Wednesday , 17 July 2019
Home » Diabetes Care and Management » Decoding Yoga and Diabetes
Decoding Yoga and Diabetes

Decoding Yoga and Diabetes

The International Day of Yoga is celebrated on June 21 every year to promote its benefits on the human body. In fact, it is known to help in treating life-threatening complications over a period of time. One of the common health conditions that can be managed through this ancient form of science is diabetes. The relationship between yoga and diabetes have been known to mankind for thousands of years.

But how? Let’s find out.

In this article, we tell you the benefits of yoga for diabetic person, healing diabetes with yoga asanas, and how it affects the sugar levels.

Benefits of Yoga

Benefits of Yoga - Decoding Yoga and Diabetes

Yoga is said to have many benefits by incorporating breathing exercises, poses and meditation. Practising yoga is not known to help in physical health but mental health too. Here are the benefits of yoga for a diabetic person:

 

  • Reduces stress

Practising yoga has shown to reduce the production of the secretion of cortisol, the primary stress hormone. It is a mind-body practice that promotes relaxation of the body by controlled breathing, stretching, and meditation.

 

  • Improves heart health

The heart is the CPU of the body. Therefore, it improves heart health. Studies have proven that yoga can reduce heart diseases by keeping blood pressure low, the main cause of heart complications.

 

  • Helps in fighting anxiety

You can cope with feelings of anxiety with the help of yoga. Although it is not clear as to how yoga can reduce the symptoms of anxiety, it is more associated with finding inner peace and reduces anxiety.

 

  • Improves Quality of Sleep

Having a sound sleep is necessary to avoid severe complications such as obesity, depression, and high blood pressure. Certain studies have indicated that people practising yoga have a sound sleep. It increases the secretion of melatonin, a hormone that regulates sleep.

 

  • Increases flexibility and balance

This is a no-brainer. Yoga is a practice that involves stretching and therefore increases flexibility in the body. Moreover, it relaxes the mind and brings balance to mind. This helps in performance optimization in work and personal life.

 

  • Improves breathing

Most types of yoga incorporate breathing exercises and improve breathing altogether. Yoga is said to increase vital capacity. Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs.

 

Yoga and Diabetes: How yoga affects my blood sugar?

Yoga and diabetes can have an inverse relationship. Studies have shown the effects of incorporating yoga in a decrease in sugar levels. The postures in yoga contract certain areas of the abdomen and relax them. This back and forth abdominal contractions help in releasing pancreatic juices, thus improving oxygen and blood supply. As a result, the pancreatic cells improve the secretion of insulin to the body. Even breathing exercises are known to help in healthy pancreatic function. Furthermore, for controlling sugar levels you should also opt for a glucometer.

Yoga exercises can not only improve insulin production but also helps in decreasing the chances of hypoglycaemia, a condition where the blood sugar levels go dangerously low. Moreover, it also reduces the production of bad cholesterol (LDL) and triglyceride levels in the body.

Additionally, the yoga postures and breathing exercises along with meditation, has shown significant improvements in the functioning of endocrine glands through relaxation of the sympathetic nervous system.

As mentioned above, the benefits of yoga are not just limited to physical health. It can even help diabetics on a fundamental level by calming the mind and integrating it with the body.

 

Yoga Poses to Cure Diabetes | Healing Diabetes with Yoga

Diabetes is a progressive condition which has no cure. However, certain poses and asanas can help in managing and healing diabetes with yoga. Here are the top yoga poses that can increase the production of insulin and lower sugar levels:

 

  • Balasana/Child’s Pose

Balasana - Decoding Yoga and Diabetes

This is a resting posture that helps to relax and develop more insulin-producing beta cells. This is beneficial to relieve back pain, stress and fatigue.

How to do this?

  • Step-1: Keep the body in the kneeling position with knees hip-width apart.
  • Step-2: Bring your belly to rest between your thighs and touch your forehead on the floor.
  • Step-3: Then stretch your arms back with palms facing upward or in front of you with palms facing downward.
  • Step-4: Focus on your breathing when in the position.

