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Type 2 diabetes yoga. Type 2 Diabetes and Yoga: Therapeutic Benefits and Effective Poses

by alexxlab

How can yoga help manage type 2 diabetes. What are the best yoga poses for people with diabetes. Why is yoga beneficial for blood sugar control. How often should diabetics practice yoga for optimal results.

Содержание

Understanding Type 2 Diabetes and the Role of Yoga

Type 2 diabetes is a chronic condition characterized by high blood sugar levels due to insulin resistance or insufficient insulin production. While medication and lifestyle changes are primary treatment methods, yoga has emerged as a complementary therapy with promising benefits for diabetes management.

Yoga, an ancient practice combining physical postures, breathing exercises, and meditation, offers a holistic approach to health and well-being. For individuals with type 2 diabetes, regular yoga practice can contribute to better blood sugar control, reduced stress levels, and improved overall quality of life.

How does yoga benefit people with type 2 diabetes?

  • Improves insulin sensitivity
  • Reduces stress and cortisol levels
  • Enhances circulation and blood flow
  • Promotes weight loss and muscle strength
  • Lowers blood pressure
  • Boosts overall physical and mental well-being

Effective Yoga Poses for Type 2 Diabetes Management

Incorporating specific yoga poses into your routine can help address various aspects of diabetes management. Here are some beneficial poses to consider:

1. Legs-Up-the-Wall Pose (Viparita Karani)

This restorative inversion is excellent for relaxation and stress reduction. It may help lower blood pressure and blood sugar levels while improving circulation.

To perform this pose:

  1. Sit with your right side against a wall
  2. Swing your legs up along the wall as you lie flat on your back
  3. Form a 90-degree angle with your body against the wall
  4. Keep your sitting bones close to the wall
  5. Relax your neck and stretch your arms out to the sides
  6. Hold for 5-15 minutes

Muscles worked: Hamstrings, pelvic muscles, lower back, front torso, and back of the neck.

2. Reclining Bound Angle Pose (Supta Baddha Konasana)

This restorative pose helps calm the nervous system, potentially reducing stress levels and blood pressure. It may also stimulate abdominal organs, bladder, and kidneys.

To perform this pose:

  1. Sit with the soles of your feet together, knees out to the sides
  2. Slowly lean back until your back is flat on the floor
  3. Relax your hips and rest your hands alongside your body
  4. Hold for up to 10 minutes

Muscles worked: Adductors, groin muscles, pelvic muscles, and psoas.

3. Seated Forward Bend (Paschimottanasana)

This therapeutic forward bend may help lower blood pressure, promote weight loss, and relieve anxiety, headaches, and fatigue.

To perform this pose:

  1. Sit on the edge of a folded blanket with legs extended
  2. Root into your sit bones and lengthen your spine
  3. Hinge at your hips and bend forward, walking your hands down to your feet
  4. Tuck your chin into your chest
  5. Hold for up to 3 minutes

Muscles worked: Pelvic muscles, erector spinae, gluteus maximus, and gastrocnemius.

Advanced Yoga Poses for Diabetes Management

As you progress in your yoga practice, you may consider incorporating more challenging poses that offer additional benefits for diabetes management.

4. Supported Shoulderstand (Salamba Sarvangasana)

This inversion can improve circulation, stimulate the thyroid gland, and help calm the mind while relieving stress.

To perform this pose:

  1. Lie on your back with a folded blanket under your shoulders
  2. Lift your legs straight up into the air
  3. Support your lower back with your hands
  4. Align your shoulders, spine, and hips in one straight line
  5. Hold for 30 seconds to 3 minutes

Muscles worked: Rectus abdominis, trapezius, rotator cuff, and quadriceps.

5. Plow Pose (Halasana)

This inversion may stimulate the thyroid gland, increase circulation, and reduce stress. It can also help relieve backaches, headaches, and insomnia.

To perform this pose:

  1. From shoulderstand, bring your feet to the floor above your head
  2. Keep your hands on your lower back for support
  3. Hold for 1 to 5 minutes

Muscles worked: Rotator cuff, hamstrings, trapezius, and spinal extensors.

The Science Behind Yoga’s Impact on Diabetes

Research has shown that regular yoga practice can have significant benefits for individuals with type 2 diabetes. A systematic review published in the Journal of Diabetes Research found that yoga interventions were associated with significant improvements in glycemic control, lipid levels, and body composition in adults with type 2 diabetes.

One study published in the International Journal of Yoga Therapy demonstrated that a 12-week yoga intervention led to significant reductions in fasting blood glucose, postprandial blood glucose, and glycated hemoglobin (HbA1c) levels in participants with type 2 diabetes.

