Best yoga for diabetes patients

   After all, what is diabetes, how is it cured with yoga, and which are the best yoga asanas for the patient, know in this article.......

What is a simple definition of diabetes?

  Diabetes is a multi-factorial disorder essentially resulting from a lack of proper exercise, inappropriate food habits, etc. Modern-day stress' only aggravates the challenge. All these aspects point to 'lifestyle'. Besides medical attention, addressing lifestyle is of paramount importance. With the fast-paced life that we lead, finding the time and often the place itself to address 'lifestyle' can be a challenge. In this context, the addition of pranayama, yoga & meditation, simply called 'yogic practices, to the daily regimen is a step in the right direction. This is not to discount the daily walk. 

   Let us include yogic practices in the daily walk and beat diabetes. For sterling results with yogic practices, build in regularity & consistency. As far as possible, stick to a daily fixed schedule. It could be mornings or evenings depending on your other daily demands. Set aside the time and be disciplined about it. You will be amazed at the results. Yoga effectively lowers your stress level. It helps improve your respiratory and cardiovascular systems. Yoga asanas control blood sugar and pressure level which plays a vital role in controlling diabetes. It helps build strength and balance in your body. Type 2 diabetes is reversible through yoga

How to avoid diabetes?

Yoga can be a lifestyle for some people and a way to keep the body and mind healthy for others. Experts believe in yoga for diabetes management. If you are skeptical about it, do give it a try, and see the results for yourself. However, it demands complete commitment from your side and your lifestyle choices. If you are serious about keeping your health on top, follow this guide based on yoga for diabetes. Yoga can permanently reverse diabetes naturally.

Which exercise is best for diabetics?

Diabetes is a metabolic disorder that can be easily prevented with the help of proper exercise. Yoga to cure diabetes can help effectively cure or prevent the disease completely. Yoga can permanently reduce diabetes.

Here are some best yoga asanas for diabetes control that are practical yet powerful.

Asanas for Diabetes: How can I control my diabetes fast?

  Yoga can do more than just relax your body in mind especially if you’re living with diabetes. Yoga is an additional treatment for those living with diabetes type-2. Certain poses may help lower blood pressure and blood sugar levels while also improving circulation, leading many experts to recommend yoga for diabetes management. It helps in improving all the health parameters to promote physical and mental health. Regular practice may even help reduce your risk for other complications of diabetes, such as heart disease. Yoga helps in managing diabetes better if you practice yoga for long enough. It will also reduce the risk of complications related to diabetes. Keep reading to learn how these simple moves can improve your overall quality of life and lead to significant transformations. 

   Yoga in the early stage of diabetes not only controls your diabetes but also gives the best results for your health. Many people with diabetes are now turning to practice yoga to keep their blood sugar levels under control. You can practice the best yoga for diabetes to keep your blood sugar levels in control. Yoga is an ancient known practice that helps in improving overall well-being, reduces stress, lowers blood pressure, and enhances mobility. Yoga is essential to keep you healthy both mentally and physically and you might already know that. Adding the simple yogic practice to your daily regime is a way to address diabetes besides medicines. But do you know, doing it without the right guidance may not bring about the results you expect? There are specific categories, and today we explore yoga for diabetes. You need to maintain consistency and regularity to get the best results from yoga on your health.

Yoga: Is yoga better than walking for diabetes?

Physical activities are vital for staying healthy with diabetes. Exercise regularly to keep you physically active. Yoga is the best option if you are looking for an exercise alternative that is soothing for your joints. It doesn’t leave you huffing and puffing because yoga is not aerobic. Yoga for sugar patients involves the synchronization of body movements with breathing techniques. As a result, it soothes your nerves and facilitates chemical transformation within the cells. It activates your internal organs to balance your blood sugar. 

Yoga Asanas Poses- Which yoga is best for diabetic patients?

Non-diabetics and people with diabetes can perform yoga asanas to improve their physical and mental health. You have to practice these poses in the correct way to avoid adverse consequences on your postures and muscle health. Each pose has its benefits. Hence, practice these poses for a few minutes every day.

