The world is changing rapidly with the new advancements in technologies and research fields. But this advancement somewhere has come with the adjustments we make with our lifestyle. This includes bad or irregular lifestyle habits, an extra convenient lifestyle, less or no exercise, zero mental peace, etc. therefore it is very clear that health gets affected and body functioning starts lacking its basic works.
One disease that is resulted from the bad lifestyle is Diabetes. People nowadays and even children suffer from diabetes from a very early age and have to take care of several things in their routine to avoid any fatal health conditions. This increasing trend of diabetes is very negative and needs to look after as soon as possible.
So in this article, we will be discussing the following aspects:
- 1 Best Yoga For Diabetes : Type 1 & Type 2 Diabetes
- 1.1 Kapalbhati (skull shining breathing)
- 1.2 AdhoMukhSwanasana (Downward-Facing Dog pose)
- 1.3 Balasana (Child poses)
- 1.4 Dhanurasana (Bow poses)
- 1.5 Ardha Matsyendrasana (Half Spinal twist pose)
- 1.6 Supta Matsyendrasana (Lying-down body twist)
- 1.7 Vrakshasana (Tree pose)
- 1.8 Vajrasana (Thunderbolt pose)
- 1.9 Paschimottanasana (Seated Forward Bend pose)
- 1.10 Shavasana (Corpse pose)
- 1.11 Frequently Asked Questions(FAQ’s)
What is Diabetes?
Diabetes is a type of disorder in which either body stops producing insulin or does not produce enough insulin that it requires. This leads to the unstable blood sugar level in the body and you have to depend on external insulin doses in the form of injections or medicines to maintain the proper functioning of your body.
In other words, it is a condition when the body fails to fulfill its requirement of insulin which is important for converting sugar in the food we eat to glucose. This glucose will further help in providing energy to the body for different mental as well as physical activities.
What Causes Diabetes
There can be many reasons for this disorder. It can occur due to poor eating habits, lack of exercise, modern lifestyle stress, lack of sleep and it can be due to genetic reasons.
The possibility of a person suffering from diabetes depends on his metabolism, immune system and his lifestyle.
It is very clearly seen that this was not this common in old times like it nowadays is. This is clear that lifestyle and exercise habits have a direct effect on your health. Therefore, it is essential to maintain a minimum amount of exercise in your daily life.
Types: Diabetes is mainly of two types
Diabetes Type 1: In this, the body stops producing insulin. It means there is no production of insulin in the body if it is suffering from Type-1 diabetes.
Diabetes Type 2: This type of diabetic person has the production of insulin by the pancreas but that production will be not sufficient to manage body requirements
Best Yoga For Diabetes : Type 1 & Type 2 Diabetes
With the increasing number of patients suffering from diabetes, researchers and scientists are continuously involved in finding new and innovative methods to treat this disease.
One of the cornerstones of curing diabetes is regular and specific exercises. And yoga is one such effective as well as an ancient way to effectively combat your diabetes and controlling blood sugar level.
How Yoga helps in curing Diabetes?
Regular yoga helps reduce the sugar level in the blood, reducing the severity of the symptoms and slowing down the rate of progression of the disease.
Stress is one of the major causes of diabetes as it leads to the secretion of glucagon. This hormone is responsible to increase blood glucose levels. The regular practice of yoga asana, pranayama and meditation can help to reduce stress and protect the body from its adverse effects. This, therefore, as a result, reduces the amount of glucagon.
Yoga is also proven in helping to lose weight and slowing the process of fat accumulation. Since obesity is a leading contributor to diabetes, doing yoga to keep your weight in control is the key.
Yoga poses to defeat diabetes: Here, we have included 10 most effective yoga poses or asana for defeating diabetes. These are –
Kapalbhati (skull shining breathing)
This unique breathing technique helps in energizing the nervous system and rejuvenating brain cells. It is considered very useful for diabetic patients. Also, this pranayama helps in improving blood circulation.
- To do this sit in a cross-legged position on the floor.
- Start inhaling deeply and calmly with both nostrils and fill your lungs with air.
- Now, exhale in such a way that it pulls in your stomach and brings your navel as close as possible to your back (spine).
- Repeat this skull shining breathing technique about 20 times.
AdhoMukhSwanasana (Downward-Facing Dog pose)
This is another very suitable pose to help diabetic patients. It helps in controlling blood pressure and relaxing your mind when doing yoga asana.
- For coming in this pose, come to your fours and form a table with the help of your palms and knees.
- Then start lifting your hips upward forming an inverted V shape from your hands, hips, and legs.
- Stay in this pose for 2-3 minutes, relaxing your mind. Then come back to your fours by taking hips down.
Balasana (Child poses)
- For performing this pose, sit down on the floor such that your weight lies on your knees. Now go for flattening your feet onto the floor.