How does yoga influence blood sugar levels?

  • Reduces cortisol production, which can affect insulin sensitivity
  • Improves pancreatic function and insulin secretion
  • Enhances glucose uptake by muscle cells
  • Promotes weight loss, which can improve insulin sensitivity
  • Reduces inflammation, a contributing factor to insulin resistance

Integrating Yoga into Your Diabetes Management Plan

While yoga can be a valuable addition to your diabetes management routine, it’s essential to approach it mindfully and in conjunction with your healthcare provider’s guidance.

How often should you practice yoga for diabetes management?

The frequency and duration of yoga practice can vary based on individual needs and fitness levels. However, most studies showing benefits for diabetes management involve practicing yoga 3-5 times per week for 30-60 minutes per session. It’s advisable to start with shorter, gentler sessions and gradually increase intensity and duration as you build strength and flexibility.

Precautions for practicing yoga with diabetes

  • Consult your healthcare provider before starting a new exercise regimen
  • Monitor your blood sugar levels before, during, and after yoga sessions
  • Stay hydrated and have a snack handy in case of hypoglycemia
  • Avoid inverted poses if you have uncontrolled high blood pressure or retinopathy
  • Listen to your body and modify poses as needed

Complementary Lifestyle Factors for Diabetes Management

While yoga can be a powerful tool for managing type 2 diabetes, it’s most effective when combined with other healthy lifestyle practices. Consider incorporating the following strategies alongside your yoga routine:

Nutrition for diabetes management

A balanced diet plays a crucial role in controlling blood sugar levels. Focus on:

  • Whole grains and complex carbohydrates
  • Lean proteins
  • Healthy fats from sources like avocados, nuts, and olive oil
  • Plenty of fruits and vegetables
  • Limiting processed foods and added sugars

Regular physical activity

In addition to yoga, aim for at least 150 minutes of moderate-intensity aerobic activity per week, as recommended by the American Diabetes Association. This can include activities like brisk walking, swimming, or cycling.

Stress management techniques

Stress can significantly impact blood sugar levels. Complement your yoga practice with other stress-reduction techniques such as:

  • Meditation and mindfulness
  • Deep breathing exercises
  • Progressive muscle relaxation
  • Journaling
  • Engaging in hobbies and social activities

Advanced Yoga Practices for Diabetes Management

As you become more comfortable with basic yoga poses, you may want to explore more advanced practices that can further benefit your diabetes management.

Pranayama (Breathing exercises)

Specific breathing techniques can help reduce stress and improve overall well-being. Some beneficial pranayama practices for diabetes include:

  • Anulom Vilom (Alternate Nostril Breathing)
  • Kapalbhati (Skull Shining Breath)
  • Bhramari (Bee Breath)

Yoga Nidra (Yogic Sleep)

This guided meditation practice can help reduce stress, improve sleep quality, and promote overall relaxation, which may contribute to better blood sugar control.

Dynamic yoga sequences

Flowing sequences like Sun Salutations can provide a more vigorous workout, combining the benefits of yoga with cardiovascular exercise. However, it’s important to build up to these practices gradually and under the guidance of a qualified instructor.

The Future of Yoga in Diabetes Management

As research continues to explore the benefits of yoga for diabetes management, we may see more integration of yoga practices into conventional diabetes care. Some emerging areas of interest include:

Personalized yoga prescriptions

Future research may lead to more tailored yoga programs based on individual diabetes profiles, considering factors such as disease duration, comorbidities, and fitness levels.

Technology-assisted yoga practice

The development of smartphone apps and wearable devices may allow for real-time monitoring of physiological parameters during yoga practice, helping individuals optimize their sessions for diabetes management.

Yoga in clinical settings

As evidence for yoga’s benefits grows, we may see more healthcare providers recommending or even offering yoga classes as part of comprehensive diabetes care programs.

In conclusion, yoga offers a promising complementary approach to managing type 2 diabetes. By incorporating regular yoga practice into your routine, along with proper nutrition, exercise, and stress management techniques, you can take significant steps towards better blood sugar control and overall well-being. Remember to consult with your healthcare provider before making any significant changes to your diabetes management plan, and always listen to your body as you explore the benefits of yoga for your health.

Yoga for Diabetes: 11 Poses to Try

Why it’s beneficial

Yoga can do more than just relax your body in mind — especially if you’re living with diabetes. Certain poses may help lower blood pressure and blood sugar levels while also improving circulation, leading many experts to recommend yoga for diabetes management.

