Yoga for Diabetes

Yoga for Diabetes

yoga for diabetes

Yoga for Diabetes involves proper asanas, pranayama and balanced natural diet. In diabetes, primary problem is the defective utilization of sugar in the body. Glucose metabolism is under the control of the hormone insulin, which is secreted by pancreas, a large gland behind the stomach. When this gland becomes stressed, the hormone insulin becomes deficient in quantity and the blood sugar level becomes high and uncontrolled.

In yoga for diabetes nutrition plays an important part. Proper nutrition helps to prevent damage of the eyes, nervous system, the kidneys and the cardiovascular system. Practice in yoga for diabetes brings about a more general resensitization of muscles and fat tissues to the body own insulin.

Following are the most effective asanas in yoga for diabetes. These asanas help to remove blockages of energy in muscles and tissues and pranic energy in digestive tract are restored and sluggishness is removed.

1. Sarvangasana (shoulder stand pose)
yoga for diabetes

Method :

  • Lie straight on the back.
  • Place the hands beside the body with the palms facing down.
  • Inhale and with the support of the arms, slowly raise the legs to the vertical position, keeping them straight.
  • When the legs are vertical, press the arms and hands down on the floor.
  • Slowly roll the buttocks and spine off the floor, raising the trunk to a vertical position.
  • Turn the palms of the hands upward, bend the elbows and place the hands behind the ribcage, slightly away from the spine, to support the back. The elbows should be about shoulder width apart.
  • Gently push the chest forward so that it presses firmly against the chin.
  • Breathe slowly and deeply in the final position, the legs are vertical, together and in a straight line with the trunk. The body is supported by the shoulders, nape of the neck and back of the head. The arms provide stability, the chest rests against the chin and the feet are relaxed.
  • To return to the starting position, bring the legs forward until the feet are above and behind the back of the head.
  • Keep the legs straight.
  • Slowly release the position of the hands and place the arms on the floor beside the body with the palms down.
  • Gradually lower each vertebra to the floor, followed by the buttocks, so that the legs resume their initial vertical position.
  • Lower the legs to the floor slowly, keeping the knees straight.
  • Perform this action without using the arms for support.
  • Retain the breath inside while lowering the body to the floor.

Contra-indications: Do not practise this asana in case of:

  • High blood pressure.
  • Heart conditions
  • Ear Problem.
  • Weak eye capillaries.
  • Slipped disc.
  • Vertigo.
  • Severe asthma.
  • Tuberculosis.

2. Halasana (Plow pose)

yoga for diabetes

Method:

  • Lie flat on the back with the legs and feet together. Place the arms beside the body with the palms facing down.
  • Inhale and raise both legs to the vertical position, keeping them straight and together, using only the abdominal muscles.
  • Press down on the arms and lift the buttocks, rolling the back away from the floor. Lower the legs over the head.
  • Bring the toes towards the floor behind the head without straining, but do not force the toes to touch the floor.
  • Breathe slowly and deeply and hold the final pose for as long as is comfortable.
  • Retain the breath inside and return to the starting position by lowering each vertebra of the spine to the floor, followed by the buttocks, so that the legs resume their initial vertical position.
  • Using the abdominal muscles, lower the legs to the starting position, keeping the knees straight.

Contra-indications: Do not practise this asana in case of:

  • Hernia.
  • Slipped disc.
  • Sciatica.
  • High blood pressure.
  • Neck pain.

3. Matsyasana (Fish pose)

yoga for diabetes

Method:

  • Sit in padmasana and relax the whole body.
  • Carefully bend backward, supporting the body with the arms and elbows. Lift the chest slightly, take the head back and lower the crown of the head to the floor.
  • Hold the big toes and rest the elbows on the floor.
  • Adjust the position of the head so that the maximum arch of the back is attained.
  • Relax the arms and the whole body, allowing the head, buttocks and legs to support the weight of the body.
  • Breathe slowly and deeply.
  • Hold the final position as long as it is comfortable.

Contra-indications: Do not practise this asana in case of:

  • Heart disease.
  • Peptic ulcers.
  • Hernia.
  • Back pain.
  • Pregnant women.