Can yoga reduce diabetes?

Regular practice of yoga helps in reducing the overall risk of complications due to diabetes. You can learn simple yoga poses for improving your diabetic health and enhancing your overall quality of life. It also leads to a significant transformation in your life. 

Which Pranayam is for high blood sugar?

The best yoga asanas for diabetes cure are: 18 Yoga asana poses following below...  

1.Sun Salutations (Surya Namaskar)

While talking about yoga for diabetes, the first pose that is extremely beneficial for diabetic patients is sun salutations. It is a perfect way to get your heart rate up and stretch your entire body. Moreover, sun salutations are a favorable warm-up before you do any asana or just go for a walk. It is a sequence of powerful yoga poses that makes a positive impact on your mind and body. Practice Surya Namaskar early in the morning when you are on an empty stomach. It contains two sets and, each of the sets has twelve poses. It is a holistic approach to achieving better health. Surya Namaskar promotes better cardiovascular health, stimulates the nervous system, enhances cognitive function, helps in weight management, and improves physical and mental health. You can also find variations in sun salutations. 

Can surya namaskar reverse diabetes?

Sun salutations improve blood sugar levels, and blood circulation, and straighten your body. It manages the insulin in your body.

Benefits of Diabetes patients:

1. Emotional strength and control over mood swings
2. Promotes weight loss
3. Emotional stability
4. Helps in digestion
5. Improvement in muscular strength

Process To do this:

1. Stand straight at the front of your mat, keep your abdomen pulled in, and join your palms together. Inhale while raising your hands and stretch your hands to the backside.
2. Exhale and go forward, lengthen your spine, and slowly go all the way down. Look down and relax your neck. 
3. Inhale and take your right leg back with your right knee on the floor. Ensure that your left knee is at the 90° angle and your palms are flat on the floor. Look straight with your head. Hold your breath from this position and take your left leg back, and come to a plank position. 
4. Keep your body in one straight line. Exhale and get your knees down, get your chest and chin down. And get your hips down slowly. Inhale and slowly raise your upper body, and look up with your head. Then, exhale when you lift. Get your body into the inverted V pose. Your heels and palms should be on the floor, and then, try to lengthen your spine. 
5. Get your right leg forward while inhaling. Get your left leg in front of your body and exhale. Bend down and touch your toes, then place your palms on the floor, and stretch. Inhale, raise your hands, stretch your back, exhale, and join your palms together. 
6. Repeat with the left side.  
7. Practice Sun Salutations for 4 to 8 rounds slowly.

2. Lying down Body Twist (Natrajasana)

 The lying down body twist is the second favorite when it comes to yoga for diabetes. It mainly stresses massaging the internal organs and improving digestion. Though this poses forces on abdominal organs, it can help in lowering blood sugar levels.  The Lying-down body twist massages the internal organs and improves digestion. This posture also exerts pressure on the abdominal organs and is hence very helpful yoga posture for people suffering from diabetes.

Benefits of Diabetes patients:

• Stretches the spine and quadriceps.
• Brings deep relaxation to the body and mind

Process To do this: 

1. Lay down flat on your back, and extend your arms sideways by your palms facing down. 
2. Bring your left knee up at the level of your chest and bend it over the right side. Try to bring your knee to the hip level. 
3. Stay in this pose for 30 seconds and repeat with the opposite side.

3. Bow Pose (Dhanurasana) 

  This yoga poses to cure diabetes brings your body to a bow position and improves your digestive system. This pose is useful for individuals looking to lose weight. Furthermore, dhanurasana improves appetite and digestion. This pose helps in strengthening and regulating the pancreas. Therefore, this pose is suitable for people with diabetes. Additionally, it targets strengthening the abdomen muscles, boosts digestion, and prevents stomach cramps. This backbend opens up your chest and stimulates your abdominal organs. This may help lower your blood sugar levels, as well as relieve constipation and respiratory ailments. Bow pose is a cure for fatigue. It strengthens your abdominal muscles, reduces constipation, and helps in regulating the pancreas. It is high in recommendations to balance the blood sugar level. The Bow pose strengthens and regulates the pancreas and is highly recommended for people with diabetes. This yoga pose also strengthens the abdominal muscles and is a good stress and fatigue buster.

