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The Most Effective Yoga Practices for Diabetes

Yoga is a solution to many kinds of issues. Thus, it has the power to rejuvenate or provide a sense of relaxation from lifelong disorders like Diabetes. Hence, this article will supply some miraculous yoga poses, along with other yogic practices for diabetes patients.

Are you feeling stressed and anxious all the time? Are you unable to find the perfect solution to balance your sugar level in the body? Do you have several similar questions in your mind and are just frustrated in life? Then, it is the perfect time to roll out your mat and start acting the most ancient but powerful obsession put differently as yoga.

Yes, various people made misconceptions about yoga, excluding the insight of the actuality, and accordingly stayed away from acquiring the beneficial impact of it in our daily life. Our mind is the inconceivable entity responsible for all excellence and evil coming to us. Thereupon we should understand its philosophy to escape from the awful things to happen, and that is only possible by practicing yoga.

Therefore, here, you will be familiar with the supernatural reality of divine yoga, which is not only profitable to make you out of danger from Diabetes like evil but also give you the exceptional power to fight against its consequences.

What is yoga?

Before moving forward, you must grasp the primary concept of yoga. It is a power that connects our brain to the heart to perform our body correctly and hence maintain balance in life.

There are different concepts and definitions of yoga in several ways. Various religious books with a variety of languages make us aware of the diverse aspects of yoga. However, the primary approach of yoga remains untouched.

The term ‘yoga’ has a meaning of association or connection, which is mostly used in Sanskrit. It has unbeatable power to heal deeply through acting on our chakras. Hence, it is not just a belief that regular practice can cure untreatable diseases, but there is lots of scientific evidence that explains its practical actions on our body.

Also Read: 25 Reasons for Walking Every Single Day

What is Diabetes?

Nowadays, having Diabetes is not a new thing. There might be a diabetes patient in each family. Therefore, knowing some yoga poses for Diabetes is helpful for most of our population. Before we go, let us know what Diabetes is.

The Diabetes we are talking about is Diabetes Mellitus. Besides, another diabetes present that is Diabetes insipidus (frequent urination).

Diabetes Mellitus is a lifestyle disorder mostly, but some other types have different other causes. In our body, when the hormone insulin has a problem in maintaining its metabolism, Diabetes occurs.

Insulin is a hormone secreted from the beta cells of islets of Langerhans of our pancreas. That hormone helps to control blood sugar level in the blood, however in its absence that functionality hinders, and thus diabetes-like disorders arise.

Diabetes is mainly of four types; Type-1, type-2, gestational Diabetes, and prediabetes. The most common one is type-2 Diabetes.

Type-1 Diabetes is when our body does not produce insulin. However, Type-2 Diabetes takes place when our pancreatic cells do not secret sufficient insulin for managing sugar levels in the blood.

Gestational Diabetes takes place during the gestation period and lasts for a short time. Likewise, prediabetes is a condition that usually takes place before type-2 Diabetes. Here our blood glucose level remains high but not enough to be called type-2 Diabetes.

Therefore, significant concerns are type-1 and type-2 Diabetes. Still, type-1 takes place in childhood, and thus, it is also known as juvenile Diabetes and must need medical therapies.

The majority of our population are the sufferers of type-2 Diabetes. And some lifestyle changes like dietary control and exercise can beat such disorders, including obesity, hypertension, and dyslipidemia. So, here we will discuss some yoga practices for thrashing type-2 Diabetes.

What are the health risks associated with Diabetes?

Diabetes is a global health concern in this era. Busy nine to five jobs making us sluggish, and thus we forgot about our health and adopted sedentary habits and unhealthy dietary patterns. As a result, we become the target of obesity and Diabetes like health issues.

But people are becoming health-conscious nowadays. Therefore, we should know the consequences of having type-2 diabetes Mellitus so that we can find its natural alternatives, including yogic practice.

Diabetes is an inducer for many other health conditions such as microvascular complications like retinitis, diabetic neuropathy, and renal disease, as well as macrovascular complications, including atherosclerosis.

Besides, Diabetes may also lead to chronic neurological problems such as dementia and depression.

