Diabetes mellitus is a condition that affects a large group of people. It is caused when due to any reason our body cells are not able to metabolize the blood sugar, consequently increasing its concentration in our blood. This increased amount of blood sugar is also owed to the ineffectiveness or lack of insulin in the body.
This is a disease that can make a person’s life hard, but only till they decide to change that. Apart from the myriad of medications present for their treatment, yoga for diabetes occupies a big chunk in the journey towards making the life of a diabetic person close to normal. This classified article aims at helping all those who want to take the road towards a healthy life.
Read on to get to know more!
Yoga to get rid of diabetes
Yoga for diabetes is recommended by doctors as well as patients of diabetes who have experienced their condition getting better after practising these asanas regularly. Yoga is practised in every corner of the world because of its health benefits. It lowers the risk of truckloads of chronic health conditions and diabetes is one of them.
Let us look at the 5 asanas of yoga for diabetes.
1. Viparita Karani or legs up the wall pose
This is an asana that is known for reducing stress levels, boosting blood circulation and energy, reducing headaches, and as a result, lowering blood pressure and blood sugar levels. It works and stretches the whole back, pelvic muscles, hamstrings, and trunk. Here are the steps to do this asana:
- Place a yoga mat in front of a wall and lie down.
- Adjust your position with the wall such as your legs and upper body are at a 90 degrees angle to each other.
- Push your sitting bones as close to the wall as possible.
- Relax your upper body and look upwards.
- Keep your arms stretched out next to you and facing up
- Remain in this position for 5 to 15 minutes before slowly going back to your original position.
If you practice this asana regularly, you will be able to do it without taking support from the wall.
2. Paschimottasana or seated forward bend pose
This yoga asana is known to relieve anxiety, stress, promote weight loss, reduce headache, fatigue, blood pressure, and blood sugar levels. It works the pelvic, gluteus maximus, gastrocnemius, and erector spinae muscles. Here is how it can be done:
- Sit on a yoga mat and extend your legs
- Extend your hands in front of you and slowly bend towards your feet without raising your knees from the yoga mat
- Try to reach as close to your feet as possible
- Keep your chin tucked into your chest
- Try to regulate your breathing
- Stop stretching more when you have reached your limit and maintain that position for at least 3 minutes
If you are a beginner, don’t put your body under a lot of stress. Practice it regularly and your endurance will automatically increase. After all, low and steady wins the race.
3. Supta baddha konasana or reclining bound angle pose
This is a yoga asana that is known for stimulation of abdominal organs, bladder, kidneys, calming the nervous system, and lowering the blood sugar levels as well as blood pressure. This pose works the adductor, psoas, pelvic, and groin muscles. Follow these steps to do this asana:
- Sit on a yoga mat and join your feet. Make sure that your back is unsupported.
- Your knees should be extending outwards.
- Maintain the same position with your legs while bending your upper body backwards till it touches the mat.
- Once your back touches the mat, relax your hips but maintain the same position with your feet
- Try to stretch your legs as much as you can while maintaining their position.
- Hold this position for at least 10 minutes before easing into your initial relaxed position
It is normal for the body to shake and get tired initially. Be easy on yourself.
4. Sarvangasana or supported shoulderstand
This is a very beneficial yoga stand not only for people with diabetes but also for those with thyroid as it helps in the stimulation of thyroid glands. It also helps in calming the mind and relieving anxiety apart from lowering blood sugar levels. It works muscles like the rectus abdominis, quadriceps, rotator cuff, and trapezius. To get started with this pose, follow the steps given below:
- Lie down facing upwards on a yoga mat and support your shoulders with a blanket.
- The blanket should not be very high. Just enough to offer a little support to the shoulders
- Join both your legs together and start raising them upwards, very slowly
- When your legs are in the air, support your back with your hands and slowly lower your legs towards your head.
- Align your body in such a way that your spine, shoulders, head, and hips are in one straight line
- Maintain this position for as long as you can before easing your body back into a relaxed position
5. Urdhva Mukha Shvanasana or upward facing dog position
This pose is done correctly improves the overall health by regulating blood circulation, blood pressure, body weight, and blood sugar levels. It requires a lot of muscle strength to perform this asana correctly but the results are worth it.
It works with muscles like hamstrings, gluteus maximus, spinal extensors, triceps brachii, and quadriceps. It can be performed by following the steps mentioned below:
- Lie in a prone position on a yoga mat
- Keep your hands straight and next to you. Your palms should touch the yoga mat
- Slowly put pressure on your hands and start lifting your torso using your arm and upper body strength. Don’t move your legs from their position
- When your torso is up from the mat, slowly bend it backwards by stretching your upper body as much as you can.
- Try to relax your neck and slowly look forward
- Maintain this position for 30 seconds to 1 minute
- Slowly ease your body into a prone position and regulate your breathing
The benefit of yoga for healthy pancreas
Apart from these positions, every yoga asana has some benefit on the functioning of the pancreas which makes and eases the manufacture and function of the insulin. Every yoga asana in one way or the other is yoga for diabetes. Some other asanas like bow pose, corpse pose, supine spinal twist, child’s pose, and half lord of the fishes pose also help in enhancing the function of the pancreas.
Yoga is a natural fighter for the well-being of the body. it can help in reducing the number of heart conditions and some people say it can make you age backwards!
Well, that is something that we cannot confirm, but if yoga does that for you, enjoy the miracle of nature! Practice yoga for diabetes regularly to free yourself from any ailments that you have or may come your way!