It helps our muscles work:

• Gluteus maximus
• Hamstrings
• Quadriceps
• Pectorals major

Process To do this:

1. Lie down on your stomach and keep your feet slightly apart. Keep your arms on the sides of your body.
2. Fold your knees and hold your ankle.
3. Lift your chest from the ground while taking a deep breath. Simultaneously, pull your legs up and back. Feel the stretch on your arms and thighs.
4. Look straight ahead with a smile on your face. Hold the pose for at least 15 seconds.
5. As you exhale, slowly bring your chest down to the ground. Leave your ankle to bring your legs towards the ground.

4. Child Pose - (Balasana) 

 This pose involves the hamstrings, rotator muscles, and spinal extensors. It helps in relieving stress, fatigue, and back and neck pain. It also encourages relaxation that helps in increasing the production of insulin-producing beta cells. This resting pose encourages relaxation, which may help promote the production of insulin-producing beta cells. It may also help relieve back and neck pain, stress, and fatigue.

It helps our muscles work:

• Gluteus maximus
• Rotator muscles
• Hamstrings
• Spinal extensors

Process To do this:

1. Sit in the kneeling position and ensure that your knees are wide apart at the same width as your hips.
2. Move a bit backward and try to touch your heels with your hips.
3. Lean forward to touch the ground with your forehead.
4. Stretch your arms forward and feel the pressure on your back.
5. Remain in this pose for about 5 minutes. Now, relax and lift yourself back into the seated position.

5. Cobra Pose - (Bhujangasana) 

Bhujangasana or Cobra stretch is a yoga pose for diabetes control and is very effective in toning down your belly. This pose stretches the lungs, chest, shoulders, and abdomen. Your spinal extensors, triceps brachii, and quadriceps muscles work together in this pose. As a result, it increases the strength of your muscles. It ultimately reduces your blood sugar levels. This stimulating backbend requires a lot of muscular strength. The pose may help lower blood pressure, boost circulation, and promote weight loss. It also stimulates the abdominal organs. When your triceps brachii, spinal extensors, and quadriceps muscles work together, it enhances muscle strength. Then, it ultimately lowers blood pressure and blood sugar. It helps improve posture and is mild therapy for asthma patients.

It helps our muscles work:

• Gluteus maximus
• Triceps brachii
• Spinal extensors
• Quadriceps
• Hamstrings

Process To do this:

1. Lie on your stomach and keep your legs straight.
2. Keep your forearms perpendicular to the floor. Take your arms on the floor adjacent to the last rib cage.
3. Press your arms to lift your body.
4. Do not hold your body on your feet. Instead, create pressure on your feet and firm your hip muscles.
5. Look straight or slightly upward. Breathe normally and hold this position for at least 15 seconds before you sit in and relax.

6. Corpse Pose - (Shavasana)

Savasana or Mrtasana is known as the corpse pose. It is a must to end your yoga session with this asana as it helps relax your body. It has been effective in controlling blood pressure and sugar level in your body. It is the ultimate resting pose. It allows your body to cool down and enter into the meditative stage. The corpse poses not only relaxes your body but also calm down your mind. It enables your brain to process the workout and get its benefits on your body. Practice this pose at the end of the yoga session. This restorative pose can help lower blood pressure, relax the body, and calm the mind. It may also help relieve headaches, fatigue, and insomnia. It’s traditionally done at the end of your yoga practice. The corpse pose is the final step in yoga for diabetes. You may start with any yoga asana, but you must finish with a corpse pose. It has definite impacts on lowering blood sugar, balancing blood pressure, and calming your body and mind. It will take your body to a meditative stage where you will no longer be able to feel stress. Moreover, it is a traditional way to finish your yoga session.

