At first glance, who’d have thought that yoga can help lower the blood sugar level of diabetics?
For starters, when people think of yoga, most are probably thinking of relaxing if somewhat difficult to do positions and old Indian wise men. What most people, especially those who are suffering from the effects of high blood sugar, don’t know is that yoga can be an excellent addition to any diabetes management program.
The primary health benefit of doing yoga that will have a huge impact on your blood sugar management is natural weight loss. By losing weight, the glucose tolerance of those with type 2 diabetes will noticeably improve, ensuring that their body would utilize insulin better. In yoga, there will be a set of poses called asanas and breathing exercises called pranayama. These will be taught by your yoga master and usually involves progression from the easiest poses to more challenging ones.
Tin Omaga-Diaz, a certified yoga teacher and advocate, will show the yoga poses that beginners can try and add to their blood sugar management routine.
1. Sukhasana – Easy Pose
Don’t be fooled by the name of this pose. If you’re used to sitting on chairs all day or just being generally sedentary, this can be quite difficult. Even if this pose seems to be commonplace and a touch too simple to be even included as a yoga pose, Sukhasana can help draw you into a meditative state.
The reason why many people, especially beginners, would find the Easy Pose to be not so easy is because most of us are accustomed to sitting on chairs. While sitting on a chair, we tend to lean back, thus weakening our abdominal and back muscles.
Here’s a video that will show how Sukhasana is done.
For beginners, it would be better if you would try this pose with your back to a wall. This will keep you in position even as you begin to tire. The key benefit of this pose, other than calming your mind, is the strengthening of the back and you also manage to stretch your knees and ankles.
2. Bitilasana Marjaryasana – Cat-Cow Pose
This pose is actually a combination of two poses – Bitilasana for the cat pose and Marjaryasana for the cow pose. These poses are practiced together as a warm-up for the abdomen and the spine before attempting more difficult poses. By that nature, this is a pose perfect for beginners who are just starting out with yoga. The cat pose is performed during the inhale whereas the cow pose should follow once you exhale.
Here’s a video that will show how Bitilasana Marjaryasana is done.
Benefits of this pose include the easing of stress, relaxation of the mind, and the sharpening of the practitioner’s focus. Bitilasana Marjaryasana as a paired movement can be repeated up to 10 times. Many yogis attest that this pose can be done by all, even pregnant women.
3. Adho Mukha Svanasana – Downward-Facing Dog Pose
The name pretty much speaks for itself, Adho Mukha Svanasana literally means downward facing dog that looks it’s burrowing its face (mukha) downwards (adho) towards its shoulders. One of the most recognizable yoga poses, Adho Mukha Svanasana is the pose to do if you’re looking for the ultimate and rejuvenating stretch.
Here’s a video that will show how Adho Mukha Svanasana is done.
If you have carpal tunnel syndrome or in late-term pregnancy, you should steer clear from this pose. Benefits of Adho Mukha Svanasana include the easing of the symptoms of menopause and menstrual discomfort, strengthening of the arms and legs, improving the body’s digestion, and relieves headaches and back pains.
4. Tadasana – Mountain Pose
Recognized as the foundation of all standing poses, Tadasana literally means tree in Sanskrit. This yoga pose makes a good starting point for all other positions as well as a resting pose, although you can use this just as a tool to improve your posture.
The thing about Tadasana is that you’re not just standing when doing this pose, you have to be aware of each part of your body and how each part has a role in keeping you upright.
Here’s a video that will show how Tadasana is done.
Other than improving your posture and body awareness, Tadasana can help strengthen your legs and establish good alignment. This pose is generally safe for everyone, except those that are feeling dizzy or lightheaded.
5. Vrksasana – Tree Pose
This pose is basically Tadasana taken up a notch. With Vrksasana or tree pose, you need to stand upright on one leg. The simplest standing balance pose, Vrksasana is usually what yogis first teach their students. It might look simple and bit childish, however, make no mistake, it’s a lot harder to do than how it looks.
Here’s a video that will show how Vrksasana is done.
Most probably, you’ll wobble a bit and even fall on your feet while doing Vrksasana, however don’t let that frustrate or discourage you. This yoga position is very beneficial to your thighs, calves, and foot muscles. Furthermore, Vrksasana will help improve your posture.
6. Balasana – Child’s Pose
Resembling the fetal position of a baby, Balasana is a basic level yoga that can be done for at least 1-3 minutes. This pose is best done in the morning while you are well-rested and your mind is still free from the stress of daily life. Also, Balasana can be used as a counter posture for other asanas.
Yogis usually utilize this pose for warm-ups or a resting posture before attempting other back bend exercises. Do note that if you have a knee injury, joint pain, or high blood pressure, you should first consult your doctor if you can attempt this pose.
Here’s a video that will show how Balasana is done.
Balasana can help strengthen and stretch your hips, thighs, and ankles. This pose can also be very useful in back pain and can ease your fatigue.
7. Uttanasana – Standing Forward Fold Pose
A pretty much straightforward pose and considered as the base position of all other hand to leg variations, Uttanasana can be very helpful with its numerous health benefits. However, even if this pose is listed as a basic yoga position, you should be extra careful when doing this to prevent possible injuries to the neck and back.
Here’s a video that will show how Uttanasana is done.
If you’re looking to lose fat in your abdominal section, this yoga position is the best for you. Furthermore, Uttanasana can also help improve your digestion and ease constipation.
8. Eka Pada Rajakapotasana – Pigeon Pose
Also known as the Pigeon Prep, Eka Pada Rajakapotasana is an intermediate-level position that opens the hips for other variations of the Pigeon Pose (Mermaid Pose and the One-Legged King Pigeon). This pose is a deep backbend that struts the chest, making the yogi resemble a pigeon, thus the name.
Here’s a video that will show how Eka Pada Rajakapotasana is done.
Eka Pada Rajakapotasana should be avoided by people with a hip problem or knee injury. Also, for beginners trying this out that are having difficulty keeping their pelvis in place, a yoga block or blanket under your front-leg hip will keep your pelvis level.
Wellness for mind and body
Losing weight is not just the only health benefit that you’ll get when you start doing yoga. You will also feel a deep sense of relaxation and achieve increased flexibility. Moreover, it wouldn’t just be healthy for your body. Doing yoga poses can significantly decrease your stress and anxiety levels. The former is especially beneficial to diabetics since your stress level can influence the way your body controls its glucose level.
