7 yoga practices to prevent or cure early stage Diabetes
Yoga is an ancient method that targets at the body and the mind. The practice of yoga makes the body strong, flexible and also improves the functioning of the respiratory, circulatory, digestive, and hormonal systems. Regular practice of yoga asanas, brings emotional stability and clarity of mind.
Globally, as of 2013, an estimated 382 million people have diabetes worldwide, with type 2 diabetes making up about 90% of the cases. The main line of action to prevent or treat diabetes is maintaining a healthy lifestyle by eating a healthy balanced diet and physical exercise.
Can yoga be a cure for early stage diabetes and heart disease? The results of a year-long study, published in the latest issue of the Journal of Yoga and Physical Therapy suggests so. There are many yoga asanas (postures) and breathing techniques that help stimulate the pancreas to release more insulin and regulate the blood sugar in the body.
Below are some practices to help prevent or cure early stage diabetes.
Yogmudrasana
Yogmudrasana exerts pressure on the stomach particularly on the pancreas and gives a good massage to the abdominal organs. This yoga pose can be done by sitting in Sukhasana or Padmasana.
Steps:
- Sit on the ground in cross legged fashion and hold your hands behind your back.
- Exhaling, bend your upper body to touch your forehead to the ground or as per convince.
- Hold position for 5 counts and inhaling, bring your body back to the initial position.
Mandukasana (Frog Pose)
Mandukasana, also known as Frog pose, this yoga asanas is extremely beneficial to diabetic patients as it exerts pressure on the pancreas.
Steps:
- Sit on the floor in Vajrasana. Make a fist of both the palms and place them
- Touching the lower abdominal area on the thighs.
- Inhale deeply and while Exhaling, bend over the fists towards the ground.
- Hold till 5 counts or as per capacity and come back to the initial position.
Shalabhasana (Locust posture)
This yoga pose is especially effective for treating acidity and indigestion. Shalabhasana, if practiced in combination with the above two yoga asanas, helps the digestive system and support liver and pancreas toning.
Steps:
- Lie down on your abdomen with your legs together and hands on the side with palms facing upwards.
- Inhaling, raise your leg upwards without bending the knee and hold as per capacity.
- Get to the initial position with an exhalation.
Balasana (Child Pose)
Known quite aptly as the child’s pose, this is a great stress buster. Balasana, gently stretches the hips, thighs and ankles, calms the mind and helps relieve stress and fatigue.
Steps:
- Sit in Vajrasana on the floor.
- Hinge forward touching your chest on your thighs and forehead on the ground.
- Curl your shoulders are rest your hands next to your heels with your palms facing upwards
Pranayama
Pranayama techniques are simple breathing exercises that have a range of extensive benefits. Pranayama is the control of bioenergy in the body, which with regular practice cure your body of a range of diseases including diabetics. Various Pranayama techniques like anulom vilome (alternate nostril breathing) and kapalbathi can help prevent and cure the body of diabetes and varied disorders.
Steps:
- Start by closing the right nostril and gently inhale through the left nostril. Then close the left nostril and exhale fully through
the right nostril.
- While the left nostril is still closed, inhale fully through the right nostril.Finally exhale through the left nostril with the right one closed. Repeat this series 3 times.
Pavanmuktasana
Pavanmuktasana (Anti-flatulence pose) helps the stomach to compress and aids in relieving constipation, relieving flatulence, aids in digestion and helps compress the abdominal area.
Steps:
- Pavanmuktasana is practiced by lying on the ground on your back.
- Slowly lifting one leg 6 inches above the ground level, bend your leg and wrap your arms around, pulling it closer to your chest.
- Hold the position for 5 counts or till comfort level.
Suryamudra-Yoga-Diabetes
Surya mudra
This mudra is known to increase the fire within the human body that in turn ensures a better metabolic rate.
Diabetics, in general, have poor metabolic rates which results in increased sugar levels and weight gain.
Regular practice of this mudra will help boost metabolic rates, thus ensuring loss of weight and lowering of sugar levels. The mudra also helps easing indigestion and associated problems.
Steps:
- This mudra is formed by placing the tip of the ring finger on the base of the thumb andapplying mild pressure of the thumb on the finger.
The best beginning yoga for diabetes routine is one that is supplemented by other healthy habits, including proper diet and rest. By adopting yoga for diabetes along with other lifestyle changes, those suffering from diabetic symptoms can find relief and enjoy a new level of health and well-being.
Editor Note: Make sure that you practice the yoga asanas under the supervision of a certified yoga instructor.