Benefits of Diabetes patients:

• This posture brings a deep, meditative state of rest.
• This posture leaves you in a state of rejuvenation.
• It helps reduce blood pressure, anxiety, and insomnia.

Process To do this:

1. Lie down straight on your back and close your eyes
2. Relax your mind and body. Take your time to feel the weightlessness around you.
3. Do not think anything. Release the stress and relax completely.
4. Breathe as normal without holding your breath.
5. Hold this position for 15-20 minutes.
6. Now, stand up and feel your stress-free body.>

7. Legs Up the Wall - (Viparita Karani)

 The name of this yoga pose for diabetes control itself defines that it is a reversed pose. This yoga helps improve blood circulation in your body which controls blood sugar levels. This restorative inversion allows for relaxation. This helps lower stress levels, which may in turn help lower blood pressure and blood sugar levels. It can also help relieve headaches, boost energy, and increase circulation. Legs up the wall yoga pose stimulates your internal organs like the pancreas. Therefore, this pose makes a significant impact on controlling your diabetes. Regularly practicing this pose helps in controlling blood pressure and lowering your blood sugar levels. Along with this, the legs up the wall pose to relax your body by improving blood circulation and improving energy levels. To stimulate your pancreas and get your internal organs together, legs up the wall makes a significant impact on your diabetes. It reduces stress, controls blood pressure, and lowers blood sugar levels. Additionally, it is an ideal pose for relaxation as it boosts circulation and energy levels.

It helps our muscles work:

• Hamstrings
• Pelvic muscles
• Lower back
• Front torso
• Back of the neck

Process To do this:

1. Lie down along the side of the wall. Use a folded towel under your head for support.
2. Keep your legs up the wall while making an angle of 90 degrees with the wall.
3. Relax your head, neck, chin, and throat.
4. Stretch your arms while keeping them beside your body.
5. Stay in this pose for 5-10 minutes or more. Later, slide your legs slowly toward the ground.

8. Mountain Pose - (Tadasana)

It is a simple yoga pose but needs the perfect technique to transform your body and mind. It helps in improving concentration, increase the strength of your knees, and promotes flexibility of your spine. The Mountain pose creates more space within your body and allows the internal organs to work more efficiently. Therefore, it helps improve blood circulation and promotes insulin sensitivity to control your blood sugar levels.

Process To do this:

1. Stand straight on the flat ground and keep your arms on the sides of your body.
2. Keep your palm in the upward direction.
3. Slowly breathe in and extend your arms up and down to the sides of your body.
4. Hold this position for a while.
5. Repeat this position ten times. Exhale slowly and bring down your arms back to the starting position.

9. Frog Pose - (Mandukasana) 

Mandukasana or frog pose is another effective yoga asana for diabetic patients that works on your stretchability. Furthermore, this pose combats constipation and digestive disorders. It is one of the best yoga poses for people with diabetes. It helps in stretching the pancreas to promote the release of insulin. Along with this, it also promotes better digestion health and improves the function of the other glands in your body. You should avoid this pose if you have backache, ankle injuries, hypertension, migraine, or insomnia.

Process To do this:

1. Fold your knees backward and sit down on the ground with the assistance of your knees.
2. Make a fist and put your hand on your stomach. Keep your fist in such a way that the joint of your fists comes at the navel.
3. Place your fist firmly and press your stomach.
4. Bend forward in this position and try to touch the ground with your forehead
5. Hold this position for 15-20 seconds then, exhale and relax.

10. Wheel Pose - (Chakarasna) 

It is another effective yoga for diabetes control. In this pose, you have to bend backward and touch the ground with your palm. This asana helps in stretching your spine and relaxes it. Regular practice of the wheel pose helps in reducing stress and calms down your mind. It strengthens the pancreas which stimulates the release of insulin for balancing your blood sugar level. Along with this, it also improves the health of your kidney and liver. These are at high risk of diabetes complications.

