Diabetes – a name which is no longer foreign. In modern times, this condition can happen to anybody, irrespective of the place, age, or genetic history. There’s nothing to fret about as the condition can be controlled with a little awareness and care. Regular exercise, good food, and a few minutes of yoga practice everyday – the three golden rules to remember if one is a diabetic. Regular yoga practice can help decrease the blood sugar level, along with lowering blood pressure, keeping a weight check, reducing the signs and slowing the rate of progression of diabetes, as well as lessening the severity of further complications.
Health Benefits of Yoga
There are several health benefits of yoga. Here we have listed a few common benefits.
- It has been found that yoga practice results in changes in gene expression that boost immunity at a cellular level.
- Regular yoga practice reduces the problems of migraine. Migraine sufferers have fewer and less painful migraines after four months of yoga practice.
- It has been found that 10 weeks of yoga can improve sexual desire, performance, arousal, orgasm, satisfaction and confidence for both men and women.
- It has been found that six weeks of daily yoga significantly improved sleep quality for people with insomnia.
- It has been commonly found that regular yoga practice is associated with mindful eating, an awareness of emotional and physical sensations associated with eating.
Top 7 Yoga Poses to keep Diabetes Under Control
Stress is one of the main reasons for diabetes. The consistent practice of yoga aasanas, pranayam and a few minutes of meditation can immensely help decrease stress in the mind and protect the human body from its adverse effects.
Pranayam
Breathing in deeply and breathing out immensely helps oxygenate your blood, and improves circulation. It calms the mind and gives rattled nerves some much-needed rest. At first, sit on a yoga mat on the floor. Fold the legs in either Padmasana or sit cross-legged. Now straighten back, keep your chin parallel to the floor, place the hands on your knees with the palms facing upwards and close the eyes. Breath in the deep and hold breathe for five counts. Exhale slowly. Repeat this process at least ten times. Once you are done, rub the palms together till they are warm, and place them on the eyes. Now gradually open them and smile.
Setubandhasana
This particular pose not only helps keep one’s blood pressure in control it also immensely helps to relax the mind, improves the digestion, relieves the signs of menopause in women and stretches the spine and neck. Lie flat on the mat, with your feet flat on the floor. Now exhale and push up, and off the floor with feet. Raise the body up such that your head and neck are flat on the mat, and the rest of the body is in the air. You can use the hands to push down for added support. If one is flexible, one can clasp one’s fingers just below raised back for that added stretch. The key here is to not hurt oneself while doing this pose.
Balasana
The best yoga for diabetics must include Balasana. The best yoga for diabetes control must include Balasana. It is a great remedy for that lower back pain one might have from long hours of sitting. Sit on the floor with the weight on your knees. Now flatten feet onto the floor and sit on heels. Spread thighs apart a little. Exhale and bend forward from the waist. Let the stomach rest on thighs and extend the back. Now stretch out the arms in front of you to elongate the back. You can rest forehead on the floor. This may require flexibility, so do not push the body beyond its limit. You will get better with time. This is the resting pose so you should breathe at a normal pace. You can stay in this pose for as long as three minutes or as little as five counts.
Vajrasana
This is a simple pose which is great to relax to the mind. All you need to do is place a yoga mat on the floor. Kneel on a yoga mat, and let the top surface of feet touch the mat, such that your heels are pointing upwards. Now gently place buttocks on your heels. It is important to note that heels are on either side of the anus. Now place both your palms on knees, facing downwards. Close eyes and breathe in deeply at a steady rate.
Halasana
This yoga pose is outstanding for those who sit for long hours. Lie flat on the floor with feet flat stretched out. Place the arms by your side and bend knees so that your feet are flat on the floor. Now, gradually raise legs from the hips. Place the hands on hips as you raise them and use the hands as support. Now slowly bend the legs at the hips and try to touch the floor behind your head with your toes and straighten the hands, so they are flat on the floor. Breathe out while going up. To return to lying position gently rolls the back onto the floor; breathe in while you come down. Do not drop down suddenly.
Chakrasana
This pose is excellent to stretch the spine and relax muscles of the back. To do this pose commence by lying on the back with arms horizontally stretched out in line you are your shoulders. Bend the knees and bring feet close to the hips. The soles o feet should be fully on the ground. Swing the knees to left until the left knee touches the ground. Simultaneously, turn head to the right and look at the right palm. Make sure shoulder blades touch the ground. While the body is twisted, there is a tendency for one of the shoulder blades to lift off the ground. You must act against the tendency for stretch to be effective. Feel the stretch in the thighs, groin, arms, stomach and back as you hold the pose. With each exhalation, relax deeper into the pose. After 1-2 minutes, you may gradually turn your head back to the center, and straighten the torso and legs. Mirror the pose on the other side.
Ardha Matsyendrasana
This asana is designed to enhance the capacity of the lungs so it can inhale and hold more oxygen. Sit up with legs stretched out straight in front of you, keeping feet together and your spine erect. Bend your left leg and place heal of your left foot beside right hip. Now, take the right leg over left knee and place left the hand on your right knee and your right hand behind you.
Twist at the shoulders, waist, and neck in this sequence to the right and look over right shoulder. Hold and continue with long breaths in and out. To come back to beginning the position, continue breathing out, release the right hand first, release the waist, and then chest, lastly neck and sit up relaxed yet straight. Repeat to another side. Breathing out, come back to front and relax.
Apart from this, a few minutes of regular meditation practice acts as an outstanding stress-buster for the body and mind.