Best Yoga Asanas To keep Diabetes Under Control

Diabetes is the fastest growing lifestyle disease in the world in which Genes are also supporting this growth.  Around 371 million people affected by diabetes worldwide, and 187 million of them do not even know they have the disease, as per the International Diabetes Federation (IDF) reference.   As per various research conducted by western universities & institutes, they found yoga is beneficial for the curing of various diseases, keeps human happy & well.   And in a case of diabetes Yoga stimulates the organs which in turn improves metabolic activities.  This makes it a highly beneficial exercise for those suffering from diabetes -a complex condition which occurs due to lack of insulin production by the pancreas or lack of cell response to insulin, resulting in a multitude of metabolic imbalances involving the regulation and utilization of insulin and glucose (sugar) in the body.

Apart from irregular eating habit stress & hypertension are also play an important role in causing diabetes. Stress releases a hormone that increases your blood sugar levels. Practicing yoga daily control the metabolism of the hormonal imbalance caused by stress and relieves you from stress.

At Online Yoga Guru we have picked the best Yoga Asanas for the controlling of diabetes.

1. Pranayam

It is a famous breathing exercise in the Yoga. In Paryanam various breathing exercises are there like anulom vilom and kapalbatti . Both exercises are beneficial in the diabetes control.

• Anulom vilom is found useful in diabetes. In this exercise, the breathing is done by the alternate nostril. First, close your one nostril (with the help of thumb) & inhale the air from the other nostril Now, close this nostril(with the help of thumb)  & exhale the air from the other nostril.  It has calming effects on the nervous system. This manages to control the stress levels and helping in diabetes treatment.
• On the other hand in kapalbatti we practice one-time inhale; exhale 30 to 50 times quickly. Kapalbhatti, stimulates the pancreas to release insulin, thus helping control diabetes

 

     2. Balasana(Child Pose)

It is also known as child pose and a quite effective asana in the stress release & stimulate the metabolism of the pancreatic system.

Steps to do the Balasana:

• Sit on the floor on the yoga mat with your weight on your knees. Now flatten your feet onto the floor and sit on your heels.
• Spread your thighs apart a little. Exhale and bend forward from your waist.
• Let your stomach rest on your thighs and extend your back. Now stretch out your arms in front of you to elongate the back.
• You can also rest your forehead on the floor. This may require flexibility, so don’t push your body beyond its limit. You will get better with time.
• This is a resting pose so you should ideally breathe at a normal pace. You can stay in this pose for as long as three minutes or as little as five counts

Note: Not prescribed for the pregnant women & knee injury patients.

       3.Vajrasana

This is a simple pose that is great to relax the mind, improve digestion and massages the kanda (spot above anus point of convergence for over 72,000 nerves). This is the only Yoga asana that can be done after the meal.

Steps to do Vajarasan:

• Place a yoga mat on the floor.
• Kneel on the mat, and let the top surface of your feet touch the mat, such that your heels are pointing upwards.
• Now gently place your buttocks on your heels. It is important to note that your heels are on either side of your anus.
• Now place both your palms on your knees, facing downwards. Close your eye and breath in deeply at a steady rate.

       4.Halasana

It stimulates the various organs like pancreas, spleen and activates the immune system by massaging all the internal organs including the pancreas. It improves the metabolism of kidney and liver functioning and strengthens the abdominal muscles. It also relieves the stress and hypertension.

Steps to do Halaasan:

• Lie flat on the floor with your feet flat stretched out. Place your arms by your side and bend your knees so that your feet are flat on the floor.
• As you inhale, Now, slowly raise your legs from the hips. Place your hands on your hips as you raise them and use your hands as support, raise your legs vertically at a 90-degree angle. Continue to breathe normally .
• Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor.
• Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.
• Breathe out while going up. To return to the lying position gently roll your back onto the floor, breath in while you come down. Do not drop down suddenly.
• Avoid jerking your body, while bringing the legs down.

Note: If you suffer from liver or spleen disorders, to  massageshypertension, a neck injury please avoid doing this pose.

   5.Ardha Matsyendrasana (Half Twist Pose)

This to massages various digestive system’s organs like kidneys, pancreas, small intestines, gall bladder and liver and stimulate digestion. Useful for diabetics, with a concentration on the pancreas.Increases the elasticity of the spine, tones the spinal nerves.

Steps to do Ardha Matsyendrasana:

• Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect.
• Bend your left leg and place the heel of your left foot beside your right hip (optionally, you can keep your left leg straight).
• Now, Take the right leg over your left knee and place your left hand on your right knee and your right hand behind you.
• Twist at the waist, shoulders, and neck in this sequence to the right and look over the right shoulder. Hold and continue with gentle long breaths in and out.
• To come back to the starting position, continue breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck and sit up relaxed yet straight.
• Repeat to the other side. Breathing out, come back to the front and relax.

Note: If you have a back injury, avoid this asana.