Diabetes, type I and type II, are now quite common. It doesn’t even spare kids these days. While medications do help in keeping the rising sugar control and insulin sensitivity in their right places, a major lifestyle change is required to live healthily with diabetes. And, yoga is the right fitness tool you could try to help you manage diabetes. Along with the mild stretches, it offers gentle movements that enable you to relax completely and create a new awareness about yourself. Studies have proven that regular practice of yoga benefits diabetes in the following ways:
- Curbs the level of spiraling glucose in blood
- Eases blood pressure levels
- Eases breathing troubles and headaches
- Alleviates back pain
- Helps in overcoming stress and depression
- Helps you focus and concentrate better
Yoga focuses on movement aligned with the breath, thereby boosting the circulation. There are numerous yoga asanas that diabetics and pre-diabetics could practice regularly. I have put down a handful of them, that are quite simple, yet effective to help you combat diabetes.
10 Simple Yoga Poses For Diabetes Management
- Padangusthasana – Big Toe Pose
A mind calming pose, it is also effective to thwart off digestive tract disorders by massaging the organs. It improves the flow of blood to kidneys and liver, safeguarding them for diabetes induced damages such as non-alcoholic fatty liver disease and renal failure. Keep your knees gently bend if you have a back pain or if you are not able to touch the toes.
- Bhujangasana – Cobra Pose
A multi-utility pose, it is quite often advised for diabetes as it helps in promoting weight loss. You abdominal discomforts will be alleviated, while the lower back pain also eases. It activates pancreatic function by giving the circulation a boost. A good way to relax and distress, it strengthens your spine and keeps it supple and flexible.
- Dhanurasana – Bow Pose
A great spine and back strengthener, it is equally effective in curbing the excessive fat present around the abdomen. Abdominal obesity is one of the prime culprits of diabetes type II. It also gives pancreatic and intestinal functioning a boost, thus aiding in curbing the otherwise spiraling sugar level in blood. It also activates your Manipura Chakra.
- Adho Mukha Svanasana – Downward Facing Dog Pose
A basic pose, it is a complete stress buster. The eighth element of Surya Namaskar, it is a wonderful digestion booster. Plus it is a welcome pose to lower the blood pressure levels, quite common among Type II diabetics. Suck in your core as much as belly and bend your knees gently while doing the pose to reap the benefits.
- Paschimottanasana – Seated Forward Bend
Suck in your core to ensure that the focus of the asanas is on pelvis. Pelvic muscles of women get badly affected in diabetes. Practicing this pose helps in strengthening those. It also improves the flow of blood to the liver and kidneys, at the same time massages the digestive organs, thereby ensuring proper absorption of nutrients. It is even known to be an effective pose of obesity.
- Vajrasana – Thunderbolt Pose
Improve the digestion levels and stimulate your pelvis with this seated pose. Known also as the diamond pose, it is quite relaxing too. Make sure you keep your spine erect while sitting or else you could use a block to prevent injuries from unwanted strain.
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- Ardha Matsyendrasana – Seated Spinal Twist
Twist your body with gentle breathing to massage your internal organs and improve the circulation levels. An improved circulation to the pancreas ensures a better functioning of the gland, in turn, improving glucose as well as insulin sensitivities. However, if you have high blood pressure, please do inform your teacher to avoid complications.
- Matsyasana – Fish Pose
A restorative pose, it eases the mind and helps in combating the depression. A mild inversion pose it opens up the abdomen, thus helping you detoxify.
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- Kapalabhati – Skull Cleansing Breath
An extremely powerful Pranayama technique, it is known to a potential detoxifier. It helps in eliminating the toxins accumulated in the abdomen, and thus stimulate the functioning of pancreas. The better the pancreas functions, the improved the sensitivity towards glucose will be. If you are new to yoga, then restrict to just 15 counts.
- Savasana – Corpse Pose
It is now time to end today’s practice and let you calm down completely. Focus only on the breathing pattern, allowing yourself to assess the impact of the poses and breathing on your body and mind.
Yoga is not just a unwinding and relaxation technique, but has incredible benefits for people with various health conditions, including diabetes. Start practicing yoga today, under professional guidance, to manage your diabetes and health.