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5 Yoga asanas for Diabetes
India is known as the "diabetes capital of the world", since many citizens are living with this chronic condition. Diabetes is a chronic disease where the body cannot regulate blood sugar levels. This can happen because the pancreas doesn't produce enough insulin, or because the body doesn't use insulin properly. Diabetes is usually life-long and not reversible, (except in cases of gestational diabetes where blood sugar levels can go back to being normal post delivery), though it can be managed with treatment, and keeping blood sugar under control. Along with medications, some Yoga asanas can also help with Diabetes. Here are 5 of them (not to be used as a substitute for medication)
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Tadasana (Mountain Pose)
Benefits:
Tadasana improves posture, strengthens legs, and enhances circulation. It helps balance the body and mind, which can support better blood sugar control.
How to do it:
Stand with feet together and arms by your sides.
Inhale and raise your arms overhead, palms facing each other.
Stretch your entire body upwards and rise onto your toes if comfortable.
Hold the position for a few breaths, then slowly lower your arms and heels.
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Dhanurasana (Bow Pose)
Benefits:
This pose strengthens and stimulates the pancreas, which plays a key role in insulin production. It also improves digestion and tones abdominal muscles.
How to do it:
Lie on your stomach with legs apart.
Bend your knees and hold your ankles with your hands.
Inhale and lift your chest and legs off the floor, pulling your legs upward and backward.
Keep your gaze forward and hold for 15-20 seconds.
Exhale and slowly release.
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Bhujangasana (Cobra Pose)
Benefits:
Bhujangasana strengthens the spine and abdominal muscles while stimulating the pancreas. It helps lower blood sugar and improves respiratory function.
How to do it:
Lie face down with legs stretched out and hands under your shoulders.
Press your palms into the floor and lift your chest while keeping your hips on the ground.
Look straight ahead and hold the pose for 20-30 seconds.
Exhale and gently lower down.
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Ardha Ustrasana (Half Camel Pose)
Benefits:
This backbend stretches the front body and stimulates abdominal organs, helping improve digestion and insulin sensitivity.
How to do it:
Kneel with knees hip-width apart.
Place your right hand on your right heel and raise your left arm overhead.
Arch your back gently and look upward.
Hold for 15-20 seconds and repeat on the other side.
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Paschimottanasana (Seated Forward Bend)
Benefits:
This pose calms the nervous system, improves digestion, and stimulates the pancreas. It also helps reduce stress and anxiety.
How to do it:
Sit with legs stretched straight in front of you.
Inhale and lengthen your spine.
Exhale and bend forward from the hips, reaching for your feet or shins.
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