Yoga For Diabetes

Yoga For Diabetes

Today we are going to talk about Yoga for Diabetes

Yoga For Diabetes

Yoga is helpful in every kind of disease or illness. Therefore, people seem always eager to know how yoga can help them with diabetes. This is the reason diabetic patients include yoga with a healthy diet in their lifestyle.

Benefits of Yoga in Diabetes

Yoga has multiple benefits for people suffering from diabetes. Not only it helps to control diabetes, but it also prevents it.

  • Regular practice of asanas helps to lower the blood pressure
  • Some asana improves the blood circulation in the body and prevents the rise of sugar level in the blood
  • Since mental stress can also lead to the rise of sugar level in the blood, yoga helps to release mental stress, anxiety, and fatigue
  • Yoga and pranayama help body to be relaxed and invigorated. This, in turn, inhibits the secretion of stress hormones like adrenaline and cortisol that increase the sugar level in the blood
  • Regular practice of yoga facilitates the stretching of the pancreas which helps in the stimulation of beta cells that produce insulin
  • Yoga manages diabetes by maintaining a healthy weight
  • Since diabetes can also lead to heart diseases, preventing diabetes and improving the condition helps to prevent any heart problem

Pranayama and Yoga Poses for Diabetic Patients

As we are familiar breathing exercise and techniques play an essential role in yoga.  Therefore we will discuss pranayama too besides yoga poses. Let us go through some yoga poses and breathing exercises that can help every diabetic patient.

Anuloma Viloma

  • Be seated in the padmasana pose and place your hands in your knees
  • Next, block the right nostril with the right thumb and inhale slowly through the left nostril
  • A few seconds later, block your left nostril with the ring finger while keeping the right nostril blocked
  • Hold your breath for few seconds
  • Then slowly but surely release your thumb from the right nostril and breathe out
  • Keep in mind to take a break before inhaling again through the same side
  • Do the same method with the left nostril.
  • Carry out a complete cycle of inhalation and exhalation from both the nostrils
  • Perform 6-8 cycles on a daily basis

Bhastrika Pranayama

  • Sit down in Padmasana
  • Next, take a deep breath through your nose and release it after five seconds
  • Go over it a few times
  • Afterward, begin exhalation rapidly and strongly through the nose. Inhale the same way
  • Make sure to get your breath from your diaphragm
  • Prior to one more round, take a few normal breaths
  • Repeat 6-8 times

Plow Pose

  • Lie down on your back, place the arms next to your body and the palms should face down
  • Breathe in, raise your feet off the floor and make sure your legs form a right angle with the floor
  • You can use your hands to lift the hips off the floor
  • Now try to carry and hold your feet in a straight angle with the floor in such a way that your feet are positioned above and far from your head
  • Remember not to over bend your back, try to keep your back straight
  • Hold the position for 20-30 seconds and then gradually return to your initial position

Cobra Pose

  • Lie down on your stomach and make sure the toes forehead rests on the floor
  • Try to keep your legs jointly, with your feet and heels lightly touching each other
  • Put your hands under the shoulders with palms downward, keeping your elbows parallel and close to your torso
  • Whilst taking a deep breath, raise your head, torso, and stomach bit by bit, except your navel
  • Through the support of the hands, draw your torso back and off the floor
  • Keep in mind to keep your feet jointly
  • Stretch in so far as you can
  • Hold the pose for few seconds, then come back to the primary position
  • Do it at least 3-6 times

Bow Pose

  • Lie down on your stomach, keep the arms next to the body and the feet almost three inches away from each other
  • After that, fold your knees, take the hands to the back and grab your ankles while breathing in
  • Raise your upper body off the floor and pull your legs up and back
  • Try to hold the pose and keep taking deep breaths while fixing your eyes to the front
  • Stretch your body to the extent that you don’t overexert it
  • Try to hold the pose for 10-12 seconds, and then gently return to the original pose

Triangle Pose

  • Stand straight with the feet hip-width apart
  • Broaden your feet by keeping around 2-3 ft distance between them
  • Now, turn around your right foot such that your toes must point away from the body
  • Remember to rotate your right foot to a right angle
  • This time, turn your left foot back so that the toes make just about a 45-degree angle to the inside
  • After that, bring the arms parallel to the floor
  • Then breathe in and stretch your right arm to reach the shin while you exhale
  • Put  your right hand on the shin of the right leg
  • Stretch in so far as you can
  • While inhaling and exhaling, hold the pose for 30-60 seconds
  • Once again breathe in, and come back to the initial position

Points to Remember

  • Consult your doctor before starting any yoga practice
  • Do not practice every yoga asana if you have neck or back surgeries
  • Always practice yoga and pranayama under the supervision of a yoga teacher
  • If you feel any kind of pain and uneasiness due to your practice, consult the doctor immediately

If you want to learn or practice yoga so that you can do it in a much better way, you can join one week, two weeks, or three weeks yoga retreats. Also, you can join yoga ttc in Rishikesh to deepen your practice.