Regular practice may even help reduce your risk for other complications of diabetes, such as heart disease.

Keep reading to learn how these simple moves can improve your overall quality of life and lead to significant transformations.

This restorative inversion allows for relaxation. This helps lower stress levels, which may in turn help lower blood pressure and blood sugar levels. It can also help relieve headaches, boost energy, and increase circulation.

Muscles worked:

  • hamstrings
  • pelvic muscles
  • lower back
  • front torso
  • back of the neck

To do this:

  1. Fold up a blanket or towel to sit on.
  2. Sit with your right side against a wall.
  3. Swing your legs up along the wall as you move to lay flat on your back. Your body should form a 90-degree angle against the wall.
  4. Keep your sitting bones as close to the wall as possible.
  5. Relax your neck, chin, and throat.
  6. Stretch your arms out to the side with your palms facing up.
  7. Remain in this pose for 5 to 15 minutes.
  8. Release by slowly sliding your legs down to the side.

This is a restorative pose that can help calm your nervous system. This pose can also help reduce your stress levels, which may help lower blood pressure and blood sugar levels. It’s also thought to stimulate the abdominal organs, bladder, and kidneys.

Muscles worked:

  • adductors
  • groin muscles
  • pelvic muscles
  • psoas

To do this:

  1. While seated, bring the soles of your feet together. Your knees should be out to the sides.
  2. You may place a bolster underneath your knees for support.
  3. Slowly lean back until your back is flat on the floor.
  4. Relax the area around your hips.
  5. Rest your hands alongside your body with your palms facing up.
  6. You can also press down on your thighs to gently deepen the stretch in your legs and hips.
  7. Stay in this pose for up to 10 minutes.
  8. To release, use your hands to lift and press your knees together. Slowly sit all the way up.

This pose is a therapeutic forward bend. In addition to lowering blood pressure and promoting weight loss, this pose may help relieve anxiety, headache, and fatigue.

Muscles worked:

  • pelvic muscles
  • erector spinae
  • gluteus maximus
  • gastrocnemius

To do this:

  1. Sit on the edge of a folded blanket and extend your legs long.
  2. You may place a prop under your knees for support.
  3. Imagine that you’re pressing the soles of your feet against a wall so that your toes are drawing back toward your shins.
  4. Root into your sit bones, lengthen your spine, and open your heart center.
  5. Hinge at your hips as you bend forward.
  6. Walk your hands down to your feet, stopping when you reach a comfortable position. Your torso should fold into your legs.
  7. Tuck your chin into your chest.
  8. Remain in the pose for up to 3 minutes.

This inversion may help improve circulation and stimulate the thyroid gland. It can also help calm the mind and relieve stress.

Muscles worked:

  • rectus abdominis
  • trapezius
  • rotator cuff
  • quadriceps

To do this:

  1. Lie down flat on your back with a folded blanket under your shoulders.
  2. Align your shoulders with the edge of the blanket.
  3. Rest your arms alongside your body with your palms facing down.
  4. Lift your legs straight up into the air.
  5. Slowly lower your legs back toward your head.
  6. Move your hands to your lower back for support. Your fingers should be facing upward.
  7. Raise your legs up so that your shoulders, spine, and hips are in one straight line.
  8. Remain in the pose for 30 seconds to 3 minutes.
  9. Release by rolling your spine back down to the mat and lowering your legs to the floor.

This inversion may help stimulate the thyroid gland, increase circulation, and reduce stress. Its therapeutic effects may also help relieve backache, headache, and insomnia.

Muscles worked:

  • rotator cuff
  • hamstrings
  • trapezius
  • spinal extensors

You may find it easier to transition into plow pose from supported shoulderstand.

To do this:

  1. From shoulderstand, bring your feet to the floor above your head.
  2. If your feet don’t reach the floor, use a pillow or block for support.
  3. Keep your hands on your lower back for added support.
  4. Remain in the pose for 1 to 5 minutes.
  5. To release, roll your spine back down to your mat and raise your legs up to form a 90-degree angle.
  6. Lower your legs back down to your mat.

This stimulating backbend requires a lot of muscular strength. The pose may help lower blood pressure, boost circulation, and promote weight loss. It also stimulates the abdominal organs.

