6 Yoga Poses to Treat & Prevent Diabetes
India has been declared the diabetes capital of the world and even now almost 52% Indians are unaware that they suffer from diabetes, according to a report released by the International Diabetes Federation in 2012 on diabetes management. By 2030, the number of diabetics in India is projected to cross the 100 million mark as per the report. Experts studying about diabetes management and the rising number of diabetes cases in India have found that Yoga can drastically improve your blood sugar levels.
Yoga to Control Diabetes or for Prevention of Diabetes
The following yoga asanas for prevention of diabetes practiced day in and day out as part of management of diabetes at a scheduled time during the day has shown tremendous improvements in blood glucose levels and overall diabetes care. Some of the commonly enjoyed benefits of yoga include:
- Enhanced muscle strength and endurance
- Improved flexibility and balance
- Lower BMI
- Controlled weight
- Reduced neck and back pain
- Improvement in Asthma
- Better blood pressure and blood sugar management
- Better lipid profile
- Lesser cancer related fatigue
- Improvement in menopausal symptoms
- Improved body image
- Sharper concentration, awareness and mindfulness
Asanas Recommended for Diabetics as Prevention of Diabetes
#1. Kapal Bhati (Skull Shining Breathing Technique)
This yoga asana helps release 80% of your body toxins via the outgoing breath. Not only does it detoxifies all body systems but also enlightens the mind and relaxes your brain. Literally translating to ‘the shining forehead’, this asana has the following benefits:
- Increases the metabolic rate and also helps in weight loss.
- Stimulates abdominal organs which prove to be highly beneficial for diabetics.
- Gives energy to the nervous system and calms and stimulates the brain.
- Helps in reducing belly fat.
- Improves digestion and absorption of nutrients.
#2 Supta Matsyendrasana (Lying-down body twist)
Being one of the most effective yoga asana to help relax your mind and body, this asana has the following benefits:
- Helps your spine and vertebrae get enough movement and become more flexible.
- Stimulates and tones your internal organs and completely detoxifies them, thus promoting better digestion.
- It gives your shoulders, chest, middle spine, hips, lower back, and upper back a good stretch.
#3 Dhanurasana (Bow pose)
This asana gets its name from the pose that body takes while performing it. The benefits include:
- It strengthens the back and abdominal muscles, and also stimulates the reproductive organs.
- It also opens up the chest, neck and shoulders and tones the legs, arms and muscles.
- Works wonderfully to relieve stress and fatigue.
- Helps relieve menstrual discomfort and constipation.
- Helps people with renal or kidney dysfunction.
#4 Paschimottanasana (Seated forward bend)
This asana is comparatively easier to perform and helps in the following ways:
- It helps stretch the lower back, hamstrings and hips.
- Massages and tones the abdominal and pelvic organs.
#5 Ardhya Matsyendrasana (Sitting half spinal twist)
Another asana which immensely helps diabetics and has the following additional benefits:
- Makes spine supple.
- Increases the elasticity of the spine.
- Opens the chest and increases the oxygen supply to the lungs.
#6 Shavasana (Corpse pose)
Practiced towards the end of the yoga session, this asana helps in the following ways:
- Brings a deep, meditative state of rest, which helps repair tissues and cells. Also gives time for the yoga session practiced to have a deeper effect.
- A perfect way to end the yoga session, this asana rejuvenates your body and helps reduce blood pressure, anxiety and insomnia.
- Acts as the best way to reduce the vata dosha in the body.
All these yoga asanas have been proven to help in managing diabetes and healthier blood glucose levels. These must be practiced under expert supervision and after consulting your diabetes educator. Along with this it is important to keep track of your blood sugar levels using a compact glucometer and record the readings. These readings taken from the glucometer will help your doctor or educator analyse your blood sugar trends.