Can yoga control/cure Diabetes ?
Research says..
- Regular yoga practice can help reduce the level of sugar in the blood, along with lowering blood pressure, keeping your weight in check, reducing the severity of the symptoms and slowing the rate of progression of the disease. It also lessens the possibility of further complications.
- Stress is one of the major reasons for diabetes. It increases the secretion of glucagon (a hormone responsible for increasing blood glucose levels) in the body. The consistent practice of yoga aasanas, pranayam and a few minutes of meditation can help reduce stress in the mind and protect the body from its adverse effects. This, in turn, reducing the amount of glucagon and improve the action of insulin.
I first started yoga 7 years back under the guidance of a trained yoga Teacher Balananad from the Bihar School of Yoga . This was before the time yoga became a trend. For me it was just a workout routine. Other forms of exercise didn’t suit my body type. Hitting the gym everyday made me look very bulky. I couldn’t run for more than 200 meters and things like Pilates , cross-fit, spinning didn’t exist that time, at-least to my knowledge. Yoga was enough for me, 40 Suryanamaskars and I was good. What I learnt from my teacher was that every asana had a purpose. For every twist , he would tell us how they affected our organs and that’s when I got to know how yoga can control/cure some diseases. Diabetes being one of them.
Here are some asanas that can help you with Diabetes. Have a look .
Paschimotasana A.k.A Forward Fold
This is a forward bending pose that helps the blood to flow to the face. Apart from that, it helps the stomach function better.
Steps to do this pose:
Sit with your legs stretched out on the floor. Next hold the big toe of your feet with your index finger and thumb. Now, exhale and slowly bend forward and try to touch your forehead to your knees. The key is that your elbows should touch the floor. Stay in this position for five counts and inhale as you rise back to the sitting position.
Tips to keep in mind: If you have any type of back pain or complaints with your spine, do not do this pose. Moreover, be easy on yourself, you might not be able to touch your knees with your forehead. Know that if you keep at it you will regain your flexibility and be able to do the pose properly.
How to do Vajrasana (Thunderbolt Pose)
Enhances blood circulation in the lower abdomen which in turn improves digestion
Steps to do this pose:
Fold both legs, keeping your hips on the heels. Toes pointing out behind you and big toes touching each other. Sit on the pit formed by the parted heels. Keep the head, neck and spine in a straight line. Hold the pose and take long deep breaths. Breathe out relax. Straighten your legs.
Benefits of Vajrasana
Helps with Digestion. Nerves of legs and thighs are strengthened. Makes knee and ankle joints flexible and prevents certain rheumatic diseases. In Vajrasana, the spine is erect without much effort.
Mandukasan (the version with fists in stomach region)
Steps to do this pose:
Place left palm covering your navel and place right palm on the left palm. Press your hands against your abdomen. While exhaling, bend your head forwards trying to touch your forehead to the ground in front of you. In this position, your hands are pressing against your abdomen. Hold this position as long as you can hold comfortably (ten to fifteen seconds in the beginning). While inhaling come back to original position of vajra asana.
BENEFITS
Increases the quantity of insulin so it is beneficial for curing diabetes. Cure the problems related to stomach. It is beneficial in cardiovascular diseases. Useful for flexibility of thighs and legs. Reduces extra fat from thighs and hips. It improves the functioning of digestive system and excretory system. It cures the pain of ankles, knees and back.
Tips to keep in mind- Those People who are suffering from abdominal injuries and any kind of back pain do not perform the Manduk asana. In case of knee injury avoid this. Ask a yoga expert before performing any kind of Asanas and Pranayama.
Reverse child’s pose
Steps to do this pose:
Sit on your legs and gently bend backward. Let your hands reach the floor and place you head. Please do this stretch as slowly as possible, do not rush. Use a block or a towel for the head. Hold it for 5 breaths and then gently tuck your head out and raise your self
Benefits: stretches the quads and hip flexors.