Muscles worked:

  • gluteus maximus
  • triceps brachii
  • spinal extensors
  • quadriceps
  • hamstrings

To do this:

  1. Lie on your stomach with your legs extended behind you.
  2. Place your palms flat on the floor. Your forearms should be perpendicular to the floor.
  3. Press into your palms to straighten your arms and lift up your body and legs.
  4. Come onto the tops of your feet.
  5. Keep a slight bend in your elbows as you engage your thigh, arm, and abdominal muscles.
  6. Maintain a firmness in your buttocks and shoulder blades.
  7. Keep your gaze straight ahead.
  8. Soften your throat and neck.
  9. Remain in this pose for up to 30 seconds.

This backbend opens up your chest and stimulates your abdominal organs. This may help lower your blood sugar levels, as well as relieve constipation and respiratory ailments.

Muscles worked:

  • gluteus maximus
  • hamstrings
  • quadriceps
  • pectoralis major

To do this:

  1. Lie down on your stomach.
  2. Allow your arms to rest alongside your body with your palms facing up.
  3. Bend your knees and bring your hands to the outside of your ankles.
  4. Lift up your head, chest, and knees.
  5. Breathe deeply and gaze forward.
  6. Remain in the pose for up to 30 seconds.
  7. On exhale, release the pose.
  8. Place one hand on top of the other to make a pillow for your forehead.
  9. Gently shake your hips from side-to-side to relax your lower back.

10. You may repeat this pose one or two times.

This twisting pose stimulates the abdominal organs, which may help lower blood sugar. It’s also thought to improve digestion and boost your energy levels.

Muscles worked:

  • rhomboids
  • serratus anterior
  • erector spinae
  • pectoralis major
  • psoas

To do this:

  1. While in a cross-legged position, scoot your right foot to the outside of your left hip.
  2. Cross your left leg over your right leg, so that your left foot sits at the outside of your right thigh.
  3. Root into your sit bones and lengthen your spine.
  4. Twist your body to the left.
  5. Bring your left hand to the floor behind you.
  6. Bring your right upper arm to the outside of your left thigh. You can rest your hand on your thigh or keep the forearm lifted straight into the air.
  7. On each inhale, focus on lengthening and lifting.
  8. Twist a bit deeper to the right with each exhale.
  9. Bring your gaze to look over either shoulder.

10. Hold this pose for up to 1 minute.

11. Repeat on the other side.

This restorative twisting pose also helps stimulate the abdominal organs, which may help lower blood sugar levels. The pose may also help alleviate pain and stiffness in your spine, back, and hips.

Muscles worked:

  • erector spinae
  • rectus abdominis
  • trapezius
  • pectoralis major

To do this:

  1. Lay flat on your back and bring your knees into your chest.
  2. Extend your arms to your sides with your palms facing down.
  3. Bring your knees over to the left side.
  4. Try to keep your knees together and at hip level.
  5. If you’d like, use your left hand to apply gentle pressure to your knees.
  6. Your gaze can be in any direction.
  7. Remain in this pose for at least 30 seconds.
  8. Repeat on the opposite side.

This resting pose encourages relaxation, which may help promote the production of insulin-producing beta cells. It may also help relieve back and neck pain, stress, and fatigue.

Muscles worked:

  • gluteus maximus
  • rotator muscles
  • hamstrings
  • spinal extensors

To do this:

  1. While in a kneeling position, make sure your knees are hip-width apart.
  2. Sink back to bring your buttocks to your heels.
  3. You may place a cushion between your thighs and calves for support.
  4. Lean forward to rest your forehead on the floor.
  5. Extend your arms in front of you, or allow your arms to rest alongside your body with your palms facing up.
  6. Remain in this pose for up to 5 minutes.
  7. Release by lifting yourself up into a seated position.

This restorative pose can help lower blood pressure, relax the body, and calm the mind. It may also help relieve headache, fatigue, and insomnia. It’s traditionally done at the end of your yoga practice.

To do this:

  1. Lay flat on your back, with your feet spread out a little wider than your hips.
  2. Rest your arms alongside your torso with your palms facing up.
  3. Align your torso so that it’s in a straight line. Your body should form a Y shape.
  4. Allow your body to press into the floor. You should completely relax your body and release any tension you’re holding.
  5. Remain in this pose for 10–20 minutes.

The results of one 2016 review found that yogic practices can significantly help to manage type 2 diabetes. Researchers concluded that yoga had a positive improvement on blood sugar levels, lipid levels, and body composition.

Limited data found during review also suggests that yoga can lower oxidative stress and blood pressure. Other data suggests that yoga may improve pulmonary and autonomic function and reduce medication use.

Although these results are promising, more research is needed to confirm and expand upon these findings.

Practicing yoga on a regular basis can help improve your overall well-being and may help manage your diabetes.

