Yoga is a practice that has been around for centuries and has been used for its health benefits. One of the most significant health benefits of yoga is its ability to control blood sugar levels. The practice of yoga can be used as an adjunct therapy to help people with diabetes manage their condition. There are several yoga postures that are specifically designed to help control blood sugar levels. In this blog, we will be discussing the top yoga postures for controlling blood sugar levels.
1. Vrikshasana (Tree Pose)
Vrikshasana, or tree pose, is a standing yoga posture that helps improve balance and stability. This pose helps improve blood circulation in the legs, which is essential for people with diabetes. It also helps reduce stress and tension in the body, which can help control blood sugar levels.
To practice Vrikshasana, stand with your feet hip-distance apart. Lift your right leg and place the sole of your foot on the inner thigh of your left leg. Keep your left leg straight and engage your core. Place your hands in prayer position in front of your heart. Hold in this position for 30 seconds and then again repeat the same on the other side.
2. Trikonasana (Triangle Pose)
Trikonasana, or triangle pose, is a standing yoga pose that helps stretch the hamstrings, hips, and spine. It also helps stimulate the abdominal organs, which can help control blood sugar levels.
To practice Trikonasana, stand with your feet wide apart. Take your left feet out and the right feet too but the angle of left feet should be less than the angle of right feet. Reach your left hand down towards your left ankle and your right arm up towards the ceiling. Keep your gaze towards your right hand. Hold in the same position for 30 seconds and then again repeat the same on the other side.
3. Paschimottanasana (Seated Forward Bend)
Paschimottanasana, or seated forward bend, is a seated pose that helps stretch the hamstrings, lower back, and hips. It also helps stimulate the abdominal organs, which can help control blood sugar levels.
To practice Paschimottanasana, sit with your legs extended in front of you. Inhale and reach your arms up towards the ceiling. Exhale and hinge forward from your hips, reaching towards your feet. Keep your spine straight and your gaze towards your toes. Hold for 30 seconds.
4. Bhujangasana (Cobra Pose)
Bhujangasana, or cobra pose, is a backbend pose that helps strengthen the spine, stretch the chest, and stimulate the abdominal organs. This pose can help control blood sugar levels and improve digestion.
To practice Bhujangasana, lie on your stomach with your hands under your shoulders. Inhale and lift your chest off the ground, keeping your elbows close to your body. Hold for 30 seconds.
5. Dhanurasana (Bow Pose)
Dhanurasana, or bow pose, is a backbend pose that helps stretch the front of the body and stimulate the abdominal organs. This pose can help control blood sugar levels and improve digestion.
To practice Dhanurasana, lie on your stomach with your arms by your sides. Now bend your knees backward and also bring your chest up. Make a bow like position holding your feet.
6. Setu Bandhasana (Bridge Pose)
Setu Bandhasana, or bridge pose, is a backbend pose that helps stretch the spine and stimulate the abdominal organs. This pose is one of the best yoga postures. It can help control blood sugar levels and improve digestion.
To practice Setu Bandhasana lie on your back with your knees bent and feet flat on the ground. Place your arms by your sides. Inhale and lift your hips off the ground, keeping your feet and shoulders grounded. Hold for 30 seconds.
7. Matsyasana (Fish Pose)
Matsyasana, or fish pose, is a backbend yogasan that helps stretch the chest and stimulate the abdominal organs. This pose can help control blood sugar levels and improve digestion.
Sit on the ground in cross legged position. Now bring both of your feet towards the opposite pelvic regions of the legs. Bend down facing towards the ceiling with an arc in your back. Hold this position for 30 seconds.
8. Kapalbhati Pranayama (Skull-Shining Breath)
Kapalbhati Pranayama, or skull-shining breath, is a breathing technique that can help control blood sugar levels. This technique involves forceful exhalations and passive inhalations. It helps stimulate the pancreas, which is responsible for insulin production.
To practice Kapalbhati Pranayama, sit in a comfortable position with your spine straight. Now put your hands on the knees and palme facing upwards. Take a deep breath in and then forcefully exhale through your nose, pulling your belly in towards your spine. Allow your inhalation to happen passively. Repeat this for 10 rounds.
It is important to remember that yoga should be used as an adjunct therapy to help manage diabetes. Don’t do yoga in replacement of medical therapy. People with diabetes should consult with their healthcare provider before starting a yoga practice. You can consult a yoga teacher also. In conclusion, practicing yoga can be an effective way to control blood sugar levels in people with diabetes. The top yoga postures for controlling blood sugar levels include Vrikshasana (Tree Pose), Trikonasana (Triangle Pose), Paschimottanasana (Seated Forward Bend), Bhujangasana (Cobra Pose), Dhanurasana (Bow Pose), Setu Bandhasana (Bridge Pose), Matsyasana (Fish Pose), and Kapalbhati Pranayama (Skull-Shining Breath). By incorporating these poses into a regular yoga practice, people with diabetes can improve their overall health.
