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Yoga For Diabetes

 What are the symptoms of diabetes?

• increased thirst and urination
• increased hunger
• fatigue
• blurred vision
• numbness or tingling in the feet or hands
• sores that do not heal
• unexplained weight loss

What causes type 1 diabetes?

Type 1 diabetes occurs when your immune system, the body’s system for fighting infection, attacks and destroys the insulin-producing beta cells of the pancreas. Scientists think type 1 diabetes is caused by genes and environmental factors, such as viruses, that might trigger the disease. Studies such as TrialNet are working to pinpoint the causes of type 1 diabetes and possible ways to prevent or slow the disease.

What causes type 2 diabetes?

Type 2 diabetes—the most common form of diabetes—is caused by several factors, including lifestyle factors and genes.

1. Dhanurasana (Bow Pose)

This pose helps in strengthening and regulating the pancreas. Therefore, this pose is suitable for people with diabetes. Additionally, it targets strengthening the abdomen muscles, boosts digestion, and prevents stomach cramps. Process:

1. Lie down on your stomach and keep your feet slightly apart. Keep your arms on the sides of your body.
2. Fold your knees and hold your ankle.
3. Lift your chest from the ground while taking a deep breath. Simultaneously, pull your legs up and back. Feel the stretch on your arms and thighs.
4. Look straight ahead with a smile on your face. Hold the pose for at least 15 seconds.
5. As you exhale, slowly bring your chest down to the ground. Leave your ankle to bring your legs towards the ground.

2. Balasana (Child pose)

This pose involves hamstrings, rotator muscles, and spinal extensors. It helps in relieving stress, fatigue, and back and neck pain. It also encourages relaxation that helps in increasing the production of insulin-producing beta cells.

Process:

1. Sit in the kneeling position and ensure that your knees are wide apart at the same width as your hips.
2. Move a bit backward and try to touch your heels with your hips.
3. Lean forward to touch the ground with your forehead.
4. Stretch your arms forward and feel the pressure on your back.
5. Remain in this pose for about 5 minutes. Now, relax and lift yourself back into the seated position.

3. Bhujangasana (Upward-Facing Dog Pose)

Your spinal extensors, triceps brachii, and quadriceps muscles work together in this pose. As a result, it increases the strength of your muscles. It ultimately reduces your blood sugar levels.

Process:

1. Lie on your stomach and keep your legs straight.
2. Keep your forearms perpendicular to the floor. Take your arms on the floor adjacent to the last ribcage.
3. Press your arms to lift your body.
4. Do not hold your body on your feet. Instead, create pressure on your feet and firm your hip muscles.
5. Look straight or slightly upward. Breathe normally and hold this position for at least 15 seconds before you sit in and relax.

4. Corpse Pose (Shavasana)

It is the ultimate resting pose. It allows your body to cool down and enter into the meditative stage. The corpse pose not only relaxes your body but also calms down your mind. It enables your brain to process the workout and get its benefits on your body. Practice this pose at the end of the yoga session.

Process:

1. Lie down straight on your back and close your eyes
2. Relax your mind and body. Take your time to feel the weightlessness around you.
3. Do not think anything. Release the stress and relax completely.
4. Breathe as normal without holding your breath.
5. Hold this position for 15-20 minutes.
6. Now, stand up and feel your stress-free body.

5. Legs Up the Wall (Viparita Karani)

Legs up the wall yoga pose stimulate your internal organs like the pancreas. Therefore, this pose makes a significant impact in controlling your diabetes. Regularly practicing this pose helps in controlling blood pressure and lowering your blood sugar levels. Along with this, the legs up the wall pose relaxes your body by improving blood circulation and improving energy levels.

Process:

1. Lie down along the side of the wall. Use a folded towel under your head for support.
2. Keep your legs up the wall while making an angle of 90 degrees with the wall.
3. Relax your head, neck, chin, and throat.
4. Stretch your arms while keeping them beside your body.
5. Stay in this pose for 5-10 minutes or more. Later, slide your legs slowly towards the ground.

6. Mountain Pose (Tadasana)

It is a simple yoga pose but needs the perfect technique to transform your body and mind. It helps in improving concentration, increase the strength of your knees, and promotes flexibility of your spines. The Mountain pose creates more space within your body and allows the internal organs to work more efficiently. Therefore, it helps improve blood circulation and promotes insulin sensitivity to control your blood sugar levels.

Process:

1. Stand straight on the flat ground and keep your arms on the sides of your body.
2. Keep your palm in the upward direction.
3. Slowly breathe in and extend your arms up and down to the sides of your body.
4. Hold this position for a while.
5. Repeat this position ten times. Exhale slowly and bring down your arms back to the starting position.

7. Mandukasana (Frog Pose)

It is one of the best yoga poses for people with diabetes. It helps in stretching the pancreas to promote the release of insulin. Along with this, it also promotes better digestion health and improves the function of the other glands in your body. You should avoid this pose if you have backache, ankle injuries, hypertension, migraine, or insomnia.

Process:

1. Fold your knees backward and sit down on the ground with the assistance of your knees.
2. Make a fist and put your hand on your stomach. Keep your fist in such a way that the joint of your fists comes at the navel.
3. Place your fist firmly and press your stomach.
4. Bend forward in this position and try to touch the ground with your forehead
5. Hold this position for 15-20 seconds then, exhale and relax.

