yoga, lifestyle diseases, diabetes, yoga asanas, control blood sugar,health, healthy living

Manage Diabetes through Yoga

I am not ill, just my Pancreas are lazy, and it goes on strike quiet often….” says a diabetic funnily. 

Diabetes is a metabolism disorder where pancreas does not produce any insulin, or when very less insulin is produced or when the body does not absorb the available insulin. Typically, 90% of the people are affected by type2 diabetes which is preventable and treatable. Type 1 diabetes is not preventable but can be managed with insulin.

Common symptoms include frequent urination, hunger, weight loss, fatigue, intense thirst, slow healing on cuts and bruises. High blood glucose leads to problems like – Heart disease, Stroke, Kidney disease, Eye problem, Nerve damage and therefore need to be monitored regularly.

Incorporating yoga in our daily workout schedule can do wonders to control lifestyle diseases. Yoga is a cost-effective option in treating and preventing of diabetes. There are studies that show that mind-body therapies can reduce stress related psycho-somatic diseases. Yoga postures not only stimulate the production of insulin-producing beta cells but can increase glucose uptake by muscular cells thereby lowering blood sugar levels which will reduce the risk of cardiovascular disease. Practicing yoga can control and enhance the functions of endocrine system.

Here are few asanas to control diabetes and should be religiously practiced every day-

 

Uttanasan - standing with your feet hip width distance apart, raise your arms and bend forward from your hips. Try and reach your finger tips to the floor and Relax your neck. 




Dhanurasan –  Lie on your stomach with your feet hip width apart and arms by the side of your body.  Bend your knees and hold your ankles with respective hands. Inhale and lift your chest off the ground and pull your legs back and up. Hold the pose for a minute and breathe normally. 



Ushtrasan – Stand on your knees. Lean back to touch your heels. Don’t push your hips forward and Maintain hips over your knees.






Halasana –  Lie on your back with your arms beside you. As you inhale, raise both your legs up to a 90-degree angle. Supporting your hips, lift your hips off the ground. Take your legs over your head until your toes touch the ground. Your back should be perpendicular to the floor. Hold in this pose for few second breathing normally and lower your legs down with exhalation. Avoid jerky movements while getting into and out of the pose.  



Ardhamatsyendrasan - Sit on the floor with your legs extended in front of you. Bend your right knee and bring it closer to your chest. Place your right foot outside your left thigh. Place your right finger tips behind your tailbone. Wrap your left arm around your right knee as you slowly twist towards right. Turn your chin to your right shoulder. Repeat on the other side




Mandukasan –  Sit in vajrasan. Place your fists below your abdomen and bend forward. Try taking your face to the floor.




Vakrasana – Sit with legs extended in from of you. Bend your right knee. Hold the right knee with your left elbow. Make sure you are sitting straight and not rounding your back. On an exhalation, Twist to your right side. Take your right hand behind your back and keep the palm on the ground. Repeat with the other side.




Bhujangasan -  Lie face down on the floor. Place your palms on the floor under your shoulders. On an inhalation, lift your chest and face off the floor. Exhale and lower your chest and face.

   





Viparita karni - Sit closer to the wall so that the right side of the body is touching the wall. Slowly lower your back on the mat and Swing your legs up on the wall. You can elevate your hips by keeping a pillow underneath.





Kapalbatti-  Sit in a comfortable position with spine upright. In this practice, exhalation is active and inhalation is passive. Place your right hand on your abdomen to observe the movement of your abdomen. Exhale forcefully and feel the abdomen move inward. As you relax, the breath flows into your lungs automatically. Do this active exhalation and passive inhalation with quick succession. Focus on your exhalation. Don’t worry about inhalation. Inhalation will happen naturally when your abdomen relaxes momentarily. Keep your face relaxed. Take 20 such breaths to make one round. Practice for 5 rounds.


Alternate nostril breathing - Sit upright in a comfortable position. Rest your left hand on your left thigh. Use your right-hand thumb and ring finger for this practice. Close your right nostril with your right thumb, exhale slowly through your left nostril and inhale through left nostril. Now close your left nostril with you ring finger and exhale slowly through your right nostril and Inhale through your right nostril. Close right nostril and exhale through your left nostril. Repeat this alternate breathing for 5 minutes.


Note - For optimum result, follow this flow of pattern - Start with Uttanasan, then Ushtrasan , follow with Vakrasana,  Ardhamatsyendrasan, then do Mandukasan, Bhujangasan, Dhanurasan, Halasana, Viparita karni, and conclude with Kapalbatti and Alternate nostril breathing.

Managing Diabetes is not a science, it is an art and Yoga teaches us the art to keep our diabetes/blood sugar under control.  Let us take control of our life and not let the diabetes control us.

Stay Healthy.

For any queries and consultation related to Yoga, do call me on -9850038332 on whatsapp or email to vidhyaks@hotmail.com. 








Comments (13)

Papri Ganguly Posted on Nov 17, 2018

We can\'t ignore diabetes. These asanas and yoga can help reduce the amount. And also keep us fit and active.

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Jayshree Posted on Nov 17, 2018

I have diabetes and this post is definitely going to be agood read for me.. Will try adding this to my routine

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Shubhada Bhide Posted on Nov 17, 2018

Wow! This is an important post because many of us might not know this. Yoga has solutions for everything I am sure.

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Roshni Parate Posted on Nov 17, 2018

Wow this is such an amazing article my aunt has got diabetes will share this one with her. Actually it will really help a lot as i have heard yoga help on diabetes. \r\n

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Jhilmil Bhansali Posted on Nov 17, 2018

Yoga is wonderful for many lifestyle diseases and it should be a part of our daily regime even if we are healthy. Thanks for sharing these poses important for diabetic people. www.mommyinme.com

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Nidhi Kapur Posted on Nov 17, 2018

I love doing yoga. These aasanas are indeed a must. It would be great if you tell me about the aasanas that help reduce fat, that would be very helpful.

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Lakshmi Sharma Posted on Nov 16, 2018

Super ..yoga is a solution for many illness. By practicing these one can control diabetes. Thanks Vidhya for the info.

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Sneha Jain Posted on Nov 15, 2018

Yoga is best for everyone I have learnt full course but cudnt continue performing daily.

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Preetjyot Kaur Posted on Nov 15, 2018

That is such an insightful post. Two of my family members are diabetic. I\'m definitely sharing this with them.

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Jhilmil D Saha Posted on Nov 15, 2018

This is going to be of much help to me. I never knew that yoga can be beneficial in checking diabates.

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Neha Jella Posted on Nov 15, 2018

Yoga is the best way to relax your mind and free your body. I am sure it will help to manage diabetes. Thank you for sharing this information.

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Prerna Sinha Posted on Nov 15, 2018

Yoga is the most amazing ancient science that we have inherited. Asanas and Pranayama should be inculcated in everyday life, So glad you guys are talking about it.

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Ruchi Verma Posted on Nov 15, 2018

This is so useful my father in law is diabetic and do yoga will share these with him too...

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Vidhya Kripashankar

Mother of two lovely daughters, I am a certified Yoga Alliance(USA) yoga instructor. I have been teaching yoga for almost seven years. I am trained in Hatha Yoga, Vinayasa Yoga, Yoga Therapy, Prenat

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