconds, then change the sides.
4. Tree installation (VRKSASANA)
Benefits: Improves concentration and balance, promoting a feeling of stability.
How to do it:
- Stand up and balance on your left leg.
- Place the sole of your right foot on your thigh or left calf (avoid the knee).
- Bring your hands to your heart center or extend them above.
- Keep for 30 seconds, then change the sides.
5. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Benefits: Increases the flexibility of the spine and helps relieve tensions on the back.
How to do it:
- Start on your hands and knees.
- Inspire, hiding your back and looking up (cow installation).
- Exhale, rounding your spine and turning your chin on your chest (cat installation).
- Repeat this sequence for 1 to 2 minutes.
6. Sitting forward (Paschimottanasana)
Benefits: Calm the spirit and stretches the spine and the hamstrings.
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How to do it:
- Sit with your legs extended in front of you.
- Inspire, reaching your arms over you.
- Exhale, leaning forward at the hips while keeping your right spine.
- Hold your feet or tibias and breathe deeply for 30 seconds.
7. Pose of corpse (Savasana)
Benefits: Promotes relaxation and helps reduce stress.
How to do it:
- Lie on your back with your extended legs and arms on your sides, palms turned upwards.
- Close your eyes and focus on your breath.
- Stay in this position for 5 to 10 minutes, allowing your body to relax completely.
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