Top 10 yoga poses to keep diabetes under control

With the rising number of people being diagnosed with diabetes, it is no wonder scientists are looking for newer methods to treat the disease. One of the cornerstones of controlling one’s blood sugar is regular and holistic exercise. And Yoga is one such ancient, holistic way to do so.

Exercise is the key

One suffers from diabetes when the blood cells do not respond to insulin produced in the body. When you follow a regular exercise regimen, your body starts responding to insulin, helping to reduce your blood glucose. Exercise also helps improve blood circulation in your body, particularly in the arms and legs, where diabetic patients most commonly encounter problems. It is an excellent way to fight stress, both at the body and mind level, which in turn helps keep one’s glucose levels down.

1. Pranayam: 

Breathing in deeply and breathing out 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 in either padmasana or sit cross legged. Now straighten your back, keep your chin parallel to the floor, place your hands on your knees with your palms facing upwards and close your eyes. Breath in deep and hold your breath for five counts. Exhale slowly. Repeat this process at least ten times. Once you are done, rub your palms together till they are warm, and place them on your eyes. Now slowly open them and smile.

2. Setubandhasana: This pose not only helps keep one’s blood pressure in control it also helps to relax the mind, improves digestion, relieves the symptoms of menopause in women and stretches the neck and spine.
Steps to do this pose:

Lie flat on your yoga mat, with your feet flat on the floor. Now 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 rest 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 just below your raised back for that added stretch. The key here is to not overexert or hurt yourself while doing this pose. 
Tip: Avoid doing this pose if you have a neck or back injury.

3. Balasana: Known quite aptly as the child’s pose this is a great stress buster. It gently stretches the hips, thighs and ankles, calms the mind and helps relieve stress and fatigue. It is also a great remedy for that lower back pain you might have from long hours of sitting.
Steps to do the pose:

Sit on the floor with your weight on your knees. Now flatten your feet  onto the floor and sit on your heels. Spread your thighs apart a little. Exhale and bend forward from your waist. Let your stomach rest on your thighs and extend your back. Now stretch out your arms in front of you to elongate the back. You can also rest your forehead on the floor. This may require flexibility, so don’t push your body beyond its limit. You will get better with time.
This is a resting pose so you should ideally breath at a normal pace. 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 or have diarrhoea do not do this pose.
Shavasana and yoga nidra are also very helpful in controlling hypertension. 

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