 

  • Shavasana/Corpse Pose

Shavasana - Decoding Yoga and Diabetes

Although this is done at the end of the yoga session, this posture helps in improving concentration and lowering blood pressure.

How to do this?

  • Step-1: Lie down with your feet wide apart than your hips.
  • Step-2: Rest your arms beside the torso with palms facing up.
  • Step-3: Make sure the body is in a Y-shape with your torso in a straight position.
  • Step-4: Relax your body and stay in the position for 10-20 minutes.

 

  • Supta Matsyendrasana/Supine Spinal twist

Supta Matsyendrasana - Decoding Yoga and Diabetes

The Supta Matsyendrasana helps in stimulating the lower abdominal organs, thus lowering blood sugar levels. It also helps in alleviating pain in your neck, spine, and back.

 

How to do this?

  • Step-1: Lie down and bring your knees to your chest.
  • Step-2: Extend your arms with palms facing down.
  • Step-3: While keeping the knees to the hip level, try to bring it to the left side.
  • Step-4: Turn your head to the right side.
  • Step-5: Stay in the position for 2 minutes and then repeat the process to the right side.

 

  • Viparita Karani / Legs Up the Wall Pose

Viparita Karani - Decoding Yoga and Diabetes

This posture promotes relaxation. Viparita Karani helps in lowering stress levels, blood pressure, and sugar levels. The muscles worked in the posture are pelvic, lower back, front torso, hamstrings, and the back of the neck.

How to do this?

  • Step-1: Lay flat on the right side against the wall and form a 90-degree angle.
  • Step-2: Keep your sitting bone as close as possible to the wall.
  • Step-3: Relax your body, especially your chin, throat, and neck.
  • Step-4: Stretch your arms out with palms facing up
  • Step-5: Stay in the position for 10 minutes.

 

 

  • Ardha Matsyendrāsana/Half Lord of the Fishes Pose

 

Ardha Matsyendrāsana - Decoding Yoga and Diabetes

The Ardha Matsyendrasana is twisting posture, which helps in digestion and elevated energy levels. It also improves the functioning of lower abdominal organs and thus lowers glucose levels in the body.

How to do this?

  • Step-1: Sit in a cross-legged position and then scoot your left foot to the outside of the right hip.
  • Step-2: Cross your right leg over the left leg in such a manner that your left foot sits outside the right thigh.
  • Step-3: Twist your body to the right and your right hand to the floor behind you.
  • Step-4: Bring your left hand and rest it on the outside of your right thigh.
  • Step-5: Relax in the position and then repeat on the other side.

 

  • Supta Baddha Konasana/Reclining Bound Angle Pose

Supta Baddha Konasana - Decoding Yoga and Diabetes

The reclining bound angle pose or Supta Baddha Konasana is known to calm the body and reduce sugar levels by stimulating the kidneys, bladder, and abdominal organs.

How to do this?

  • Step-1: Bring the soles of your feet together and lie down.
  • Step-2: Rest your arms alongside the body with your palms facing up.
  • Step-3: Try pressing down your thighs to touch the floor. However, make sure to relax your hips.
  • Step-4: Stay in the position for 5 minutes.

 

  • Dhanurasana/Bow Pose

Dhanurasana - Decoding Yoga and Diabetes

Dhanurasana or bow pose helps in opening the chest and stimulating the lower abdominal organs. Moreover, it resolves respiratory and digestive problems too.

How to do this?

  • Step-1: Lie down on your stomach with arms resting on the side of the body.
  • Step-2: Bend your knees and bring your hands to the ankle and hold them.
  • Step-3: Lift your head, chest, and knees.
  • Step-4: Stay in the position for 30 seconds and then release.

Yoga has been an ancient science with its benefits getting popularity recently. On International Day of Yoga, let us pledge to incorporate yoga into our daily lives and lead a healthy life.

Get BeatO Glucometer with 10 strips at ₹449

Check Also

Top 7 warning signs when you should see a diabetes specialist

Top 7 Warning Signs When You Should See A Diabetes Specialist

Sometimes, diabetes can develop without any warning signs. In fact, most of the people with …

Leave a Reply

Your email address will not be published. Required fields are marked *