Yoga and mindfulness practices can be beneficial for managing blood sugar levels in individuals with diabetes. However, it’s important to note that these practices should complement, not replace, standard medical care. Always consult with your healthcare provider before starting a new exercise or mindfulness routine, especially if you have diabetes.
Sneha Desai, Master at JetSynthesys’ Thinkright.me shares seven essential yoga practices for individuals with diabetes:
- Deep Breathing (Pranayama)Engage in deep, diaphragmatic breathing to reduce stress and promote relaxation. Stress can affect blood sugar levels, and mindful breathing can help manage stress. Practice pranayama techniques such as diaphragmatic breathing, alternate nostril breathing (Nadi Shodhana), and abdominal breathing.
- Gentle Yoga Asanas (Poses)Any asana which is twisting from the waist or helping the pancreas to secrete the natural juices helps in getting the Diabetes in control.Child’s Pose (Balasana): This resting pose can help calm the mind and relieve stress.Cat-Cow Stretch (Marjaryasana-Bitilasana): This gentle flow between two poses helps improve flexibility and mobility in the spine.Downward-Facing Dog (Adho Mukha Svanasana): This pose helps stretch the entire body and promotes relaxation.Seated Forward Bend (Paschimottanasana): This forward bend stretches the spine, hamstrings, and stimulates the internal organs, promoting better digestion.Legs Up the Wall Pose (Viparita Karani): This restorative pose can help reduce stress, improve circulation, and may have a calming effect on the nervous system.
- Mindful MeditationIncorporate mindfulness meditation into your routine to manage stress and improve overall well-being. Sit comfortably, focus on your breath, and bring your attention to the present moment.
- Sun Salutations (Surya Namaskar)This sequence of poses and movements helps improve circulation, flexibility, and overall energy flow in the body. Practice at a gentle pace and modify as needed.
- Corpse Pose (Savasana)End your yoga practice with Savasana to relax the body and mind. This pose can promote deep relaxation and reduce stress, which may positively impact blood sugar levels. The best way to relax in this is to keep a Yoga Eye Pillow on the eyes and relax, the therapeutic aroma will relax the mind & breath.
- Yin YogaYin helps the stress levels to relax, allowing the mind to get stillness and a no-thoughts zone. The letting go of the thoughts & body allows the stress levels to come down being mindful of your breath.
Remember, consistency is key, and it’s important to listen to your body. If you’re new to yoga or have any health concerns, consider taking classes from a certified yoga instructor with experience in working with individuals with diabetes. Always monitor your blood sugar levels and consult with your healthcare team to ensure that your yoga and mindfulness practices align with your overall diabetes management plan.