Process To do this:

1. Lie down on your back. Bend your knees and bring your legs close to your hips.
2. Bring your palm under your shoulder such that your fingers point towards your shoulders. Keep your elbows shoulder-width apart.
3. Press your palm firmly on the ground and inhale while lifting your shoulders, elbows, and hips.
4. Straighten your arms and legs so that your hips and shoulder feel the upward push.
5. Hold this pose for a few seconds then, bend your elbows and shoulders first to bring your head down. After that, bend your knees to lower your hips and spine to the ground.

11. Plow Pose - (Halasana) 

Halasana is another excellent yoga asana to cure diabetes. Along with maintaining diabetes, it revitalizes the thyroid glands. People with diabetes who have a sedentary lifestyle should practice halasana. It helps to control the adverse effect of diabetes on your body. This pose involves your abdomen muscles. Therefore, it helps in reducing belly fat and promotes the secretion of insulin in your body. As a result, it controls your blood sugar levels while regularly practicing this yoga asana minimizes the risk of diabetes type-2. This inversion may help stimulate the thyroid gland, increase circulation, and reduce stress. Its therapeutic effects may also help relieve backache, headache, and insomnia.

It helps our muscles work:

• rotator cuff
• hamstrings
• trapezius
• spinal extensors

Process To do this: 

1. Lie down on your back on the ground. Keep your hands straight on the sides of your body, palm facing towards the ground.
2. Inhale slowly and raise your legs 90 degrees.
3. Exhale slowly and keep the legs straight. Gradually, move your legs from the top of the head to the back. Try touching the ground with the toes of your feet.
4. You can take the support of your hand to push your waist upward so that you can touch the ground with your toes.
5. Now, keep your hands straight on the ground. Stay in this pose for some time and normalize your breathing while coming back to the initial position.

12. Half Lord of the Fish pose - (Ardha Matsyendrasana) 

The Sitting half spinal twist massages the abdominal organs, increases the oxygen supply to the lungs, and makes the spine supple. It also helps calm the mind and improves blood flow to the spine. This asana massages the internal organs for better functioning. It is a retreat for the liver and pancreas. Ardha Matsyendrasana involves a half-spinal twist that helps in improving your energy levels and promotes the release of insulin in your body. Therefore, this pose helps in controlling your diabetes and keeps your energy levels high. This name is translated as “Half Lord of the Fishes Pose” from Sanskrit which is a seated and half-twisted pose that is beneficial for diabetic patients. This pose stimulates digestion and squeezes the toxins out of the body. This twisting pose stimulates the abdominal organs, which may help lower blood sugar. It’s also thought to improve digestion and boost your energy levels.

It helps our muscles work:

• Rhomboids
• Serratus anterior
• Erector spinae
• Pectoralis major
• Psoas

Process To do this

1. Sit on the ground while keeping your legs out in the front.
2. Bend your knees and keep your feet on the ground. Then, slide your left leg under the right leg.
3. Step your right foot over the left leg and make it stand on the floor.
4. Now, put your right hand against the floor and behind your hips. Set your arm on the left side of your right knee. Point the right knee towards the ceiling.
5. Sit in this pose for around a half minute and then relax.

13. Seated Forward Bend (Paschimottanasana)

The Two-legged forward bend massages and tones the abdominal and pelvic organs and helps people suffering from diabetes. This yoga posture helps balance the prana in the body and also calms the mind. If you want to practice a therapeutic approach in terms of yoga for diabetes, here is the one yoga asana for you. A seated forward bend is an excellent option for people with diabetes. It controls diabetes, reduces blood pressure, and balances insulin levels in your blood. People also love this pose because it helps in weight loss. Besides, it can relieve stress, fatigue, headache, and anxiety. This seated and forward bending yoga is quite an easy one to start with. This yoga not only helps cure diabetes but also works on your stretchability before starting other complicated poses. This pose is a therapeutic forward bend. In addition to lowering blood pressure and promoting weight loss, this pose may help relieve anxiety, headache, and fatigue.

