Yoga for diabetics to control the blood sugar level

Yoga   is an ancient practice followed by thousands of people around the world. Many people have benefited from practicing yoga daily. From the relaxed mind to a good night's sleep, yoga has infinite positive effects on the human body. 

In today's fast-paced life, where people have  sedentary lifestyles , yoga plays an important role in keeping people fit, healthy and fresh. However, with age, people develop different disorders due to the malfunction of the body. Diabetics is one of them

What is Diabetics

Diabetes  is a medical condition in which blood sugar levels are consistently high and this can lead to many other medical conditions. Higher than normal sugar levels are not healthy. Yoga can be very beneficial to control sugar levels among diabetics, which more or less affects all organs if it is not cured or controlled in time.

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Yoga for diabetics treatment

1. For diabetic patients, yoga helps rejuvenate the ability to produce insulin and the hormonal secretion of the pancreas.
2. Yoga helps diabetics improve the functioning of various parts of the body and tone them to obtain an attractive physique without sweating on expensive machines.
3. Yoga is a preferred remedy for all physical illnesses that help a person suffering from diabetes to perform day-to-day activities more effectively.
4. Doing yoga regularly improves the function of the endocrine glands and all organs, thus ensuring good production and regulation in the insulin levels of a diabetic.
5. There are yoga asanas that help improve blood circulation, digestion and strengthen the immune system and improve aids in the proper circulation of hormones in the body.
6. The relief of yoga and prevents chronic diseases, so it keeps all cardiovascular and related diseases at bay
7. Yoga helps your body feel more energetic, fresh and healthy to continue and helps prevent all diseases and disorders related to diabetes.

Easy Yoga poses to Control Diabetics

1. SuryaNamaskar (Sun Salutation)

For people suffering from diabetes,   Greeting to the Sun or Surya Namaskar  is a useful exercise, as it helps in the administration of insulin in our body. Sun Salutation or Surya Namaskar also helps increase the blood supply to various parts of our body and provides the benefits of an exercise if practiced at 4 rounds per minute. For those who prefer to do   Sun Salutation or Surya Namaskar  at a slow pace, it will still offer you the benefits of asanas.

2. Vrikshasana

The posture in Vrikshasana replicates the grace and firmness of a tree. The eyes need to be open while performing the tree posture to maintain the body's balance.

1. Stand on both legs with your hand together.
2. Extend your hands above your head.
3. Slowly lift the right leg, the feet towards the left knee.
4. Inhale and exhale for a few minutes and repeat the steps again.

Benefits  stimulation of hormonal secretion in the pancreas that helps control blood sugar levels.

3. Dhanurasana (Bow Pose)

Dhanurasana or bow posture includes balancing the weight of your body on your abdomen by lifting both halves of your body at the same time.

Steps:-

1. Lie on your stomach and your leg should be little separated from the other. Hands by your side.
2. To hold your ankles, bend your knees. Inhale, lift your chest up and pull your legs back.
3. Look straight ahead while smiling. Rest in this pose stably.
4. Take long deep breaths continuously.

Benefits :  Helps maintain a strong digestive system that directly or indirectly helps maintain hormonal levels, thereby controlling diabetes. It also helps reduce abdominal fat to shape your slim body and improves the flexibility of the spine and body posture.

4. Halasana (Plow Pose)

Steps

1. Lie on the floor on your back with your feet on the floor.
2. Place your arms close and turn your knees so your feet are level on the floor.
3. Now, gradually lift your hips legs.
4. Place your hands on your hips while lifting them and use them as a backrest.
5. Now, gradually turn your legs on your hips and try to touch the floor behind your head with your toes and rectify your hands so that they are level on the floor.
6. Exhale while climbing.

Benefits of Halasana or plow  posture : This yoga posture is useful for maintaining a healthy function of the prostate gland and thyroid. Arms and legs are the common problem areas for diabetic patients. Performing Halasana or plowing posture helps improve blood circulation in the body and specifically in the arms and legs. It also helps provide flexibility to the neck and spine, strengthen the muscles of the back, shoulders and arms.

5. Ardha Matsayendra(Half Turn Posture)

1. Sit with your legs open forward. Keep your feet together and your spine straight.
2. Bend the left leg and place the heel of your left foot next to the right hip (on the contrary, you can also keep the left leg straight).

Benefits of Ardha Matsyendrasana or the half-turn posture:  the benefits of this asana can be felt particularly by the spinal nerves, ligaments and digestive system. Ardha Matsyendrasana gently massages the kidney and liver and ensures improvement over back pain and pain in the hips. The gentle massage in the liver guarantees proper functioning and the secretion of hormones, digestion and, therefore, the production of the insulin hormone that regulates blood sugar levels.

6. Pashimotassana

1. Start by sitting and spreading your legs on the floor. Hold the big toe with your thumb and index finger.
2. Exhale slowly and crouch and try to touch your knees with your forehead.
3. Your elbows should not touch the ground. Do not inhale.
4. Rest up to 5 counts in this position and start inhaling once you return to the original sitting position.

Benefits:  Paschimottanasana helps prevent diabetes and is very useful for men against infertility. This yoga posture helps to massage the upper and lower quadrants of the abdomen, including all organs, such as the kidneys, adrenal glands, liver, pancreas, spleen and intestines.

This asana helps the body fight headache, stomachache, batteries, hip and back pain and weakness of the body.

7. Sarvangasana (Shoulder Support)

1. Lie on the mat with your legs open forward.
2. Raise your legs by lifting them straight or bending your knees.
3. Place your palms on your hips and back and get up while your toes point to the ceiling.
4. Place your weights on your shoulders and breathe slowly, securing your chin in your chest.
5. Elbows should touch the ground. Hold this position as long as you can.
6. Go back to the lying position by gently lowering your body.

Benefits of Sarvangasana or shoulder support posture:  The asana is designed to provide a powerful stretch back to the top of the spine and works in the lower back. Sarvangasana drains the blood from the legs, counteracts diabetes and massages the visceral organs.

8. Balasana

1. Start by sitting on the yoga mat with your weight on your knees. Then, rest your feet on the floor and start sitting on your heels.
2. Stretch your thighs a bit. Exhale and lean forward from the waist.
3. Your stomach should rest on your thighs while extending your back. Then stretch your arms forward to lengthen your back.
4. If you are flexible enough, try to rest your forehead on the floor. Do not push yourself beyond your limit.
5. Balasana is a resting position so your breathing should be normal. It depends on your ability to stay in this pose. Stay 5 counts or even up to 3 minutes.

Benefits of Balasana: It  helps to normalize blood circulation in the body and also relieves stress and anxiety, which are one of the main reasons for the increase in blood sugar levels. By calming the mind and body, Balasana helps control sugar levels. It also releases tension in the back, neck and shoulder and also flexes the internal organs, keeping them flexible and good at work.

9. Bhujanagasana (Cobra Pose)

Bhujangasana or the cobra's posture will be done as explained in the asana of Surya Namaskar. One can do this asana individually or as part of Surya Namaskar.

Benefits:  Bhujangasana or cobra represent massages and stimulate the pancreas by improving its performance and, therefore, are useful for people with diabetes. This posture and its variations allow more blood to circulate in the body, which makes the organs healthy to perform their regular functions more effectively.

Final Words

The researchers found that regular yoga practice leads to improvements in fasting cholesterol and glucose levels. It massages and tones the abdominal organs such as the pancreas and the liver, stimulates the nervous and circulatory system which in turn helps control diabetes. Read more

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