The science of yoga includes useful yoga mudras and asanas to keep diabetes in control. The practice of yoga is known to consist of relaxation through breathing, meditation, and various other exercises. A stressful lifestyle can lead to Type2 diabetes at a very young age. As per a study by the National Library of Medicine (Link), 10 minutes of seated yoga practice is proven to control Type 2 diabetes and improve cardiovascular health. Yoga for Diabetes – Benefits Besides the very well-known benefits of mind and body balance, yoga also benefits in many other ways especially in controlling blood sugar levels in our body.
- Lowers cortisol (stress hormone) in the body thus reducing stress levels
- Builds muscle making them flexible
- Increases immunity
- Rejuvenates mind and body
- Improves emotional well being
- Improves heart health
- Improves blood circulation
- Improves nerve function
- Stimulates internal organs to perform better
These are the reasons why yoga practitioners recommend yoga for diabetes management. Yoga for Diabetes – Yoga asanas or poses for diabetes management Making yoga asanas part of your lifestyle can help you manage diabetes better. (Link)
- Seated Forward Bend/Paschimottanasan पश्छिमोत्तानासन्
A yogasana with the upper body folded forward in a seating position is called the Paschimottanasan. This pose activates the stomach muscles and pelvic organs which are helpful for diabetic patients. It gives an excellent stretch to the calf muscles and hamstrings right to your spine as well. How to do:
- Sit on the yoga mat with legs fully stretched, making sure your back is upright and you are not falling back or slouching forward
- Now gently bend forward trying to touch your chest to your knees
- Reach your toes and hold them to maintain a proper stretch
- Stay in this pose for about 60 seconds
- If you are unable to hold your toes, don’t force yourself. Try to reach your doable limit
- Repeat this posture 4-5 times
- Bow Pose/ Dhanurasana धनुरासन्
This pose stimulates the pancreas. The pancreas is a gland that releases hormones that control the amount of sugar in your blood. This asana helps to strengthen abdominal muscles, regulates blood sugar levels, and relieves constipation. How to do:
- Lie on your stomach
- Gently keep raising your knees backward bringing them closer to your buttocks
- Try reaching your hands and holding both ankles
- Next, you lift your chin and tilt your neck and head backward
- While pushing the legs, try to raise your head, chest, and thighs as much as possible while paying attention to your hands
- Try and hold your breath for a few seconds and stay in this position as long as you can
- Slowly return to the normal position by breathing out
- Wind-Relieving Pose/ Pawanmuktasana पवनमुक्तासन्
Pawanmuktasana helps internal organs in the abdominal area. This pose benefits digestion and blood circulation helping normalise blood sugar levels and promoting weight loss. It’s a good asana to get relief from gases. How to do:
- Lie on your back
- Keep your legs together and hands on your body
- Fold your legs and knees
- Hold your knees and bring them closer to your chest
- Now raise your head and let your forehead touch your knees
- Keep a normal breath and stay in this position
Alternatively, you can perform this pose by folding one leg at a time.
- Cobra Pose/ Bhujangasana भुजङ्गासन्
This is another good asana for diabetic people to activate the abdominal and pelvic organs. How to do:
- Lie on your stomach, keeping your head upright
- Keep legs and ankles together so that your toes can touch the ground
- Bring the elbows closer to your body and hands to your head
- Begin by lifting your chest slowly while pressing your hands against the floor and raising your head
- Maintain this pose while inhaling 3-5 times
- Feel the stretch down from your abdominal to pelvic muscles
- While exhaling, release your body slowly back to the ground
- Relax your neck, shoulders, chest, upper abdomen, ribs, and back muscles
Meditation and breathing exercises through Nadi Shodhan Pranayama and Bhastrika Pranayama are also beneficial for controlling Diabetes. If you are new to yoga, take it slow. Do a 10-minute practice daily. Most importantly talk to your medical practitioner.
