World Diabetes Day: 5 yoga asanas for diabetes management | XpertsReviews.com

If you think that managing your diet will immediately solve your blood sugar problems, you need to stop underestimating the importance of exercise. This exercise can take any form: energizing cardio, muscle strengthening, or even something as calming as yoga. According to Himalayan yoga expert Siddhaa Akshar, yoga for diabetes management can improve mental and physical health.

“As someone who has adopted yoga as an integral part of my routine, I can personally attest to its transformative power, especially in yoga for diabetes management. It is not just a form of exercise. It is a balanced practice that nourishes both the body and the mind,” Himalayan spiritual yoga master Siddhaa Akshar tells Health Shots.

Hyperglycemia occurs when there is an excessive amount of glucose (sugar) in the blood. For people with diabetes, this means having high glucose levels. What constitutes “high” can vary depending on age, type of diabetes, and time of day.

Practicing specific yoga poses can promote movement, deep breathing and relaxation. These practices may have a positive effect on blood sugar regulation, according to a study published in the journal Endocrinology and Metabolism. The postures help improve blood circulation, increase insulin sensitivity and support the endocrine system. Yoga also helps reduce stress and promote relaxation, which can balance hormone levels and reduce the effects of chronic stress on blood sugar control.

Which yoga poses are good for diabetics?

According to Himalayan Siddhaa Akshar, here are the yoga poses to support diabetes management:

1. Mandukasana (frog pose)

This pose effectively stimulates the pancreas and helps regulate insulin release. The light pressure exerted on the abdomen activates the digestive system and promotes the work of the internal glands. Additionally, Mandukasana can help reduce mental fatigue, which often accompanies chronic health conditions.

How to practice:

• Start in Vajrasana (kneeling pose) and bring your fists together with your thumbs inside, pressing gently against your abdomen.
• As you exhale, lean forward slightly, hold your breath for a moment, then return to the starting position.
• Try practicing Mandukasana daily on an empty stomach for maximum benefits.

2. Ardha matsyendrasana (half-lord of fish pose)

This seated spinal twist is a helpful stretch that increases blood circulation to the pancreas, liver and kidneys, which are important for diabetes management. Ardha Matsyendrasana also helps detoxify the body, improves digestion and calms the nervous system.

How to practice:

• Sit comfortably with one leg extended and the other leg crossed over it.
• Inhale deeply as you lengthen your spine, then twist your torso toward the bent knee, making sure your spine remains straight.
• Hold this position for a few breaths before switching sides.

3. Viparita karani (legs against the wall)

This gentle yoga pose helps improve blood circulation and reduce stress, two factors that can impact blood sugar levels. Viparita Karani can also help you sleep better, balance hormones and promote relaxation.

How to practice:

• Lie on your back and extend your legs along the wall, making sure your body forms a right angle.
• Relax your arms alongside your body and breathe deeply for 5 to 10 minutes.
• Focus on your breathing and allow your body to sink into a state of calm.

4. Shashankasana (Rabbit Pose)

Shashankasana is a simple forward bend that helps you relax and calm your mind. It can also help control glucose levels that may change due to stress. This pose gently massages your stomach area, improving digestion and stimulating the pancreas.

How to practice:

• Start in Vajrasana, seated on your heels.
• Inhale deeply, then exhale as you lean forward, allowing your forehead to touch the floor.
• Stretch your arms forward, hold several breaths and let the gentle influence on your body and mind take effect.

5. Pawanmuktasana (wind relief pose)

Pawanmuktasana is a fun yoga pose that helps relieve gas, aids digestion and boosts metabolism, making it a beneficial yoga practice for diabetes management. These benefits are important for diabetes management because the pose gently compresses the abdomen, which activates the internal organs and improves their ability to use insulin.

How to practice:

• Sit with your knees drawn to your chest, arms resting on them.
• Raise your head and gently try to touch your knees with your nose.
• Hold this position for a few moments, breathing deeply before releasing.

In addition to yoga poses, consider incorporating breathing exercises and meditation, especially when practicing yoga for diabetes management. These practices will give you a more complete yoga experience that will benefit both your body and mind.