Yoga asanas for high blood sugar: According to the lifestyle we are living nowadays, yoga is one of the best ways to improve our mental and physical health. It includes a series of postures, breathing exercises and meditation techniques that can help improve physical and mental health. The benefits of practicing yoga are many, including improved flexibility, strength, balance and circulation, as well as reduced stress, anxiety and depression. In addition, various studies have shown that practicing yoga can lower blood pressure, improve sleep, and benefit you in many other ways.
Whether you want to improve your overall health and fitness or simply reduce stress and improve your flexibility, yoga can be a valuable addition to your routine.
Here are 5 yoga asanas to control blood sugar level
Tadasana (Mountain Pose)
Tadasana, also known as mountain pose, is a foundational yoga pose that can help improve posture, balance and body awareness. It strengthens the lower body and improves posture and balance and is also good for diabetes.
Here’s How to Do Tadasana
1) Begin by standing with your feet hip-width apart and your arms at your sides. Lower down through your feet and imagine lifting through the crown of your head.
2) Inhale and raise your arms above your head, interlocking your fingers with your palms facing up. Engage your leg muscles by pressing down through your feet and lifting your knees up.
3) Draw your shoulders down and back, and lengthen through your neck.
4) Take a few deep breaths, feeling your chest expand and your spine expand with each inhale.
5) Hold the pose for a few breaths and then release.
Janushirasana (head-to-knee pose)
Janushirasana, also known as head-to-knee forward bend, is a yoga asana that stretches the hamstrings, pelvis and spine while calming the mind.
Here’s how to do Janushirasana
1) Begin by sitting on the floor with your legs straight in front of you.
2) Bend your right knee and bring the sole of your right foot to the inner left thigh. Keep your left leg straight and flex your left foot.
3) Inhale and move both the hands upwards.
4) Exhale and bend forward from your hips, keeping your spine long and reaching for your left foot with both hands.
5) Hold for several breaths, then release and repeat on the other side.
tip: If you can’t reach your toes, you can use a strap or towel around your foot to help you.
Ardha Ustrasana (Half Camel Pose)
Ardha Ustrasana, also known as Half Camel Pose, is a yoga pose that stretches the front of the body, especially the chest, shoulders and quadriceps.
Here’s how to do Ardha Ustrasana:
1) Begin in a kneeling position on the floor, with your knees hip-width apart and your feet relaxed behind you.
2) Place your hands on your lower back, with your fingers pointing down and your elbows beside you.
3) Inhale and lift your chest towards the ceiling, arching your back slightly and keeping your neck in a neutral position.
4) Exhaling lean back, bring your right hand to your right heel and your left hand to your left heel. Keep your hips over your knees and your thighs perpendicular to the floor.
5) Lift your chest toward the ceiling and hold the pose for a few breaths, focusing on lengthening the front of your body and relaxing your shoulders.
6) Exhale while exhaling and come back to the kneeling position. Repeat on the other side.
Bhujangasana (cobra pose)
Bhujangasana, also known as the cobra pose, is a yoga pose that stretches the spine, chest, shoulders and abdomen.
Here’s How to Do Bhujangasana
1) Begin by lying face down on your mat. Keep your legs straight and feet together. Place palms on the floor next to your shoulders, your fingers pointing forward.
2) Inhale and slowly lift your head, chest and shoulders off the floor, using your back muscles to support the movement. Keep your elbows at your sides and your shoulders relaxed.
3) Hold the pose for a few breaths, focusing on lengthening your spine and opening your chest.
4) Exhale and bring your upper body back down to the floor.
5) Repeat the pose a few times, gradually increasing the height of your lift and the length of your grip.
Marjariyasana (Cat Pose)
Margariyasana, also known as cat-cow pose, is a yoga pose that stretches the spine, neck and shoulders.
Here’s how to do Margariyasana
1) Begin the exercise on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Keep your fingers spread wide and your palms pressed firmly into the mat.
2) Inhale and arch your back, lifting your head and tailbone toward the ceiling and pulling your belly button toward the floor. This is cow pose.
3) Exhale and round your spine, tuck your chin toward your chest and draw your tailbone toward your knees. This is cat pose.
4) Continue moving between cow and cat pose, coordinating your breath with the movement. Inhale as you move into cow pose and exhale as you move into cat pose.
5) Repeat the pose a few times, focusing on the fluidity and ease of movement.