Various studies indicate Diabetes is the cause of about 65% death of the population due to cardiovascular disorders associated with it. So, we should know the best therapies to alter its effects as soon as possible. Hence, here we have five best yoga poses for diabetes patients.

See also: The Best Estrogen Blocking Foods That Can Save Your Life.

How can yoga help you to Fight Diabetes?

Now, you may wonder how yogic practice can beat Diabetes? So, here is your answer.

Previously, yoga was evolved for managing health through spiritual enlightenment. However, now it becomes our best choice as a medical therapy.

According to several studies, it was known that yoga practices could change biochemical, electrophysiological, cellular, genetic, neuromuscular, and radiological parameters.

Yoga connects our mind with the body, and thus regular yogic practice can bring self-awareness, reflection, and spiritual changes. Therefore, it makes us conscious about eating patterns.

Researchers found that mindfulness eating practice can control Diabetes through dietary improvement, modest weight loss, and glycaemic control.

Further, other studies show, yoga asanas help to rejuvenate the pancreatic cells and assist it to function correctly. By yoga, our muscles perform their physiology and need more energy. Thus, they capture excess glucose from the blood as an energy source.

Preparatory yogic practice

Before you start with various yoga asanas, you should do the preparatory yogic practice. Preliminary yogic practice includes prayer, omkar recitation or meditation, pranayama, mudras, and sun salutation.

Several pranayamas or regulatory breathing practices helpful in diabetes control are such as

  • Anulom vilom (alternate nostril breathing) for 5–10 minutes
  • Chandra bhedana (left nostril breathing) for 5 minutes
  • Surya bhedan (right nostril breathing) for 5 minutes
  • Bhastrika (bellows breath) for 3–5 minutes
  • Bhramari (humming bee breath) for 5 rounds
  • Sheetali/Sitkari (cooling breath) for 3–5 minutes

Surya Namaskar (Sun Salutation)

Surya namaskar is the best preparatory yogic practice, where we show gratitude to our primary energy source, Sun. The central part of our body, known as the solar plexus, is associated with the Sun. That solar plexus is also considered as our second brain.

Sun salutation Yogic practice
Surya Namaskar Yoga Practice

Therefore, by practicing Surya Namaskar or sun salutation, we can quickly get control over our bodily processes, otherwise called metabolism. Let us know the best way to perform it every day.

Surya namaskar is a set of yoga poses including 12 steps; which are described below;

  1. Prayer pose
  2. Raised arms pose
  3. Hand to foot pose
  4. Equestrian pose
  5. Stick Pose
  6. Saluting with eight points
  7. Cobra pose
  8. Mountain pose
  9. Equestrian Pose
  10. Hand to foot pose
  11. Raised arms pose
  12. Relaxation

There are several mantras to perform Surya namaskar more efficiently. It is said to be warming-up your body before starting other yoga asanas.

Further, experts recommend performing it at a slow speed with 3-7 rounds according to the capacity of the individual.

Other Benefits:

  • Help to balance your body and soul.
  • Improves the circulation of blood inside the body.
  • Help you to lose weight.
  • Assists to fight against depression and anxiety.
  • Great for skin and hair.

Yoga poses for type-2 Diabetes.

These are a few yoga poses you to get rid of health issues related to Diabetes;

1.  Vrikshasana (Tree Pose)

Tree pose for Diabetes
Vrikshasana

Benefits:

  • It stimulates pancreatic cells for hormone secretion.

Directions:

  • Stand straight as mountain pose with arms and shoulder relaxed.
  • Keep your right foot over your left thigh, as shown in the picture.
  • Try to balance your body on one leg.
  • Then breathe profoundly and perform the namaste mudra by joining two palms.
  • Slowly raise your hand over the head and remain straight.
  • Focus on a faraway object to maintain balance.
  • Make sure your spine is straight.
  • Hold according to your ability and relax during exhalation.
  • Gently bring down your hands and return to the normal standing position.
  • Repeat the pose with the same procedure and try to perform 2-3 times.

2.  Trikonasana (triangle pose)

Triangle pose for diabetes
Trikonasana

Benefits:

  • Best for burning fat around the abdomen and thus great for obesity-induced Diabetes.
  • This pose stimulates the kidney and stomach for better excretion and digestion, respectively.

