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3 Yoga asanas that are good for diabetes

During the monsoons, it is important that patients with diabetes stay away from the rain to avoid catching the flu. As a result of this, many people find it hard to keep to their workout schedule, or stay in shape. Yoga is the best way to stay in shape for patients with diabetes, while maintain their health and improving their flexibility. Here are 3 asanas that can be performed by them:

1. The Plank Pose

How-to:

  • Get in the push-up position. Keep your arms perpendicular to the floor, with your shoulders directly above your wrists, and your torso parallel to the floor.
  • Push your shoulder blades into your back and then move them away from your spine. Spread your collar bones away from your sternum.
  • Straighten your back and look straight down at the floor. Hold this position for about 30 seconds to a minute.

Note: Avoid this position in the case of carpal tunnel syndrome.

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2. Boat Pose

How-to:

  • Sit on the floor with your legs in front of you, and press your hands on the floor a little behind your hips.
  • Lean back slightly, while still keeping your back straight. Begin to balance your weight on your two sitting bones and your tail bone. As you exhale, ensure that your knees are bent, and begin to lift them till they’re about 45 degrees relative to the floor.
  • Slowly straighten your knees if possible, or keep them bent and parallel to the floor. Once you are able to balance the position, slowly lift your arms to a position parallel to your legs.
  • If you cannot hold the position, it is okay to keep your hands on the floor, and to hold the position for about 10 to 20 seconds.

Note: avoid this position if you suffer from breathing problems, heart problems, neck injury, or if you are pregnant or going through menstruation.


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3. Head to Knee Forward Bend

How-to:

  • Start by sitting on the floor with your legs in front of you, and sit on a blanket, if necessary. As you inhale, bend your right knee inwards so that your right sole touches your inner left thigh lightly. Your right shin should be perpendicular to your left thigh. Use the blanket for support if necessary.
  • Press your right hand against your inner right thigh, close to the groin. Exhale and turn your torso slightly to the left.
  • When you are ready, reach out to your left foot, grab it, and try touching your head to your knee.

Note: Avoid in the case of Asthma, Diarrhea, or knee injury

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