Yoga Positions to Control Diabetes

An exercise regime should not only be limited to cycling or jogging.Studies show that yoga can be beneficial. In fact, this practice has helped to lower blood pressure and improve blood glucose levels. Yoga is also recommended for stress management, since stress raises blood sugar, which can lead to complications of diabetes. In addition, yoga invites us to focus. This act of centering calms us, thus balancing our blood sugar levels. Yoga also deals with mindfulness , which implies staying and living in the moment. This is a useful tool that can have lasting and fruitful behavioral changes and is almost a necessity to control diabetes.

In fact, in one study, researchers found that people who scored high onmindfulness  were more likely to have healthy glucose levels than people who had lower scores. But it is not yet understood exactly how this fact plays a role in glucose levels. In another study published in March 2016, in the American Journal of Health Behavior, it was discovered that conscious people are less likely to be obese. In addition, among the 33 studies conducted on the subject, it was discovered that yoga improved the control of blood sugar, cholesterol profiles and weight. Yoga was also found to lower blood pressure, improve lung function, mood, sleep and quality of life. To manage your diabetes, here are 10 yoga poses you can try.

While some of these poses are suitable for beginners and can be practiced at home, it is advised that they practice under the direction of a qualified yoga instructor.

Deep breath

Suitable for: beginner level

Benefits: breathing deeply helps oxygenate the blood, improving circulation. It helps calm the mind and gives the nerves a much needed rest.

How to do it:

1. Sit in a comfortable position. Keep the spine straight and straight and the hands on the knees, the palms of the hands upwards and the belly slightly bent. Place your shoulder blades lightly together and down the back, at the same time placing the shoulders down and away from your ears. Keep your chin parallel to the floor and your jaw relaxed. Close your eyes.

2. Connect with your natural breath, becoming aware of each inhalation and exhalation during a couple of rounds. Then, inhale deeply through the nose. At the peak of your inspiration, hold your breath for five seconds and exhale slowly through your nose, emptying your lungs completely. Repeat the process for 10 rounds.

3. After the last round, rub your palms until they are warm and place them over your eyes. This process, known as palming, relaxes the whole body and mind. Slowly open your eyes.

Position of the child

Benefits: The child’s position is a great stress reliever . It stretches the hips, thighs and ankles and helps calm the mind, relieve stress and fatigue. This posture will gently stretch the muscles of your lower back, relieving any pain from long hours of sitting.

Modifications: for comfort, place a rolled blanket on the back of the knees. A folded cushion or blanket can be used to support the forehead.

This is done:

1. Stand on all fours in a cat pose and place blankets on the back of the knees if necessary. Release the buttocks towards the heels and slightly spread the thighs.

2. Allow your torso to rest on your thighs and keep your arms extended out in front of you, simultaneously lengthening the spine.

3. Alternatively, you can place your forehead on a cushion.

4. Once in the posture, breathe at a normal pace.

5. Hold the posture for 5 to 10 breaths, or up to 3 minutes.

Contraindications: do not practice this position if you are pregnant, have a knee injury or have diarrhea.

Benefits: this simple posture relaxes the mind and improves digestion.He also massaged the kanda, a point located 12 inches above the base of the spine, which is, according to the ancient practice of ayurveda, the point of convergence for more than 72,000 nerves.

Modifications: in the photo, it is the modified version of the real pose.You can place a cushion or a folded blanket on the back of the knees.

This is done:

1. Stand on all fours in a cat pose. If you practice on a yoga mat, fold the mat in two, providing additional support for the knees. Place a blanket or cushion on the back of the knees for additional support if desired.

2. Release the buttocks on the heels. Keep the palms on the knees down. Close your eyes and breathe deeply at a steady pace. Hold for 5 to 10 breaths, or up to three minutes.

Suitable for: beginner level (modified version)

Benefits: A fantastic pose to strengthen the back and spine. It helps stimulate the reproductive organs, combat stress and fatigue and relieve menstrual pain and constipation.

Modifications: Lifting the thighs in this pose can be a challenge. For extra support, place a folded blanket under the pelvis and thighs. Use a yoga belt (or other similar accessory) to grab a hold of the ankles if necessary.

This is done:

1. Lie on your stomach, with a blanket under your pelvis and thighs if necessary. Keep your feet separated by the hips and arms by the side of your body.

2. Bend the knees and raise the arms, reaching to wrap the hands around the outside of the ankles. If necessary, use a yoga belt or similar accessory to help grab an ankle grasp.

3. Breathe deeply and raise the chest of the floor. Hold the position. If you find strength in the legs and buttocks, as well as flexibility in the lower back, pull the legs up and back.

4. Keep your eyes fixed on a point, facing forward. Take your attention to the breath, taking long and deep breaths, allowing you to relax in the pose.

5. Hold the position for about 15 to 20 seconds. Exhale deeply, gently bringing your legs and chest to the floor. Drop your ankles and relax.

Contraindications: Do not practice this position if you have high or low blood pressure, a hernia, neck injuries, lower back pain, headache, migraine or recent abdominal surgery. This position should also be avoided if you are pregnant.

If you are new to yoga, practice this position under the guidance of a trained yoga instructor.

