You would have heard yoga for weight loss, yoga for fitness and yoga for relaxation but have you ever heard about yoga for diabetes? Yes, we are talking about that very devilish diabetes that refrains you from eating your favorite sweet delicacies that you crave for after every meal. Diabetes gets associated with a plethora of lifestyle changes that we completely understand.
Many around you are turning towards yoga as the number of yoga practitioners has increased from a mere 20 million in 2012 to more than 36 million in 2016, and the numbers are still on a steep rise.
After reading this article, you will surely question yourself for not trying out yoga poses to keep a tab on your sugar levels. Intrigued, right? Read on and find out all about yoga for diabetes and its benefits.
About Yoga for Diabetes
When you encounter diabetes, it tends to affect your weight, sugar levels, and insulin(1) levels. On the other hand, yoga for diabetes acts in a supportive way to slow down or control the effects this disease has on your body. Yoga helps burn calories which helps in regulating weight. Also, it helps in regulating your body’s insulin and blood sugar levels.
With the regular practice of yoga, you can also have a reverse effect on the complications that diabetes brings along with it. Certain poses in yoga help in the regulation of blood pressure, along with the blood sugar.
It also enhances blood circulation. Numerous leading experts in the field of medicine have also recommended yoga for diabetes management. The practice of yoga also lowers the possibility of heart disease and gives you direct relief.
Is yoga Capable of Curing Diabetes?
Yoga is considered to be a cure-all for a lot of ailments and health conditions. Similarly, in the case of diabetes(2), yoga can help in controlling all the symptoms of diabetes and its effects on the body. It can also assist in improving the function of the pancreas and strengthening them which is not even possible by medicines. However, when it comes to diabetes being cured all at once, might not be possible with yoga as well.
Yoga can control your diabetes to an extent where you do not have to take medicines at all. However, it cannot bring you to a condition where diabetes is fully cured.
Top 5 Yoga Poses for Diabetes:
There are a lot of yoga poses which might be of help if you have diabetes. However, we have listed down the top 5 yoga poses for diabetes which will help you combat the condition and its effects and symptoms.
1. Reclining Bound Angle Pose
This yoga pose helps in the calming of the nervous system. It helps in bringing down your levels of stress and also assists in controlling blood sugar and blood pressure as well. It also helps in the stimulation of the , kidneys, and abdominal organs.
How to do?
- Sit and bring your feet soles together.
- Then lean back till you reach the floor, and widen your knees away from hips
- Let your hands rest beside your body. Make sure to keep your palms up.
- Stay in the same pose for about 10 minutes.
[Read: Best Food for Diabetics]
2. Supported Shoulder Stand Pose
This yoga pose helps in enhancing your blood circulation and also helps in the stimulation of your thyroid gland. It also relieves stress and helps the mind to stay calm.
How to do?
- Lie down on a blanket/mat, flat.
- Keep your shoulders set back on the blanket.
- Place your arms on the mat and palms facing down.
- Lift your legs together in the air.
- Make your hands on your back to provide support.
- Raise your legs to the extent that your spine, hips, and shoulders get aligned in a straight line.
- Stay in the same position for about thirty seconds minimum and three minutes maximum.
3. Upward Facing Dog Pose
With this yoga pose, you can work on your muscular strength. It helps in lowering your blood pressure and also enhances your loss in weight. It also is known to boost circulation and aids in the stimulation of abdominal organs.
How to do?
- Lie down on your stomach and place your arms on the floor.
- Straighten your arms and try to lift your body and legs also.
- Keep a little bend in your elbows; your gaze must be straight ahead.
- Stay in the same position for about thirty seconds.
4. Half Lord of the Fishes Pose
This yoga pose is a little twisting pose and helps in the stimulation of abdominal organs. This yoga pose will also help in lowering your blood sugar as well as enhancing your energy levels and improving digestion.
How to do?
- Sit in a cross-legged position and bring out your right foot beside your left hip.
- Now cross your left leg onto your right leg and make your left foot sit on the outside of your right thigh.
- Keep your spine straight.
- Twist towards the left side.
- Take your left hand onto the left side behind you.
- Take your right upper arm onto the outside of your left thigh.
- Focus your gaze over your left shoulder.
- Hold the same position for a minute.
5. Child’s pose
Child’s pose is a very resting pose. It helps in promoting the production of insulin by enhancing the production of beta cells which aids in insulin promotion. It also helps in alleviating pain from neck and back. You will even feel relaxed and free from stress and fatigue.
How to do?
- Get in a kneeling position and keep your knees apart to the width of your hips.
- Sink back a little and make sure your his touch your heels.
- Then lean in the forward direction to rest your head on the mat or floor.
- Take your arms forward and make them rest alongside.
- Stay in the same position for about five minutes.
Pranayama for Diabetes
Pranayama is another magic yoga pose which will have an immensely positive effect on your diabetic condition and make things change for good. One of the significant causes of diabetes is stress. Here is when the dynamic pranayama comes into limelight. It helps in reducing your stress levels which further lowers your blood pressure, and ultimately your blood sugar comes under control.
[Also Read: Acupuncture for Diabetes]
How to do?
- Sit with your legs crossed.
- Take your thumb and place it on one side of your nose and inhale.
- Try to hold your breath for as long as you can.
- Then exhale by moving your thumb from the nose and put your ring finger on the other side of the nose while exhaling.
Yoga is excellent for your health and even for managing your diabetes. However, instead of rushing for it, it is always advisable to take your time and follow it. Here are some precautions you must consider while you practice yoga for diabetes.
- Do not rush into it. Take your time and learn it wisely. Take one step at a time. If you rush into practicing yoga, you may even get pain in your muscles and make things worse.
- If you have any physical injury or pain, then consult your doctor before trying yoga and practice only those poses which do not hurt or harm your muscles.
- It is also recommended that you improve your diet and follow a diabetic eat list for better results.
- Do not abandon your medication. Consult a doctor for the same.
- Always use a yoga mat. Do not practice yoga on the bare floor.
Yoga for diabetes is tremendous and has shown proven results. However, it works only if you are dedicated to this regime and perform it in the designated way. You can also take help from a professional and always take a piece of advice from your doctor before going for it.
You will see the difference with time. Also, make sure that before making any alterations in your diet and medication, you consult a doctor. Try and check your blood sugar levels at regular intervals to keep track of improvement.