Yoga for diabetes

Therapy

Article by Basavaraj Gollar

September 10th, 2020

Trikonasana with a brick by Basavaraj Gollar.

How Yoga Helps to cure Diabetes

  • It helps to regenerate and restores pancreatic cells by abdominal stretching.
  • It helps in muscular relaxation, improves blood circulation in muscles and enhances muscular development.
  • Regular yoga exercises can reduce body weight which is very vital to keep diabetes under check.
  • Yoga postures help to improve insulin sensitivity which results in better glucose uptake and blood sugar reduction.
  • It helps to stimulate the pancreas by enhancing circulation in the pancreas and empowers its capacity to produce insulin.
  • Many yoga asanas squeeze and compress the abdomen and help to stimulate the pancreatic secretions which make more insulin to flow into the blood.

Asanas for diabetes

Surya Namaskar (Sun Salutations)

Benefits: Surya Namaskar is an extremely useful yoga practice for diabetic patients as it helps to improve blood circulation in pancreas and upgrades the use of insulin in the body. If it is done at a slow pace (at least six rounds a minute), Surya Namaskar works best to give you significant benefits.

Trikonasana (Triangle Pose)

Benefits:

This yoga asana helps to reduce the damaging effect of diabetes on kidneys which is a major risk every diabetic patient is more likely to experience. And thus helps in better digestion and absorption in the body

How to do it

  1. Position your legs 3 feet apart in a standing position, turn your right toes to the right wall and keep your left toes slightly inwards. Breathe in and press the left hips out to the left as you slide both of your arms to the right parallel to the floor.
  2. Breathe out and swing only the arms, raising your left arm up and resting your right hand against your right leg, with the palms facing front.
  3. Keep your legs strong, press into the feet, and pull up the knee caps. Bring your arms into one straight line with the shoulder piled on top of each other, try to reach the fingertips away from each other. Press the left hip forward and the right hip backwards.
  4. Take a breath and hold for 3-6 breaths.
  5. Breathe in and reach the raised hand up towards the ceiling as you touch down your feet using the whole body to lift back into the starting position.
  6. Repeat this pose on the other side.

Bhujangasana (Cobra pose)

Benefits:

This Yoga Asana is very useful in strengthening the spine and improved functionality of abdominal organs, thereby supporting digestion.

How to do it

  1. Lie face-down with legs a couple of inches apart
  2. Place your hands under your shoulders with your fingers pointing toward the top of the mat
  3. Press down through the tops of your feet
  4. Lift your head and chest slightly off the floor
  5. Let your shoulders back and far from your ears
  6. Straighten your arms, lift your chest off the floor and touch the tops of your thighs down into the floor.

Matsyasana (Fish Pose)

Benefits:

This asana helps in proper toning of the abdominal organs along with pancreas by stretching the abdominal muscles. When done with controlled breathing, this asana helps to encounter diabetes.

How to do it

  1. Twist your right leg and keep your right foot on your left thigh.
  2. Bend the right leg and put it on your right thigh.
  3. Arch your back to the maximum with the help of your elbows and rest your head on the ground.
  4. Hold the big toes with your hands.

Mandukasana (Frog pose)

Benefits:

This yoga practice is very beneficial for people suffering from high blood sugar levels as it puts pressure on the pancreas and helps in the proper functioning of all abdominal organs.

How to do it

  1. Sit down on the floor in Vajrasana position
  2. Make fists of both your hands and put them on your tummy such that the joint comes on the navel.
  3. Press both fists against your abdomen.
  4. Then, try to touch the ground with your forehead as much as you can.
  5. Now try to bend downwards as much as possible.
  6. Stay in this position for at least 20 seconds and then release.

Padahastasana (hand under foot pose)

Benefits:

Padahastasana also helps to control the blood sugar level. This forward-bending yoga posture helps in the direct stimulation of glands and organs present in the abdominal area, such as liver, pancreas, and kidneys. It helps in the abdominal muscles strengthening and improving the functioning of abdominal organs.

How to Do it

  1. First, start in a standing forward bend with your feet separated till hip distance.
  2. Twist your knees and raise the balls of your feet off the ground to slip your hands, palms face up, below your feet.
  3. Let your toes come right into your wrist wrinkles.
  4. Touch your palms with the balls of your feet and let your head relax.
  5. Now, Breathe for some three deep breaths.