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, daily practice of Yoga can regulate blood sugar levels and reduce the health risks associated with Diabetes Mellitus (1). 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.
What is Diabetes?
Diabetes is a metabolic disorder characterized by insufficient production of insulin in the body. Insulin is essential for converting sugars in food into glucose, which provides energy for the body. Insufficient insulin production or insulin resistance can result in elevated blood sugar levels, a condition known as Diabetes.
Causes and Symptoms of Diabetes:
Diabetes has two main types – Type 1 and Type 2. Type 1 is an immune disorder where the body destroys its own insulin-producing cells. This type is often caused by genetic factors or certain viruses. On the other hand, Type 2 Diabetes is primarily related to lifestyle disorders, leading to insulin resistance. Several risk factors contribute to Type 2 Diabetes, including obesity, physical inactivity, irregular fat distribution, family history, and pre-diabetic conditions.
If you have Type 2 Diabetes, you may experience various symptoms. These symptoms include frequent urination, fatigue, increased appetite, blurry vision, slow wound healing, frequent infections, and pigmentation on the neck and underarms. It is important to be aware of these symptoms and seek medical attention if you are experiencing any of them.
How Does Yoga Treat Diabetes?
Yoga Asanas can stretch specific body regions and stimulate them, which has several benefits for diabetes treatment.
- Certain Yoga asanas stretch the lumbar and thoracic parts, activating the organs in those areas and promoting better insulin production and lower blood sugar levels.
- Yoga helps reduce stress levels, which is a major factor in diabetes. By managing stress, diabetes can be better controlled.
- Practicing Yoga improves blood supply to the body, supporting the proper functioning of organs.
- Specific Yoga asanas like Surya Namaskara, Forward Bend, Backward Bend, Twisted Poses, and Inversions can massage the pancreas and endocrine system, stimulating insulin secretion and reducing waist circumference to control high blood sugar levels.
Best Yoga Asanas and Mudras to Control Diabetes:
Kapalabhati Yoga Asana:
- Kapalabhati is a breathing technique that activates the pancreas to increase insulin production.
- It flushes out toxins and increases body metabolism.
- Studies show that it can decrease blood sugar levels in borderline diabetic patients.
- Sit cross-legged, take deep breaths, exhale forcefully, and repeat about 10 times.
Anulom-Vilom Pranayama for Diabetes:
- Anulom-Vilom is a breathing exercise that calms the nervous system and reduces stress.
- It improves oxygen circulation and controls blood sugar levels.
- Sit straight, breathe through the left nostril, alternate sides for five minutes.
Mandukasana or Bhekasana or Frog Pose:
- Mandukasana stretches the pancreas, aids insulin production, and improves digestion.
- Sit in Vajrasana, press fists on the abdomen, touch the ground with forehead, hold for 20 seconds.
Vakrasana (Twisted Pose):
- Vakrasana stimulates the pancreas, improves digestion, and removes toxins.
- Sit comfortably, twist body to the left and right while keeping it straight.
Ardha Matsyendrasana:
- Ardha Matsyendrasana massages organs, improves liver, spleen, and pancreas functioning.
- Sit with legs stretched, bend knees, twist body, hold for 30 seconds, repeat for five minutes.
Paschimottanasana Yoga:
- Paschimottanasana balances blood circulation, improves digestion, and regulates blood sugar levels.
- Stretch legs, touch forehead to knees while exhaling, keep elbows on the floor.
Chakrasana For Diabetes:
- Chakrasana decreases blood sugar levels, stretches the spine, and calms the mind.
- Lie on your back, twist legs, count to five, repeat on both sides.
Dhanurasana Yoga:
- Dhanurasana strengthens the spine, activates the pancreas, and aids in weight loss.
- Lie on your chest, lift legs, hold feet with hands, smile, relax, and return to the original pose.
Halasana Yoga For Diabetes:
- Halasana activates glands for better insulin production, massages internal organs, and improves digestion.
- Lie on your back, lift legs from the hips, touch head to toe.
Sarvangasana:
- Sarvangasana massages internal organs, activates glands for better insulin secretion, and normalizes blood glucose levels.
- Lie on your back, lift legs to a 90-degree angle.
The Surya Mudra:
- Surya Mudra increases metabolism and promotes weight loss.
- Sit or stand, bend ring finger to touch thumb mound, keep remaining fingers straight.
Prana Mudra Treats Diabetes:
- Prana Mudra detoxifies the body, controls weight, and keeps blood sugar levels in check.
- Sit in a lotus position, bend little and ring fingers to touch thumb mound.
Apan Mudra Cures Diabetes:
- Apan Mudra purifies the body, aids in digestion, and lowers blood sugar levels.
- Sit in a lotus position, bend thumb, middle, and ring fingers to touch thumb mound.
Gyan Mudra Yoga Controls Diabetes:
- Gyan Mudra reduces stress and anxiety, promotes inner peace and controlled thought process.
- Sit in a lotus position, keep palms facing upwards, bend index finger to touch thumb.
Linga Mudra For Diabetes:
- Linga Mudra boosts metabolism, improves digestion, and lowers blood sugar levels.
- Clasp hands together, intertwine fingers, circle right thumb with index finger.
Precautions To Follow For Diabetic Yoga:
Yoga Asanas help in stretching specific body regions and stimulating them.Correct execution is crucial for deriving the benefits of Yoga.
Important points to remember to avoid side effects include:
- Practicing yoga exercises under expert guidance.
- Wearing comfortable, non-restrictive clothing.
- Using a Yoga mat during asana practice.
- Respecting your body’s limits and avoiding overly challenging poses.
- Avoiding exercises that you are unable to perform.
- Limiting food intake before practicing Yoga.
- Staying hydrated by drinking plenty of water.
Understanding the role of Yoga in treating diabetes is crucial.Incorporating Yoga into your diabetes treatment may improve your quality of life.Combining Yoga with medication is recommended for those with high blood sugar.
