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7 Yoga Poses to Manage Blood Sugar Levels

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Yoga is often underestimated for its power but the truth is “yoga se he hoga” Yoga has the power to heal your body & mind and lead you a healthy life. One of the main thing that is needed for everyday health is a balanced blood sugar level. Ignoring that could lead you to get Diabetes. With simple lifestyle changes like yoga, diet and exercise you can manage your blood sugar levels with ease. Practising the following 7 yoga poses every day will help you maintain your blood sugar.


1. Setubandhasana

• Lie down on your back calmly
• Align your shoulders and relax your arms by your sides
• Fold the knee towards you at hip-width apart
• Slowly lift your lower back followed by middle back and then upper back
• Balance your weight equally on shoulder, legs and arms
• Make sure your legs are parallel to each other
• Hold this posture for 45 seconds to a minute


2. Vajrasana

• Sit down keeping your back straight and legs stretched out
• Fold your legs and place them under your buttocks
• Balance your weight equally on your legs
• Make sure your knees are touching each other
• Keep your palms on your knees
• Your spine & neck should be erect, do not slouch or bend
• Hold this pose for 5 minutes in the beginning and gradually increase your time


3. Supta Baddha Konasana

• Lie down on your back and relax your shoulders
• Slowly bend your knees, not towards you but outwards
• Pull your feet inward till they can touch each other
• Exhale and feel the lengthening of your back
• Don’t forcefully stretch your back
• Regularise your breathing and stay in the position for a minute


4. Dhanurasana

• Lie down on your stomach and make yourself comfortable
• Make sure your body is in a straight position
• Bend your knees
• Lift your arms and hold the ankle
• Slowly, in that same posture, lift your chest
• Distribute your weight equally
• Hold this position for as long as you can without straining too much

 

5. Vakrasana

• Sit straight with your legs stretched out
• Place your hands next to your thighs and buttocks
• Bend your right leg
• Keep your left leg stretched out
• Raise your arms shoulder high
• Twist towards your left, bring the right arm by the outside of the left knee
• Hold the left ankle with the right hand
• Lock your left arm behind your back
• Look back and then towards your left
• Hold this position for as long as you can without straining
• Repeat with the other side


6. Urdhva Mukha Shvanasana

• Lie down on your stomach
• Stretch out your feet to resting position
• Place your arms perpendicular to the floor
• Twist out your elbows
• Keeping your arms straight, raise your upper body
• Distribute your weight on arms and wrist
• Feel a stretch on your lower back. Remember not to strain
• Take a deep breath and gradually lift your thighs off the floor
• Keep your shoulders firm
• Bend your head backwards
• Hold this pose for 15-30 seconds and repeat it 4-5 times


7. Kapalabhati

• Sit straight in padmasana
• Make a chin mudra or chinmayi mudra and place it on your hands on knees
• Inhale sharply
• Exhale actively by pushing your stomach inward and intervals
• Repeat for 10 rounds. Relax after every breath cycle.


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Written by -

Meena Kumari