5 Yoga practices that can help regulate blood sugar levels

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1. Vrikshasana (Tree Pose):

  • How It Helps: This balancing pose helps in improving focus and mental clarity. The concentration required for maintaining balance can relieve stress, which is a significant factor in blood sugar levels. Stress management is crucial for controlling cortisol levels, which can affect blood sugar.
  • How to Do It: Stand with feet hip-width apart, shift your weight onto your left foot, and place your right foot on your left inner thigh or calf (avoid the knee). Bring your hands to a prayer position in front of your chest or raise them above your head. Hold, then switch sides.

2. Balasana (Child’s Pose):

  • How It Helps: This resting pose gently stretches the hips, thighs, and ankles while reducing stress and fatigue. Relaxation and stress relief are key to managing hormonal imbalances that can lead to spikes in blood sugar.
  • How to Do It: Kneel on the floor, touch your big toes together, and sit on your heels. Separate your knees about hip-width apart and lay your torso down between your thighs. Extend your arms forward, allowing your forehead to touch the floor.

3. Sarvangasana (Shoulder Stand):

  • How It Helps: Considered a powerful pose for stimulating the thyroid gland, this inversion helps regulate metabolism and, in turn, can assist in blood sugar management. It also promotes blood circulation and relaxation.
  • How to Do It: Lie on your back, lift your legs and back off the floor, and support your lower back with your hands while keeping your elbows on the ground. Your body should be straight, with your weight resting on your shoulders and upper arms, not on your neck or head.


4. Mandukasana (Frog Pose):

  • How It Helps: Particularly beneficial for those with diabetes, this pose stimulates the pancreas and can help regulate insulin production. It also stretches and opens the abdomen, improving digestion.
  • How to Do It: Sit on your heels, place your hands on your belly with your fingers pointing inward, and press down slightly. Keeping your back straight, press your belly against your thighs as you bend forward.

5. Pranayama (Breath Control Exercises):

  • Kapalbhati (Skull Shining Breath) and Anulom Vilom (Alternate Nostril Breathing) are particularly beneficial.
  • How It Helps: These breathing exercises help in calming the mind, reducing stress, and improving metabolic function, all of which are beneficial for blood sugar regulation.
  • How to Do It: For Kapalbhati, sit in a comfortable position, take a deep breath in, and then exhale forcefully through the nose by contracting the abdominal muscles. For Anulom Vilom, sit comfortably, close your right nostril with your thumb, inhale through the left nostril, then close it with your fingers, and exhale through the right nostril. Repeat the process, alternating nostrils.

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