Reviewed By: Pramod Kerkar, MD, FFARCSI

Diabetes or increased blood sugar is one of the most common lifestyle problems that the millennial generation is facing. The increasing purview of diabetes is making necessary rectifications in one’s lifestyle indispensible. Among the different measures to tackle the problem of increased blood sugar, some form of regular exercise and yoga poses holds prime significance. The main reason being; increase in insulin sensitivity through regular exercise and yoga. Plus a regular form of exercise is sure to stimulate other mechanisms of the body too, to help the body to stay energized.

Exercises to Control Blood Sugar

Some common forms of exercises suitable for stabilizing blood sugar levels include:

Cardio/Aerobic Exercises to Control Blood Sugar

Some form of high intensity vigorous workout is essential for people suffering from diabetes. Ideally a minimum of two and a half hours of such exercise per week is recommended, but can be increased for more beneficial controlling of blood sugar. There are a spectrum of exercises that fall under the section of cardio exercises such as brisk walking, swimming, jogging, dancing and cycling; all which help controlling your diabetes or blood sugar.

Resistance Workout to Control your Blood Sugar

Another form of exercise that is extremely beneficial for a person suffering from diabetes includes resistance workouts like lifting weights, push-ups, lunges etc. The main incentive derived from these exercises is muscle strength which helps the body cope better with the problem of diabetes. Ideally two to three sessions of such exercises should be practiced per week for adequate control of blood sugar.

Basic Activities a Must to Keep Blood Sugar Under Control

Nothing is as worse as sitting in the same place for long periods of time. Therefore, a person should try and be active through the day, even in the tinniest of the tasks. Taking a break to walk for at least 10 minutes after every half-hour of sitting can help in controlling blood sugar and other musculoskeletal problems.

Yoga Poses to Control Blood Sugars

When it comes to controlling blood sugar levels, yoga is one of the best forms of exercise. Not only does yoga induce flexibility, but also defends the body against a number of health problems that are bound to follow diabetes. Another reason that yoga is highly recommended for diabetics is that it reduces the production of glucagon, a hormone which increases the blood glucose levels in the body.

Some of the common yoga poses for controlling blood sugar levels include:

Setu Bandhasana

This yoga pose is perfect for stretching the neck and the spine and this asana is among the yoga poses for controlling blood sugars. Not only blood sugar, but this asana helps maintain an adequate blood pressure too. Other benefits of this yoga asana include relieving mental stress, improving digestion and finally easing the symptoms of menopause in women.

How to do Setu Bandhasana for Controlling Blood Sugar?

To do this yoga pose for controlling blood sugars, lie flat on the yoga mat with the knees bent and the soles of the feet flat on the floor. Now as you exhale, push the body off the floor in such a manner that the neck and head are flat on the floor while the rest of your body is in the air. You can use the hands for added support. Hold this pose for 30 seconds and then slowly relax into the initial position.

Vajrasana for Sugar Control

Known for its benefits to the digestive system, this yoga pose is perfect for regulating the blood sugar levels. One of the simpler poses, Vajrasana can be practiced after lunch and dinner too.

How to do Vajrasana for Sugar Control?

Kneel down stretching the lower legs backward and crossing your big toes. Now gently lower the body in a way that the buttocks are resting on the heels of the feet, and the thighs on the calves. Place the hands on the knees and look forward as you turn your attention to your breathing. Stay in this pose for 5-10 minutes before releasing.

Balasana for Controlling Diabetes

Balasana is also known as the child’s pose, this yoga pose is ideal for controlling stress and hence managing blood sugar levels in the body. A perfect remedy for the back after long hours of sitting, this yoga pose stretches the hips, thighs and ankles. Another benefit of Balasana is that it helps relieve fatigue.

How to do Balasana?

Sit in a position such that your buttocks rest on your knees, as in Vajrasana. Now spread the thighs a little and as you exhale, bend the upper body forward. Now let your stomach rest on your thighs and extend your back. Finally stretch the arms forward as much possible such that your forehead rests on the floor. Hold the pose for 30 seconds and then slowly relax back into the original position.

Sarvangasana for Diabetes Control

Regulating the working of the thyroid gland is the primary purpose of this yoga pose, and Sarvangasana yoga pose is responsible for regulating the entire functional system of the body including the nervous system, respiratory system and the digestive system. Good for all around health, the sarvangasana is an effective yoga pose to control blood sugar levels.

How to do Sarvangasana?

Lie down on the back with the arms by your sides, then fold the legs making the feet rest on the floor, and as you exhale, move the feet away from the floor by drawing your thighs into your torso. Continue lifting by curling the pelvis with the support of your bent arms and elbows and raise the back torso from the floor as your knees come to your face. Raise the pelvis to the extent that the torso becomes somewhat perpendicular to the floor. Now, inhale and lift the bent knees up to the ceiling. In the final pose, the forehead should be parallel to the floor whereas the chin should be perpendicular. Stay in this position for 30 seconds and slowly come back to the original position.

Halasana-An Effective Yoga Pose to Control Blood Sugar

Good for the ones who sit for long hours, this yoga pose again helps regulate the thyroid gland, which aids in stimulating the blood sugar levels in the blood. Other than the thyroid gland and the blood sugar levels, this yoga pose is effective in the improving digestion and keeping other hormonal levels in check.

How to do Halasana?

Lie flat on the back and your arms by your side. Now slowly raise your legs from the hips and place your hands on the hips and use them as support as you raise your legs further towards the top of your head. Keep the legs stretched straight and try to touch the floor above the head with your toes. Straighten your arms as you do so. Hold the pose for 30 seconds and slowly come back to the initial position. Make sure to not drop down suddenly or it could lead to an injury.

Chakrasana to Control Diabetes

Great for relieving the stress in the body, this yoga poses can be very beneficial for diabetics in controlling their blood sugars. Chakrasana stretches the spine and the back to make sure of complete relaxation of the physical body. In addition to this, this yoga pose helps relieves the mind too.

How to do Chakrasana?

Lie flat on the back with your knees bent and the feet hip width apart. Now place the hands behind the shoulders making sure the fingers are open and pointing towards the shoulders. Once comfortable in this pose, try to balance the weight on your limbs and lift the rest of your body from the floor, stretching it up. Hold the pose for 1 minute and then slowly return to lying on your back.

Also Read:

Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: February 20, 2018

This article does not provide medical advice. See disclaimer

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