Directions

  • Stand straight in a Tadasana pose.
  • Slowly spread your arms and legs apart.
  • Now bend your right arm down and touch your right feet.
  • Look above to the sky with your left-hand up-straight.
  • Hold for a few minutes and breath commonly.
  • Gradually relax and come back to the normal standing position.
  • Repeat the step for 2-3 times.

3.  Halasan (Plough Pose)

Plough pose for diabetes
Halasan

Benefits:

  • Have stimulating action for the kidney, liver, and pancreas.
  • It improves the immune system and strengthens muscle cells for better operation.

Directions

  • Rest on your back.
  • Slowly join feet together and relax your muscles.
  • Keep your hands under the hip.
  • Raise the legs gradually by normal inhale and exhale.
  • Now try to touch the ground above your head, as shown in the image.
  • Hold longer, if possible.
  • Relax and slowly come back to a normal position.
  • Perform at least two times according to your ability.

4.  Dhanurasana (Bow Pose)

Bow pose
Dhanurasana

Benefits:

  • Activates the intestinal enzymes and induces the production of insulin for diabetic control.

Directions

  • Lie on your stomach and keep your arms, feet, and thigh relaxed.
  • Make sure your feet are shoulder apart.
  • Slowly bend your legs backward.
  • Now raise your upper body slightly and try to hold your feet with your hands.
  • Look straight and try to raise your body to form a bow-like structure.
  • Breathe normally and relax every time you exhale.
  • Hold for 3-4 seconds, then slowly come back to a normal position and relax your muscles completely.
  • Repeat the pose at least two times for better results.

5.  Paschimottanasana (Seated Forward Bending)

Seated forward bending pose for diabetes
Paschimottanasana

Benefits:

  • This pose stimulates the spinal nerves and spinal cord.
  • It helps to reduce pain in different muscle groups.

Directions

  • Sit straight by keeping your legs forward.
  • Slowly join the feet together.
  • Now raise your hands upward and breathe deeply.
  • As exhalation, bend your upper body towards the legs and try to touch your feet.
  • Try to touch your head to knees and elbows to the ground.
  • Hold for a few seconds.
  • Practice 2-3 times every day for improvement.

Disclaimer:

It is better to perform all the above yoga poses after consulting your physician. The health risks and health conditions are varying from person to person, so always take preventive measures before starting anything new.

There is something modification for diabetes patients with other cardiovascular diseases. Thus keep an eye on it and practice accordingly.

Moreover, individuals having Diabetes with previous surgery for any other reason should not perform these asanas as these may not be suited for their health.

Poses to avoid

Besides performing the above yoga poses, you should avoid some asanas, such as sirsasana, Pincha Mayurasana, Chakrasana, Prasarita Padottanasana, or any other inverted poses.

How to start?

Following a new routine is always challenging. Therefore, here we have some tips for you to get started with yoga for Diabetes.

  • Know the right way to perform a pose.
  • Find out the beginner’s modification.
  • Start practicing daily at least for a few minutes.
  • Practice with your partner for better assistance.
  • Consistency.

Summing-Up

Yoga practice is not only associated with various asanas, but different other methods are also beneficial in the management of type-2 Diabetes.

Some of those sophisticated yogic methods include cleansing practices, frontal brain purification, stimulation of digestive fire, stomach cleansing, intestine cleansing, regulated breathing practice, and various yoga mudras.

Yoga makes us self-centered and to be aware of what we are doing. Therefore, practicing yoga, pranayama, and meditation will help us to heal every corner of our bodies.

In this article, we covered the five most effective yoga poses for Diabetes, along with some necessary information regarding yoga and Diabetes and their connection. So, this article might be helpful for you. For more such tips and tricks, follow us.

Best regards!

 

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Varsha K.

I'm a health enthusiast who is passionate about living healthy and stress-free, no matter what situation it is. With a biotech degree and as a health seeker, I want to create a positive environment by spreading awareness for natural living. In this contaminated world, we need to keep our minds, bodies, and souls free from all kinds of pollutants to survive longer. And with the motivation of providing realistic and long-lasting solutions for our everyday health issues, I have created Healthy Tarika.

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