Benefits: A shoulder support is primarily known to regulate the thyroid glands, which are responsible for the proper functioning of the entire body including the digestive, nervous and reproductive systems. They also regulate the metabolism and the respiratory system. This posture is also beneficial for the spine and the supply of oxygen to the blood. It also helps with nervous system disorders and improves general health.

Modifications: Fold two or more blankets in rectangles. Stack the blankets one on top of the other. To keep the arms in place while you are in the pose, you can place a rug on top. Lie on blankets with your shoulders supported and parallel to one of the longer edges of the blanket. Keep your head on the ground.

This is done:

1. Lie down on the folded blankets (for the correct alignment see the modifications) and the legs extended outwards. Now, slowly raise the legs, drawing them to the knees, then up, keeping the ankles, knees and hips in alignment.

2. Use force on the muscles of your core to lift the pelvis off the floor, directing the hips above the shoulders. Place the palms of your hands along your back and hips to get additional support. Keep the body extended, pointing the toes to the ceiling.

3. The weight should be on the shoulders, not the neck, and the elbows should be parallel to each other and well supported on the floor, giving your back the support you need.

4. Take long deep breaths and hold your posture for as long as you need. Then return to the resting position slowly, or continue with the next position.

Contraindications: Avoid this position if you suffer from any injury to the neck or spine, or if you have high blood pressure .

Suitable for: intermediate level

If you are new to yoga, practice this position under the guidance of a trained yoga instructor.

Benefits: the plow position improves overall position, especially among those who sit for long hours. It stimulates the thyroid glands, the parathyroid glands, the lungs and the abdominal organs. Encourages blood to flow to the head and face. Improves digestion and balances hormones.

Modifications: Proceed through the base of the shoulder as described above, using two blankets folded under the shoulders. If the feet do not touch the ground, hold them on a wall behind you or place them in a block.

This is done:

1. From the shoulder position, release the legs until they are straight, bending at the hips. Then, place your feet behind your head. Keep your hands straight at the hips and flat on the floor, offering additional support. While you are in the posture, breathe deeply and keep it pressed for about 15 to 20 seconds.

2. Get out of the posture slowly. Engage the muscles of your base, lift the legs off the floor, wall or block slowly, placing the legs on the hips, simultaneously releasing the hips to the floor, using the arms for extra support. Release your legs to the floor, remove the blankets and proceed to the next position.

Suitable for: beginner level (modified version)

Benefits: the bridge position helps keep blood pressure under control.It helps to relax the mind and improves digestion. This posture helps relieve the symptoms of menopause . The neck and spine extend.

Modifications: place a block in a vertical position at the base of the column, supporting your weight in the posture.

This is done:

1. Lie on your back, coccyx below, knees bent and feet flat on the floor.Place your heels as close to your buttocks as possible and keep the knees turning internally, directly on the ankles. When lifting the pelvis, there may be a tendency to stretch the knees outward, but the internal rotation of the knees will help keep them in alignment. Keep your arms around your hips, palms down. Take a couple of breaths here.

2. Exhale and lift the pelvis off the floor, using the strength in the muscles of your base (belly and lower back) and feet. Keep your arms at your sides, pushing your hands down on the floor for extra support. The neck and head should be flat on the ground. If you need additional support, place a block in a vertical position at the base of the spine.

3. Breathe at a normal pace and maintain your posture for 15 to 20 seconds.

Contraindications: Avoid posture if you have a neck or back injury.

Benefits : this position increases the capacity of the lungs allowing them to inhale and retain more oxygen. It also loosens the spine and relieves back pain and discomfort in the back.

Modifications: Sit on a blanket and wrap your arm around your thigh, instead of bringing your arm to the outside of your knee.

This is done:

1. Sit with your legs out in front of you. Keep the spine stretched. Bend the left leg and place the heel of the left foot on the right side of the hip.Alternatively, if you find it easier, you can keep your leg straight.

2. Now take the right leg over the left knee and place the left hand around the right knee, simultaneously taking the right hand behind you.Turn the waist, shoulders and neck, looking over the right shoulder.Hold a couple of long deep breaths.

3. Slowly move out of the posture, releasing first the right hand, the waist, your chest and finally the neck. Repeat in the other side.

Contraindications : practice with caution if you have a back injury.

Suitable for: beginner level

Benefits: this position encourages blood to flow to the face. It helps the stomach work better and strengthens the muscles of the thighs while relaxing the back and arms.

Modifications: place a rolled towel under the knees for support and comfort. Use a yoga belt or a similar accessory if you do not have the flexibility to reach the toes.

This is done:

1. Sit with your legs stretched out in front of you. Keep your hands on your hips, face down and lengthen your spine. Take a deep inhale and as you exhale, slowly tilt the torso forward, from the pelvis, keeping the spine straight. Continue moving the torso on the legs with each exhalation. Grab one of the big toes of the foot (or use the yoga belt).

2. Continue bending forward with each exhale, arriving, if you can, with the front to the knees. Allow your breath to help you relax in the posture and hold it for 15 to 20 seconds. Slowly return to the sitting position.

Contraindications: be careful if you suffer from back pain or if you have problems with the spine.