Yoga for diabetes
High blood pressure, stress, and obesity are common factors in people with diabetes. In fact, 50 percent of people with diabetes have high blood pressure, which causes greater diabetes complications. It is important for people with diabetes to have a healthy lifestyle in order to keep their blood pressure down and their weight down, as well as try to reduce stress as much as possible. Exercise is the best way to do this, especially low impact exercise like yoga. As a result, many doctors and diabetes centres are recommending yoga for diabetes.
A regular yoga practice will not only help keep blood pressure down, but it will also improve glucose levels, increase insulin sensitivity and lower blood glucose. Furthermore, insulin can cause weight gain, which is a problem for people with diabetes (especially Type 2). Although this is a sign that the insulin is working and the diabetes is under control, it is also a problem, so keeping weight gain at bay is a must. Regular exercise and eating healthily are key ways to do this. Yoga helps with both of these things, as it promotes weight loss and mindful eating, so it makes sense that yoga is also great for diabetes.
yogasana for diabetes:
Pranayama is the practice of controlling the breath, which is the supply of our prana (life force). In Sanskrit, it translates to the extension of the prana (life force), or, breath control. Pranayama originated in India as a yogic discipline to help with concentration. There are various forms of pranayama, each of which works on cleansing, calming or relaxing the body and the mind in different ways. Pranayama is highly beneficial in treating stress-related disorders as well as controlling glycaemic levels and overall quality of life. This was proven in a study that was performed by the Department of Endocrinology and Metabolism at All India Institute of Medical Sciences in New Delhi, India. Half of the people in the study received standard treatments for diabetes and the other half regularly practiced yogic breathing in addition to the typical treatments. After six months, the group that practiced regular pranayama had a significant improvement in their quality of life.
This is a state of consciousness that lies somewhere between being awake and sleeping. Your body is completely relaxed and you become increasingly aware of your inner self. It is different than meditation, as the focus is required, but only a single focus. You are in the state of a light detachment of four of your senses, with only one (hearing) still being connected to listen to instructions. The goal of yoga nidra (yogic sleep) is deep relaxation and a state of meditative consciousness. It is one of the deepest forms of relaxation available while still maintaining full consciousness, and is a great way to help fight diabetes.
The Department of Physiology at S. S. Medical College in Rewa, Madhya Pradesh (India) conducted a study is to evaluate the effect of yoga nidra on blood glucose levels in 41 diabetic patients. All participants were oral hypoglycaemic, with 20 of them also practicing yoga nidra for 30 minutes each day. After 90 days, there was a significant change in mean blood glucose level amongst patients that practiced yoga nidra.
The physical side of yoga will also improve the lives of people with diabetes as well as help fight it. Exercise (along with diet and medication) has been a foundation of diabetes management. Yoga asanas are often mentioned as a great form of exercise for diabetes patients, as it rejuvenates pancreatic cells, promotes weight loss, exercises the muscles and improves mental attitude. Basically, certain yoga postures can promote the production of insulin-producing beta cells, increase glucose uptake in muscular cells, improve weight control and help to create the right mental approach when it comes to dealing with diabetes.
Yoga asanas can help bring balance and health to all aspects of your life; physically, emotionally, mentally and spiritually. As such, it is an attractive alternative to traditional strength training regimes and aerobic exercises. Plus, it can be done right in your home with very little equipment. It is not as strenuous as many other forms of exercise but can burn just as many calories and make you feel great, both inside and out.
In terms of practicing yoga for diabetes, there have been numerous studies to prove that yoga has an enormous impact on glycaemic control, and as a result is beneficial in the management of diabetes. One of these studies (performed at the Department of Physiology at University College of Medical Sciences and Guru Tegh Bahadur Hospital in Delhi) proved that there was a significant decrease in fasting glucose levels after doing 13 specific yoga asanas.
Yoga Posses for diabetes:
Doing Yogasanas are always be good for health. This will stay fresh mood and mindset of you. In the same way yoga is very helpful for diabetes patient also. Following are the list of yoga on diabetes:
1 Bhujangasana or Cobra Pose
Bhujangasana is particularly beneficial for people with diabetes and one of the primary poses for diabetes yogasana.
Benefits of Bhujangasana:
- Increases flexibility
- Improves respiratory and digestive processes
- Strengthens the back muscles
- Eases the strain and pain after long working hours
How to do Bhujangasana:
- To start the pose, lie on your stomach and place your forehead on the floor.
