Diabetes has emerged as one of the most common ailments affecting the global population. The disease, which was once considered to be caused only due to hereditary reasons, is today known to be caused by bad lifestyle and wrong eating habits. Sadly, despite the major advances in medical science, a definite cure for the problem has still not been found. This has led an increasing number of patients to seek alternative methods for efficient management of the disease. In this context, the dependence of people on yoga for diabetes management has grown significantly. However, before taking a look at the various yoga poses for effective diabetes management, it is important to understand the two are related.
Yoga And Diabetes
Yoga is an ancient exercise regime that helps in maintaining the health and fitness of the human body in a natural manner. For people wondering as to how yoga can prove effective in managing diabetes, it is important to understand the working of this ancient exercise regime. Practising different yoga poses on a regular basis helps in maintaining the blood sugar levels, reducing blood pressure and maintaining a healthy body weight. Yoga also helps to reduce the severity of the symptoms of diabetes and slowing the rate at which the disease progresses. Discussed below are the most effective yoga poses for diabetes management that the patients should practice regularly.
Pranayam for Diabetes
Known to be one of the most effective yoga poses, pranayama is a breathing exercise that helps to oxygenate the blood. It also improves the blood circulation and calms the mind besides relaxing the stressed nerves. The pose should be performed in the following manner to effectively regulate blood sugar levels.
- Start by sitting in a cross-legged position, keeping the back straight and the chin parallel to the floor.
- Place the hands on the knees such that the palms are facing upwards and close the eyes.
- Concentrating inwards take a deep breath inwards and hold it for five seconds before exhaling slowly.
- Repeat the process 10-15 times and then rub the palms together till they feel warm and place them on the eyes.
This yoga pose proves extremely effective in regulating the blood pressure and relaxing the mind. It also helps to improve digestion and besides helping with the stretching of the neck and the spine. These various benefits cumulatively make the yoga pose effectively in managing diabetes. The pose should be performed by adhering to the following steps.
- Lay down straight on the floor with the face turned upwards and the feet placed flat on the floor.
- Next, exhale while pushing the body up and off the floor using the feet.
- The body should be raised in such a manner that the head, neck and the shoulders remain touching the floor with the rest of the body in the air.
- Use the hands to push down for extra support, while also ensuring that the body is not pressurised too much or overexerted.
- Hold the in air position for several seconds before returning to the relaxed position on the floor.
- Repeat the process 8-10 times for maximum benefits.
This simple pose helps to regulate the blood glucose levels besides offering the benefit of improving digestion and relaxing the mind. The pose can be performed by following the below-listed steps.
- Sit on the floor with the knees folded backwards such that the toes are touching the floor and the heels are pointing upwards.
- Now lower the buttocks gently onto the heels and so that the heels are placed on either side of the anus.
- Place both the hands on the knees with the palms facing downwards and close the eyes.
- Take in a deep breath at a steady pace and repeat the breathing several times before returning to the relaxed position while exhaling.
- Repeat the entire process 10-15 times to get the best results.
This pose not only helps in strengthening the back and spine but also provides relief from stress and pain. The yoga pose simulates blood sugar regulation helping the patients to effectively manage their diabetes. It also provides relief from menstrual pain and constipation. Follow the below-given steps to perform the pose in the correct manner.
- Lie down straight on the floor with the stomach facing and touching the floor.
- Place the arms on the side of the body with the feet placed hip-width apart.
- Fold the knees to move the forelegs in the upward and back direction while holding the ankles with the hands.
- Next, lift the chest in a similar manner while inhaling deeply and try to bring the shoulders close to the feet.
- Keep the head straight ahead and stay in this position for several seconds while concentrating on breathing.
- Slowly bring back the chest and the legs to the ground to return to the relaxed position and release the ankles.
- Repeat the exercise 8-10 times without overstretching the body.