If you’re new to yoga, talk to your doctor before adding this exercise to your routine. They can walk you through any potential risks and offer guidance on how to establish and maintain a healthy lifestyle.

If you’d prefer to practice at home, you can use books, articles, and guided online classes to develop your practice. Begin with a short practice of 10 minutes per day, and work your way up from there.

You can also take classes at a studio. Be sure to discuss your condition and intentions with your teacher so that they can develop a practice suited to your needs.

Yoga for Diabetes: 11 Poses to Try

Why it’s beneficial

Yoga can do more than just relax your body in mind — especially if you’re living with diabetes. Certain poses may help lower blood pressure and blood sugar levels while also improving circulation, leading many experts to recommend yoga for diabetes management.

Regular practice may even help reduce your risk for other complications of diabetes, such as heart disease.

Keep reading to learn how these simple moves can improve your overall quality of life and lead to significant transformations.

This restorative inversion allows for relaxation. This helps lower stress levels, which may in turn help lower blood pressure and blood sugar levels. It can also help relieve headaches, boost energy, and increase circulation.

Muscles worked:

  • hamstrings
  • pelvic muscles
  • lower back
  • front torso
  • back of the neck

To do this:

  1. Fold up a blanket or towel to sit on.
  2. Sit with your right side against a wall.
  3. Swing your legs up along the wall as you move to lay flat on your back. Your body should form a 90-degree angle against the wall.
  4. Keep your sitting bones as close to the wall as possible.
  5. Relax your neck, chin, and throat.
  6. Stretch your arms out to the side with your palms facing up.
  7. Remain in this pose for 5 to 15 minutes.
  8. Release by slowly sliding your legs down to the side.

This is a restorative pose that can help calm your nervous system. This pose can also help reduce your stress levels, which may help lower blood pressure and blood sugar levels. It’s also thought to stimulate the abdominal organs, bladder, and kidneys.

Muscles worked:

  • adductors
  • groin muscles
  • pelvic muscles
  • psoas

To do this:

  1. While seated, bring the soles of your feet together. Your knees should be out to the sides.
  2. You may place a bolster underneath your knees for support.
  3. Slowly lean back until your back is flat on the floor.
  4. Relax the area around your hips.
  5. Rest your hands alongside your body with your palms facing up.
  6. You can also press down on your thighs to gently deepen the stretch in your legs and hips.
  7. Stay in this pose for up to 10 minutes.
  8. To release, use your hands to lift and press your knees together. Slowly sit all the way up.

This pose is a therapeutic forward bend. In addition to lowering blood pressure and promoting weight loss, this pose may help relieve anxiety, headache, and fatigue.

Muscles worked:

  • pelvic muscles
  • erector spinae
  • gluteus maximus
  • gastrocnemius

To do this:

  1. Sit on the edge of a folded blanket and extend your legs long.
  2. You may place a prop under your knees for support.
  3. Imagine that you’re pressing the soles of your feet against a wall so that your toes are drawing back toward your shins.
  4. Root into your sit bones, lengthen your spine, and open your heart center.
  5. Hinge at your hips as you bend forward.
  6. Walk your hands down to your feet, stopping when you reach a comfortable position. Your torso should fold into your legs.
  7. Tuck your chin into your chest.
  8. Remain in the pose for up to 3 minutes.

This inversion may help improve circulation and stimulate the thyroid gland. It can also help calm the mind and relieve stress.

Muscles worked:

  • rectus abdominis
  • trapezius
  • rotator cuff
  • quadriceps

To do this:

  1. Lie down flat on your back with a folded blanket under your shoulders.
  2. Align your shoulders with the edge of the blanket.
  3. Rest your arms alongside your body with your palms facing down.
  4. Lift your legs straight up into the air.
  5. Slowly lower your legs back toward your head.
  6. Move your hands to your lower back for support. Your fingers should be facing upward.
  7. Raise your legs up so that your shoulders, spine, and hips are in one straight line.
  8. Remain in the pose for 30 seconds to 3 minutes.
  9. Release by rolling your spine back down to the mat and lowering your legs to the floor.

This inversion may help stimulate the thyroid gland, increase circulation, and reduce stress. Its therapeutic effects may also help relieve backache, headache, and insomnia.

Muscles worked:

  • rotator cuff
  • hamstrings
  • trapezius
  • spinal extensors

You may find it easier to transition into plow pose from supported shoulderstand.

To do this:

  1. From shoulderstand, bring your feet to the floor above your head.
  2. If your feet don’t reach the floor, use a pillow or block for support.
  3. Keep your hands on your lower back for added support.
  4. Remain in the pose for 1 to 5 minutes.
  5. To release, roll your spine back down to your mat and raise your legs up to form a 90-degree angle.
  6. Lower your legs back down to your mat.