4. Bhujangasana (cobra pose)

yoga for diabetes

Method:

  • Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost.
  • Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders, with the fingers together and pointing forward.
  • Position the arms so that the elbows point backward and are close to the sides of the body.
  • Rest the forehead on the floor.
  • Inhale and raise the head then raise the neck and then the shoulders.
  • Straighten the elbows, using the back muscles first, then the arm muscles to raise the trunk further and arch the back.
  • In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm. Hold the breath.
  • Hold the final position for few seconds.
  • Exhale and return to the starting position by slowly releasing the upper back by bending the arms, lowering the navel, chest, shoulders and finally the forehead to the floor.
  • Practise up to 5 rounds, gradually increasing the length of time in the final position.

Contra-indications: Do not practise this asana in case of:

  • Peptic ulcer.
  • Hernia.
  • Intestinal tuberculosis.

5. Paschimottanasana (locust pose)

yoga for diabetes

Method:

  • Sit on the floor with the legs outstretched, feet together and hands on the knees.
  • Inhale and raise both the hands.
  • Exhale and slowly bend forward from the hips, sliding the hands down the legs.
  • Try to grasp the big toes with the fingers and thumbs. If this is impossible, hold the heels, ankles or any part of the legs that can be reached comfortably.
  • Move slowly without forcing or jerking.
  • Keeping the legs straight and utilizing the arm muscles, begin to bend the elbows and gently bring the trunk down towards the legs, maintaining a firm grip on the toes, feet or legs.
  • Try to touch the knees with the forehead.
  • Do not strain.
  • This is the final position.
  • Breathe slowly and deeply in the final position.
  • Inhale and slowly return to the starting position.
  • Practice up to 3 to 5 rounds.

Contra-indications: Do not practise this asana in case of:

  • Slipped disc.
  • Sciatica.
  • Hernia.

6. Ardha Matsyendrasana (half spinal twist)

yoga for diabetes

Method:

  • Sit with the legs stretched out in front of the body.
  • Bend the right leg and place the right foot flat on the floor on the outside of the left knee.
  • The toes of the right foot should face forward.
  • Bend the left leg and bring the foot around to the right buttock. The outside edge of the foot should be in contact with the floor.
  • Pass the left arm through the space between the chest and the right knee, and place it against the outside of the right leg.
  • Hold the right foot or ankle with the left hand so that the right knee is close to the left armpit.
  • Sit up as straight as possible.
  • Raise the right arm in front of the body and gaze at the fingertips.
  • Exhale and slowly twist to the right, simultaneously moving the arm, trunk and head.
  • Use the left arm as a lever against the right leg to twist the trunk as far as possible without using the back muscles.
  • Follow the tips of the fingers of the right hand with the gaze and look over the right shoulder.
  • Bend the right elbow and place the arm around the back of the waist.
  • The back of the right hand should wrap around the left side of the waist.
  • Reverse the movements to come out of the posture and repeat on the other side.

Contra-indications: Do not practise this asana in case of:

  • Peptic ulcer.
  • Hernia.
  • Sciatica.
  • Slipped disc.
    • 7. Gomukhasana (cow's face pose)

      yoga for diabetes

      Method:

      • Sit in dhyana veerasana so that the right knee is directly above the left knee.
      • Stretch the left arm to the side and then fold it behind the back.
      • Stretch the right arm up above the head, then fold it over the right shoulder.
      • The back of the left hand should lie in contact with the spine while the palm of the right-hand rests against the spine.
      • Try to clasp the fingers of both hands behind the back.
      • Bring the raised elbow behind the head so that the head presses against the inside of the raised arm.
      • The spine should be erect and the head back.
      • Stay in this position for some time.
      • Breath Normal.
      • Unclasp the hands, straighten the legs and repeat with the left knee uppermost and the left arm over the left shoulder.

      8. Dhanurasana (bow pose)

      yoga for diabetes

      Method:

      • Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
      • Bend the knees and bring the heels close to the buttocks.
      • Clasp the hands around the ankles.
      • Place the chin on the floor.
      • This is the starting position.
      • Inhale and lift the thighs, chest and head together. Keep the arms straight.
      • In the final position the head is tilted back and the abdomen supports the entire body on the floor.
      • Retain the breath or practice slow deep breathing and hold the final position for as long as is comfortable.
      • Exhale and slowly relax the leg muscles, lower the legs, chest and head to the starting position.
      • Practise up to 5 rounds.

      Contra-indications: Do not practise this asana in case of:

      • Heart problems.
      • High blood pressure.
      • Hernia.
      • Peptic ulcers.