Yoga for controlling diabetes

Here are 5 yoga asanas which will help you in managing and controlling diabetes

By Dr Surakshit Goswami

If you don't have one hour to do yoga because of shortage of time, do 15 minutes of yoga for controlling  diabetes. Here are 5 asanas which will help you in managing and controlling the disease.


Kapalbhati Kriya

  • Sit in sukhasana.
  • Place both hands on the knees in gyan mudra with your eyes closed.
  • Exhale forcefully through both nostrils and simultaneously pull your stomach in.
  • Keep your body still.
  • Repeat 40-50 times till or you feel tired.

Caution: If you have a heart problem, high BP or hernia, exhale slowly.

Agnisaar Kriya

  • Stand erect with your feet apart by a foot.
  • Place your hands on your knees and loosen your belly.
  • Exhale fully, hold your breath out and pull your stomach in as far as you can, such that it touches your back.
  • Then loosen and release the stomach.
  • Repeat this pumping action for as long as you can.

Caution: Avoid if you suffer from peptic ulcers, high BP, heart disease, slip disc or intestinal swelling.

Pawanmuktasana

  • Lie on your back with your legs outstretched.
  • Bend both legs at the knees and bring them towards your chest.
  • Exhale and pull the bent legs further towards the chest with your hands, fingers interlocked.
  • Lift your head and try to touch your knee with your chin.
  • Hold the position for as long as you can, breathing normally.
  • Then return to normal position.

Caution: Those suffering from neck aches should not raise their heads.

 

Bhujangasana

  • Lie on your stomach with your forehead touching the ground.
  • Place your hands, palms facing down, under the shoulders.
  • Raise your elbows a bit.
  • While inhaling, raise your torso very slowly, head and chest arching backwards.
  • Keep your eyes closed and focus your awareness on your back.
  • Keep your toes and heels joined.
  • Hold the position as long as you can, breathing normally.
  • Return to base position and relax.

Caution: Avoid if you suffer from hernia.

Mandukasana

  • Sit in vajrasana.
  • Clench your fists, keeping the thumb inside.
  • Bring your fists towards your stomach, fingers facing downwards.
  • Exhale completely, and bring your belly inside, press your fists into the navel's sides and bend forward.
  • Keep your eyes closed and raise your head, breathing normally.
  • Hold the asana for as long as you can.

Caution : Avoid if you have  backache, slip disc and osteoporosis.

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