- You can have your feet together, or hip-width apart. Let the tops of your feet press against the floor.
- With your hands towards your side, keep your elbows close to your body.
- Raise your head and start lifting your head and chest off the floor. Curve the shoulder muscles, let them come as close to each other as possible. This is the final stage of the asana.
- Maintain the final stage of the pose to your capacity of 3 to 5 breaths.
- While exhaling, lower yourself back to the ground.
- Release the asana while relaxing the muscles of the back. Let the upper portions of abdomens, the ribs, chest and shoulders come down in that order.
Things to keep in mind while doing Bhujangasana:
- While performing this asana or while maintaining the final posture, people tend to take the support of the hands or to hold their breath. Both of which should be avoided.
- Continue breathing normally and perform the asana on the strength of the muscles of back, neck and shoulders.
- Avoid raising the body rapidly or forcibly. Go slow.
- Take a conscious effort to stop yourself from raising the pupils or eyebrows as doing this might strain your eyes.
2 Pavana Muktasana or The Wind-Free Pose
Pavana Muktasana is a particularly helpful asana for strengthening pancreas, liver, spleen, abdomen and abdomen muscles.
Benefits of Pavana Muktasana:
- Helps relieve gastric trouble over time.
- Energizes the digestive system
- Restricts the enlargement of liver
- Doesn?t allow the growth of fatty tissues in the abdominal wall.
How to do Pavana Muktasana?
- Lie down on the back with legs together and hands by the sides of the body.
- By contracting the abdominal muscles, raise both your legs about 20 to 30 cms.
- Now, fold your legs and bring your knees towards the chest. Catch hold of both the hands by interlocking them.
- Now, raise your head and let your head touch the knees.
- Release the asana.
- Come out of the asana in the reverse order. First, rest your head on the floor. Relax your hands, followed by your legs and finally the entire body.
Things to keep in mind while doing Pavana Muktasana:
- Avoid pressing the folded knees too hard against the chest and raising the head with excessive additional force.
- Ensure your breathing remains in its natural rhythm. Do not hold your breath while your legs are folded.
3 Vajrasana or the Thunderbolt Pose
Vajrasana is excellent for aiding digestion and relieving all your tummy-related problems. It is also great if you wish to lose the excess fat around your waist.
Benefits of Vajrasana:
- Improves blood circulation in the lower abdominal region.
- Helps to prevent some types of rheumatic diseases.
- Aids in removing spinal defects too.
- It leads to smoother movement of ankles and knee joints while improving blood circulation.
How to do Vajrasana?
- To perform Vajrasana correctly, sit on the floor in a comfortable position with the legs stretched out, keeping the hands on the side of the body.
- Bend your knees and sit on your buttocks. The sides of your soles should be close together. Interlock your big toes. Maintain your posture so that your spine and neck are entirely straight
- Place your palms on your knees and relax your shoulders. Balance your body in this position while taking deep and even breaths. Do not lean back or allow your spine to arch backwards. Keep your eyes closed and remain conscious of your breathing.
- Allow your mind and body to relax entirely by inhaling and exhaling slowly.
Things to keep in mind while doing Vajrasana:
- Keep a rolled towel under your ankle joints if you experience any discomfort while sitting in the final stage of Vajrasana.
- To avoid the forward or backward leaning of the torso, adjust your position in a way that the body weight is experienced down the spinal column to the buttocks.
4 Tadasana or the Palm Tree Pose
Tadasana is a very basic asana, and it is essential to maintain overall body balance.
Benefits of Tadasana:
- Relieves gastritis, indigestion, acidity and flatulence
- Improves flexibility of the spine
- Helps relieve a backache
- Reduces discomfort during menstruation
How to do Tadasana?
- Stand straight with your feet slightly apart.
- With a deep breath (inhalation), raise both your arms.
- Pull your arms upwards by interlocking your fingers. Next, raise your heels and balance yourself on your toes.
- Feel the stretch from your toes to your fingers.
- Try maintaining the pose for as long as you can with slow, deep breaths.
- Come back to your original position with a long exhalation.
Who should avoid doing Tadasana:
- Do not practice if you have a cardiac condition, heart palpitations, heartburn, diarrhoea or dysentery.
- Women with menorrhagia (periods with abnormally heavy or prolonged bleeding) and metrorrhagia (bleeding in between regular periods) should avoid this asana.