Easy Yoga poses to keep Diabetes under Control !!!


Diabetes is a condition that is characterized by involvement of extreme sugar levels in the blood. It possibly occurs due to insulin attraction or when the insulin in the body is present in good amount. Insulin is a hormone which helps the glucose get into our cells to give us energy.The number of patients suffering from diabetes are growing exponentially. The number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014.

Regular yoga practice can help reduce the sugar levels in the blood, along with lowering blood pressure, reducing the symptoms and slowing the rate of progression of diabetes, as well as lowering the severity of further complications.

Like for most lifestyle diseases, stress is one of the major reasons for diabetes.It increases the secretion of glucagon hormones in the body, which are responsible for increasing blood sugar levels. Consistent practice of yoga asanas (body postures), pranayamas and a few minutes of daily meditation can help very much to reduce stress in the mind and body. This, in turn, reduces glucagon and can also help improve insulin action.

Here we have brought for you some of the easiest and very effective yoga posses to help control diabetes in a very effective way:

1. Pranayam


Breathing in deeply and breathing out helps to inject more oxygen in the blood, and improves circulation. It also helps to calm the mind and gives rest to the nerves.

Steps to do this pose:

  • Sit on a yoga mat on the floor. Fold your legs and 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 deeply and hold your breath and count till five. Exhale slowly. Repeat this process at least ten times.
  • Once you are done, rub your palms together till they get warm, and place them on your eyes. Now slowly open them and smile.

2. Balasana

Balasana Also known 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 . It is also a great remedy for lower back pain.

Steps to do this pose:

  • Sit on your heels with your big toes touching and rest your hand on your thighs.
  •  Lower your belly and chest to rest between your knees, touching your forehead with the floor.
  • Relax your arms back beside your shins, palms facing up.
  • Soften your breath by taking 5 to 10 long, deep inhalations and exhalations.

3. Vajrasana

This is a very simple pose that is great to relax the mind, improve the digestion and massages the kanda. According to Ayurveda, kanda is a point or spot about 12 inches above the anus that is the point of convergence for over 72,000 nerves present in our body.

Steps to do this pose:

  • Place a yoga mat on the floor.
  • Kneel down on the mat, and let the top surface of your feet touch the mat, such that your heels are pointing upwards.
  • Now gently rest your buttocks on your heels. It is important to note that your heels are on either side of your buttocks.
  • Now place both your palms on your knees, facing downwards. Close your eye and inhale deeply at a steady rate.

4. Chakrasana

Chakrasana is great to stretch the spine and relax the back muscles. Moreover it helps relax the mind and makes the person stress free.

Steps to do this pose:

  • To do this pose start by lying on your back with your arms horizontally stretched out in line to your shoulders.
  • Bend your knees and bring your feet close to your hips. The soles of your feet should be on the ground.
  • Swing your knees to the left until the left knee touches the ground (the right knee and thigh should rest on the left knee and thigh).
  • Simultaneously, turn your head to the right and look at your right palm. Make sure your shoulder blades touch the ground.
  • While the body is twisted, there is a tendency for one of your shoulder blades to lift off the ground. You must work against this tendency for the stretch to be effective.
  • Feel the stretch in the thighs, groin, arms, neck, stomach and back as you hold the pose. With each exhalation, relax deeper into the pose.
  • After a few minutes, you may slowly turn your head back to the centre, and straighten the torso and legs. Mirror the pose on the other side.

5. Setu Bandhasana

Setu Badhasana Also known as bridge pose, this pose helps keep blood pressure in control and it also helps to relax the mind, improves digestion,and stretches the neck and spine.

Steps to do this pose:

  • Lie flat on the floor or on the 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 if you need more support.
  • The key here is to not overexert or hurt yourself while doing this pose.

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