Matsyendrasana
This asana is specifically designed to increase the capacity of your lungs so it can inhale and hold more oxygen. It also loosens up the spine and relives backaches and discomfort in the back
Steps to do this pose:
Bend your left leg and place the heal of your left foot beside your right hip .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.
Padma Parvatasana – Lotus-Mountain
Steps to do this pose:
Stretch the arms overhead so that the whole upper body is lengthened and concentrate on a fixed point in front of you. Remain for 1-2 minutes in this position. Slowly return to the starting position. You can also sit in padmasana if your body is comfortable with that position.
Benefits: Improves the sense of balance and ability to concentrate. Stimulates respiratory function and calms the entire nervous system.
Salabhasana (Locust Pose)
Salabhasana strengthens the pancreatic muscles by pressuring them.
Steps to do this pose:
To perform this asana, lie on your abdomen and slowly raise your upper torso and your legs off the ground, with your hands by your side and resting on the ground, if you want to and your body allows you to ; you can raise your hands off the ground as well. Remain in this pose for 30 seconds. Revert to resting pose. Repeat the exercise.
Dhanurasana
This pose is great to strengthen your back and spine, stimulate the reproductive organs, helps with stress and fatigue. Relieves menstrual pain and constipation
Steps to do this pose:
Lie on your stomach with your feet hip-width apart and your arms by the side of your body. Fold your knees and hold your ankles. Breathing in, lift your chest off the ground and pull your legs up and back. Look straight ahead with a smile on your face. Keep the pose stable while paying attention to your breath. Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo the stretch. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
Tip: Do not practice this pose if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery or if you are pregnant
Triyak Bhujangasana – Twisting Cobra
Steps to do this pose:
Lie on the abdomen and place the hands beside the shoulders on the floor. Legs are slightly apart with toes tucked under. Inhaling press the hips to the floor. Raise the upper body with the help of the arms. Look up. Exhaling slowly turn the head and upper body to the right and look over the right shoulder towards the left heel. Inhaling turn back to the centre again and look upwards. Exhaling slowly return to the starting position. Repeat the exercise on the other side.
Benefits: Maintains flexibility of the spine and prevents slipped discs. This Asana is especially beneficial for those who sit a lot. Helpful for constipation and regulates kidney and female reproductive function. Has a generally harmonising effect upon body and mind.
Wheel Pose
Steps to do this pose:
Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet. Inhale, press into your palms, and lift your head, shoulders, and hips off the ground, holding for five deep breaths. Dont hold your breathe, it will make you dizzy. Try breathing normal.
Benefits: Stretches the chest and lungs. Strengthens the arms and wrists, legs, buttocks, abdomen, and spine. Stimulates the thyroid and pituitary. Increases energy and counteracts depression.
Sarvangasana
This pose is essentially known for its ability to regulate the working of the thyroid glands. These glands are responsible for the proper functioning of the entire body including the digestive, nervous, reproductive system, regulating metabolism and respiratory system. Apart from that, it nourishes the spine with a good supply of blood and oxygen, helping you beat nervous system disorders, and improving your all round health.
Steps to do this pose:
Lie on a yoga mat with your legs extending outwards. Now slowly raise your legs either by first folding them at the knees or by lifting them straight. Place your palms along your back and hips to support it, and raise your body while pointing your toes to the ceiling. All your weight should be on your shoulders. Make sure you breathe slowly and lock your chin into your chest. Your elbows should be touching the floor and your back should be supported. Hold this pose for as long as you are comfortable. To return to the lying position, slowly lower your body. Do not fall back to the lying position.
Please practise Yoga with caution. Don’t over stress your body and mind. Its a slow progression, so be patient. Your body may not be able to do certain poses, neither can mine. But that doesn’t mean you give up. Keep at it. I am not a trained professional yoga teacher, but I know how beneficial yoga can be for the mind , body, soul.
Namaste