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Introducing Let's Talk Health, an initiative from Apollo Hospitals, where our endeavor is to share knowledge which you can use to keep yourself and your family fit & healthy.

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in Health & Happiness

Effective Yogasanas to Beat Diabetes


Diabetes today is not an ailment affecting only the elderly but it is very often spotted in children and youngsters too. Leading busy and stressful lives, lack of regular exercise, eating unhealthy food etc. are some of the reasons why it has become so rampant these days. Scientists all over the world are looking for various ways to control the disease including holistic approaches. One of the most popular forms of exercise recommended for everyone, especially diabetics, is the ancient form of exercise – yoga.

The regular practice of yoga reduces stress, helps one lose weight, lowers blood pressure, regulates blood sugar and helps improve our health naturally and completely. There are a number of yogasanas that help in reducing problems that we face regularly like body aches, constipation, menstruation problems, stress and many more.

Yoga plays a vital role in controlling diabetes. Here are a few yogasanas that will help you control your blood sugar levels:

  1. Surya Namaskar: Surya namaskar or sun salutation is one of the most effective asanas for diabetics. The 12 poses included in the exercise increase blood circulation and thus improve insulin production in the body.
  2. Setubandhasana: This asana helps control blood pressure, improves digestion and strengthens the neck and spine. Lie flat on your back, exhale and push up off your feet, such that your head and neck remain on the mat while the body is in the air.
  3. Balasana: Known as the child’s pose, this asana is the perfect stress buster. Sit on your heels, exhale and bend forward from your waist with your arms stretching in front of you. As it is a relaxing pose, breathe normally and stay in that pose for at least a few minutes.
  4. Vajrasana: The perfect pose to relax your mind and improve digestion, Vajrasana helps you find peace. Sit on your knees with your buttocks resting on your heels, place your palms on your knees, breathe slowly and relax.
  5. Ardha Matsyendrasana: This asana helps improve lung capacity, loosens the spine and resolves back problems. Sit with your legs outstretched and your spine erect. Bend your left leg close to your right hip; take your right leg over your left knee. Placing your left hand on your right knee and the right hand behind you, twist your head and shoulders to your right and breathe deeply. Do the same on the other side.
  6. Dhanuranasa: Dhanurasana helps strengthen the spine, beats stress, fatigue and relieves constipation. Lie on your stomach with your feet slightly apart. Lift your knees up and hold your ankles. Breathe in and lift your torso off the ground and look straight ahead. Hold the pose for 15-20 seconds and then relax.

Practice yoga on a daily basis at least for 15 minutes and feel excellent both at a mind and body level.


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