Diabetes yoga pose
1 - Vrikshasana
-Stand straight and keep your feet close to each other. Your knees, legs and hand should be held straight. -Now bring your right foot and keep it on your left thigh. Try to make a right angle. If you are unable to keep your foot on the thigh, try to keep your foot on the left leg wherever you feel comfortable and maintain balance. But remember your right toe should point down wards. Your body balance should depend on the left leg. -Join your palms and bring them to the middle of your chest and keep the figure pointing upwards. Slowly move your hands overhead. Raise your arms over your head. Your arms should be slightly bent. -Stand straight, look in front and try to be relaxed. -Stay in this position for about 10 seconds. Breathe normally. -Slowly bring your hands in the middle portion of the chest same as before, bring your right leg to the ground and come back in the starting position. -Repeat the same procedure with the other leg. -Try to repeat the whole procedure two to three times.
2 - Dhanurasana (Bow pose)
-Lie on your stomach with your feet hip width apart and your arms by the side of your body. -Fold your knees and hold your ankles. -Breathing in, lift your chest off the ground and pull your legs up and back. -Look straight ahead with a smile on your face. Curve your lips to match the curve of your body. -Keep the pose stable while paying attention to your breath. Your body is now taut as a bow. -Continue to take long deep breaths as you relax in this pose. But don't get carried away. Do not overdo the stretch. -After 15 -20 seconds, as you exhale, gently bring your legs and chest back to the ground. -Release the ankles and relax.
3 - Halasana (Plough Pose)
-Lie on your back with your arms beside you, palms downwards. -As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle. Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground. -Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. -Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds. -Hold this pose and let your body relax more and more with each steady breath.5 After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation. -Avoid jerking your body, while bringing the legs down.
4- Ardha Matsyendrasana (Half Twist Pose)
-Sit on the carpet, stretch the legs straight.
-Fold the right leg. Keep the right leg's heel touching the left leg's knee.
-Take the right hand to back of the waist twisting your trunk, spread palms inside and place it on the carpet.
-Bring the left hand close to right knee and hold the right leg's ankle or big toe with the left hand.
-Twist the head and shoulder to right side and look straight to the right shoulder's side (i.e back side).
Other than these four poses, Suryanamaskar or the sun salutation is proven to be a highly effective exercise for those with diabetes as it is considered to be a complete body exercise.Doing this for 15 minutes every morning can make a huge difference in increasing metabolism rate of the body.
5 – Pranayam
- 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.
6 – Setubandhasana
- 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.
7 – Balasana
- 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
8 – Vajrasana
- All you need to do is place a yoga mat on the floor.
- Kneel on the mat, and let the top surface of your feet touch the mat, such that your heels are pointing upwards.
- Now gently place your buttocks on your heels. It is important to note that your heels are on either side of your anus.
- Now place both your palms on your knees, facing downwards. Close your eye and breath in deeply at a steady rate.
9 – Sarvangasana
- Lie on a yoga mat with your legs extending outwards.
- Now slowly raise your legs either by first folding them at the knees or by lifting them straight.
- Place your palms along your back and hips to support it, and raise your body while pointing your toes to the ceiling.
- All your weight should be on your shoulders. Make sure you breathe slowly and lock your chin into your chest.
- Your elbows should be touching the floor and your back should be supported. Hold this pose for as long as you are comfortable.
- To return to the lying position, slowly lower your body. Do not fall back to the lying position.
10 – Halasana
- Lie flat on the floor with your feet flat stretched out. Place your arms by your side and bend your knees so that your feet are flat on the floor.
- Now, slowly raise your legs from the hips. Place your hands on your hips as you raise them and use your hands as support.
- Now slowly bend your legs at the hips and try to touch the floor behind your head with your toes and straighten your hands so they are flat on the floor.
- Breath out while going up. To return to the lying position gently roll your back onto the floor, breath in while you come down. Do not drop down suddenly.
- Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
- Fold your knees and hold your ankles. Breathing in, lift your chest off the ground and pull your legs up and back.
- Look straight ahead with a smile on your face. Keep the pose stable while paying attention to your breath.
- Continue to take long deep breaths as you relax in this pose. But don’t get carried away!
- Do not overdo the stretch. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
12 – Chakrasana
- To do this pose start by lying on your back with your arms horizontally stretched out in line you’re your shoulders.
- Bend your knees and bring your feet close to your hips. The soles of your feet should be fully 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.
13 – Paschimotasana
- Sit with your legs stretched out on the floor. Next hold the big toe of your feet with your index finger and thumb.
- Now, exhale and slowly bend forward and try to touch your forehead to your knees.
- The key is that your elbows should touch the floor.Do not breath in.
- Stay in this position for five counts and inhale as you rise back to the sitting position.