We all are aware of how beneficial yoga is for health. It can prove to be helpful even in the most serious diseases, but often people feel that diabetes is a disease that can never be cured, so let us tell you that through yoga you can also get help in controlling your blood sugar level and diabetes. So, see below some effective morning yoga for diabetes India.
Table of Contents
Surya Namaskar:
These 12 steps of yoga postures help in pumping the body and improving blood circulation and are considered very beneficial for diabetes patients. This is one of the most effective morning yoga for diabetes India.
Steps:
Pranamasana:
Stand at the edge of your yoga mat. Now keep your feet together and balance your weight equally on both feet. Expand your chest and relax your shoulders. Breathe in raise both hands from the side and exhale, bring your palms together in front of the chest in a prayer position.
Hastautanasana:
Now in the next step, while breathing in, raise the arms up and back while keeping the biceps near the ears. In this posture, an attempt is made to stretch the entire body from the heels to the tips of the fingers.
Hastapadasana:
Bend forward from the waist while keeping the spine straight while exhaling. As you exhale completely, bring your hands to the floor beside your feet. You can bend the knees if needed to bring the palms down to the floor. Now make a slight effort to straighten the knees.
Ashwa Sanchalanasana:
Breathe in and push your right leg back as far as possible. Bring the right knee to the floor and look up.
Dandasana:
Inhale take the left leg back and bring the whole body in a straight line. Keep your arms straight on the floor.
Ashtanga Namaskar:
Slowly bring your knees to the floor and exhale. Take the hips back a little, slide forward, and then rest your chest and chin on the floor. Lift your posterior a little. Both hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
Bhujangasana:
Slide forward and lift the chest up into a cobra pose. You can keep your shoulders bent in this pose, keeping your elbows away from your ears. Now look up at the ceiling
Adho Mukha Svanasana:
Exhale, lift the hips and tailbone up, and bring the body into an inverted ‘V’ pose. If possible, try to keep the heels on the floor and make an effort to lift the tailbone up.
Ashwa Sanchalanasana:
Inhale, bring the right foot forward between both hands. The left knee goes down to the floor. Press the hips down and look up.
Hastapadasana:
Exhale and bring the left leg forward. Place the palms on the floor. You can bend the knees if necessary. Straighten the knees slowly, and if you can, try and touch your nose to the knees. Keep breathing.
Hastautanasana:
Breathe in and bend the spine upward. Raise the hands and bend backward slightly, pushing the hips slightly outwards.
Tadasana:
As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.
Dhanurasana:
This posture massages the abdominal organs, improves digestion and stimulates the pancreas, which also improves insulin secretion. This is one of the most effective morning yoga for diabetes India.
Steps:
- To practice Dhanurasana yoga, first lie down on your stomach and keep your hands near your feet.
- Now bend your knees and hold them.
- While breathing, lift your chest and pull your feet with your hands.
- Focus on the speed of your breath.
- Stay in this position for 15-20 seconds and then come back to normal.
Paschimottanasana:
Bending forward in Paschimottanasana stretches the hamstrings, improves digestion, and keeps the pancreas and kidneys healthy. This is one of the most effective morning yoga for diabetes India.
Steps:
- To do Paschimottanasana yoga, first, sit on the ground with both legs spread out.
- Now take a deep breath and bend the body forward.
- Touch the soles of the feet with your hands and the nose with your knees.
- Remain in this position for some time and then come back to the previous position.
Setu Bandhasana:
This pose helps improve digestion, massages the abdominal organs, and triggers the thyroid and pancreas. This is one of the most effective morning yoga for diabetes India.
Steps:
- To do Setubandhasana yoga, first, lie down on your back and keep your hands at your sides.
- Now slowly bend your legs from the knees and bring them near the hips.
- Raise the hips as much as possible above the floor.
- Hold your breath in this position for a while and then exhale and come back to the previous position.
Balasana:
Child’s Pose promotes relaxation and improves blood circulation. Diabetes patients also get relief by doing this yoga. This is one of the most effective morning yoga for diabetes India.
Steps:
- To practice Balasana, sit on your knees on the mat and touch both the ankles and heels.
- Now raise both hands straight above the head while breathing inwards. Note that the palms are not to be joined together.
- Then bend forward while exhaling. Keep in mind that you have to bend from the hip joints and not from the waist.
- Bend forward until the palms rest on the ground.
- Now rest the head on the ground. You are in the posture of Balasana.
- Relax the body in this posture take long breaths and do not exhale.
- Join the fingers of both hands tightly together. You can take support by placing the head between them.
- Now keep the head gently between both the palms and keep normal breathing.
- You can stay in Balasana posture for 30 seconds to five minutes.
Anulom Vilom Pranayama:
This yoga helps in balancing the nervous system, reducing stress, and improving lung functioning. This is one of the most effective morning yoga for diabetes India.
Steps:
- To do this yoga practice, first of all sit straight in meditation posture.
- Now make Gyan Mudra with the left hand close the right nostril with the thumb of the right hand and inhale through the left nostril.
- Then close the left nostril and exhale through the right nostril.
- Repeat this action. Keep in mind that benefits can be obtained only by doing this yoga practice correctly.
Shavasana:
This is a relaxation yoga done at the end of yoga, which helps in calming the mind reducing stress, and helps in controlling blood sugar levels. This is one of the most effective morning yoga for diabetes India.
Steps:
- To practice Corpse Pose, lie down comfortably on your back on the mat.
- Close your eyes and separate both legs. Keep the body completely relaxed.
- Keep in mind that both the thumbs of your feet are bent towards the side. Hands should be with the body but keep them at a little distance.
- Keep the palms open and upward. Slowly pay attention to every part of the body and keep the breathing speed slow.
- If you feel lazy while doing meditation, then increase the speed of breathing. Do not sleep while doing asanas.
- Focus on the body and breath. In 10-12 minutes, when the body is completely relaxed, you will be able to feel new freshness. Now slowly sit in the state of Sukhasana and open your eyes.
Kapalbhati Pranayama:
Kapalbhati Pranayama is very beneficial for diabetic patients. It strengthens the system and nerves of your body and the nerves of the brain. Along with this, it also gives energy to the body. Kapalbhati Pranayam improves blood flow in the body and also calms the mind. This is one of the most effective morning yoga for diabetes India.
Steps:
- To do Kapalabhati, sit in Padmasana and make Chitta Mudra with both hands.
- Take a deep breath and exhale with a jerk.
- During this, pull the stomach inwards.
- If you are a beginner in Kapalabhati, then practice for 5-10 minutes only and increase the practice with time.
Conclusion:
Nowadays everyone is worried about diabetes but is not ready to make any changes in their lifestyle. Apart from medicines, you can control sugar by making small changes in your diet and lifestyle.