It helps our muscles work:

• pelvic muscles
• erector spinae
• gluteus maximus
• gastrocnemius

Yoga Benefits

• Lower blood pressure.
• Remove extra fat from your body.
• Reduce headache, anxiety, and fatigue.
• Relax the mind and relieve stress and mild depression.
• Tone the abdominal and pelvic organs.

Process To do this:

1. Sit on the floor and stretch your legs out straight in front of you.
2. Inhale, raise both hands above your head, and stretch up.
3. Exhale while bending forward and holding the toes with respective hands.
4. Your forehead must touch the knee joint in the bent position. Close your eyes. Breathe (2-3 times).
5. Inhale while raising your head and releasing your hands.
6. Exhale, and lower the arms.

14. Reclining Bound Angle Pose (Supta baddha konasana):

This is a restorative pose that can help calm your nervous system. This pose can also help reduce your stress levels, which may help lower blood pressure and blood sugar levels. It’s also thought to stimulate the abdominal organs, bladder, and kidneys.

It helps our muscles work:

• adductor
• grain muscles
• pelvic muscles
• psoas

Yoga Benefits

• Lower stress levels.
• Control blood sugar and blood pressure levels.
• Calm the nervous system.
• Stimulate abdominal organs, kidneys, and heart.

Process To do this:

1. Sit with your legs extended forward.
2. Fold your knees and pull your feet closer to your trunk bringing the soles of your feet together.
3. Place your elbows on the floor behind you to help lean on the ground.
4. Stretch your arms to the side and breathe naturally (for 2 mins).
5. Use your elbows to lift your body up.
6. Straighten your legs and relax.

15. Supported Shoulder Stand (Sarvangasana):

Sarvangasana comes with multiple benefits, from increasing your strength to improving digestion. But it is known for boosting metabolism and balancing thyroid levels. Sarvangasana or the shoulder stand strengthens the upper body, abdominal muscles, and legs, improves the respiratory system, and improves sleep.

It helps our muscles work:

• rectus abdominis
• trapezius
• rotator cuff
• quadriceps

Yoga Benefits

• Calm the brain and relieve stress.
• Stimulate the thyroid and abdominal glands.
• Reduce fatigue and alleviate insomnia.
• Improve circulation.

Process To do this:

1. Lie in a supine position.
2. Exhale and lift both legs in an upward direction.
3. Bend your legs towards your head slowly. Move your hands to the lower back for support.
4. Inhale and point the toes towards the ceiling. Relax.
5. Release the pose by lowering your legs back to the ground.

16. Upward-Facing Dog  - (Urdhva Mukha Shvanasana): 

This is a powerful back-bending asana that requires immense muscle strength and is a part of the famous Surya Namaskar.

Yoga Benefits

• Improve posture and stimulate abdominal organs.
• Relieve fatigue, sciatica, and mild depression.
• Control obesity and boost circulation.
• Maintain blood pressure.

Process To do this:

1. Lie on your stomach with your legs extended behind you.
2. Straighten your elbows and lift your chest until your shoulder is stacked directly over your wrists.
3. Lower the hips. Press the top of your feet into the floor.
4. Keep your gaze straight ahead. Remain in this pose for 30 seconds.
5. Release the pose.

17. Supine Spinal Twist - (Supta Matsyendrasana):

This restorative twisting pose also helps stimulate the abdominal organs, which may help lower blood sugar levels. The pose may also help alleviate pain and stiffness in your spine, back, and hips.

It helps our muscles work:

• erector spinae
• rectus abdominis
• trapezius
• pectoralis major

Yoga Benefits

• Encourage blood flow to the digestive organs.
• Stimulate the abdominal organs.
• Control blood sugar levels.
• Massage the spine, back, and hips and relieve their pain and stiffness.

Process To do this:

1. Lie on your back with your arms stretched out at shoulder level.
2. Bend your knees towards the chest and move your knees together to the left side.
3. Use your left hand to put slight pressure on the bent knees.
4. Relax and breathe for 30 seconds.
5. Slowly, stretch out your legs. Now, repeat the same on the other side of the body.

