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With the rising number of people being diagnosed with diabetes, it is no wonder scientists are looking for newer methods to treat the disease. One of the cornerstones of controlling one s blood sugar is regular and holistic exercise. And yoga is one such ancient measure to effectively control your blood sugar levels. But before we discuss in detail about various yoga poses to keep diabetes under control, here's what you should know about the significance of exercise for diabetics.
Diabetes is caused when your blood cells do not respond to insulin produced in the body. When you follow a regular exercise regimen, your body starts responding to insulin, helping to reduce your blood glucose. Exercise also helps improve blood circulation in your body, particularly in the arms and legs, where diabetic patients most commonly encounter problems. It is an excellent way to fight stress, both at the body and mind level, which in turn helps keep one's glucose levels down. Here are top 8 reasons why you should start exercising today.
How yoga helps to fight diabetes
Regular yoga practice can help reduce the level of sugar in the blood, along with lowering blood pressure, keeping your weight in check, reducing the severity of the symptoms and slowing the rate of progression of the disease. It also lessens the possibility of further complications. Stress is one of the major reasons for diabetes. It increases the secretion of glucagon (a hormone responsible for increasing blood glucose levels) in the body. The consistent practice of yoga aasanas, pranayam and a few minutes of meditation can help reduce stress in the mind and protect the body from its adverse effects. This, in turn, reducing the amount of glucagon and improve the action of insulin.The practice of yoga is also a proven to lose weight and slow the process of fat accumulation. Surya namaskar and kapal bhati pranayama are some of the most effective yoga poses that aid weight loss. Since obesity is a major contributing factor for diabetes, doing yoga to keep your weight in check is the key. Here's how to practise Surya Namaskar the right way.
#1 Pranayam
Breathing in deeply and breathing out helps oxygenate your blood, and improves circulation. It also calms the mind and gives your rattled nerves some much needed rest. Here are few more health benefits of pranayama you should be aware of.
Steps to do this pose:
#2 Setubandhasana
This pose not only helps keep one s blood pressure in control it also helps to relax the mind, improves digestion, relieves the symptoms of menopause in women and stretches the neck and spine.Steps to do this pose:
Tip: Avoid doing this pose if you have a neck or back injury.
#3 Balasana
Known quite aptly as the child s pose this is a great stress buster. It gently stretches the hips, thighs and ankles, calms the mind and helps relieve stress and fatigue. It is also a great remedy for that lower back pain you might have from long hours of sitting.
Steps to do the pose:
Tip: If you are pregnant, have a knee injury or have diarrhoea do not do this pose.
#4 Vajrasana
This is a simple pose that is great to relax the mind, improve digestion and massages the kanda. According to Ayurvedic principles, kanda is a spot about 12 inches above the anus that is the point of convergence for over 72,000 nerves.
Steps to do this pose:
#5 Sarvangasana
This pose is essentially known for its ability to regulate the working of the thyroid glands. These glands are responsible for the proper functioning of the entire body including the digestive, nervous, reproductive system, regulating metabolism and respiratory system. Apart from that, it nourishes the spine with a good supply of blood and oxygen, helping you beat nervous system disorders, and improving your all round health. Read more about how sarvangasana works.
Steps to do this pose:
Tips: Do not do this pose if you suffer from any neck or spinal injuries. If you do have high blood pressure perform this exercise only under supervision.
#6 Halasana
This pose is great for those who sit for long hours and tend to have bad posture. It stimulates the thyroid glands, parathyroid glands, lungs and abdominal organs, therefore helping the blood rush to your head and face, improves digestion and keeps the hormonal levels in check. Read more about how halasana can beat bad posture and backache.
Step to do this pose:
Tip to keep in mind: If you suffer from liver or spleen disorders, hypertension, have diarrhoea are menstruating or have suffered a neck injury, avoid doing this pose.
#7 DhanurasanaThis pose is great to strengthen your back and spine, stimulate the reproductive organs, beats stress and fatigue, relieves menstrual pain and constipation.
Steps to do this pose:
Tip:Do not practice this pose if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery or if you are pregnant.
#8 ChakrasanaThis pose is great to stretch the spine and relax the muscles of the back. Moreover it helps relax the mind and make it stress free.
Steps to do this pose:
Tip: Avoid this posture if you have any spinal injuries.
#9 Paschimotasana
This is a forward bending pose that helps the blood to flow to the face. Apart from that, it helps the stomach function better, strengthens the thigh muscles and relaxes the back and arms.
Steps to do this pose:
Tips to keep in mind: If you have any type of back pain or complaints with your spine, do not do this pose. Moreover, be easy on yourself, you might not be able to touch your knees with your forehead. Know that if you keep at it you will regain your flexibility and be able to do the pose properly.
#10 Ardha Matsyendrasana
This asana is specifically designed to increase the capacity of your lungs so it can inhale and hold more oxygen. It also loosens up the spine and relieves backaches and discomfort in the back.
Steps to do this pose:
Tip: If you have a back injury, do this pose only in the presence of a certified trainer. Apart from this, a few minutes of regular meditation practice also acts as an excellent stress-buster for the mind and body. Interestingly, while stress is the major cause of diabetes, the condition in turn results in patients getting highly stressed about it, which further aggravates the problem. It has also been observed that most diabetics lose self-confidence and end up brooding over their condition. This is where meditation can help restoring their confidence levels so that they gain the strength to fight the condition and live well. Craving for sweets is a common occurrence in diabetes. Regular practice of meditation can help drop such cravings to a large extent. If you're a beginner, refer to this 10 step meditation guide.With inputs from: www.artofliving.orgPicture source: omegabc.com, thriveinside.net, a2zyoga.com, eckee.com
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