Manage your diabetes by doing the legs-up-the-wall pose for 15 minutes daily

You must have seen a lot of buzz around the legs-up-the-wall pose and its benefits on social media. Most of the time it is discussed for its weight loss benefits, but did you know this yoga pose is also known to help tackle diabetes? Yes, you heard it right, and today we are going to reveal how legs-up-the-wall pose actually helps.

There are many yoga poses that help diabetes patients maintain good health.  Adding the legs-up-the-wall pose to this list is a great idea because it stimulates different organs and glands in the body that can help you deal with diabetes better.

Also, stress is another issue that is seen in people dealing with diabetes, and thanks to this pose, you can keep that in check too.

In fact, a study published in the International Journal of Yoga Therapy reveals that practising legs-up-the-wall pose every day for 15-20 minutes can have a positive impact on the mental and physical health of those dealing with type-2 diabetes.

How legs-up-the-wall pose actually helps in diabetes?

Viparita karani or the legs-up-the-wall pose includes a backbend, an inversion, and a restorative pose. Practising this inverted pose helps to nourish the endocrine glands, which is the key gland that regulates sugar and insulin levels in the body.

Says Dr Rajeev Rajesh, chief yoga officer, Jindal Naturecure Institute, Bangalore:

The inversion, combined with the neck flex, stimulates the baroreceptor reflex, which suppresses the sympathetic nervous system, and stimulates the parasympathetic nervous system, thereby improving digestion.

Now, learn the correct way to do legs-up-the-wall-pose

• Sit beside an open wall, with your shoulder and hip against it.
• Lower your back to the ground, and gradually lift your legs and place them against the wall.
• Your legs and your back should meet at right angles. If you feel any discomfort in your lower back, place a folded blanket or pillow under your hips.
• Breathe naturally and stay in this pose for five minutes.
• Once you are done, bend your knees and slide your feet off the wall. Take a slight pause before you push yourself up.

A little heads-up for you: don’t do this pose right after having a meal, as it can slow down the digestion process, making you feel pukish and dizzy.

The best part is that age is no bar when it comes to this yoga pose. So, if your mum, dad, grandparents, or anyone in your home is dealing with diabetes, then ask them to join you to do this pose. But yes, ensure they don’t feel any pain or discomfort, while they are at it.

So ladies, it’s time to put your legs up on the wall. All set?