18. Kapalbhati Pranayama - ( Breathing Practice in Yoga)

Kapalbhati is a shat kriya (Yogic Cleansing), which tells us in simple terms that it is a process that will clear out toxins from our body and help us remain healthy. To break it down, 'Kapalbhati' comes from the word 'Kapal' which means forehead, and 'Bhati' which means 'to shine', lighting, glowing or illuminating. Pranayama series of breathing exercises. yoga Can Kapalbhati cure diabetes

Can Kapalbhati reduce diabetes?

Kapalbhati Pranayama is a breathing exercise that helps in improving the efficiency of the pancreas. It, therefore, promotes the secretion of insulin in your body to maintain blood glucose levels. Sit in a comfortable position to do kapalbhati pranayama for diabetes. Place your hands on your kneecap. Take a deep breath through your nostrils and fill your belly with air. Then, put your hand on your stomach and exhale by pushing the abdominal wall towards the spine. Another effective yoga asana to cure diabetes is Kapalbhati Pranayam. It works on your breathing and improves respiratory activities as well as your sugar level. Kapalbhati is good for the pancreas.

Process To do this:

1. Sit comfortably with your back and spine erect.
2. Place your hands on the knees with palms facing upwards.
3. Inhale deeply.
4. While exhaling you need to pull your stomach. Pull your navel back towards the spine but only as much as you comfortably can.
5. You may feel the abdominal muscles contract on your stomach.
6. Now relax. As you relax, your breath will automatically flow into your lungs.
7. Take around twenty breaths to complete one session of KapalBhati Pranayama.
8. After this one session of KapalBhati Pranayama, feel your body getting relaxed and try to notice any changes that you can.
9. Do two more sessions of KapalBhati Pranayama

.

Kapalbhati Pranayama benefits

• Improve the rate of metabolism, helping in better digestion and weight loss
• Helps reduce belly fat
• Improves blood circulation and brings a glow to the face
• Improves functioning of the digestive tract, absorption, and adsorption of nutrients
• Clears the nadis (energy channels)
• Rejuvenates the nervous system and enriches brain cells
• Results in a concentrated and focused mind.
• Focuses on abdominal organs so it is very beneficial to people with diabetes

Precautions of Yoga Asanas For Diabetes

Yoga requires expertise and thus should be practiced under the guidance of qualified yoga professionals. Some styles of yoga may not be suitable for everyone. General precautions to be followed are as follows:

1. Practice yoga in the morning time 
2. Beginners in yoga should avoid hard yoga practices.
3. Generally, yoga requires an empty stomach, but diabetic patients should take light snacks
4. Vigorous exercise and fast-paced yoga are done in hot temperature conditions. These are not recommended for patients with diabetes and heart diseases.
5. Diabetic patients should regularly monitor their body reactions after every physical activity.
6. Any sign or symptom or pain should not be overlooked if you are diabetic.
7. Don’t do yoga beyond your capabilities.
8. Any sign of dizziness, headache, etc. should be reported to the practitioner.

Which food will reduce diabetes?

[A]. Whole-grain food options include:

1. sprouted and whole-grain bread
2. legumes and beans
3. whole wheat pasta
4. wild or brown rice
5. high-fiber whole-grain cereal
6. other grains such as quinoa, amaranth, and millet

[B]. Low-fat protein sources and healthy fats 

Foods that are high in sodium, saturated fats, cholesterol, and trans fats can elevate your risk for heart disease and stroke. However, that doesn’t mean that you have to avoid all fats.

1. olive oil
2. avocados
3. nuts and seeds

Foods Avoid:

1. meat ( Mutton ) 
2. processed lunch meats
3. high-fat dairy products like cheese 

[C]. High-fiber fruit options include:

1. blueberries
2. raspberries
3. blackberries
4. cranberries
5. pears
6. cantaloupes
7. grapefruit
8. cherries

Fruits Avoid:

1. watermelon
2. pineapple
3. raisins
4. apricots
5. grapes
6. oranges

Vegetables are also a great addition to every meal. They are low in calories and high in water content so they can help you feel full with fewer calories. Go for color and increased variety.

