Take Up Yoga For Diabetes Management

Diabetes is a modern epidemic, which affects millions of people across the world! It can slowly take away the quality of your life and decrease your life expectancy. Before it gets serious, we recommend you to take up Yoga for Diabetes management. With a combination of physical asanas, breathing exercises and Mudras, this practice can do wonders for your body.

As per a study, a daily practice of Yoga can regulate blood sugar levels and reduce the health risks associated with Diabetes Mellitus. It is also proven that Yoga can stimulate better insulin production in the body and reduce the need for injections and pills. So, instead of worrying about this problem, master the art of Yoga therapy for diabetes to regain control of your life. Now that you have understood the benefits of Yoga for diabetes, it’s time to learn Yoga poses that are designed to bring down high blood sugar levels and reverse the condition:

* Kapalabhati Yoga Asana

Kapalabhati is a type of breathing technique that can activate the pancreas to increase insulin production. The technique can also flush out the toxins in the body through air, along with increasing body metabolism. Also, studies have shown that Kapalbhati Pranayama can decrease blood sugar levels in borderline diabetic patients (3). It is also an important part of the Baba Ramdev yoga for diabetes and is also called the “Skull Shining Breathing”.

Steps To Perform:

- Sit on the floor and make sure you are sitting in a cross-legged position.
- Take a deep breath.
- Exhale the air forcibly as short breaths, by contracting your stomach muscles
- Inhale passively
- Repeat it for about 10 times.

* Anulom-Vilom Pranayama For Diabetes

Anulom-Vilom is another great breathing exercises to deal with diabetes. It is also known as alternate nasal breathing. The Asana works by calming your nervous system and releasing stress. It can even maintain the equilibrium of the body. A state called the Homeostasis. Because of its internal purification benefits, the asana is often called the “Energy Channel Cleansing and Purification Pranayam”.

Steps To Perform:

- All you have to do is sit straight and breathe through your left nostril as you close your right nostril using your fingertips.
- In this way, you will have to alternate the sides and continue for the next five minutes.

* Mandukasana Or Bhekasana Or Frog Pose

Mandukasana or Frog pose is one of the best yoga asanas for the diabetes problem. It helps in stretching the Pancreas and aid in better production of Insulin. It also promotes better digestion and improves the flexibility of thigh regions.

Steps To Perform:

- To do the Mandukasana, you must first sit down on the ground in the Vajrasana pose.
- Now fist your hands and place them on your stomach in such a way that your joint comes with the navel.
- Now press your fists and place them on the abdomen.
- Touch the ground with your forehead after this.
- Bend downwards as much as you can.
- You need to hold this position for the next 20 seconds and then let it relax.
- Repeat it for five minutes, and then you can move to the next exercise.

* Vakrasana

The Vakrasana involves twisting of the spinal cord bone. It is also called the Simple Spinal Twist, which helps in stimulating the internal organs responsible for producing insulin. With regular practice, the Asana can strengthen the abdomen muscles and help in losing the bulky waistline.

Steps To Perform:

- For this pose, you must be seated in a very comfortable position.
- Keep your right hand on your left knee.
- Twist your body towards the left direction.
- You should keep your body straight.
- Now try doing the same thing in the other direction.

* Ardha Matsyendrasana

The Ardha Matsyendrasana is one of the most effective yoga asanas for diabetes cure. The name translates to “Half Lord of the Fish Pose”. The asana can massage the organs and helps in better functioning of the liver, spleen and pancreas. This can help in better production of insulin to control the elevated blood sugar levels. The half spinal twist energizes your body and helps it function well.

Steps To Perform:

- Sit on the ground and keep your legs straight out in front of you.
- Bend your knees now and keep your feet on the floor and then slide the left leg under the right leg.
- Step the right foot over the left leg now and make it stand on the floor now.
- Press your right hand against the floor and place it right behind your buttock.
- Set your arm on the left side of your right knee.
- The right knee should be pointing towards the ceiling.
- Remain in this position for 30 seconds and let it relax.
- Repeat this for five minutes.

* Paschimottanasana Yoga

When we are talking about yoga for diabetes, the Paschimottanasana asana is worth a special mention. It is also called the seated forward bend or Intense Dorsal Stretch, which helps in balancing the blood circulation process. It helps the blood reach till your face and thus makes you glow as well. Besides, it is also very helpful to treat stomach problems like indigestion. Also, by activating the kidney and pancreatic functions, this forward bending pose can keep Diabetes under control.

Steps To Perform:

- Just stretch your legs to the front and then try to touch your forehead to your knees while exhaling.
- The one very important thing is that your elbows should touch the floor.
- Make sure you are not stretching too much beyond your normal flexibility.