This stimulating backbend requires a lot of muscular strength. The pose may help lower blood pressure, boost circulation, and promote weight loss. It also stimulates the abdominal organs.

Muscles worked:

  • gluteus maximus
  • triceps brachii
  • spinal extensors
  • quadriceps
  • hamstrings

To do this:

  1. Lie on your stomach with your legs extended behind you.
  2. Place your palms flat on the floor. Your forearms should be perpendicular to the floor.
  3. Press into your palms to straighten your arms and lift up your body and legs.
  4. Come onto the tops of your feet.
  5. Keep a slight bend in your elbows as you engage your thigh, arm, and abdominal muscles.
  6. Maintain a firmness in your buttocks and shoulder blades.
  7. Keep your gaze straight ahead.
  8. Soften your throat and neck.
  9. Remain in this pose for up to 30 seconds.

This backbend opens up your chest and stimulates your abdominal organs. This may help lower your blood sugar levels, as well as relieve constipation and respiratory ailments.

Muscles worked:

  • gluteus maximus
  • hamstrings
  • quadriceps
  • pectoralis major

To do this:

  1. Lie down on your stomach.
  2. Allow your arms to rest alongside your body with your palms facing up.
  3. Bend your knees and bring your hands to the outside of your ankles.
  4. Lift up your head, chest, and knees.
  5. Breathe deeply and gaze forward.
  6. Remain in the pose for up to 30 seconds.
  7. On exhale, release the pose.
  8. Place one hand on top of the other to make a pillow for your forehead.
  9. Gently shake your hips from side-to-side to relax your lower back.

10. You may repeat this pose one or two times.

This twisting pose stimulates the abdominal organs, which may help lower blood sugar. It’s also thought to improve digestion and boost your energy levels.

Muscles worked:

  • rhomboids
  • serratus anterior
  • erector spinae
  • pectoralis major
  • psoas

To do this:

  1. While in a cross-legged position, scoot your right foot to the outside of your left hip.
  2. Cross your left leg over your right leg, so that your left foot sits at the outside of your right thigh.
  3. Root into your sit bones and lengthen your spine.
  4. Twist your body to the left.
  5. Bring your left hand to the floor behind you.
  6. Bring your right upper arm to the outside of your left thigh. You can rest your hand on your thigh or keep the forearm lifted straight into the air.
  7. On each inhale, focus on lengthening and lifting.
  8. Twist a bit deeper to the right with each exhale.
  9. Bring your gaze to look over either shoulder.

10. Hold this pose for up to 1 minute.

11. Repeat on the other side.

This restorative twisting pose also helps stimulate the abdominal organs, which may help lower blood sugar levels. The pose may also help alleviate pain and stiffness in your spine, back, and hips.

Muscles worked:

  • erector spinae
  • rectus abdominis
  • trapezius
  • pectoralis major

To do this:

  1. Lay flat on your back and bring your knees into your chest.
  2. Extend your arms to your sides with your palms facing down.
  3. Bring your knees over to the left side.
  4. Try to keep your knees together and at hip level.
  5. If you’d like, use your left hand to apply gentle pressure to your knees.
  6. Your gaze can be in any direction.
  7. Remain in this pose for at least 30 seconds.
  8. Repeat on the opposite side.

This resting pose encourages relaxation, which may help promote the production of insulin-producing beta cells. It may also help relieve back and neck pain, stress, and fatigue.

Muscles worked:

  • gluteus maximus
  • rotator muscles
  • hamstrings
  • spinal extensors

To do this:

  1. While in a kneeling position, make sure your knees are hip-width apart.
  2. Sink back to bring your buttocks to your heels.
  3. You may place a cushion between your thighs and calves for support.
  4. Lean forward to rest your forehead on the floor.
  5. Extend your arms in front of you, or allow your arms to rest alongside your body with your palms facing up.
  6. Remain in this pose for up to 5 minutes.
  7. Release by lifting yourself up into a seated position.

This restorative pose can help lower blood pressure, relax the body, and calm the mind. It may also help relieve headache, fatigue, and insomnia. It’s traditionally done at the end of your yoga practice.

To do this:

  1. Lay flat on your back, with your feet spread out a little wider than your hips.
  2. Rest your arms alongside your torso with your palms facing up.
  3. Align your torso so that it’s in a straight line. Your body should form a Y shape.
  4. Allow your body to press into the floor. You should completely relax your body and release any tension you’re holding.
  5. Remain in this pose for 10–20 minutes.

