Yoga Asanas for the Pre-diabetics

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Diabetes is a common lifestyle disease that is coming up as an epidemic through the world. Pre-diabetics, on the other hand, is an alarming call to indicate that diabetes is on its way and just about to enter your life. Don’t worry! You can always turn the things around with simple lifestyle changes. Usually, there is a hormone that human body produces to control the levels of sugar in blood. This is the insulin hormone.

However, in case of pre-diabetics, this system stops functioning properly and reduces the body’s capability to produce adequate amount of insulin. Above all, pre-diabetics can make you more susceptible to a heart stroke or any other heart ailment.

Yoga and Pre-diabetics

In addition to other forms of exercises, yoga is also beneficial in prevention of diabetics, the twisting and stretching involved in yoga postures creates a massaging effect on the pancreas thus stimulating the production of insulin. Check out the following yoga poses to improve your condition of pre-diabetics. These yoga asanas, if done regularly, can also prevent the occurrence of diabetes.

Halasana

Lie down on your back. Lift both the feet up to 90°. Press your hands to the ground while lifting your buttock up and trying to place the feet at the back of your head. Hold the position for a few seconds. Release and repeat.

Makarasana

Lie down on the stomach. Lift your shoulders up and place your respective elbows directly under the shoulder. Place your hands over your cheeks. Hold the position for a few seconds and repeat.

Shashankasana

Shashankasana for Diabetes

Start with Vairasana with both the knees bent and the buttock touching the heel. Bend forward while placing the head and hands on the ground. Hold the position for a minute or two and repeat.

Parivratta Parsvakonasana

Start with standing in samasthiti. Step your foot about 3-4 feet apart while rotating it to 90°. Rotate the other foot inwards by about 45°. Twist your body and place the left elbow on the outer side of the right foot, join the hands to Namaste position. Then, press your right elbow on the outer side of the right knee while trying to twist more. Try to bring Namaste to the center of your heart by twisting more.

Ardhamatsyendrasana

Start with dandasana. Bend your right knee and place the heel under the left hip bone. Now, bend the left knee and place the left foot on the right side of the right knee. Try to place the sole of your left foot completely on the ground. Next, place your left hand at the back of your left hip twist and place the right elbow on the inner side of the right knee. Press the inner side of the knee with the right elbow and try twisting more and deeper into the pose.

Makarasana

Lie down on the stomach. Lift your shoulders up and place your respective elbows directly under the shoulder. Place your hands over your cheeks. Hold the position for a few seconds and repeat.

Paschimottanasana

Begin with dandasana. Hold your big toes and keep your back straight while bending forward leading with your chest. Make sure to bend from the hips and not the lower back. You can also hold the shin bone or bend the knee but it is better to try bending from the hips.

Utthita Parsvakonasana

To do this asana, stand in Tadasana/Samasthiti to keep your feet together. Step ahead with your right foot, three to four feet down the mat and rotate the left foot slightly inwards. Lift your arms horizontally while inhaling to bring them parallel to the floor. Place your right hand on the outer side of the right foot while exhaling and straighten your left arm in a line with your body while looking towards your thumb. Hold the position for five breaths. And repeat the same with other side.

Janu Sirshasana

Start by sitting in dandasana. Bend the right knee and place the right heel as close to the perineum as possible. Hold the left foot and bend forward from the hips. Try to place your head over the knee. You can also hold the shin bone or bend your knee but try to bend from the hips.

Besides practicing these yoga asanas and postures, it is extremely important to practice Pranayama and kriyas to control the condition of pre-diabetics and prevent diabetes.

Keep exercising and stay healthy!

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