Diabetes specialists across the world suggest 150 minutes of moderate physical activity per week and most people choose walking for that. This is because it is easy and convenient. Though a good choice, walking does have certain limitations. It does not concentrate on key muscle groups.
A better alternative for both diabetes control and overall well being is to combine walking with some simple yoga poses. Yoga relieves stress, reduces pain, increases flexibility, reduces symptoms, and helps people with diabetic neuropathy.
Here are five simple yoga poses that can work wonders for your diabetes management issues.
Reclined Bound Angle Pose
This is for those times you want to put your nervous system in a state of Zen. Not only will it reduce strain, it is thought to improve digestion and increase blood circulation in the abdominal organs.
- Sit and join the soles of your feet with your knees bent toward the sides.
- Slowly lay down on the floor without disjoining your feet.
- Rest your palms near your hips, facing downward or lift it on the sides of your head and stretch them out.
- In order to deepen the stretch, weigh down on your thighs gently.
- Stay put for 1-10 minutes.
- To come out of the pose, press your knees together and roll over to the right side. Take support of your hand to sit up.
2. Supine spinal twist
If you come home feeling stiff, here is an excellent feel-good stretch for your back, spine, and hips. It gives you an internal massage by stimulating your abdominal organs and thereby dropping blood glucose levels.
- Lie on your back and bring your knees in a downward direction towards your chest.
- Lay your arms along the length of your body with your palms facing down.
- Move your knees towards the left-hand side.
- Keep both your knees close together near the hip.
- Gaze in any direction.
- Stay put for a minimum of 30 seconds.
- Repeat on the other side.
3. Seated forward bend
Unwind with this forward bend. If you’re looking to lose weight,bring blood pressure in control, relieve headaches and anxiety, this pose will serve you well.
- Sit with your bottom supported on a folded blanket and your legs stretched straight in front of you.
- If you are uncomfortable, support your knees from under with a prop.
- Press through the soles of your feet as it they are against a wall and flex your feet.
- Outspread your arms up overhead, rooting into your sitting bones andexpanding your spine.
- Pivot at your hips as you fold forward.
- Move your hands down further to your feet. Your torso will start to fold into your legs.
- Stay in the pose between 1- 3 minutes.
4. Child’s Pose
One of those poses that will free you from the shackles of your demanding life and make you feel at home, presenting to you the child’s pose. Trust the yogis to give you your get-out-of-pain-free card which also results in encouraging the production of insulin-producing beta cells. Win-win.
- Kneel down with your knees hip-width apart.
- Lower your bottom to the heels.
- Should you feel like you need support, place a cushion between your calves and thighs.
- Rest your torso over your thighs and put your forehead to the floor.
- Straighten out your arms in front of you along the body with palms facing in the upward direction.
- Stay in the pose for 1- 5 minutes.
- Get into a seated position to release from the pose.
5. Triangle Pose
The triangle pose is known to activate every organ of the body and generously stretch the hamstrings, groin, and hips. It is great for someone with low back pain, stress, and diabetic neuropathy.
- Stand and set your feet wide apart. Align your heels while doing this.
- Turn the right foot out by 90 degrees.
- Raise your arms up to shoulder length so that they are parallel to the floor.
- With your right hand reach for the right foot and turn your left hand towards the sky.
- Stay in the pose for a while. You may increase the duration from five seconds to one minute with practise.
- Repeat the same on the left side.