The most common disorder resulting due to the fluctuations in blood glucose levels is Diabetes. In layman terms, diabetes is all about sugar but in the medical note, diabetes is how our body manages blood glucose or sugar. If you have diabetes, the hormone insulin does not behave the way it should. As a result, with less energy supplied to the cells by insulin, the people with diabetes often feel lethargic and tired. Check out Yoga Poses for Diabetes patients and follow them regularly for regulated blood sugar levels.
Yoga Poses and Diabetes
The fast-paced life that we lead, along with the constant stress, reduced capacity to engage in exercise and lack of dietary control only alleviates the blood sugar levels. In this context, including Yoga in your daily regimen is the right step towards beating diabetes. Yoga helps in mitigating stress while increasing insulin production. With consistent yoga practice and daily walk, diabetes can be prevented. Yoga is essentially a science of health management, rather than a therapy for treating any chronic disease. Moreover, yoga is now being recognized as a clinically viable treatment.
5 Yoga Poses for Diabetes Patients
Yoga aims to balance and harmonizing the body, mind, and emotions. Increasing studies suggest that yogic practices with regularity and consistency helps in controlling Diabetes and its complications. Stick to a fixed schedule, be it morning or evening depending on your time, and you will be amazed by the results. Yoga asanas serve as an excellent preventative for both types of Diabetes.
Kapal Bhati (Light Skull Breathing technique)
This exercise is an internal purification practice by cleansing the respiratory system and releasing the toxins from the body. It also improves the overall functioning of the pancreas.
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How to do
- Sit in a meditative posture keeping the spine straight.
- Now close your eyes and relax the whole body
- Take a deep breath through both nostrils
- Expel the breath quickly, releasing the contraction.
- Continue passive inhalation and active exhalation
Dhanurasana (Bow Pose)
Named after the pose our body takes, this asana strengthens abdominal muscles and acts as fatigue buster. It might be a little difficult to perform but such yoga poses for diabetes patients improves blood circulation to the spinal nerves.
How to do
- Lie down gently on your stomach placing your feet apart almost parallel to hips and arms by the side of your body.
- Fold your knees up and take hold of your ankles with hand.
- Now breathe in, lift your chest off the ground and pull your legs up and back.
- Look straight and keep the pose stable while taking long deep breaths. Do the stretch as far as your body permits.
Adho Mukha Savasana (Downward Facing Dog Pose)
This asana is known to calm the mind, improve digestion, and lowers blood pressure. This results in weight loss, better breathing, and rejuvenating the mind and body.
How to do
- Lie flat on your stomach with arms stretched ahead of you.
- Tuck in your feet and roll your body back as your straighten your knees
- Now slowly raise your hips to the ceiling, your body will look like an inverted “V”.
- Keep the palms and soles of your feet planted firmly on the mat.
Tadasana (Mountain Pose)
Also called the palm tree pose, this asana relieves tension, aches, and pains throughout the body. Besides encouraging healthy digestion, it also provides optimum stretching to the muscles and nerves.
How to do
- Stand straight with your feet slightly apart but firmly planted on the mat.
- Extend your arms by joining your palms above your head while inhaling
- Keep your arms slightly extended to the side, with palms out.
- Exhale slowly while bringing your arms back and relax.
Shavasana (Corpse Po+se)
This final resting asana is a must after every yoga session. The corpse pose takes the body into a deep meditative state, letting your body relax and rejuvenate. It calms the nervous system and improves immunity while reducing anxiety.
How to do
- Lie down on your back and leave your legs straight with arms at your side.
- Rest your hands six inches away from your body with palms up.
- Now close your eyes and breathe naturally. Allow your body to feel heavy on the ground.
- Stay in savasana for 5 minutes for every 30 minutes of every yoga session.
Frequently Asked Questions (FAQs) related to Yoga Poses for Diabetes Patients
Does yoga help in reducing weight?
Obesity is one of the major concerns for people with diabetes. Yoga asanas aid in weight loss by improving the metabolism rate.
Which poses aren’t recommended for diabetics?
Almost every yoga pose has a therapeutic effect on various organs, glands, and pancreas. The asanas help in reviving the endocrinal system. However, some poses should be avoided by diabetics. The Sirsasana (headstand), Chakrasana (wheel pose), Pincha Mayurasana (feathered peacock pose) and Prasarita Padottasana (wide-legged forward bend) pose should be avoided.
Which yoga poses should a beginner start with?
If you are a beginner, start with the asanas that are easily performed and progress gradually as your energy levels and flexibility increases.