Avoid Diabetes By These 7 Yoga Poses

Regular yoga practice can help you to reduce the level of sugar in the blood. Stress  is one of the major reasons for diabetes. It increases the secretion of glucagon  in the body. The consistent practice of  pranayam, yoga aasanas,and a few minutes of meditation can help you to reduce stress in the mind and protect the body from its bad effects. The practice of yoga is also a proven to lose weight and slow the process of fat accumulation. 

Pranayam

                       

 Pranayam

 Pranayam can helps oxygenate your blood, and improves circulation.  It also calms the mind and gives your rattled nerves some much needed rest. 

Steps to do this pose: 

• Sit on a yoga mat on the floor. Fold your legs like padmasana or sit cross legged.
• Now straighten your back, keep your chin parallel to the floor close your eyes and place your hands on your knees .
• Breath in deep and hold your breath at least for five counts. Exhale slowly and repeat this process at least ten times. 

Setubandhasana

  Setubandhasana

This pose not only helps keep one’s blood pressure in control but also helps to relax the mind, it helps  to improves digestion, 

 Steps to do this pose:

•  Lie flat on your yoga mat, with your feet flat on the floor.
• Then exhale and push up, and off the floor with your feet.
• Raise your body up such that your neck and head are flat on the mat and the other part of your body is in the air.
• You can use your hands to push down for added support.
• If you are flexible you can even clasp your fingers.

Tip: Avoid doing this yoga pose if you have a neck or back injury.

Balasana

Balasana

This aasan also known as  child’s pose but  this is a great stress buster. It gently stretches the hips, thighs and ankles, calms the mind and helps to reduce stress. It is also helpful for lower back pain .

Steps to do the pose:

•  Sit on the floor with your weight on your knees.Just like the picture. Now flatten your feet onto the floor and sit on your heels.
• Spread your thighs apart a little.your hand flatten your hand towards the head.
• You can also rest your forehead on the floor if you are flexible.
• Breath normal and You can stay in this pose for as long as three minutes or as little as five counts

Tip: If you are pregnant, have a knee injury  do not try to do this pose.

Vajrasana

Vajrasana

This is a simple pose that is great to relax the mind and  improve digestion.

• Sit on a yoga mat and Kneel on the mat, and let the top surface of your feet touch the mat, such that your heels are pointing upwards.

• Now gently place your buttocks on your heels. It is very important to note that your heels are on either side of your anus.

• Now place both your palms on your knees and facing downwards. Close your eye and breath in deeply at a steady.

                                                                          

Sarvangasana

Sarvangasana

• This pose is popularly known for its ability to regulate the working of the thyroid glands. These glands are responsible for the  functioning of our entire body including the digestive, nervous, reproductive system, regulating metabolism and respiratory system.

Steps to do this pose:

• Lie on a yoga mat with your legs extending outwards.
• Now slowly raise your legs  by first folding them at the knees.
• Place your palms along your back and hips to support it, and raise your body while pointing your toes to the ceiling.
• All your weight should be on your shoulders.
• Your elbows should be touching the floor . Hold this pose for as long as you are comfortable.

Tips: Do not do this pose if you suffering from any neck or spinal injuries. 

Dhanurasana

 Dhanurasana

This pose is great to strengthen your back, spine and stimulate the reproductive organs. 

Steps to do this pose:

• Lie on your stomach with your feet hip-width apart and your arms by the side of your body.

• Fold your knees and hold your ankles.  Breathing in, lift your chest off the ground and pull your legs up and back.

• Look straight ahead with a smile on your face. 

• . After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground.

Tip: Do not practice this pose if you have high or low blood pressure.

Ardha Matsyendrasana

    

Ardha Matsyendrasana

This asana is specifically designed to increase the capacity of your lungs to inhale and hold more oxygen.

Steps to do this pose:

• Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect.
• Bend your left leg and place the heal of your left foot beside your right hip 
• Now, Take the right leg over your left knee and then place your left hand on your right knee and your right hand behind you.
• Twist at the waist, shoulders and neck in this sequence to the right and look over the right shoulder. Hold and continue with gentle long breaths in and out.

Tip: If you have a back injury,then do this pose only in the presence of a certified trainer