Amid the ongoing influenza pandemic, the forced confinement of people has adversely affected the lifestyle of individuals. Although the best way to stay safe during this epidemic for people with chronic medical conditions, especially diabetics, is by staying indoors, what are the essential ways to keep you fit and healthy and maintain sugar levels when staying at home?
Being fit is a combination of mental and physical well-being and yoga is one of the best ways that not just help in overall flexibility but improve mental fitness. Here are a few asanas that will help in keeping your blood sugar in control.
Note: All asanas should be held for 6-10 secs and repeated 3 times.
Mandukasana is a group of seated asanas in hatha yoga and modern yoga all of which put the body in a shape like that of a frog. This asana not only helps in managing blood sugar levels but improves digestion, relieves stress, improve heart and kidney function.
2) Ardha matsyendrasana
The name of this asana is derived from the Sanskrit words ‘Ardha’ which means half and ‘Matsya’ which means fish. This is helpful in the treatment of diabetes, constipation, spinal problems, Cervical pondylitis, Urinary tract disorder.
The Paschimottanasana helps in calming the brain and helps relieve stress and mild depression. Additionally, it helps to stretches the spine, shoulders, hamstrings and stimulates the liver, kidneys, pancreas, ovaries, and uterus.
4) Yog Mudra
The Yog Mudra is known to improve the flexibility to the back, spine and the hips apart from toning all the organs in the abdomen, including the pancreas. In addition to this, it helps in relieving constipation and improves digestion and further activates the Manipuraka Chakra which helps to improve the general energy level of a person.
With 3 variations in this asana, Bhujangasana strengthens the spine and enables to stretch the chest and lungs, shoulders, and abdomen. Moreover, it stimulates abdominal organs including pancreas and helps in relieving stress and fatigue. This asana is therapeutic for asthma.
The Baddhakonasa stimulates abdominal organs, pancreas, ovaries and prostate gland, bladder, and kidneys. Additionally, it stimulates the heart function and helps in anxiety and fatigue.
The Pavanmuktasana is great for diabetics who face digestive problems time and again. This asana helps to strengthen the abdominal muscles cures constipation, indigestion, diarrhoea and acidity. It also effectively massages the intestines as well as stimulates the internal organs of the digestive system including pancreas thus releasing the trapped gases as well as improving digestion.
8) Chakki Chalanasana
The Chakki Chalanasana is another great yoga asana for diabetics as it strengthens the abdominal organs, post-natal recovery and prevents back pain apart from regulating the menstrual cycle and reducing abdominal fat.
The last asana to be performed should be savasana as this helps in calming the brain and relieving stress. Moreover, it relaxed the body overall by keeping the sugar levels and pressure levels in check.
In this time of the epidemic, do not forget to stay fit and healthy and do your bit to manage sugar levels.
Watch all the asanas in the video below.
Contributed by – Ruchi Khosla (Yoga Therapist & Breathwork Therapist)