Pi News –
Whether it helps you fall asleep in the middle of the night, improves your posture, or helps you release your emotions, yoga has many mental, physical, and spiritual benefits.
A recent study found that interrupting the workday with a few minutes of yoga can have a profound effect on our health—both inside and out.
Researchers at Glasgow Caledonian University have found that three minutes of yoga every hour can significantly lower blood glucose levels by 10 percent and reduce the risk of diabetes.
Although the study was only small-scale (researchers focused on 15 adults aged 26-28 over two years), previous studies have also linked yoga to lower blood sugar levels in people with type 2 diabetes.
This 3-minute yoga flow will lower your blood sugar and fight diabetes
Celebrity yoga instructor Marianne O’Neill shares seven three-minute yoga poses that can help lower blood sugar.
But he says the benefits go beyond reducing the risk of diabetes.
“Yoga has so many benefits—not just for diabetes, but for anxiety, stress, and weight. And it doesn’t take long,” she says.
Try these for just three minutes every hour and get rewarded…
- Sitting in a chair or crossing your legs on the floor.
- Take deep, slow breaths through your nose, relax your shoulders as you exhale – repeat several times until you feel relaxed.
- On the fourth breath, raise your arms above your head, interlace your fingers and push your palms to the ceiling.
- Extend your body, engage your core, and hold.
- As you inhale, bend your body to the left and feel the stretch along the right side of your body.
- Repeat on the other side.
Torsion of the spine
- Again, in a chair or on the floor, inhale as you open your arms wide.
- As you inhale, twist to the right, place your left hand on your right knee and your right fingertips on the floor or on a chair behind you.
- Lengthen your body and relax your shoulders – relax along the spine and only go as far as is comfortable for you.
- As you exhale, return to center and repeat on the opposite side.
- Lie flat on your stomach with your elbows tucked under your shoulders, just like your chest, and your palms flat on the bed.
- Push up through your forearms and lift your upper body off the floor.
- Push your chest forward and roll your shoulders back to protect your lower spine.
- Take a few deep breaths and lower yourself to the mat.
Downward facing dog
- Start on all fours, hands shoulder-width apart on the mat.
- Lift your knees off the mat and keep your arms straight, lift your hips and press your heels into the floor until you form a triangle with a straight, elongated spine – bend your knees and straighten if necessary keep your heels off the ground. .
- Extend your arms away from your arms and hold for a few moments – touching your heels one after the other for an extra stretch through the back of your legs.
- Stand straight, feet hip-width apart.
- Step your right leg back and turn it out 90 degrees
- Bend your left knee so that your knee is directly over your left ankle.
- Extend your arms horizontally by your sides, left arm in line with your left leg, right arm on top of your right leg, hips facing out.
- Turn your head so that your gaze is aligned with the left fingertips, the spine is straight.
- Take a few breaths and repeat on the other side.
Salutations to the sun
Sun Salutations are a continuous flow of six yoga poses that you follow in time with your breath.
TAKE A BREAK: start in mountain pose – legs together, hands by your side and arms above your head, lengthen your body and push your feet away from the floor.
breath: lean forward, bend your knees generously, and relax your upper body into a forward bend.
TAKE A BREAK: do a half raise, bring your palms to your knees, push your hips back and stretch your spine.
breath: place your palms on the floor and return your legs to plank position.
TAKE A BREAK: lie flat on the floor with your arms bent before entering the sphinx pose.
breath: shift your weight into your legs and arms and move into downward facing dog.
TAKE A BREAK: walk your legs towards your hands and raise them halfway again.
breath: relax into a forward fold.
TAKE A BREAK: return to mountain pose – repeat the sequence as much as you like.
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