The results of one 2016 review found that yogic practices can significantly help to manage type 2 diabetes. Researchers concluded that yoga had a positive improvement on blood sugar levels, lipid levels, and body composition.

Limited data found during review also suggests that yoga can lower oxidative stress and blood pressure. Other data suggests that yoga may improve pulmonary and autonomic function and reduce medication use.

Although these results are promising, more research is needed to confirm and expand upon these findings.

Practicing yoga on a regular basis can help improve your overall well-being and may help manage your diabetes.

If you’re new to yoga, talk to your doctor before adding this exercise to your routine. They can walk you through any potential risks and offer guidance on how to establish and maintain a healthy lifestyle.

If you’d prefer to practice at home, you can use books, articles, and guided online classes to develop your practice. Begin with a short practice of 10 minutes per day, and work your way up from there.

You can also take classes at a studio. Be sure to discuss your condition and intentions with your teacher so that they can develop a practice suited to your needs.

Yoga for Diabetes

Diabetes mellitus largely dictates a person’s lifestyle, including the regime of physical activity. But they, according to doctors, are able to alleviate the condition of diabetics. “Any active movements that involve the muscles in the work contribute to the absorption of sugar from the blood. Thus, its level decreases,” explains Olga Boyarkina , an endocrinologist at the Atlas Medical Center.

Why yoga is effective for diabetes

Yoga is of particular benefit to both types of diabetics, according to Indian physiologists. Their experiment proved that a group of subjects who practiced the ancient practice for 90 days had a marked decrease in blood sugar levels. And the weight has stabilized, the pressure and cholesterol levels have normalized.

According to some experts, you can get the same effect by doing the so-called hot or Bikram yoga. “With regular practice, it starts the processes of self-purification and renewal of the body, improves the functioning of internal organs, including the pancreas,” says Bikram Chowdhury, founder of the Bikram Yoga school, chief guest of the First Moscow Bikram Yoga Seminar. “This is facilitated not only by asanas with active work of muscles and twisting of the body, but also by increased temperature in the classes where classes are held.”

However, the condition of those suffering from diabetes can be facilitated by practicing any other yoga. There would be the correct breathing technique and a suitable set of poses. “The key to success is pranayama, breath holding, bandhas and twisting asanas,” says Anna Kabanichy , hatha yoga teacher at the Yoga Class studio. “They stimulate the production of enough insulin to control the level of sugar in the body, normalize the work of the endocrine system. ” All these elements are contained in our complex, which we will show you today.”

Yoga for diabetics: how to practice

– Perform a set of asanas at a calm pace every other day, breathing exercise (uddiyana-bandha) every day (in the morning on an empty stomach and before going to bed).

– Before performing the complex, do a light warm-up or a complex of Surya Namaskar.

– Hold each asana for 30-120 seconds, until you feel the desire to come out of the pose. “Breathe calmly and do not hesitate to close your eyes in some asanas: this will help you focus on the work of the internal organs,” Anna Kabanichy advises.

Ardha matsyendrasana (variation)

Sit on the mat, stretch your legs forward, pull your socks towards you, close your eyes. Bend your left leg at the knee and place your left foot behind your right knee. Twist in the thoracic region, place your right palm on your left thigh, and rest your left on the floor behind your buttocks. Repeat on the other side.

Ardha gomukhasana (variation)

Sitting on the mat, stretch your legs forward, pull your socks towards you. Bend the right leg, place the right thigh over the left so that the right heel touches the outer side of the left thigh. Place your hands on the mat behind you and lean forward so that your stomach touches your hips. Try to lower the body even lower, press your stomach on your right thigh.

Vajarasana

Sit on your heels with your back straight. Clench your hands into fists and place them on your lower abdomen. Then tilt your body forward, touching your forehead to the floor. Relax your stomach, let your fists sink into it.

Uddiyana bandha from sitting position

Sitting on your heels, place your palms on the mat on either side of your knees and lean your torso forward so that your spine is at a 45-degree angle to the floor. Make a sharp exhalation with the sound “Ha”, bend your elbows and touch your forehead to the mat. Then, without inhaling, straighten your arms, return to the starting position and draw in the stomach, pulling the diaphragm as close to the lungs as possible. When you want to inhale, relax your stomach and only then inhale, raising your chin. Repeat 10 times.

Pashchimottanasana

Sit on the mat, stretch your legs forward, feet towards you, palms on both sides of the hips. Lean forward and, if you can, grab your feet with your hands, resting your stomach on your hips and rounding your lower back.

