Yoga poses not only relaxes your body but also makes you feel good especially when you are suffering from diabetes. Yoga poses helps to reduce sugar level and blood pressure and improves blood circulation. Regular yoga helps to reduce the risks of heart disease. Some of the poses are discussed below:

LEGS-UP-THE-WALL POSE:

This restorative inversion allows for relaxing. This helps to release stress and lowers blood sugar levels and blood pressure. It relieves headaches, boosts energy and increases circulation.

Muscles worked:

  • Pelvic muscles
  • Front torso
  • Hamstrings
  • Back to the neck
  • Lower back

How to do?

  • Fold the blanket to sit on
  • Sit with your right side against a wall
  • 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.
  • Keep your sitting bones as close to the wall as possible
  • Relax your neck, chin, and throat
  • Stretch your arms out to the side with your palms facing up.
  • Remain in this pose for 5 to 15 minutes
  • Release by slowly sliding your legs down to the side.

SEATED FORWARD BEND:

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:

  • Erector spinae
  • Pelvic muscles
  • Gastrocnemius
  • Gluteus maximus

How to do?

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

SUPPORTED SHOULDERSTAND:

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

Muscles worked:

  • Rotator cuff
  • Rectus abdominis
  • Quadriceps
  • Trapezius

How to do?

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

Plow pose:

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 a plow pose from a supported shoulder stand.

How To Do :

  1. From shoulder stand, 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.

 

Upward-Facing Dog:

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

How To Do:

  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.

Child’s Pose:

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

How to do?

  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.