Yoga for Diabetes

About yoga asanas

The guiding principle of yoga is “Sthira sukham asana”. It is also one of the most quoted lines from Patanjali’s yoga sutras. It means “The posture in yoga should be steady, stable, and comfortable”.It is a unanimous principle for Asana. It gives a clear purpose and a deeper understanding to each of the postures/asanas.

Yoga, or hatha yoga, as it is traditionally called, is integral for physical and mental fitness. It’s the union of mind-body-spirit through the practice of asana.

The asana is a Sanskrit word for postures which we assume during yoga. The asanas improve flexibility, strength and balance in the body. It also reduces stress and diseases related to stress and cures many diseases like asthma, diabetes, and chronic pain.

Benefits of yoga

• It improves blood circulation, digestion and immunity
• Yoga can enhance the function of endocrine and neurological systems
• It can prevent and provides relief from chronic illnesses
• Overall, the body feels healthier and more energetic

Few of the nuggets and basics about yoga & diabetes have been mentioned so far; this article will further take you through the specific benefits of yoga in diabetes.

Yoga & diabetes

Diabetes is a multifactorial disorder, and managing it is critical for health. The key to managing diabetes is awareness. Learn about the factors which make your blood sugar level go high or low. Among the many factors which influence diabetes, food and exercise are of prime importance. Medications, illnesses, alcohol, and stress are other factors which also influence diabetes.

Lack of proper exercise & inappropriate food habits are the prime culprits. Stress further contributes to the challenge of diabetes; all these point us towards a healthy lifestyle. It is crucial, but having a “lifestyle” in place is an arduous task due to the time crunch.

Among the many factors mentioned, healthy food is a cornerstone for good health. In the case of diabetes, one should know how food types influence your blood sugar levels. Secondly, during exercise, your muscles use sugar(glucose) for energy; regular exercise uses insulin in the body. Hence, exercise, like food, plays a crucial role in diabetes management.

Leading us to the next level is “Yoga”.Yoga should be incorporated into lifestyle, and It is a step in the right direction due to its apparent benefits.

Before getting into the yoga postures, let’s know a little about diabetes. There are two types of diabetes, i.e. I & II. In type I diabetes, there is no production of insulin at all. In type II diabetes, the pancreas does not produce enough insulin. It is type II diabetes which benefits from yoga.

The studies like” therapeutic role of Yoga in Type 2 Diabetes” have established the significance of yoga in type-2 diabetes.

Now, let us look at some of the best asanas of yoga exclusively recommended for controlling diabetes. Around six yoga postures aim to maintain optimum sugar levels in the body. They are

1. Kapal Bhati (skull-shining breathing technique)
2. Supta matsyendrasana (lying down body twist)
3. Dhanurasana (bow pose)
4. Paschimottasana (seated forward bend)
5. Ardhya matsyendrasana (sitting half spinal twist)
6. Shavasana (corpse pose)

1. Kapal bhati pranayama

How does Kapal Bhati pranayama or skull shining breathing technique help with diabetes?

The skull-shining breathing technique helps by rejuvenating brain cells and energising the nervous system. This asana stimulates the abdominal organs, which is beneficial for diabetes patients.

How to perform kapal Bhati?

There are eight steps to do kapal bhati

1. Sit comfortably with your spine erect. Place your hands on the knee and open it facing the sky.
2. Take a deep breath in
3. As you begin to exhale, pull the navel back towards your spine. Do this as much as you can, with comfort.
4. Place your right hand on the stomach to feel the contractions of abdominal muscle
5. As you relax the abdomen and navel slowly, the breath flows back into the lungs
6. Repeat the breath exercise twenty (20) times, and this makes up one cycle
7. After completing one round, close your eyes and relax. Feel the sensations of the body for a while
8. Do two more such cycles

2. Supta Matsyendrasana

How does Supta Matsyendrasana help with diabetes?

Lying down and positioning the body in a twist gives a massage to internal organs and improves digestion. Supta Matsyendrasana exerts pressure on abdominal organs; it is an excellent posture for people with diabetes.

How to perform supta matsyendrasana?

There are eight steps to do supta matsyendrasana

1. Lie on your back with your arms stretched horizontally.
2. Extend the left leg in the front direction. Bend the right knee, just hugging it tour the chest.
3. Inhale or exhale slowly across your right knee over the middle line of your body and onto the floor and left side of your body. Turn your head to the right and look at the right arm.
4. Make sure the shoulder tips are touching the ground; it’s still okay in turn if the knees are not touching the ground. While twisting, the shoulder tip may not be touching the ground.
5. Feel the body’s stretch in thighs, groin, arms, neck, stomach and back as you hold on to the pose. With each pose, relax deeper in the same pose.
6. Be in this pose for several minutes
7. Slowly turn back to your head to centre straighten the torso and leg
8. Repeat this one more time

3. Dhanurasana

How does dhanurasana help with diabetes?

