4 Yoga Poses You Need To Start Doing Today

People with diabetes may be surprised to learn that they can fight many of their symptoms by going to a yoga class. The practice of yoga relieves stress, improves circulation, and helps the organs function properly, helping to minimize symptoms of diabetes and preventing further complications. Each yoga pose offers its own benefits, but four specific poses are especially useful for fighting diabetes.

1. Halasana

Young woman practicing Yoga Halasana Plow pose

Also called the plow pose, Halasana increases the circulation to the head. It improves the function of the pancreas, which is the organ that malfunctions due to diabetes. According to The Health Site, the pose also stimulates other organs and glands in the upper body. When you start, you may only hold the pose for a few seconds. Gradually increase the time to see further benefits.

To perform the pose, lie on your back on the floor. Place both arms straight down along the sides of your body with the palms facing the floor. Raise your legs straight up, and then raise your hips and back as your legs go over your head. Touch your toes to the ground above your head and keep your back perpendicular to the floor. Inhale and exhale normally to relax yourself in this position. When you’re finished, slowly return to the starting position while exhaling.

2. Ardha Matsyendrasana

An image of a pretty woman doing yoga at the lake – Ardha Matsyendrasana

The half twist pose massages and stimulates several internal organs, including the pancreas. This helps eliminate toxins, aid digestion, and relieve back pain. The twisted position stretches the spine, and proper breathing in this pose increases lung capacity.

Start by sitting on the ground with both legs straight out and your back straight. Bring your right leg into a folded position, with the knee up and the right heel next to the left knee. Slowly twist your core and put the right hand on the ground behind your waist. Hold the right ankle or foot with your left hand, and look over your right shoulder. Breathe deeply multiple times, then perform the pose on the opposite side.

3. Dhanurasana

Yoga dhanurasana bow pose by woman in white costume on the beach near the ocean in Goa, India

The Times of India notes that the body’s position in this bow pose improves blood flow to the pancreas and other abdominal organs. It also exercises the back and reduces fatigue. However, those with blood pressure problems, neck issues or back injuries should avoid this pose. Regardless of skill level, practitioners shouldn’t do this pose for more than 20 seconds.

Lie on the ground on your stomach, and bring your feet up. Reach back with your hands to grab the ankles. Raise your chest off the ground until you can look straight ahead, and then pull your legs closer to your back. Breathe deeply and allow your body to relax. To release the pose, simply let your chest and legs go back to the ground as you exhale.

4. Pranayama

This is a simple sitting pose that allows deep breathing to supply more oxygen to the blood. Because it is less physically intense than other poses, Pranayam also has a calming effect that leads to stress relief. Beginners should stay in this pose for at least 5 to 10 deep breaths. Those who want to can use this pose to meditate.

To get into this pose, sit on the floor with your back straight and your legs crossed. If you have the flexibility, you can sit in lotus position, with each foot placed on the opposite thigh. If not, a basic cross-legged position also works. Put both hands on the knees with the palms facing up, and begin deep breathing.

Spending just 15 to 20 minutes per day on a few simple yoga poses has many benefits, both in fighting diabetes and improving overall health. Get more diabetes health tips, and learn ways to support research at The Diabetes Site.

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