[D]. Some good options include:

1. broccoli
2. spinach
3. peppers
4. carrots
5. green beans
6. tomatoes
7. celery
8. cabbage

Plan your mealtimes

If you have diabetes, you should spread your carbohydrate intake throughout the day to avoid unnecessary spikes in your blood sugar levels. And be sure to choose portions that help you meet or maintain your weight goals.

Benefits of Yoga For People With Diabetes

People with diabetes are at the risk of developing several health complications. Therefore, diabetes patients need to keep their blood sugar levels in control. Besides medications and insulin therapy, yoga is the best way to adjust your blood sugar levels to normal. Yoga keeps your stress level low, protects against cardiac diseases, prevents diabetic neuropathy, and boosts strength and balance to promote overall health. Starting with yoga exercise for diabetes can be daunting for those who are physically inactive for some time. However, it is a gentle way to improve health and build strength. It also helps in improving your physical and mental well-being. Yoga Can yoga reduce diabetes?

Regular practice of yoga benefits the body in the following ways:

1. It improves digestion, circulation, and immunity
2. Yoga enhances the function of neurological and endocrine organs
3. It can prevent and provides relief from chronic illnesses
4. Overall the body feels healthier, more energetic
5. Controlling mental stress (stress management)
6. Using controlled breathing techniques, meditation, and body postures
7. helps regulate cortisol and other stress hormones
8. Exercising the muscles 
9. Promoting weight loss 
10. Improving your mental attitude 
11. Keeping your stress levels low
12. Protecting your cardiac health
13. Preventing the risk of diabetic neuropathy
14. Boosting strength and balance

Benefits of Yoga 

Most, if not all, people who undergo regular yoga training experience improvements in their mental and physical health.

These benefits can include:

1. Better sleep
2. Reduced anxiety and depression
3. Enhanced feelings of well-being
4. Relief from chronic illnesses
5. Improved digestion, circulation, and immunity
6. Improved posture, flexibility, and strength
7. Enhanced concentration and energy levels
8. Enhanced function and efficiency of respiratory, neurological, and endocrine organs 

yoga pranayam for high blood sugar

• Practicing yoga regularly can help improve your overall well-being and may help manage your diabetes.
• If you’re new to yoga, talk to your doctor before adding this exercise to your routine. They can walk you through any potential risks and offer guidance on how to establish and maintain a healthy lifestyle.
• If you’d prefer to practice at home, you can use books, articles, and guided online classes to develop your practice. Begin with a short practice of 10 minutes per day, and work your way up from there.
• You can also take classes at a studio. Be sure to discuss your condition and intentions with your teacher so that they can develop a practice suited to your needs.
•  Although there isn’t a one-size-fits-all diet for diabetes management, certain dietary choices should act as the foundation for your individual diet plan. Your diet plan should work with your body, not against it. so the food you eat mustn’t spike your blood sugar levels too high.
• Keep reading to learn more about how what you eat can affect your blood sugar, as well as which foods you may want to pick up at the grocery store or toss out of your pantry

Conclusion

Yoga is considered to be a promising, cost-effective option in the treatment and prevention of diabetes, with data from several studies suggesting that yoga and other mind-body therapies can reduce stress-related hyperglycemia and have a positive effect on blood glucose control.

Yoga can also treat diabetes or in the case of type 2 diabetes. Stress is one of the contributing factors that cause an imbalance in blood sugar levels. Stress results in hypertension, increased risk of cardiovascular diseases, and insulin resistance. Practicing yoga gives a therapeutic effect and effectively reduces stress levels. Thereby, it helps in controlling diabetes. Several poses improve the strength, balance, and flexibility of your body. Body strength and balance reduce liver fat. It also improves blood sugar levels in people with obesity and diabetes type-2.

Regular yoga practice can help to focus the mind and create the right mental approach to dealing with diabetes.