Baby pose
Balasana is a seated position that bend forward, bringing a deep feeling of relaxation.
Prolonged stress increases the hormone cortisol, which leads to increased blood sugar. Relaxation poses like Balasana help reduce the activity of the sympathetic nervous system and enhance aperstimulation, thereby regulating hormones and reducing glucose fluctuations.
Practicing Balasana for 10 minutes a day for 6 weeks helps reduce the average HbA1c level by 0.5% in people with moderate diabetes.
Cat - cow pose
The combined position between the fold and spine is to massage the internal organs of the abdomen, especially the pancreas, which produces insulin.
Improving blood circulation to the pancreas can increase the effectiveness of endogenous insulin production in people with glucose tolerance disorder.
The 15-minute cat - cow pose every morning significantly increases insulin sensitivity in middle-aged people with metabolic syndrome.
Spinal twist sitting position
This is a gentle spinal twist, helping to stimulate the hormonal glands, promote digestion and detoxify the liver. The liver plays an important role in storing and releasing glucose.
Regularly practicing twists in yoga helps reduce fasting and post-meal glucose levels by increasing glucose metabolism in the liver and muscle tissue.
This pose is also recommended for the elderly because it is easy to do and does not put pressure on the hip or knee joints.
Back lying position to lift legs
This is a back lying position, with your legs pointing up the wall. This leaning promotes blood flow back to the heart, helping to lower blood pressure - a factor often associated with diabetes.
Maintaining Viparita Karani for 15 minutes per night improves HOMA-IR (insulin resistance index) in people over 40.
In addition, this pose helps improve sleep - a factor that greatly affects insulin regulation and blood sugar. Poor sleep increases the risk of insulin resistance by 30%.
Warrior II Pose
Virabhadrasana II is a standing position with open arms, helping to strengthen the thighs, hips and arms. This is one of the dynamic poses that has the same energy-burning effect as brisk walking.
People who practice yoga 5 days/week with vigorous poses such as Virabhadrasana II have 18% lower post-meal insulin levels and an average HbA1c reduction of 0.7% after 12 weeks.
This pose is also suitable for people with diabetes and being overweight, a high-risk group in middle age.
