Yoga is gaining popularity all over the world as it has been found useful in various widespread medical conditions including obesity, hypertension and diabetes.
Diabetes occur when body stops producing insulin or receptors stop responding to insulin. In the second case, however, exercise might have a positive effect where body starts responding to insulin. This would help in reduction of glucose levels in blood, hence improving the symptoms. Exercise also improves blood circulation in the body, especially in the limbs which are more predisposed to the problems. Some of the yoga exercises are particularly excellent in improving diabetes. These yoga exercises also help fight tension, both at the levels of mind and the body. Some exercises help in diabetes by either lowering blood pressure or reducing weight loss, both of which are known to worsen the diabetes.
Following are some of the yoga exercises that benefit diabetes patients.
Pranayam
It comprises of breathing in and breathing out that improves blood oxygenation and circulation. Pranayama also soothes the mind, giving it the rest it needs.
Sit on the yoga mat on the floor.
Sit in padamasana or cross legged
Straighten the back keeping the chin horizontal
Place the hands on knees, palm facing upwards
Close the eyes
Take a deep breath and hold for five seconds
Slowly exhale
Repeat ten times
Rub the palms together to make them warm and place them on the eyes
This yoga lowers blood pressure to optimum levels, soothes mind, stretches neck and spine, and improves digestion. It also relieves the menopausal symptoms in women.
Lay flat on yoga mat, keep feet flat on the floor
Exhale & push yourself up by putting force through feet
Now keep raising your body upwards so that neck and head are leveled on floor while rest of the body in air. Use your hands to support yourself in pushing up.
Note: Don’t overdo yourself as that can be injurious. Also, don’t do this yoga if you’ve a neck or back injury.
Balasana
It’s also known as ‘child’s pose’ and act as a fatigue and stress buster. It also helps in lower back pain.
Sit on floor with weight on the knees
Next flatten the feet and sit on heels
Spread the thigh a bit
Exhale & bend forward at the waist
Your stomach should rest on the thighs, then extend the back
Stretch the arms in front of yourself elongating your back. The forehead can also be rested on the floor
Stay in the pose between five seconds to three minutes. Breath at normal speed.
Note: Don’t overexert yourself the first time. Let the flexibility develop before you can fully master it. Avoid in pregnancy, knee injuries, diarrhea.
Kishor Kumar is a blogger, writer, entrepreneur, enthusiast learner, and occasional web designer. He is founder of Zigverve, Zigreads, Books & Writers and PastelRed.
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