The bow pose, as it is commonly called, strengthens and regulates the pancreas. It is highly recommended for people with diabetes. Dhanurasna strengthens the abdominal muscle and is a good stress and fatigue buster.

How to perform dhanurasana?

There are seven steps to do Dhanurasana.

• Lie on your stomach with the feet apart and arms by the side of your body
• Fold your knees, take your hand backwards, and then hold your ankles
• Breath in and, lift the chest off from the ground and pull your legs up & towards the back
• Look straight ahead with a smile on your face
• Keep this pose stable while focusing on your breath. Your body is curved as a bow now.
• Keep taking long & deep breaths & relax. Bend only once you feel comfortable, do not overdo the stretch.
• After 15 – 20 seconds, gently bring your legs & chest to the ground as you exhale. Release the ankles & relax.

4. Paschimottasana (seated forward bend)

How does Paschimottasana help with diabetes?

The two-legged forward bend is known as Paschimottasana. It massages & tones the abdominal pelvic muscles. This is a good asana for people with diabetes. It also keeps the mind calm& balances the prana in the body.

How to perform Paschimottasana?

There are eleven steps to do Paschimottasana.

• Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed towards you.
• While breathing in, raise both arms above the head and stretch
• Breathing out, bend forward from hip joints. Chin moving towards the toes, keep the spine erect, focussing on moving forward towards the toes
• Place the hands on the legs, how much ever they reach, without any force. If possible, take hold of your toes and pull on them to help go forward
• Breathing in, lift your head slightly and lengthen your spine
• Breathing out, gently move the navel towards the knees
• Repeat the movement two or three times
• Put the head down and breathe deeply for nearly 60 seconds
• Stretch out the arms in front of you
• With the strength of arms, breathing in, return to the sitting position
• Breathe out and lower the arms

5. Ardhya matsyendrasana

How does ardha matsyendrasana help with diabetes?

The sitting half spinal twist massages the abdominal organs and increases the oxygen supply to the lungs. It calms down the mind and improves blood flow to the spinal cord.

How to perform ardhya matsyendrasana?

There are steps to do Ardhya matsyendrasana.

1. Sit with legs stretched out straight in front of you, keeping the feet together and the spine erect.
2. Bend the left leg and place the heel of the left foot beside the right hip
3. Take the right leg over the left knee
4. Place the left hand on and right knee and right hand behind you
5. Twist the waist, shoulders and neck in the same sequence to the right and look over the right shoulder
6. Keep the spine erect
7. Hold and continue with long gentle breaths in and out
8. Breathing out, release the right hand first, release the waist, then the chest, and lastly the neck and sit up relaxed but straight
9. Repeat for the other side
10. Come back to the front and relax by breathing out

6. Shavasana

How does Shavasana help with diabetes?

It is the final yoga pose, also called as corpse pose. It takes the body into a deep state of meditation and lets it relax and rejuvenate.

How to perform Shavasana?

There are eight steps to do Shavasana

1. Lie flat on your back without support, preferably if you can’t, then use a small pillow. Close your eyes.
2. Keep the legs comfortable & apart. Let your feet & knees relax completely, and your toes face the sides.
3. Place your arms alongside. Little spread apart from your body. Keep your palms open and face the sky.
4. Divert the attention to various body parts and relax your entire body.
5. Begin with awareness in the right foot, then move on to the right knee, and slowly move towards your head.
6. Keep breathing slowly, and allow your breath to relax the incoming breath energises the body, and outgoing breathing brings relaxation. Just be with your body and breathe. Surrender the whole body to the floor and relax. Make sure you don’t fall asleep.
7. After 10-20 minutes, when you feel fully relaxed and keep your eyes closed. Slowly roll onto your right side. Lie in that position for some time. Then taking the support of the right hand. Gently sit up into a seated pose.
8. Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you feel complete, slowly and gently open your eyes.

Conclusion

Yoga is widely accepted for health and mind-related benefits. Yoga helps treat various chronic diseases like arthritis, chronic back pain, migraine, stress or anxiety management, blood pressure control, thyroid disorders and many more.

Complex symptoms and loss of function lead to reduced quality of life in chronic diseases. Yoga is a perfect solution for chronic illnesses as it offers a blend of physical and mental approaches for improving the quality of life.

Yoga may also benefit patients with chronic diseases by decreasing distress and improving functional performance. With all these positive impacts, yoga has proven to be an apt option as a complementary and alternative therapy for chronic diseases.

Before starting yoga, it is essential to consider that although it is safe, it may be harmful if it is done on its own. Anybody with illnesses like diabetes or asthma should begin yoga with a trained yoga instructor. A couple of weeks of yoga practice is essential to feel the benefits on a physical and mental level.

Diseases like diabetes are managed in multiple ways, including prevention of diabetes, taking medications, practising yoga, opting for natural remedies and eating superfoods for diabetes.

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