Yoga is considered to be a promising, cost-effective option in the treatment and prevention of diabetes. Regular physical activity is important, not only for managing diabetes but also for promoting your overall health. The key to managing diabetic disorder is to regularly exercise & burn those extra calories & always maintain a fiber & protein rich diet.
Pranayamas for Diabetes
Breathing excercises play a crucial role in the treatment of diabetes. Kapalbhati, Anulom Vilom, Bhastrika, Bhramari, Udgith and Ujjayi pranayamas are useful to keep the blood and sugar levels in check.Kapalbhati Pranayama
Kapalbhati Pranayama consists of short, powerful exhales and passive inhales. The exhalation in Kapal Bhati is active and forceful. So, just throw out your breath. Don't worry about the inhalation. The moment you relax your abdominal muscles, inhalation will happen naturally. Keep your awareness on breathing out. It is a miraculous breathing exercise for complete body fitness and it benefits in even those diseases which are impossible to be cured by medicines like diabetes.
How to do Kapal Bhati Pranayama :
- Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.
- Take a deep breath in.
- As you exhale, pull your navel back towards the spine. Do as much as you comfortably can.
- Inhalation will happen naturally, the breath flows into your lungs automatically.
Apana Mudra for Diabetese
Apan Mudra also known as Energy Mudra, supports the removal of waste materials and toxins from the body. It plays an important role in our health as it regulates diabetes.
Procedure to do Apan Mudra :
- Sit in any comfortable asana. Keep the spine straight.
- Bring your ring and middle fingers together. Bend them over to touch the thumb.
- Keep the little and index fingers straight. Do it simultaneously in both hands
Yoga Poses / Asanas for Diabetese
Following Yoga Bending Poses that gently compresses the organs beneath the abdomen - stomach, intestine, liver, and pancreas are beneficial for diabetes. This makes the organ to start functioning as expected, thus blood glucose keeps at its normal level.Mandukasana
Mandukasana is known as the frog pose in English. It is an excellent yoga posture for keeping blood sugar levels under check in diabetics.
Steps to do Mandukasana:
- Sit in vajrasana with our knees touching the floor and your buttocks resting between your heels.
- Keep your back straight and relax your shoulders.
- Now widen the gap between both knees in this position (manduk sitting).
- Bring both knees together so that they are touching each other.
- Make fists with both hands and place them on either side of the navel.
- Exhaling bend your body forward till your forehead touches the ground.
- Breathe normally in this pose for 10-20 seconds.
- While inhaling slowly come up and relax the pose.
Paschimottanasana
It is also known as the forward seated bend. It is a beneficial yoga asana for diabetics. It stimulates the function of your kidneys, liver and pancreas. This helps in filtering out toxins and excessive sugar content from your body, bringing down your blood sugar levels as a result.
Steps to do Paschimottanasana:
- Sit on flat surface, stretch your legs in front and straighten your back.
- Inhale, take your arms above your head and stretch your back.
- While exhaling bend your body forward from the hip joints as much as your body allows comfortably.
- Place your hands on your toes, pull the toes towards your body and put your forehead on your knees.
- Continue breathing deeply in this posture for 30-40 seconds.
- Inhale and slowly come up vertebra by vertebra to relax the pose.
Mayurasana
Mayurasana helps keep high blood sugar levels in control by boosting the function of your, pancreas, liver and kidneys. It may seem a little difficult in the beginning, but you will be able to do it with regular practice. It is also known as the ‘peacock pose’.
Steps to do Mayurasana:
- Stand on a floor mat, kneel down and widen the gap between your knees.
- Place both arms between the legs and put your hands on the floor with your fingers pointing towards your body (your wrists are touching each other lightly).
- In this sitting position, touch your forehead to the floor.
- Stretch out the right leg and then the left leg straight behind you with only toes touching the floor.
- Make sure you’re your body weight is resting on your forehead, hands and toes.
- Now slowly raise the head off the floor and lift your toes too.
- Your body is parallel to the floor.
- Hold the pose for 10 seconds and slowly come down to release it.
Gomukhasana
Gomukhasana is also called the cow head pose. It helps in countering high blood sugar levels in diabetics by improving the kidney and pancreatic function as well as by enhancing your digestion.
Steps to do Gomukhasana:
- Sit on a floor mat with both legs stretched out together in front.
- Fold the left leg and put it over the right thigh. The left heel touches the right hip on the outside.
- Now bend the right knee and place the right heel next to the left hip.
- Lift up your right arm, bend it behind your head and point your right elbow towards the ceiling.
- Take the left arm behind your back from below and grip fingers of both hands together.
- Keep your head straight and breathe normally for 30-40 seconds in this pose.
- Relax and return to the original sitting position.
Yoga Mudra Asana
This yoga asana is beneficial for diabetics as it helps stimulate pancreatic function and is beneficial for diabetes.
Steps to do Yoga Mudra Asana:
- Sit in padmasana or ardh padmasana on the floor mat.
- Take both hands behind your back.
- Make a loose fist with the right hand.
- Hold the right fist with the left hand.
- While breathing in take your head up and bend it slightly backward.
- While breathing out, bend your upper body forward till your forehead touches the floor.
- Make sure your hands are in the same position behind your back.
- Continue taking normal breaths in this pose for 20-30 seconds.
- While inhaling slowly lift your body up vertebra by vertebra and relax.
Walking Workout for Diabetes
"Get moving" is a mantra for anyone with diabetes, and one of the best ways to do that is by walking and tracking the steps you take each day. Walking can be beneficial in bringing down blood glucose and therefore improving diabetes control. People with diabetes should try to exercise most days of the week. Starting target is to increase walking by at least 1.2 miles/day or 30 min or 2,400 steps/day.
Home Remedies to Control Diabetes
- Eat sprouted fenugreek and moong dal
- Eat multigrain flour which consists of millet, barley, wheat, gram etc.
- Make juice of 1 cucumber, 1 bitter gourd and 1 tomato and drink it daily. This will also control your diabetes.
- Take a glass of Giloy juice before going to bed at night.
- Avoid drinking juice of seasonal, orange, sugarcane etc. This will increase your sugar level rapidly.
0 Comments