- Then sit on your heels and start spreading your thighs apart. Then exhale and bend forward in such a way that your stomach rests on your thighs and you continue extending your back.
- Now stretch out your arms on the front floor to more elongate the back till your forehead can rest on the floor. This will require flexibility but don’t push your body beyond its limit.
- Breathe at a normal pace as long as three minutes.
Dhanurasana (Bow poses)
The Bow pose regulates the pancreas and is therefore highly recommended in diabetes. It also helps in strengthening the abdominal muscles.
- For this, you need to lie on your stomach with your feet width apart and keep your arms by the side of your body.
- Now, start folding your knees backward and keep holding your ankles. While breathing in, start lifting your chest off the ground and so to your legs.
- Keep looking straight and maintain stability.
- Continue to take long deep breaths as you relax in this pose and pay attention to your breath.
- After 15 -20 seconds of exhaling, come back to the ground. Do not overdo the stretch.
Ardha Matsyendrasana (Half Spinal twist pose)
This asana/pose increases your lungs’ capacity and also loosens up the spine and helps in relieving from backaches.
- Sit and stretch your legs out in front of you. Do keep your feet together and your spine erected.
- Now, start bending your left leg and try to place the heel of this foot beside your right hip.
- After this, take the right leg above the left knee and place your left hand on your right knee. Your right hand should be placed behind you.
- Turn your neck, waist, and shoulders to the right. Hold this pose and take gentle long breaths in and out.
- While coming to the starting position, breathe out and release the right hand then waist and then shoulder and sit up relaxed yet straight and repeat to the other side.
- Breathing out, come back to the front and relax.
Supta Matsyendrasana (Lying-down body twist)
This twisting pose helps in massaging the internal organs and improving the digestion of the body. This pose exerts some pressure on the abdominal organs like the pancreas and is therefore very helpful for diabetic people.
- Inhale and begin lying on the back.
- Then with exhaling, bend your knees by bringing feet flat on the floor.
- Then again inhale and extend your arms out to sides and keep your palms up.
- Now allow knees to come to the right side and turn your gaze to left.
- Hold the pose for 5 to 7 breaths or even longer according to your comfort and then repeat on another side.
Vrakshasana (Tree pose)
Easy to perform and gives good results. But people with sciatica or knee injuries should avoid it. This yoga pose for diabetic patients does not need much physical flexibility or endurance but demands the body’s balance.
- Stand straight with feet apart.
- Bend one leg to keep it over the thigh of another and then join your palms in front of the chest
- Start raising those joined hands over your head as far as possible. Come back to the normal position after staying in this position for a few seconds.
- Repeat with another leg.
Vajrasana (Thunderbolt pose)
One of the easiest and relaxing poses with a very positive impact on the mind and digestive system. It helps release blocked gas in the digestive tract.
- To do this pose, sit over the floor over your knees and stretch your toes.
- Bring your buttocks over the heels. Keep both palms over knees and take a deep breath for a few minutes.
Paschimottanasana (Seated Forward Bend pose)
This pose induces relaxation, lifts mood and helps in stretching of the spine, shoulders and lower back. Along with this, it also stimulates kidneys and liver which further helps in controlling diabetes.
- Begin this by sitting on the floor. Keep your legs straight in front of you and feet flexed with toes pointed to the ceiling.
- Start raising your arms above your head. Start exhaling, and then slowly bend forward at your hips keeping your buttocks and heels in contact with the ground.
- Bend at your hips until you can no longer bend. If you can, grasp the sides of your feet with your hands.
- Breathe normally and with each exhale, bend further toward your legs.
- Hold this pose for one to three minutes.
Shavasana (Corpse pose)
- Lie down on your back with arms on the sides.
- Keep palms facing down.
- Now try to relax your body and start inhaling through the nose and exhaling through your mouth.
- Perform this asana or pose in the end after performing all the poses.
Read Also: How To Treat Anorexia At Home
Frequently Asked Questions(FAQ’s)
- Can old people do these yoga poses for diabetes?
Ans: Yes, almost all these poses can be done by old people. The stretching and timing of each pose can vary depending on the age and condition of the person. But if you have any injury (back or other internal) then consult your doctor before doing these poses.
- Can diabetes be cured by these poses?
Ans: Diabetes and its cue depend on many factors like food, medicine, reasons, etc., therefore, it can’t be solely cured by yoga poses but one can bring it in control with these poses.
- Can a normal person perform all these poses?
Ans: Yes, of course.
Health Counselor and Primary Care Physician by profession, I have 12 years experience in primary health care services. Years of practical experience in women’s health care & ANC services and study have gained me a lot of knowledge on several health issues and I wish to share these medical advice and suggestion through this blog.