8. Chakarasna (Wheel Pose)

It is another effective yoga for diabetes control. In this pose, you have to bend backward and touch the ground with your palm. This asana helps in stretching your spine and relaxes it. Regular practicing of the wheel pose helps in reducing stress and calms down your mind. It strengthens the pancreas that stimulates the release of insulin for balancing your blood sugar level. Along with this, it also improves the health of your kidney and liver. These are at high risk of diabetes complications.

Process:

1. Lie down on your back. Bend your knees and bring your legs close to your hips.
2. Bring your palm under your shoulder such that your fingers point towards your shoulders. Keep your elbows shoulder-width apart.
3. Press your palm firmly on the ground and inhale while lifting your shoulders, elbows, and hips.
4. Straighten your arms and legs so that your hips and shoulder feel the upward push.
5. Hold this pose for a few seconds then, bend your elbows and shoulders first to bring your head down. After that, bend your knees to lower your hips and spine to the ground.

9. Halasana (Plow Pose)

People with diabetes who have a sedentary lifestyle should practice halasana. It helps to control the adverse effect of diabetes on your body. This pose involves your abdomen muscles. Therefore, it helps in reducing belly fat and promotes the secretion of insulin in your body. As a result, it controls your blood sugar levels while regularly practicing this yoga asana minimizes the risk of diabetes type-2.

Process:

1. Lie down on your back on the ground. Keep your hands straight on the sides of your body, palm facing towards the ground.
2. Inhale slowly and raise your legs 90 degrees.
3. Exhale slowly and keep the legs straight. Gradually, move your legs from the top of the head to the back. Try touching the ground with the toes of your feet.
4. You can take the support of your hand to push your waist upward so that you can touch the ground with your toes.
5. Now, keep your hands straight on the ground. Stay in this pose for some time and normalize your breathing while coming back to the initial position.

10. Ardha Matsyendrasana (Half Lord of the fish pose)

This asana massages the internal organs for better functioning. It is a retreat for the liver and pancreas. Ardha Matsyendrasana involves a half spinal twist that helps in improving your energy levels and promotes the release of insulin in your body. Therefore, this pose helps in controlling your diabetes and keeps your energy levels high.

Process:

1. Sit on the ground while keeping your legs out in the front.
2. Bend your knees and keep your feet on the ground. Then, slide your left leg under the right leg.
3. Step your right foot over the left leg and make it stand on the floor.
4. Now, put your right hand against the floor and behind your hips. Set your arm on the left side of your right knee. Point the right knee towards the ceiling.
5. Sit in this pose for around a half minute and then relax.

11. Seated Forward Bend (Paschimottanasana)

This Therapeutic Forward Bend Yoga Has Many Benefits. It Helps To:

• Lower blood pressure.
• Remove extra fat from your body.
• Reduce headache, anxiety, and fatigue.
• Relax the mind and relieve stress and mild depression.
• Tone the abdominal and pelvic organs.

Process:

1. Sit on the floor and stretch your legs out straight in front of you.
2. Inhale, raise both the hands above your head and stretch up.
3. Exhale while bending forward and holding the toes with respective hands.
4. Your forehead must touch the knee joint in the bent position. Close your eyes. Breathe (2-3 times).
5. Inhale while raising your head and releasing your hands.
6. Exhale, and lower the arms.

12. Reclining Bound Angle Pose (Supta baddha konasana):

This is classic restorative yoga. It helps to:

• Lower the stress levels.
• Control blood sugar and blood pressure levels.
• Calm the nervous system.
• Stimulate abdominal organs, kidneys, and heart.

Process:

1. Sit with your legs extended forward.
2. Fold your knees and pull your feet closer to your trunk bringing the soles of your feet together.
3. Place your elbows on the floor behind you to help lean yourself on the ground.
4. Stretch your arms to the side and breathe naturally (for 2 mins).
5. Use your elbows to lift your body up.
6. Straighten your legs and relax.

13. Supported Shoulder Stand (Sarvangasana):

This is an inverted yoga pose that helps to:

• Calm the brain and relieve stress.
• Stimulate the thyroid and abdominal glands.
• Reduce fatigue and alleviate insomnia.
• Improve circulation.

Process

1. Lie in a supine position.
2. Exhale and lift both the legs in the upward direction.
3. Bend your legs towards your head slowly. Move your hands to the lower back for support.
4. Inhale and point the toes towards the ceiling. Relax.
5. Release the pose by lowering your legs back to the ground.

14. Upward-Facing Dog (Urdhva Mukha Shvanasana):

This is a powerful back-bending asana that requires immense muscle strength and is a part of the famous Surya Namaskar. It helps to:

• Improve posture and stimulate abdominal organs.
• Relieve fatigue, sciatica, and mild depression.
• Control obesity and boost circulation.
• Maintain blood pressure.

Process

1. Lie on your stomach with the legs extended behind you.
2. Straighten your elbows and lift your chest until your shoulder is stacked directly over your wrists.
3. Lower the hips. Press the top of your feet into the floor.
4. Keep your gaze straight ahead. Remain in this pose for 30 seconds.
5. Release the pose.

15. Supine Spinal Twist (Supta Matsyendrasana)​:

This is a restorative twisting done lying on the back. It helps to:

• Encourage blood flow to the digestive organs.
• Stimulate the abdominal organs.
• Control blood sugar levels.
• Massage the spine, back, and hips and relieve their pain and stiffness.

Process

1. Lie on your back with your arms stretched out at shoulder level.
2. Bend your knees towards the chest and move your knees together to the left side.
3. Use your left hand to put slight pressure on the bent knees.
4. Relax and breathe for 30 seconds.
5. Slowly, stretch out your legs. Now, repeat the same on the other side of the body.

         

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