Virabhadrasana

Stand up straight, then lower into a lunge with your left thigh parallel to the floor and your right shin on the mat. Keep your back straight, palms together in front of your chest. Then twist your chest to the left and lower your body so that your right armpit rests on your left thigh. Repeat on the other side.

Malasana

Stand with your feet shoulder-width apart, bend your knees slightly and bend your torso so that your stomach touches your hips. Connect the brushes in front of the chest. Then bend your knees even more and lower your pelvis down, and touch your shins with your elbows. Press your belly into your thighs.

Practice regularly, remembering the safe training for diabetics. A proper diet and a gentle exercise regimen will help stabilize your well-being.

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Diabetes and yoga: friend or foe?

Physical and Psychological Aspects of Yoga for Type 2 Diabetes

It has been proven that diabetes is by no means a severe limitation on the right to a full active life. But there are still certain warnings regarding sports. 1

Let’s figure out what exactly yoga is for people diagnosed with diabetes: an assistant or a provocateur of crisis conditions?

There is an opinion that playing sports is good for diabetes and reduces the risk of its development.

More information in the article “Sports and Diabetes”

  • Active movement helps to avoid many of the complications that diabetes provokes. Sport saves from cardiovascular problems, along with a healthy diet, increases the body’s sensitivity to insulin, helps in the treatment of insulin resistance syndrome, helps to reduce body weight, an increase in which is an undesirable guest for people with diabetes.
  • For healthy people, sport as a strict “controller” of overweight is a powerful protector against the risk of diabetes.

Read about the importance of playing sports in the article “Physical activity”

But too tiring training for a person with diabetes is a taboo, excessive efforts lead to a sharp decrease in blood glucose levels and, accordingly, the development of hypoglycemia.

  • Yoga is the golden mean, a sport of medium activity, the intensity and duration of which can be controlled depending on how you feel.
  • During the slow smooth movements characteristic of asanas, endorphin 2 is produced, the so-called hormone of joy, which also has the pleasant property of increasing cravings for protein rather than carbohydrate food.

So, yoga is a comprehensive approach: both the loads are optimal, and the mood is normal, and dietary advice is carried out with pleasure!

Yoga – sports psychologist

It has been proven that yoga classes increase the level of stress resistance.
  • Harmonious, unhurried exercises help to distract from problems. During thoughtful studies, you forget about the problems in life and get used to treating them philosophically.
  • Exercise reduces the production of cortisol, a hormone responsible for the development of stressful conditions 3 .
A person who regularly practices yoga feels certain positive changes in himself.
  • Becomes more self-confident.
  • Gets the strength and desire to fight bad habits.
  • Gets a powerful weapon in the fight against depression.
  • Learns to be open to the world, communicates more easily with others, loses the desire to conflict.

This is an invaluable help for a person who is learning to live with a diagnosis of diabetes. When changing lifestyle, it is very important to accept them positively, and not plunge into the negative, imagining a future limited and inferior existence. 4

Important nuances for beginners

5

The first thing that the “owner” of the diagnosis “DM” remembers like “Our Father” is the importance of control: you need to constantly, regularly and carefully monitor your own condition both by sensations and laboratory tests .

What should I do before starting yoga classes?
  • Test blood glucose: if the readings are off the charts above 3.8 mmol/L (248 mg/dL) or “lagging behind” at 5.6 mmol/L (109 mg/dL), this is a wake-up call. It is better to wait until the indicator returns to your usual norm.
  • Drink plenty of water: even a slow pace of exercise can lead to dehydration, especially on hot days.
  • Pay attention to the specifics of the medicines you are taking. Some of them (such as beta-blockers) lower blood glucose levels, which together with physical activity can lead to a hypoglycemic crisis.
  • If your glucose level is low, it is worth eating a light carbohydrate snack to prevent a critical drop in indicators.
  • Tell the coach and others about your condition and how to help in times of crisis. Careful preparation for training minimizes the risks, but there are times when a quick reaction of trained people around saves you from unpleasant complications.

Behavior during yoga classes

All sports feats should be performed with intelligence.
  • Do not take on the full load at once. Start with a 15-20 minute workout. Each time, add a few minutes to the duration of the session, watching your feelings.
  • Don’t drive by the day either: make a training schedule at least every other day, the body needs to smoothly, without discomfort, enter a new rhythm. But the breathing exercises that accompany yoga classes can be performed daily.
  • If you feel tired or want to complete an exercise before the deadline set by your trainer, don’t ignore your body’s signals.